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February is the month of love so I thought it was the perfect time to discuss how we can show ourselves some love and appreciation. I am trying to work on this myself, so it’s always nice to have a little reminder!

Let’s talk about some ways we can do this in February and all year round:

1. Positive Affirmations

• Give yourself daily, verbal encouragement and reminders in the mirror or post them around your environment to read throughout the day. This may feel silly now, but the more you do it, the more you believe it. There has been research done that proves this works so do not knock it till you try it!

1. Think about Addition vs Subtraction

• In the health and wellness world, there is always a focus on what we can remove from our diet. I like to think of this the other way around. What can be added to help nourish our bodies? I recently heard someone say, ‘Eat what you want, add what you need.’ This is the perfect way to frame it! Some foods nourish our souls, and some nourish our bodies. Both have a place in a healthy lifestyle.
• In terms of movement, we want to be mindful of this. Moving your body in a way that feels good to you! Exercising to change how our body looks or burn calories by doing something you hate is not the way to think. Reframe this as moving your body because you can and to strengthen and empower yourself. Find an activity you enjoy and do that!

1. Surround Yourself with Positivity

• Stop following those social accounts that have photoshopping or body negativity. Look to follow positive accounts that practice self-love and look like you! Practice using social media less in general!
• Think about where you spend most of your time. When you look around your space do you feel joy? If your answer is no, create an environment you love! I enjoy positive messages, flowers, pictures of people I love, essential oils, etc. When looking around your space makes you smile, you are practicing self-love.

1. Focus on Things you Love about Yourself

• Make a list of things you like about yourself and think about more than just those that involve appearance. Consider your personality, character traits, strengths, etc. Your body does amazing things every day and allows you to do all the activities that you love!

1. Stop Comparing Yourself to Others

• Do not compare yourself to others and stop feeling the need to meet ‘conventional beauty norms.’ We all know these change every other day! Everybody is different and unique in their way. Wouldn’t the world be so boring if everyone were just cookie-cutter copies of each other? Also, let’s not compare ourselves to past various of ourselves. All bodies change with time to prepare us for what is coming next.

1. Cut out Negative Self-talk

• Treat your body with the same kindness you would treat a friend. If you wouldn’t think or say those things to your best friend, do not say it about yourself. In general, let’s stop judging other bodies as well as our own.

1. Do Something Nice for Yourself

• Take a bath, wear a face mask, go outside for a walk and fresh air, grab a coffee with a friend, etc. Give yourself permission to slow down and recharge. Going to bed without finishing the dishes is okay. Skipping a workout to get home early and chill on the couch is okay. It is okay to rest. Self-love is about filling your cup; you cannot expect yourself to serve others with an empty cup.

1. Ask for Help

• If you’re having a challenging time, one of the best things you can do for yourself is to get the support you need. You don’t have to go through it alone and asking for that support is self-love, even though it’s hard.

At the end of the day, self-love will look different for everyone but at the foundation, it’s the same as any relationship and needs patience and kindness. I encourage you to try out some of these methods and find what makes you feel loved. It can start with something as small as a thank you!

Not sure where to start when it comes to New Year’s resolutions?

I want to first mention that you do not have to make a resolution. There is a lot of ‘New year, New me,’ mentality floating around this time of year. I want to clarify that there doesn’t have to be something wrong with how you are currently! If you want to make a change, having internal motivation rather than the pressure of the new year will likely serve you better. We have all felt that shame when February rolls around after an ambitious resolution didn’t last long.

If you do decide to make a resolution, make sure you set yourself up for success. I recommend making small changes toward your desired end goal rather than trying to make multiple, large changes immediately to skip straight to the outcome. Making small, easy changes will result in a more sustainable outcome that can be maintained for years to come.

S.M.A.R.T. goals – I am sure most of you have heard this term before in class and are annoyed by it. However, the facts don’t lie! These style goals are going to be more manageable and easier to stick with! If you haven’t heard this term before – S.M.A.R.T. is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Timely.

Let’s break this down a bit further ->

Specific: You want your goal to be specific and not too broad. Clearly state the ‘what’, ‘who’, and the ‘why.’

Measurable: The success toward this goal needs to be measurable. You need to determine how you will know if you’ve successfully met your goal.

Achievable: The goal needs to be realistic and achievable in a specific amount of time. Do you currently have the skills to achieve this, or should there be a step before this goal?

Relevant: The set goal should align with current objectives. Try to determine the expected result and why the goal is being set.

Timely: All goals need to have a clearly defined time frame. Including a target deadline will ensure this process doesn’t go on forever.

