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...
As a healthy living enthusiast, I fully appreciate the health benefits of regular stretching. But, sometimes stretching can take a while, and so it becomes challenging to work into a busy schedule. When you are running around at work or driving the kids to their...
Many of us work in an office environment, but this shouldn’t stop anyone from getting the exercise they need. In fact, taking the stairs while at work can be a great way to make sure you are getting up and active as much as possible. Recent research has shown that...
Rushed to get to work in the morning and only ten minutes to make your lunch? Have to get the kids to hockey practice and no time to cook up dinner? Turn the classic burger on it’s head and shake it up with the Chicken BLT (Bacon Lettuce Tomato) Salad. This winner...
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...
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...
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 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...
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 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...
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...
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,...
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...
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, 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...
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...
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...
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...
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 HealtheSteps.
