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Wellness - Resources - Wellness Library - 2015 March

Human Resources



Wellness Library

Mentally Fit

March - Fuel you body

What did the sweet potato say to the tomato?

...I yam what I yam.

Ok, that was a fruitfully bad joke, but changes to your nutrition don’t have to be hard to digest.

March is nutrition month, so we wanted to dig in to the lighter side of changes we can all make to eat healthier, and start feeling better today.

Nutrition can seem confusing with calorie counts, recommended servings, and complicated recipes, but keeping it simple with ingredients that pack a lot of nutrition into small servings is a quick, and healthy, way to eat better. Here’s a few you can try:

  • Berries (darker ones are best)
  • Dark leafy greens (spinach, kale, nettle)
  • Nuts (almonds, cashews, walnuts)
  • Beans (black, edamame, kidney)
  • Seeds (pumpkin, chia, flax)
  • Sweet potatoes
  • Beets

Adding more water to your diet is another easy choice. It seems simple, but that’s the point. Drinking more water during the day can make you feel more energetic because you’re not dehydrated and can sometimes be a simple cure for headaches. If you’re not a fan of plain water, try mixing and matching fruits and herbs that you like to give your water a flavour kick:

  • Cranberry/lime
  • Lemon/rosemary
  • trawberry/lemon
  • Ginger/cucumber/lemon/mint
  • Watermelon/mint

And when you’re grabbing a glass of water for dinner, consider this simple tip for keeping your meal healthy – fill half your plate with vegetables. That could be a salad or vegetables that are steamed, roasted or raw. A quarter of your plate should be protein. That can be fish, poultry, meat or even eggs. The last quarter of your plate is for whole grains like brown rice, whole wheat bread, or whole grain pasta.

Not sure where to start? Try checking out WOW! Wellness sessions at lunch for quick, bite-sized sessions to give you practical advice on nutrition and healthy eating.

Nutritional counselling is also available through The City’s Employee Family & Assistance Program, and The City’s benefits plan also has coverage for Dietician services.

Wellness. Together we make it happen.