Men & Healthy Living

Canada is facing a chronic disease epidemic. Canadian men, especially those living in rural and remote regions, are at risk for serious diseases such as type 2 diabetes, high blood pressure, heart disease, stroke and some forms of cancer. Click here to visit the...

Just Eat!

For one meal a week, do not talk, listen to the radio, watch t.v., drive or look at a computer/phone screen. Notice the flavor and textures of your food. Savour every bit. After you’re finished eating, sit quietly for 5 minutes. We often eat quickly and do not...

Quadriceps Muscle Stretch

The quadriceps femoris muscle is a muscle of the thigh, which almost completely covers the femur. It ranks among the strongest muscles in the human body. The quadriceps plays a key role in every movement involving the stretching of the knee (e.g. walking, climbing...

The Rag Doll

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 lower back muscle strain. This month, we will be promoting lower back health by offering an easy and simple exercise...

Indian Summer Salad

This is a wonderful salad! This is NOT Indian as in curry – but rather Indian, as in American Native. Preparation Time: 15 minutes Cooking Time: 0 minutes Makes: 4-6 servings Incredients: Salad 4 cups cooked whole kernel corn, drained 1 cup celery, sliced 1 cup...

Quick Vegetable Saute

Preparation Time: 15 minutes Cooking Time: 15 minutes Makes: 4 (3/4 cup each) Ingredients 1 tablespoon extra-virgin olive oil 1 small shallot, minced 4 cups mixed frozen vegetables (corn, carrots, green beans, anything you like!) ½ teaspoon dried dill or tarragon ¼...

Healthy Eating: Making Healthy Choices When You Eat Out

For many people, eating out is a way to relax and socialize. But if you are watching your weight or just are concerned with healthy eating, dining out can be a challenge. The good news is that usually there are healthier options at every restaurant, even at fast-food...

Men & Healthy Living

Canadian men who live in rural areas tend not to participate in healthy living programs and what can we do about it? In 2013-2014, our team received funding from the Canadian Institutes of Health Research to explore these questions. We surveyed 100 men who lived in...

Standing Push Up

These are easy to do and produce great results. Retrieved from: http://www.sunkist.com/healthy/fitness.aspx Exercise Stand with your body facing a wall, about 2 feet away. Place your hands shoulder-width apart on the wall. Bending only at the elbows, lower your body...

Chest and Shoulder Stretch

Pectoralis Major Muscle The pectoralis major is a thick, fan-shaped muscle, situated at the chest of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female.  It is primarily responsible for movement of the...

Vegetable Lasagne

Preparation Time: 15 minutes Cooking Time: 30-40 minutes Makes: 6-8 servings Ingredients 1 packet lasagna noodles 2 cups canned tomatoes 2 cups baked beans 2 tablespoons mixed herbs (native thyme and dorrigo pepper) 6 cups diced vegetables (fresh, frozen, or canned) 3...

Soleus Stretches

This is a great stretch to do before and after walking, snowshoeing and cross-country skiing. If you’ve done the Soleus Raises Strengthener of the Month, you’ll also want to stretch those muscles out. You may also find this helpful to do often if you wear...

Calf Raises

You need strong calf muscles for trudging through snow! Your calves are made up of two major muscles; the gastrocnemius and the soleus.  Both of these muscles are very important for simple daily activities such as walking. A well-trained soleus can help prevent ankle...

Deltoid Stretches

Exercise If you’ve done the Deltoid Raises Strengthener of the Month, you’ll also want to stretch those muscles out. To do this, stretch your left arm out straight in front of your parallel to the floor. Keeping it straight, bring it across your chest and...

Deltoid Raises

The deltoid muscle is a very useful muscle – it is used whenever you move your upper arm. Interestingly, it has three different origins, which means that is working in many different arm movements you do throughout your day. The deltoid does a lot of stopping as...

Butternut Squash Apple Soup

Winter Recipe – This soup was introduced and recommended by Jody in March 2013. Preparation Time: 10 minutes Cooking Time: 10 minutes Makes: 4-6 servings Ingredients 1 medium yellow onion, chopped 1 rib of celery, chopped 1 carrot, chopped 2 Tbsp butter / olive...

Creamy Broccoli Spinach Soup

Winter Recipe – This soup was introduced and recommended by Jody in March 2013. Preparation Time: 15 minutes Makes: 2-4 servings The soup gets its creaminess from pureeing, which gives it all the rich texture of a cream soup without using any dairy. Ingredients...

HealtheSteps Team Partners with First Nations and Métis Communities

We’re honoured to have this opportunity to share the HealtheSteps program with such welcoming and open community partners. The enthusiasm and let’s get it done approach are invigorating. This is an incredible chance for us to learn from our new First Nations and...

Top Canadian Achievements in Health Research Awards

OTTAWA, March 18, 2013 – The Canadian Institutes of Health Research (CIHR) and the Canadian Medical Association Journal (CMAJ) honoured five outstanding Canadian individuals and teams this week. They are the latest recipients of the CIHR-CMAJ Top Canadian...

Vegetarian Chili

Fall Recipe   Preparation Time: 15 minutes Cooking Time: 30 minutes Makes: 6 servings   Ingredients 1 tablespoon olive oil 1 cup chopped onion 1 cup chopped carrot 3 garlic cloves, minced 2 tablespoons chili powder Hot sauce to taste 1 cup corn (canned or frozen)...

Head Turn

Exercise Sit comfortably with your shoulders relaxed. Slowly turn your head to look over your right shoulder. Count to 3. Then turn your head to look over your left shoulder. Count to 3. Slowly move back and forth 3 times. Eyes may be open or...