Curtis Health
  • Home
  • About Us
    • The Curtis Heritage
    • Meet the Team
  • Programs for
    • Employers
    • Property Managers and Building Owners
    • Individuals
  • Virtual Services
  • Careers
  • Contact Us
    • How Can We Help?
    • Leave a Review
  • Blog
  • Thrive
    • Recorded Zoom Classes
    • Log In

Archive for Corporate Wellness – Page 4

10 Holiday Season Health Tips

 December 1, 2018

Holiday season is upon us and along with joyous festive events comes the challenge in keeping a healthy YOU. Less time to meal prep, tempting goodies all over the office, social outings, alcohol and less time for exercise. This is not a good combination for staying healthy.

Below are some tips for managing the next 4 weeks and entering 2019 feeling fabulous!

 

  1. Eat a healthy snack or meal BEFORE you head to that party. A satiating bowl of homemade chili or hearty soup can curb the temptation for goodies.

 

  1. Make a healthy dish to take to the pot lucks. Bringing a red pepper hummus and vegetables to dip, spicy homemade nuts, or vegetarian chili means that you know there will be something that you can eat. This is especially important if you are on a restricted diet, vegan, vegetarian, celiac or gluten intolerant.

 

  1. Be aware of alcohol consumption: Have a glass of water or sparkling water between each alcoholic cocktail. This will help you to decrease the amount of alcohol you consume and it helps keep you hydrated. Or better yet, volunteer as the designated driver. This can mean a lot fewer calories (sugar) and a better morning! J Often food choices have a direct correlation with the amount of alcohol we consume.

 

  1. If you are suffering from digestive issues try having some apple cider vinegar or lemon water about 10 to 30 minutes before you eat. You can take a TBSP of ACV on its own or put it in a glass of warm water. Both ACV and lemon water aid in digestion.

 

  1. Plan ahead and use a slow cooker or crock pot for your meals. That way you can be out shopping and come home to a hearty ready to eat meal.

 

  1. Ensure you are getting quality sleep. Incorporate a sleep ritual which prepares you for the 7-9 hours recommended to support healthy immune and nervous systems. Turn off the screen time an hour before bed as EMF can disrupt sleep.

 

  1. Eat foods that support your immune system. Stress and a busy lifestyle can challenge our immune system. Incorporate garlic, onions, ginger and turmeric into your meals as often as possible. Start your day with warm lemon water with ginger and turmeric. Add fermented foods like kimchi or sauerkraut for healthy gut flora. Red peppers, citrus and berries for Vitamin C and antioxidants. Spinach and broccoli raw or lightly steamed to get the most from their packed nutritional value.

 

  1. Eat foods that support your nervous system and limit stimulant intake. Almonds, walnuts, poppy seeds, pumpkin seeds, kelp, leafy greens, cold water fish, ginger and basil are a few ‘nervine’ foods. Snack on some raw almonds, walnuts, pumpkin and sunflower seeds. Replace coffee with green tea to decrease coffee consumption and increase antioxidants.

 

  1. Exercise! Don’t miss out on your exercise routine. It may have to alter slightly but if you plan ahead and schedule your workouts they are less likely to be missed. Exercise can be a great stress coping mechanism. Do low intensity if feeling especially stressed and ensure a post workout stretch, relaxation and rehydration.

 

  1. Incorporate realistic stress coping strategies. Your usual stress management routines may not be feasible at this time of year. Find moments for down time, deep breathing, walking in nature, gratitude journaling and ‘me’ time. Keeping a positive attitude is proven to decrease the negative effects stress can have on your health.

 

If you need more individual assistance please contact me.

Let the festivities begin! You are ready!

Happy and Healthy Holidays!

Nancy Coles

 

Nancy Coles RHN

nancy@curtishealth.com

A Better Place to Work [Luncheon Keynote]

Posted on September 7, 2018
by Tim Hawke
No Comments

Curtis Health is pleased to present a luncheon book launch keynote featuring Deborah Connors.

