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How to practice mindfulness

Learning to be mindful takes practice—the more you practise, the easier it gets. Here are some steps that you can follow to help you become more mindful: Step One: Become aware of your body . Turn your attention to the present, and what is currently happening around you. It might

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What is CBT?

Maybe you’ve heard of CBT, or Cognitive Behavioural Therapy, in passing—maybe you have a solid understanding of it, or maybe it’s an entirely new concept for you. The fundamental concept of CBT is that your thoughts, feelings, and behaviors are all interconnected and influence one another.  For

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Benefits of journaling and mood tracking

There are a lot of benefits to checking in with yourself every day or week and recording your observations and thoughts in a journal. So, why journal? Clarity. Have you ever shared your experience with someone who remembers something completely different than you? Sometimes, our memories get distorted based on

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Introduction to mindfulness

What is mindfulness? While you’re working on building your strength and resilience, remember to use relaxation and grounding techniques such as deep breathing.  Another technique you can use to ground yourself is mindfulness. Mindfulness is a reflection method where you become aware of your thoughts, feelings, physical reactions and

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Stress-busting foods

Are you working towards managing your stress levels? Often, it is important to take a multi-pronged approach, including stress management techniques, such as meditation and deep breathing, as well as regular exercise. One other consideration is a healthy, nutritious diet. When we feel well and energized, it is easier

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How to build an acai bowl

Acai bowls are a delicious and nutritious option for breakfast, lunch or a mid-afternoon snack. They are made using blended or powdered acai berries alongside additional ingredients like milk or yogurt to create a smoothie bowl. Acai berries contain vitamins, minerals, and antioxidants and you can customize your acai

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Is it better to exercise indoors or outdoors?

Whether it's better to exercise indoors or outdoors depends on your personal preferences, fitness goals, and the type of exercise you're doing. Both indoor and outdoor workouts have their advantages, and you'll need to consider these when deciding which one works best for you

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Sweet but healthy snacks for evening cravings

How do you satisfy your sweet tooth when you’re getting evening cravings but keep your choices healthy? Try one of these snack options below. They offer important nutrients and will help you feel full and satisfied. Here are some sweet and healthy options for evening snacking: * Greek yogurt with

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Running tips to help prevent injuries

Running is an excellent way to stay fit and healthy, but it can also put a significant amount of stress on your body that may increase the risk of injuries. Thankfully, there are steps you can take to reduce your risk of sustaining an injury during your running sessions. Warm-

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3 tasty fruits to try

Not only is fruit tasty, it is also a great source of vitamins, minerals and fiber. If you are getting tired of your regular go-tos, trying new fruits can be a fun way to expand your palette and switch up your snacks to make them more exciting. Here are

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What can the nutritional rainbow do for you?

What does the phrase “eat the rainbow” mean? This simple-to-remember concept serves as a reminder to consume foods that are full of color in order to incorporate a variety of nutrients in your diet. How to eat the rainbow Generally, eating the rainbow involves including lots of fruits

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How does immunity work?

The immune system comprises a wide range of organs, tissues, cells, and microorganisms that work in synergy to prevent pathogens from causing harm to you. Learning how your immune system works equips you with the knowledge to help support your immunity. In this article, we will cover some of the

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Sleep stages: a quick overview

Sleep is a complex process characterized by stages that repeat in a cyclical pattern throughout the night. These stages are categorized into two main types - rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. Each type is associated with unique brain activity and physiological processes. NREM sleep

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Macronutrients vs. micronutrients

Macronutrients and micronutrients are two categories of nutrients that are required for a healthy and well-functioning body. Both are essential for humans as each category provides its benefits for health. Macronutrients include carbohydrates (the body's primary source of energy), proteins and fats. Micronutrients include vitamins, minerals and

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Why do we get cravings?

Cravings refer to strong desires for specific foods or types of food. They can appear for several reasons, including a range of physiological, psychological and environmental factors. Let’s take a closer look at some of the more common reasons why we experience cravings: * Poor nutrition * Poor hydration * Boredom * Stress,

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3 exercise habits to keep you healthy

Good exercise habits are an important part of maintaining a healthy lifestyle and overall wellbeing. Exercising regularly can help to improve heart health, brain health, immune function, bone strength and mental health. However, it’s not always easy to stick with being physically active. Below, we’ve covered three exercise

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What can I eat on the Mediterranean diet?

The Mediterranean diet is a popular way of eating that originated in Mediterranean countries (although it’s popular across other parts of the world, too). The Mediterranean diet involves eating lots of fruits, vegetables, whole grains and healthy fats (in particular, olive oil). It emphasizes beans, lentils and nuts, plus

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Tips for building core strength

Building core strength includes working your pelvis, lower back, hips and stomach. It is important for your overall balance and stability and can lower your risk of injury when exercising or performing daily tasks. Here are some effective ways to build your core strength: * Perform compound weight lifting exercises, such

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What is intermittent fasting?

Intermittent fasting (IF) is a dietary pattern that involves consuming your daily calories within a short timeframe and fasting for the rest of the day. A popular time frame is an eight-hour eating window followed by a 16-hour fast, although there are versions with different eating windows. Intermittent

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Tips for a healthy relationship with food

Creating a healthy relationship with food is important for your health and wellbeing. It enables you to enjoy the foods you eat while maintaining an adequate nutrient intake. Here are some helpful tips to help you build a positive relationship with food: * Practice mindful eating * Pay close attention to your

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Exercising ideas that aren’t running

Happily there are a myriad of fun ways to stay active and maintain a great level of physical fitness, cardiovascular and respiratory endurance and muscle mass. Give one of the following activities a try, or even better, try several! * Walking * Hiking * Cycling * Swimming * Rowing * Dancing classes * Group aerobic classes * Yoga

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Insomnia - overview & tips

Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep. Some insomniacs can get enough sleep hours each night but fail to achieve restorative sleep, meaning they are still somewhat sleep-deprived. Insomnia can lead to daytime fatigue, irritability and impaired functioning. What causes insomnia? Insomnia can

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Helpful mindful eating tips

Mindful eating refers to the process of paying close attention to the things you’re eating and your thoughts and feelings in a non-judgemental manner. Taking a mindful approach to eating can lead to an improved relationship with food and healthier eating habits. It helps us to be more

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Tips to balance your work and social lives

Balancing your professional and social lives can be difficult. However, it’s important for your health and wellbeing. A well-balanced lifestyle helps minimize stress, can improve your energy levels and even strengthen your relationships. Here are three helpful tips for balancing your work and social lives. Set priorities Identify

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Protein shakes and exercise

Whether you need to drink protein shakes to support your workouts depends on your specific fitness goals, dietary preferences and the intensity of your workout. Here are some factors to consider when deciding whether to drink protein shakes following your workout or not: * Your dietary protein intake (if you get