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!
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!
Parents know that getting kids to adopt healthy eating habits can be a daunting task. We understand how important proper nutrition is, but the combination of busy lives, picky eaters and the availability of cheap and easy meals often leads us to make poor food choices for ourselves and our children.
With the new school year upon us, here are some simple ways to start making healthy eating habits together.
Share meals together – The benefits of eating together as a family have been studied extensively. According to numerous reports issued by the National Center on Addiction and Substance Abuse at Columbia University (CASA), “children who eat at least five times a week with their family are at lower risk of developing poor eating habits, weight problems or alcohol and substance dependencies, and tend to perform better academically than their peers who frequently eat alone or away from home.”
Lead by example – Children look to their parents for guidance. If you choose to take the time to prepare a meal instead of stopping for fast food, your kids will take note. Keep healthy foods on hand to avoid falling into the convenience trap.
Have your kids help – Get them involved in the cooking process from start to finish. Let them choose ingredients and help them come up with a healthy meal. Instill a sense of pride in them that comes with seeing an idea turns into a finished product.
Stock your pantry with healthy snacks – When we’re hungry (or think we’re hungry), we grab easy snacks that we think will satisfy the taste we’re craving. If the only options are healthy ones, we’ll make better choices or realize we’re not as hungry as we thought.
By following a few simple guidelines, we can create healthy habits that will last a lifetime.
Fruits can be added to almost any breakfast dish either on top or as a side. Use fruits in salads for lunch or dinner, as a garnish, or a go to in between meals!
We all know we should be eating more vegetables and fruit. But which ones give us the biggest nutritional punch?
Below is a list of the top ten vegetables and fruits that are packed with nutrients and health benefits. Remember, the idea is to eat a variety of colours in fruits and veggies. Read More→
I’ve always been interested in cooking. As a child, I remember watching the Galloping Gourmet with my mom after school. It was the drunk version – the host enjoyed QUITE a few glasses of wine and the show was very entertaining. Later the host became a health nut and the show became humourless. Read More→
March is Nutrition Month and when I read this blog, it really resonated with me. Tovita Nutrition is the brain-child of Leah Silberman & Molly Rieger , who are registered dietitian nutritionists (RDNs) practicing in Manhattan. Both achieved undergraduate degrees in science and health. Thanks to both them for allowing us to re-post this interesting take on nutrition bars.
I’m going to give it to you straight: I believe that bars are really a last resort option. You’ve entirely run out of snacks, you’re stuck in a 4 hour meeting, airplane food grosses you out, or eating on the subway makes you feel awkward. See what I’m saying? We live in a world where real, whole, and natural foods are generally ubiquitous. If you have the opportunity to design your meals and snacks, why settle for often processed ingredients, loads of fat, or excess sugar?
…. But I also understand that the aforementioned situations really do happen. If you’ve ever been stuck in a meeting or taken a really long flight or have been caught in some “emergency” situation that prevents you from eating real food, bars can be the most convenient option. So I’m going to help you make the best decision you possibly can for the next time your boss holds you hostage in a meeting.
As a fitness instructor, trainer and gym manager, I have seen a lot of people doing cardio. Some right, some very wrong….yes there is a wrong way to do cardio. So I thought I would discuss a few of the most egregious cardio habits, why you are not seeing results and how to fix them. Read More→
Whether you want to eat healthier, become more active or quit smoking, you will need some support: from your family, your co-workers or trained professionals. And even though our expectations seem reasonable to us, others may see things differently.
For instance, you may want to eat healthier but your family may not be on board and in fact may consciously or unconsciously try to sabotage you. Remember, that in most cultures, food is love and changes to eating patterns can threaten long established social patterns. Conflict arises and you many fall back into old patterns to “keep the peace” so to speak.
Probably one of the most common New Year’s resolutions is to eat healthier. For some people, the goal can seem overwhelming, if they are the food providers for a family with different tastes. Below is a list of ten small diet changes that you can make that will have the most impact on your health. Read More→
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