This fun, practical and informational session with speaker, author and founder of the The Better Workplace Conference, will provide you with daily interactions to use with your team.

Not only with you walk with insight on how to transform your workplace culture, you will also receive a copy of Deborah’s new book “A Better Place to Work.”

September 20, 2018
11:30am – 1:00pm
Vancouver Public Library

Lunch is included

Register Now to reserve your spot.

Click here for more details.

Deborah Connors is a captivating speaker, storyteller and workplace coach. She teaches leaders to radically shift culture so that people can flourish.

 

Corporate Wellness, Mindset

The Coconut Oil Controversy

Posted on February 27, 2018
by Bettina Mackenbach
No Comments

Do we have a final verdict on the health benefits of coconut oil?

Recently, some companies have used coconut oil as the new superfood ingredient in their products as a selling point. But, how good is coconut oil for us?

Potential health hazards of coconut oil are that 92% of its chemical structure is classified as a saturated fat, even higher than butter, and could thus lead to elevated cholesterol levels.

Most of the health benefits attributed to coconut oil are associated with its high content of medium-chain fatty acids (MCFAs). The primary MCFA in coconut oil is lauric acid which mimics healthy unsaturated fats, such as olive oil and fish oil, by boosting good HDL cholesterol.

Reducing dietary fat has been a goal when it comes to reducing the risk of heart disease. However, this is changing and fat can no longer be viewed as the major culprit leading to cardiovascular disease.

Results of a meta-analysis published in the American Journal of Clinical Nutrition in 2010 showed that there is no significant evidence that dietary saturated fat increases risk of coronary heart disease. The analysis covered 21 studies involving 347,747 people.

A scientific report released in February 2015 by the American government’s influential Dietary Guidelines Advisory Committee stated that “available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol and  that “dietary advice should put the emphasis on optimizing types of dietary fat and not reducing total fat.”

Interestingly, the Committee also reported that low-fat diets, where fats are often substituted by refined carbohydrates, were associated with high elevated cholesterol levels.

The fact is that coconut oil is very energy dense but, unlike other oils, it does not provide any additional vitamins or polyphenol antioxidant compounds like the ones found in olive oil.

The final verdict for now is that there is not enough scientific evidence to promote the use of coconut oil over other oils.  Consuming fats in moderation and limiting consumption of saturated fat to 10 percent of total calories is our safest bet while keeping an eye on upcoming research.

Bettina M.

Registered Dietitian, Certified Health & Wellness Coach

Corporate Wellness, Mind/Body Wellness, Nutrition and Exercise, Uncategorized

Tips for Staying Healthy this Holiday Season!

Posted on December 1, 2017
by Timothy Kelly
14 Comments

Although we designate this time of year for celebration, the holidays can also take their toll on physical and emotional health. Here are some tips to help you have a healthy and happy holiday season.

  • Stay Active. Holiday parties, relaxed work schedules and cold weather all lead to excuses for skipping workouts. Schedule your workouts and even take advantage of the season. Sledding, ice skating and just running around snow are great ways to stay fit!
  • Prevent Illness. Tis’ the season for colds and flu. Remember to wash your hands regularly (especially before eating), stay hydrated and ensure your diet includes immune system boosting foods like cruciferous vegetables.
  • Safety First! Winter weather means icy surfaces. Slow down and ensure proper footwear to reduce the chance of a fall.
  • Mindful Travelling. Prepare for long lines and inclement weather. Give yourself plenty of time to get where you’re going to reduce the stress of arriving late.
  • Reduce Stress. Practice daily mediation and stretching, and add a weekly yoga class.
  • Practice Kindness. The holidays can be especially challenging for friends and family who suffer from depression and seasonal effective disorder. Take an active and positive role in the lives of people who may need your help.
  • Take Care of Yourself. The holidays are all about giving, but be careful not to over extend yourself. Treat yourself to simple things – a mid day nap or the pumpkin spiced latte you’ve been craving.

Have a happy and healthy holiday season from your friends at Curtis Health! 

