Do you have an idea for another easy and healthy meal?

Have you tried a recipe and want to let us know what you think? Do you have an idea for another easy and healthy meal? Let us know and your idea could be featured on this website! Please post your comment here and we promise to pick it up and to answer...

Goblet Squat

This exercise is a great one for beginners and veterans like, because it is the easiest type of squat to perform. As opposed to the traditional squat where the weight is behind your head, in a goblet squat the weight is held in front which acts as a counterbalance...

Put a healthy twist on the classic burger

Burger shown in the picture: Patty Turkey Breast, frozen. Bun Whole wheat (whatever is cheapest at the grocery store). Toppings Spinach, kale, tomato slices, chopped cubanelle and jalapeno peppers, sliced cucumbers, white mushrooms, and chopped broccoli. Side Salad...

Guided Visualization

Guided visualization is an excellent way to destress after a long day of work or right before bed. Stress can really affect one’s ability to stick with an exercise or healthy eating plan, so it is really important to find strategies that can be employed throughout the...

The Abdominal Flex

This stretch is a great way to stretch out both the abs and the spine after a long day of sitting and working or a hard workout. It’s other name – the cobra – gives you a unique opportunity to have some fun with your kids…have them pretend they are a...

Deep Breathing

Deep breathing is an excellent way to reduce the stress accumulated in the day. You can do a quick breathing exercise at work, at home, or before bed to relax the body and mind. Steps Sit with your back straight, and put one hand on the chest and the other on the...

Reach for the Sky

If your job involves long hours in the sitting position, it is important to stretch periodically to remain loose and prevent muscle tightening which can increase the likelihood of injury. This stretch is an excellent way to loosen the shoulders and upper back and can...

Wall Sit

Muscle endurance is an important but often overlooked component of the average person’s exercise routine. Muscle endurance increases the time that your muscles can handle a certain load (or exercise). To increase the endurance capacity of your big leg muscles,...

Southwestern Pizza

Beat the winter blues with this southern take on the traditional pizza that will be a hit with the whole family! Added bonus points because it is healthier than take out! Total Time: 18 minutes Prep Time: 8 minutes Cook Time: 10 minutes Makes: 3 servings Ingredients...

Mushroom and Spinach Lasagne

This delicious recipe is super easy to make, requires very little preparation, and is quite healthy! Quite the combination! Total Time: 45 minutes Prep Time: 10 minutes Cook Time: 35 minutes Makes: 4 servings Ingredients tbsp olive oil 1 garlic clove, crushed 250g...

Child’s Pose

Child’s pose, also known as ‘Balasana’, is a popular yoga pose that is an excellent way to relax and de-stress after or before a workout or stretching routine, before bed, or any other chaotic situation. It can be performed by kids and adults of all...

Tricep Dip

The Tricep dip is an excellent way to strengthen the back of the upper arms that requires little equipment. This exercise requires only a chair, and thus can be done at home or quickly at the office, providing you have a non-wheeled chair at your desk. Strength...

Neck Stretches for Sedentary Adults

This series of stretches is excellent for workers that spend long hours in a seated position. Staying in a static (unmoving) position for lengthy periods of time can increase the likelihood of stiffness and injury, so it is important to periodically perform stretches...

The HealtheSteps iOS app is here

In partnership with the Dietitians of Canada, and made possible through funding from the Public Health Agency of Canada, we are proud to announce the release of the HealtheSteps iOS application. The app features an exercise test, goal setting and tracking, along with...

Partnership

We are proud to be partnering with Dietitians of Canada on the HealtheSteps project. Click here to visit articles provided by the Dietitians of Canada or visit the Eat section of...

Bike Ride

Find a park, or some quiet country lanes and take a leisurely bike ride. You can cover more ground than walking and have the great feeling of free wheeling down any hills. Remember to bring a water bottle, wear a helmet and brightly coloured shirt. Retrieved from:...

Green Pizza

This delicious alternative to the traditional pizza uses cold weather veggies to make the perfect dinner that can be enjoyed with the kids or while watching Hockey Night in Canada! Total Time: 30 minutes Active Time: 20 minutes Makes: 6 servings Ingredients 1 pound...

Leg Raises

Muscle Group of the Month: Quadriceps Hockey season is underway! So this month, we will be focusing on one of the most important muscles for hockey players – the quadriceps. However, not only is this group of muscles important for increasing performance on the...

Lying Side Stretch

How to do this: Lie down on one side (similar to the position in the strength exercise above Pull your foot towards your butt Hold for 30 seconds, then switch sides Retrieved from:...

Main Meal Mediterranean Salad

When the summer heat is really on, the thought of turning on the oven can be too much. Here’s a salad that’s no sweat to make. Preparation Time: 10 minutes Cooking Time: 5 minutes Makes: 2 servings Ingredients 2 medium cobs Ontario Sweet Corn, husked and...

Hip Bridge

This exercise strengthens the muscles of the lower back that stabilize the spine, and also the glutes and abdominals. Lower Back The lower back is one of the most commonly pulled muscles in the body, and many of us are all too familiar with the pain associated with a...