I recommend setting S.M.A.R.T. goals for each step of the way to your desired outcome to progress toward an overarching goal. This will help to define the objective of each smaller goal.

Finally, keep in mind if you do decide to make a change, that it doesn’t need to wait until a new year, a new season, or the next Monday. Change can happen whenever you are ready for it!

Easy Recipes for When You’re on the Go

Winter is a time when we often feel like hibernating, keeping warm and staying in. However, life doesn’t stop, and our schedules remain busy, especially during exam season. We still need to eat, and sometimes, we’re in a rush. Here are some easy winter meal/snack ideas for when you’re on the go.

Energy Bites

Energy bites are a great snack option for those busy winter days. They are easy to make, nutritious and provide a quick source of energy. These little bites are packed with proteins and healthy fats from ingredients like nuts, oats, and seeds. You can make a big batch ahead of time and pop them in your mouth whenever you need a quick energy boost. Check out the link before for a monster cookie energy ball recipe. You can also mix it up and try other flavours like gingerbread, orange chocolate and apple spice!

Recipe: https://togetherasfamily.com/monster-cookie-energy-balls/

Breakfast Parfait

Breakfast is the most important meal of the day, and a breakfast parfait is a perfect choice for a quick, healthy, and delicious start to your day. You can layer yogurt, granola, and fresh fruits in a jar the night before. In the morning, grab your parfait and head out the door. It’s a wholesome meal that’s also portable and easy to eat on the go. Check out the link below for some unique parfait recipe ideas!

Recipes: https://dairyfarmersofcanada.ca/en/jar-meals-busy-days

Overnight Oats

Overnight oats are another excellent choice for busy mornings. All you need to do is mix rolled oats with milk or yogurt and leave them in the fridge overnight. In the morning, you can add your favorite toppings like fruits, nuts, or honey and enjoy a hearty and healthy breakfast. Click the link below to see some suggestions on ways to mix it up from the traditional recipe!

Recipes: https://dairyfarmersofcanada.ca/en/jar-meals-busy-days

Salad in a Jar

Salads are healthy and convenient lunch option. All you need to do is layer your favorite salad ingredients in a mason jar. Start with the dressing at the bottom, followed by harder vegetables, grains, proteins, greens, and finally, the toppings. When you’re ready to eat, just shake the jar to mix the dressing with the salad. It’s a full meal in a jar that’s easy to carry and eat on the go. The link below provides some fun salad ideas!

Recipes: https://dairyfarmersofcanada.ca/en/jar-meals-busy-days

Upgraded Instant Ramen

Instant ramen is a quick and easy meal option, but it’s not the most nutritious. However, you can upgrade your instant ramen by adding some ingredients found in your fridge like vegetables, tofu/meat, or boiled eggs. You can also switch out the flavor packet for a homemade broth to reduce the sodium. It’s a warm and comforting meal perfect for chilly winter days.

Loaded Quesadilla

Quesadillas are a quick and satisfying meal option. You can fill a tortilla with your favorite ingredients like cheese, beans, vegetables, and cooked meat or meat alternative. Then, cook it on a griddle or in a skillet until the cheese is melted and the tortilla is crispy. Cut it into wedges and it’s ready to be enjoyed. It’s a delicious meal that’s easy to make and eat on the go.

Snack Plate

A snack plate is a great way to have a variety of foods without having to cook a full meal. You can include different types of cheeses, cold cuts, fruits, vegetables, nuts, and crackers. It’s a customizable and versatile meal choice that’s easy to put together and eat on the go.

Fridge Clean-Out Bowl

A fridge clean-out bowl is a smart way to use up leftovers and reduce food waste. You can throw together whatever you have in your fridge like cooked grains, roasted vegetables, leftover meats, and top it with a sauce or dressing. It’s a nutritious and satisfying meal that’s different every time you make it. Check out the link below to see how it all comes together!

Recipe: https://www.nourishns.ca/all-recipes/nyrfridgecleanout

These are just a few ideas for easy winter meals/snacks that you can enjoy when you’re on the go. They are not only quick and easy to prepare but also nutritious and delicious. So, whether you’re rushing to an exam, running errands, or just not in the mood to cook, these meal/snack ideas got you covered!

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**

It’s World Vegan Month, so let’s talk a little bit about plant forward eating! There are many benefits of following a healthy plant forward eating pattern. These may include lowering the risk of developing heart disease by improving blood cholesterol levels and lowering weight, high blood pressure, and type 2 diabetes. Additionally, improved fiber intake can support bowel function.

What are some examples of plant-forward diets?