Corporate Wellness, Getting Outdoors, Mind/Body Wellness, Mindset, Nutrition and Exercise

Is Your Workstation Becoming a Real Pain?

Posted on October 27, 2017
by Timothy Kelly
No Comments

If set up incorrectly, your workstation can lead to general discomfort and even chronic injury. The best way to prevent injuries is to ensure your work station is ergonomically correct and promotes good posture.

Here are some easy ways to adjust your workstation accordingly:                         

1. Be aware of your posture – Do you slouch? Round your shoulders? Be aware of how you sit. Engage your core muscles and sit up tall as if someone was pulling you up by a string.

2. Concentrate on the setup of your workstation – Typically, aches and pains from office work are caused by physical stress from prolonged and awkward positions, repetitive motions and overuse. When applied to your workstation, these helpful tips will help promote good posture and correct ergonomics:

  • Chair position – Adjust the height of your chair so that your feet rest comfortably on the floor, with your knees about level with your hips, making sure your seat is not pressing against the back of your knees.
  • Back support – Keep your backbone straight, shoulders back, abdomen and buttocks pulled in, and chin tucked. If your chair doesn’t allow this, try placing a cushion between the curve of your lower back and the back of the chair.
  • Footrest – Rest your feet on a flat surface. If your chair is too high consider using a footrest.
  • Computer monitor – Position your monitor 18 to 30 inches from your eyes. The top of your screen should be at eye level or below so you look slightly down at your work. If glare is a problem, turn off some or all overhead lights and close blinds if possible.
  • Key objects – Arrange frequently used objects – such as pens, phones and your coffee cup – within 10 inches of your body.
  • Headsets – Use a headset if you frequently talk on the phone and type or write at the same time.
  • Wrist rest – Keep your wrists in a straight, natural position when using your keyboard. Do not use your wrist rest while typing. Use it to take occasional breaks from typing.
  • Mouse – Place your mouse to the side of your keyboard so you don’t have to reach too far to use it.

3. Take Breaks – for every 20 minutes sitting, take 1 minute to stand up and stretch (even better if you can take a brisk walk).

Interested in learning more? Click the link below for your free copy of our how-to exercise guide for seated desk careers!

How-to exercise guide

Corporate Wellness, Mind/Body Wellness

Enter our Healthy Workplace Month Facebook Contest!

Posted on October 3, 2017
by Timothy Kelly

Want to win a $50 Kintec gift certificate? Help us celebrate Canada’s Healthy Workplace Month by letting us how your employer supports a healthy workplace. Click the link below to participate! 

All you have to do is leave a comment about where you work and what employee wellness initiatives are available to you (i.e. onsite fitness centre, free exercise classes, wellness workshops, etc.) between now and October 15th. We’ll choose one winner at random!

Healthy Workplace Month Contest

Corporate Wellness, Nutrition and Exercise

Benefits of Hosting Workplace Wellness Workshops

Posted on September 27, 2017
by Timothy Kelly

Successful employers understand that workplace wellness programs need to reach beyond just physical fitness. Wellness workshops can provide a wide variety of useful health education topics in an interactive and engaging format. Hosting professional speakers to educate employees on issues that may be affecting their overall health can create positive behavior change and drive health initiatives within the organization.

Here are some tips to ensure your wellness workshops are successful: 

Provide food. The best time to offer a workshop is during the lunch hour. If employees need to push deadlines or cancel meetings to attend, turnout drops significantly. And free food always draws a crowd.

Don’t make them mandatory. Health education is a choice and should not be forced. Successful workshops are filled with engaged participants, not those busy constantly checking their watch.

Make sure your topics are relevant to your workforce. Do your employees work long hours in a high-stress environment? Try a work-life balance workshop. Are food options onsite limited? How about a workshop on easy ways to pack a healthy lunch? If you know your employees, you know the issues they are faced with.

Hosting wellness workshop for your employees shows that you care about their health and well-being, which leads to improved morale and greater retention rates.

