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Mealtime - more than just nutrients?

When we think of the benefits of food we often consider the nutrients and energy we get that allows our body to function well.  However, there is more to food than nourishing our body; it can feed our mental health, too!  Preparing and eating delicious food can bring joy; it

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How often do I need to reapply sunscreen?

Sunscreen contains protective components that help reflect the harmful UVB rays from the sun away from your skin. Prolonged exposure to the sun’s UVB rays is associated with an increased risk of skin cancer, and wearing sunscreen to prevent UVB from damaging your skin can lower your risk of

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How often should I change my toothbrush?

Replacing your toothbrush is something that you might easily forget to do. When life gets busy, it’s not the first thing on our minds. We get up each morning, brush our teeth, and get ready for work without a second thought about how long we’ve been using the

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Is dried fruit good for you?

You might wonder if dried fruit is actually good for you or not. It’s made out of fruit, which is healthy, but because of its sugar content, dried fruit can get a bad rap. Dried fruit is made by removing most of the water. The most common dried fruits

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One tip for becoming a better runner

If you’re keen on becoming a better runner, you might be tempted to simply run more.  However, if you want to improve your speed and endurance, there is a better way to succeed. Introduce variety into your exercise program and reduce your risk of bone stress and joint injury

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A quick tip to help you calm down quickly

It’s easy to start feeling overwhelmed when you have several things on your task list, incoming work calls, and emails from your managers or clients. Life is full of stressors, and it’s almost impossible to avoid them. Instead of trying to dodge every stressful situation or event that

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Sleepy at work? Try this.

Are you finding yourself feeling tired and lethargic in the afternoons while you’re at work? There are a number of reasons why you might be getting that tired feeling. Our bodies work on a natural 24-hour clock. This is known as the circadian rhythm, and it can be

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Stair climbing challenge

There’s a popular misconception that you need to go to a gym if you want to get a good workout. However, you can get a sweat on by using a common household or apartment structure - the stairs! If you want to gain muscle strength and endurance in your lower

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Superman exercise for lower back (with modifications)

There is a limited number of exercises that target the lower back. Deadlifts are one of the most popular movements to build strength in the lower back. A lesser-known lower back exercise is the Superman movement. This is a great bodyweight exercise that requires no equipment to perform but

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What do the B vitamins do and where do I find them?

The B vitamins are a group of water-soluble vitamins that the body requires for a number of functions. There are eight B vitamins - B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate or folic acid) and B12 (cobalamin). Each one has slightly different

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What does magnesium do and where do I find it?

Magnesium is a vital micronutrient that is required for over 300 different metabolic reactions in the body. It’s the 11th most abundant mineral in the body, and the average person contains around 25 grams of magnesium at any time, most of which is found in the bones. Magnesium is

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What is a Pilates push-up?

A Pilates push-up is a specific type of push-up that requires a lot of core strength, stability, and great upper body strength. Follow the steps below to correctly perform a set of Pilates push-ups. 1. Stand tall with your arms by your sides. Take a deep breath

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What Is nutrient density?

Nutrient-dense foods are those that contain a high amount of nutrients. We all need an adequate amount of macro- and micronutrients everyday to be healthy. Our bodies rely on these nutrients to perform hundreds of different biochemical reactions every day to keep us alive. Nutrient density refers to the

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Why it's important to take your vacation days

Most employers offer a number of vacation days that you can take throughout the year. Whether they are paid or unpaid, it’s important that you take them. Burnout is on the rise and  taking your allotted time off is an important strategy for helping to care for your physical

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5 ways to support your mental health

Your mental health is just as important as your physical health. When you experience positive mental health you are more likely to enjoy daily living and manage problems or stress. You may also feel more confident and motivated to maintain healthy behaviors. Here are five great things you can do

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Eating for bone health. Here's what you need.

Although many of us may not think about the health of our bones, maintaining strong bones is just as important as keeping your muscles and organs healthy. Your bones support your whole body; they provide an anchor for your muscles, tendons, ligaments, and connective tissues. Bones also provide structural support

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Healthy eating on a budget

There is a misconception that eating healthily is always expensive. While some healthy foods can cost more, there are also affordable options available. If you’re trying to eat a more nutritious diet, but you’re also shopping on a budget, there are plenty of steps that you can take

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How often should I do strength training?

Strength training, also known as resistance training, challenges your muscles by requiring them to contract against an outside force. It is an important form of exercise that helps enhance muscle growth and minimize muscle loss. It can also promote better balance, stability, coordination and core strength. Strength training can be

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What is sleep hygiene?

Great sleep can improve your physical and mental health and is associated with a decreased risk of disease. One way to help set yourself up for a good night’s rest is by practicing sleep hygiene. As complicated as it might sound, sleep hygiene is a relatively easy concept. It

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Tired of squats? Try these instead.

You might think that squats are the only way to grow your lower body muscles, but there are many other amazing exercises that can promote muscle growth just as well as squats. If you want to target multiple muscles and joints at the same time (like you do in squats)

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What are compound exercises?

If you’re new to weight lifting, you might have come across the two terms ‘compound exercises’ and ‘isolation exercises’ in your research. These terms are important to understand when you’re trying to curate an effective training program. In this article, we’re going to focus on the former

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Sitting all day? Try the figure-4 stretch.

When you’re sitting down for most of the day, it can cause your muscles to become tight and stiff. Over time, this can lead to poor movement and may increase pain and discomfort in the muscles and joints. Stretching out your muscles and keeping your joints mobile is essential

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Why do I need a budget?

Money management is a vital skill that we can all benefit from having. Being able to effectively manage your finances and budget can help minimize debt. It also reduces your money worries and gives you peace of mind knowing that you will be more financially stable over the upcoming weeks,

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Tight hips? 3 exercises to help.

The average modern-day lifestyle is very sedentary. We are often sitting on our commute, while at work, and when relaxing in the evening. Unfortunately, sedentary lifestyles are associated with a range of health risks, including cardiovascular disease, diabetes and obesity. Another negative consequence of leading a sedentary lifestyle is

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Can scent help improve my mood?

Have you ever smelled a particular scent and felt a wave of emotion? Do certain smells bring back a range of memories for you? Scents have the unbelievable power to evoke emotions in humans. When you smell a scent for the first time in your life, the emotions that you