The Power of a Growth Mindset

The Power of a Growth Mindset

Mindset… “The power of changing “I can’t” to “I can”. Overcoming the impossible, learning from failure, embracing life’s challenges, & defeating the odds with a simple thought.”  A positive lifestyle change starts with a growth mindset. Renowned Stanford...
Making it a Habit: The Benefits of Habit Pairing

Making it a Habit: The Benefits of Habit Pairing

Have you ever gone for weeks or even months with a healthy routine and then something happens that throws you off track and you can’t seem to get back into the groove? This is something many of us can relate to. Healthy habits are a lifelong commitment and sometimes...
How to Be Mindful in Your Everyday Life

How to Be Mindful in Your Everyday Life

What is the meaning of mindfulness? One of the most commonly cited definitions of mindfulness is the awareness that arises through “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally” (Kabat-Zinn, 1994). Mindfulness is a type...
Who and what motivates you?

Who and what motivates you?

Why do I feel so energized when watching sports or the next episode of my new favourite Netflix series, yet I feel so unmotivated to get outside for an evening walk? Why do some people appear to be so committed & motivated to achieve their goals while others...
Every Little Step Counts!

Every Little Step Counts!

Every Little “Step” Counts Goal setting focusing on small changes to behaviour are more manageable and more easily maintained long term. These “steps” can mean a variety of things you can do towards leading a healthy lifestyle. It can include taking more physical...
Pumpkin Spice & Everything Nice: 100 Calorie Blender Muffins

Pumpkin Spice & Everything Nice: 100 Calorie Blender Muffins

Tis the season for pumpkin spiced everything! Since it was #NationalPumpkinDay yesterday we decided to bake up a tasty and healthy pumpkin treat. It’s easy to get tempted and indulge in high sugar and high calorie items, but why not bake something up yourself? I know...
Canadian Diabetes Association Healthy Living Calendar

Canadian Diabetes Association Healthy Living Calendar

Our friends at the Canadian Diabetes Association, the national authority on diabetes prevention and management in Canada, has published their annual Healthy Living Calendar featuring diabetes facts and ways to remain healthy, whether you are already living with the...
Deep Breathing Techniques for Stress Management

Deep Breathing Techniques for Stress Management

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as...
Three-Grain Raspberry Muffins

Three-Grain Raspberry Muffins

Having healthy baked goods like muffins available around the house can be a great way of ensuring you eat breakfast every morning. This recipe for three-grain raspberry muffins is a healthy, tasty option to include in your mornings. Active time: 15 minutes Total time:...
Habit Pairing: One Way to Make a New Behaviour Habiutal

Habit Pairing: One Way to Make a New Behaviour Habiutal

Behaviour change can be challenging, I think we can all empathize with that. What makes something like exercising more or eating healthier especially challenging to change is that it is not a rare or one-time thing (e.g., getting a flu shot), it is a behaviour that...
5 Ways To Be More Physically Active At Work

5 Ways To Be More Physically Active At Work

The workplace is one of the most important settings in which to integrate healthy living behaviors. Although it is generally not feasible to get in any exercise while at work, it is certainly possible to accumulate steps during your time away from home. This is...
Facebook and Health

Facebook and Health

As a technologically conscious team, we have integrated several tech tools into our program to help our participants achieve their goals. More specifically, we have developed an app that allows users to track their exercise, step count, and healthy eating behaviours...
Fostering Self-Confidence and Social Support from Friends

Fostering Self-Confidence and Social Support from Friends

Making a positive behaviour change is hard. Trying to move more, sit less, or eat healthier can be a big change from one’s current lifestyle, so it’s important to find ways to maximize the chances you will be able to maintain the new behaviours. Academic research can...
Exercise & Physical Activity: Is There Really A Difference?

Exercise & Physical Activity: Is There Really A Difference?

It is clear the exercise plays a big role in the health of Canadians, and is also a behavior that can be voluntarily changed…that is why it is one of the central pillars of the HealtheSteps program. Over the years, we have seen many of our participants...
Twice-Baked Broccoli-and-Kale-Stuffed Potatoes

Twice-Baked Broccoli-and-Kale-Stuffed Potatoes

This is a super healthy, super easy recipe that can be enjoyed as a quick snack, lunch, or as a side to a healthy dinner. By reducing the amount of cheese and adding in some green veggies, this recipe is sure to contribute to your healthy living goals while still...
Speak to a Dietitian

Speak to a Dietitian

Would you like the advice of a registered Canadian dietitian without having to leave your home?  Well you are in luck. The Dietitians of Canada, a proud partner of the HealtheSteps Lifestyle Prescription Program, offer Canadians the opportunity to speak with a...
Canadian Diabetes Association Healthy Living Calendar

Plan Your Meals

Meal planning is one of the best ways to make sure you are eating healthy on a day to day basis. Not only does planning meals allow you to examine your food-group and nutrient intake, but it gives you a really good idea of the foods you will require over the next week...

Chair Squats

Getting to the gym to work on your muscle strength can be expensive and challenging to fit into your daily schedule. If this sounds like you, consider encoropating easy and quick exercises that you can do at home into your routine. One such execise is the chair squat,...

Red Lentil, Chickpea & Chilli Soup

This recipe comes from one of our regional knowledge brokers, Justine Tempelman, who coordinates the HealtheSteps program in the Northwest Ontario region. Justine quite enjoyed this recipe and reports that it is perfect to freeze and save for a nice summer’s...