Curtis Health has a wide variety of workshops offered at an affordable cost. Contact us today and find out how we can help your employees adopt healthy lifestyle choices! https://curtishealth.com/wellness-programs/workshops/

Corporate Wellness, Mind/Body Wellness, Mindset

Three Ways to Reduce Stress in the Workplace

Posted on September 21, 2017
by Caroline Collins
No Comments

While some workplace stress is to be expected, excessive stress can interfere with productivity and performance, impact your physical and emotional health, and affect your relationships and home life. You can’t control everything in your work environment, but you can incorporate some daily activities to reduce the impact of stress in the workplace!

1. Movement 

One reason your energy may be dropping at work could be that you’ve been sitting for too long. Try getting up out of your chair and moving around for at least a few minutes every hour. Try shoulder and arm circles, hip rotations, knees up, hamstring curls and reaching over the head to open up the area of your ribs. Instead of sending an email, go to your colleague’s office. Schedule a walking meeting. Take the stairs to the restroom a few floors away. Just find a reason to move around and be more active. Engaging in small bursts of physical activity can help to re-energize your body and mind.

2. Stretch it out!

Sitting at a desk can create imbalance in the body, overly emphasising certain muscles while “turning off” others. This can contribute to poor posture, back and joint pain, and more. Stretching is one of the most effective ways we can help bring the body into muscular balance.

3. Breath & Relaxation

We can completely change our physiological, mental and emotional state with deeper, more effective breathing and mindful relaxation.

Nostril Breathing: Breathing through the nose as oppose to the mouth warms the breath and has an immediate calming effect as it brings us into our parasympathetic nervous system (our rest and relax system).

Abdominal Breathing: Initiating our breath in the belly uses the largest and lowest regions of the lungs, contributing to more oxygen and vital energy in the body as well as increased lung capacity.

Extended exhales: When it comes to releasing tension, the exhalation is of the most importance. Elongating the exhalation will further sedate the nervous system.

These breathing exercises can be learned in order (the nostril breathing being the most foundational) or they can be combined as a complete breathing practice as the practitioner becomes more experienced.

Guided Relaxation- Guided relaxation helps to replace our busy thoughts with a journey through the body and mind. This could include but is not limited to a conscious relaxing of the body, a positive visualization, or mindset exercises.

Curtis Health has a wide variety of programs to help your employees combat stress and improve health in the workplace. Contact us today to find out how!

 

Corporate Wellness, Mind/Body Wellness, Nutrition and Exercise

Designing and Implementing an Employee Wellness Program

Posted on September 4, 2017
by Timothy Kelly
No Comments

Designing an employee wellness program can seem overwhelming. How do you address the individual health needs of an entire workforce? Sometimes, you just need to know where to start. 

Determine the needs of your employees. Crunching data on lost productivity only tells us one side of the story. Asking employees for input on wellness program offerings will help you determine not only which programs to put in place, but give ownership to those who will benefit the most. Surveys, wellness committees and coordination with department leaders provide valuable input.

Create a plan. Once you assess the needs of your employees, what will it take to put them into place? What is your budget? What is the level of commitment from key company leaders? How will you determine success? These are all questions that need to be addressed to start the framework of your program.

Get people involved! Now the real work starts. You’ve developed a program, but how do you increase participation? Create a marketing plan, recruit wellness ambassadors, determine incentives and coordinate with department managers to help ensure their employees have the time and resources they need to take advantage of program offerings.

Ask for constant feedback. Successful wellness programs are constantly adjusting to meet the needs of their employees. Survey data and enlisting the help of wellness committees and ambassadors can provide a steady stream of necessary information to keep your program on track.

Change is good. Adapting to the ever-changing needs of your employees is crucial to program success. Combining key data points with employee and manager feedback will lead to the advancement of your program.

With so many employers beginning to understand the need for quality wellness programming, it is important to enlist the help of industry leaders with a proven track record of success. Curtis Health has been helping individuals and companies improve the health of their workforce for over thirty years. Contact us today to find out how we can help you!