Vegan – excludes all animal products

Vegetarian – excludes meat, poultry, and fish but includes eggs, dairy and honey

Pescatarian – excludes meat and poultry but includes fish, eggs, dairy and honey

Semi or flexitarian – may include some animal products occasionally

When following this style of eating there are a few things to keep in mind to ensure all nutrients are being considered:

1. Be aware of Vitamin B12, Iron, Calcium, Vitamin D, and Omega-3s:

Plant Based B12 Sources

• Nutritional Yeast
• Fortified plant-based beverage
• Fortified cereals

Plant Based Iron Sources

• Spinach, asparagus, kale
• Lima Beans, soybeans, tempeh, tofu, lentils, beans, chickpeas
• Tomato Puree, prunes
• Enriched hot cereal, quinoa, whole wheat breads, oats
• Pumpkin seeds, cashews, hemp seeds, almonds, hazel nuts, pistachios

Plant Based Vitamin D Sources

• Fortified Orange Juice
• Soy Beverage
• Mushrooms
• Fortified Rice, oat, almond beverage

Plant Based Calcium Sources

• Spinach, Kale, collard (greens)
• Fortified orange juice
• Tofu prepared with calcium sulfate
• Beans
• Tahini
• Almonds
• Enriched cashew, almond, coconut, rice milk

Plant Based Omega-3 Sources

• Soy products
• Nuts and seeds
• Foods fortified with ALA, EPA, and DHA

1. Mix and match a variety of foods to include complete protein sources:

• Complete protein means that the protein source has all nine essential amino acids needed to meet the body’s daily needs. 

Ex. Tofu, Tempeh, Buckwheat, Quinoa, Chia seeds, Soy products 

• Incomplete protein means that the protein source has some, but not all 9 essential amino acids and will need to be paired with another protein source to “complete” the protein and meet the body’s daily needs. 

Ex. Legumes (beans, peas, lentils), Nuts & Seeds, Grains, Broccoli, Mushrooms, Spinach 

Check out our blog on the power of protein to learn more!

The goal is to have a variety of different protein sources to ensure all the essential amino acids needed in a day are consumed to support the body.

1. Follow Canada’s Food Guide:

It is important to maintain a balanced diet to promote your overall health and wellbeing. At most meals try to aim for:

• ½ plate of vegetables
• ¼ plate of protein foods
• ¼ plate of wholegrain carbohydrates

1. Talk to your Doctor about supplements

Many important nutrients are found mainly in animal products and may be difficult to get enough of when following a plant forward eating pattern. If you don’t think you are getting enough of these nutrients through food considering discussing it with your doctor!

1. The way you eat does not need a label!

If you want to move forward with including more plant-based proteins, that’s great! Find a way of eating that works for you, your goals and your ideals. If that doesn’t fit exactly into a label, that’s okay too!

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**

Are you tired of the same menu selections? Are you looking to switch things up and taste new things?

In this article, I will share some combinations that will help provide some change and add some fresh options.

Not every day needs to be a balanced day, however, if you are looking to switch things up and try new things, below are some of the options available:

Marketplace:

• Add a side cup of in-house prepared soup or salad to your other choices.
• Select some vegetables from the salad bar or build your own salad to add to any hot entrée.
• Try a noodle bowl, ramen, or pho and pack it full of vegetables at the Taste of Asia station.
• Grab a sandwich/wrap from It’s a Wrap and load it up with a variety of vegetables.
• Pair a refreshing fruit smoothie with your meal of choice.
• Try our pasta station and add some vegetables with the protein to your pasta.

Bits N Bytes: Did you know we have a food location in the T building?

• Build your own grain bowl with a variety of vegetable options.
• Add fresh fruit with your coffee and pastry combination.
• Try a gyro with your protein of choice and multiple vegetables of choice.
• Try our in-house prepared paninis. Some of the most popular are the grilled chicken and the new veggie panini.

Portable Feast: Have you been to our location in the B building?

• Build your own burrito, nacho, or taco of choice, and add lots of fresh vegetables and toppings.
• Build your own salad burrito bowl.

35^th Street Market Café:

• Use the salad bar for some fresh vegetable options to add to your meal choice.
• Try our Chef’s choice hot bar for a daily rotating menu selection.
• Check out the frozen/grocery sections for more convenience options.

The Fix:

• Have you tried our stir fry station at the Fix? This is a great way to increase your vegetable intake with your rice or noodle bowl selection.
• Add a side of in-house chili or soup to your grill selection.

Fresh Express at all locations:

• Grab a vegetable or fruit box from our Fresh Express station.
• Add some fresh fruit with your coffee and pastry combination.
• Add a side of raw vegetables to any of your choices.
• Grab a yogurt cup and cheese stick for a snack or side addition to a hot line entrée.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**