1) Make time to move

Take breaks throughout your day to move. Have a walk

outside and breathe-in fresh air. If you can’t get outside, stretch, stand-up and march-in-place. Roll your shoulders or do some arm swings to release shoulder tension. Exercise and do some yoga. This can help clear our minds and get our heart rates up.

2) Stock up on fresh products

Eat your fresh vegetables or fruits, first, rather than salty snacks. Consider

cleaning and slicing vegetables and fruits into portions and freezing them for future

use (e.g. in smoothies or soups). Consume non-starchy vegetables (e.g. salad,

beans, roasted vegetables). These add volume, fiber, and vitamins and minerals to your meals.

Select non-starchy vegetables for half your plate. As you fill your plate with greens, you are fueling your body and mind in satisfying and nourishing way.

3) Create a meal schedule and prepare your favorite dishes

As work might require significant physical and emotional energy, try to eat regular meals and have healthy snacks on-hand (e.g. fruit, vegetables, nuts) to sustain you during a long day. Prepare your favourite dishes when you have time so you can enjoy some of your favourite foods. Eat slowly to recognize when you are full or satisfied. Once you feel full, stop eating and

save what’s left on your food for another time. As you eat mindfully, you tap into your hunger and fullness cues while enjoying your meals.

4) Stay well hydrated

Hydration is an important component of our health. Most of us need to drink 8-10 cups of water per day. To add refreshing flavour, try adding a slice of lemon, cucumber, or mint. You can also have some other hydrating options such as unsweetened flavored teas (e.g ginger tea or peppermint).

5) Drink wisely

Remember sweet cocktails and beverages (juice and soda) are higher in total calories and increase blood glucose levels. Try to drink alternative beverages such as water or unsweetened iced tea.

6) Stock up on healthy non-perishables for meal preparation

Healthy nonperishables include beans, lentils, nuts and seeds, nut and seed butters, oats, whole grain pasta and bread, canned tomatoes and canned fish, frozen vegetables and fruit, dry herbs and spices.

Have them available. Consider freezing fresh proteins (chicken, fish, and turkey) so they last longer and are available to defrost as you need them. Planning meals and having a well-stocked pantry promote healthy eating.

7) Keep dessert to a few bites

Desserts contain a large amount of calories, fat, and sugar. Aim to have just a few bites of your favorite treats and try to savor each morsel as you satisfy your sweet tooth. You can include some fresh fruits to add nutritional value and sweetness.

8) Take care of yourself and embrace the extra time

Self-care may include a walk or a favorite hobby. Make time to engage in a joyful activity. As social support is important to sustain physical and mental health, try to stay connected on a regular basis to friends, family, and co-workers. Remember to praise others and express gratitude, as it feels great to make someone else’s day.