Corporate Wellness

Wellness Program Return on Investment – More Than Just Dollars and Cents

Posted on July 20, 2017
by Timothy Kelly
No Comments

As employee wellness programs continue to grow in popularity, it’s important to consider how you determine return on investment. Traditionally, programs used general data, such as health risk assessments and biometric screenings to determine ROI. Now, more employers are shifting the measure of success to focus on improved employee morale and increased productivity. Happy employees improve workplace morale and create a better company culture. Employees who feel supported at work are much more productive than those who become so stressed out that they start missing work.

Successful wellness programs focus on the “whole” employee, and not only individual physical achievements (weight loss, quitting smoking, increased physical fitness). By broadening the definition of wellness to go beyond physical statistics, employers can see happier employees, higher productivity and greater employee retention rates.

So how can a holistic employee wellness program benefit your company?

  1.       Improve Employee Morale

Low employee morale is usually a sign of high stress, low engagement and a lack of exercise. Successful wellness programs focus on the “whole” employee, and not only individual physical achievements (weight loss, quitting smoking, increases in physical fitness). Survey results consistently show employees are more productive when they work for an employer who takes an interest in their health. A recent poll by Refresh Leadership noted that 71% of employees consider benefits package offerings are extremely or very important to their job satisfaction.

  1.       Reduce Injuries

Injuries occur more frequently among unhealthy employees with higher risk factors. On site fitness classes such as group exercise and walking groups can increase the physical health of your employees, while health education, such as back care and tobacco cessation classes can help employees make positive lifestyle choices that reduce potential injuries.  

  1.       Diminish absenteeism

When employees are sick or injured and they take time off, companies lose thousands and sometimes millions of dollars on temporary employment and downtime. Wellness programs tend to result in fewer sick days and fewer absences. According to the Health Advancement Research Organization, absenteeism was 27 percent lower for those workers who ate healthy and exercised regularly.

  1.       Improve productivity

Employees who feel better and are healthier are more productive, which improves your organization’s bottom line. Offering stress management and meditation classes can help promote mindfulness and increase productivity. Recently a Health Advancement Research Organization found that employees who ate healthy and exercised regularly improved job performance 11 percent higher than their peers who were obese.

  1.       Improve employee retention and attract talent

Employee turnover is extremely expensive, and wellness programs show employees that their employer values their health. Working for a company who cares about you as a human being leads to increased retention. In addition, offering wellness benefits demonstrates to job seekers how committed you are to the health and happiness of your employees. And the numbers are remarkable. Almost half (45%) of employees at small or mid-sized companies reported that they would stay at their jobs longer because of employer-sponsored wellness programs, according to the latest Principal Financial Well-Being Index.

Want to learn more about how an employee wellness program can benefit your company? Contact Curtis Health today to find out how we can design a program specifically designed to meet the needs of your employees.

Corporate Wellness
← Previous Page
Next Page →

Categories

  • Avoiding Illness
  • Corporate Wellness
  • Curtis Health Team
  • Fitness Centre
  • Fitness Facility Management
  • General
  • Getting Outdoors
  • Gym Hygiene
  • Health & Wellness
  • Heart Health
  • Men's Health
  • Mental Health
  • Mind/Body Wellness
  • Mindset
  • Miscellaneous
  • Nutrition and Exercise
  • Recipes
  • Setting Goals
  • Stress Recovery
  • Training
  • Uncategorized
  • Women's Health
  • Workplace Wellness
Subscription Terms & Conditions
  1. Billing
    • Your credit card will be automatically charged each month through Square.
  2. Commitment & Cancellation
    • There is no long-term contract.
    • You may cancel your subscription by contacting us directly. Please allow 5 business days for processing prior to your next billing date to avoid additional charges.
    • As our class schedule is organized on a monthly basis, partial months will not be refunded or pro-rated.
    • Your subscription is for your individual enjoyment only. Please do your part to ensure appropriate use of our content.
Curtis Health Is Partnering With Kintec: Footwear + Orthotics

Kintec is offering all Curtis clients (including friends and family) expert shoe fitting to best suit your needs at a 15% discount on regular price footwear. 

Click here to access coupon code

Workshop Information Request