A Healthy Outlook

Making healthy choices can be challenging. Our calendar always seems to be full — people to see, places to go and things that need to be done. Planning for healthy meals, let alone setting aside even 30 minutes a day for physical activity seems aspirational at best.

Here are some helpful tips for staying healthy that should be easy to incorporate into your day-to-day schedule.

Always find some way to keep moving - literally. Physical activity is one of the best ways to stay on the path to a healthier life. Start with 30 minutes every day. Take a brisk walk with a friend. If you feel more motivated, think about doing a sport or trying yoga.
Choose a well-balanced diet that's low in saturated fat and cholesterol, and moderate in sugar, salt, and total fat. Eat plenty of vegetables and whole grains — they’ll save you some time and get you much of the nutrition you need.
Limit your exposure to the sun, especially during midday, when the sun's harmful rays are strongest. Remember to use a broad-spectrum sunscreen that guards against both UVA and UVB rays, and don’t forget about your eyes. Choose sunglasses that block 99 to 100 percent of the sun's rays.
Keep an eye on the amount of alcohol you drink. Too much alcohol can lead to liver damage, malnutrition, and it can also have a negative impact on your relationships.
Learn to recognize and manage stress in your life. Signs of stress include trouble sleeping, frequent headaches, stomach problems, and dramatic shifts in emotions. Note: exercise is proven to help reduce and relieve stress.

Living your healthiest life now will safeguard your vitality in the years to come. Being healthy is one of the surest ways to increase enjoyment of life.

Here's to a healthy,
happy summer!

No Time Like Now

Summer is the perfect season to take time off. Typically, Canadians will plan some summer vacation or family activity. The days are longer, the weather's nice, so this is a great time to spend some time with loved ones.

Make a Plan With Your Family
The best part about making time for family is the connection you’ll strengthen and the memories you’ll make. While spontaneity can be fun, it’s a good idea to sit down with your family and outline your plans and expectations for the break.

Summer is great for downtime. Find a time when the family can all be together and build memories you will cherish for years to come.

Health & Wellness

The Ultimate Energize Smoothie

Here’s a delicious way to add fiber, protein, and antioxidants to your daily routine.
Chia seeds are a great trick for more goodness, just throw a handful into any energy smoothie recipe.

Recipe

2 cups Frozen strawberries: great for smoothies because they add the icy texture needed. You can substitute any frozen berry: blueberries, blackberries, mixed berries, etc.
1 Banana at room temperature: packed with potassium, and potassium can benefit heart health.
½ cup Greek yogurt: gives a protein boost and adds that magic creamy texture.
½ cup Ice: helps to make the texture lighter and fluffier: do not omit.
¾ cup Milk: Use whatever milk you like: 2% or non-dairy like oat milk or almond milk.
The secret ingredients
- 2 tablespoons chia seeds
- 1 ½ tablespoons maple syrup, honey, or agave syrup

Instructions

Place all ingredients in a blender, breaking the banana into pieces. Blend until creamy and
frothy, stopping and
scraping down the sides
as necessary. If
desired, garnish with
a strawberry. Serve
immediately or store
in a covered jar
in the refrigerator
for 1 day.

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July Sudoku

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