What do you think when you hear the word “budget”? Do you associate the word with negative feelings and connotations? That may be your reality if you’ve never experienced the benefits of budgeting. Without a budget set in place, it can be easy to lose control of your spending habits. 50% of the country is struggling financially, and 50% has no budget. Coincidence? Not likely. A budget shows how you are spending your money now and helps you save to spend it in the future. So, in reality, a budget is just a spending plan. Wow, doesn’t that sound and feel so much better! If you are looking for ways to manage your finances, here are a few simple tips. 1. Have a budget If you don’t have a budget, you are not in control of your life; your money is. Without a budget, what do you do when you want to spend any money of significance? You turn to your money and essentially ask it for permission and say, ‘can I spend you.’ The second you do that, you lose control. By having a budget, you reverse that relationship. With a budget, you tell your money what it will do for you. A budget puts you in control! 2. Understand wants versus needs Something you need is required for survival - food, clothes, shelter, transportation. Something you want is a ‘step up’ over needs. I need runners; I want Nike. I need a place to live; I want a 5,000 sq. ft mansion. There is a dividing line between wants and needs, called ‘the things I can afford.’ Most of us are lucky, and the things we need and the things we can afford go hand in hand. If we are fortunate, the things we want and can afford also go hand in hand. We get into trouble when the things we want fall onto the wrong side of the things we can afford. What do many of us do then? We go, ‘well, I want it, but I can’t afford it, so I will put it on credit.’ I have some news for you, if you can’t afford it now, you can’t afford it 30 days later when the bill arrives! Not understanding our wants versus needs is how many of us get into trouble. 3. Track your expenses It is very important to track your expenses as it shows you how you are really spending your money. If you don’t, all you are left with is the wish list, and wishing doesn’t pay the bills! And yes, you must track everything! ‘Oh, come on,’ you think, ‘Do I really have to track everything? I mean, what is a cup of coffee here, a muffin there?’ If you lose track of just $5 a day, you will lose $1,825 a year! I don’t know about you, but I can’t afford to lose almost $2,000 a year just because I couldn’t be bothered to track my expenses! So, have a real spending plan because, at the end of the day, a wish list just won’t cut it! Having a budget (spending plan) is a key aspect of life. Check out this free excel-based budget spending plan! The template asks some questions upfront; these are important to answer as they will help the system provide you with some personalized recommendations. Just fill in the blanks, and away you go! If you have some challenges getting everything to balance, many of the expense sections have hyperlinks to take you to advice-based articles focused on that particular expense item! It is a great tool that even comes with some fancy charts and graphs – enjoy! Tim St Vincent CEPF, C.I.M. (Hons.) Financial Educator, Credit Counselling Society

World Sleep Day is an internationally recognized awareness event bringing researchers, health professionals, and the public together to recognize sleep and its important impact on our health. We all know the challenges of getting good sleep and rest in today's ‘always on’ world. Whether you’re working from home or office, or have kids and family to attend to - getting enough sleep can seem like an ongoing effort. Long days, life and societal stresses, health concerns, can all lead to unhealthy disruptions to our sleep and sleep patterns. Good quality, restorative sleep is essential for day-to-day functioning, and too little sleep over too long a period can lead to physical and cognitive impairment and longer-term health concerns. Lack of sleep or poor quality sleep is known to have a significant negative impact on our health in the long and short term. Next day effects of poor quality sleep include a negative impact on our attention span, memory recall, and learning. Longer-term effects are being studied, but poor quality sleep or sleep deprivation has been associated with significant health problems, such as obesity, diabetes, weakened immune systems, poor mental health, and even some cancers. The positive news is that some studies suggest that sleep quality rather than quantity has a greater impact on quality of life and daytime functioning. And sleep health is best understood in the context of each individual’s, social, work, and environmental demands, i.e., that good sleep health may not look the same in every situation or every individual. Keys to a Good Nights Rest Maintain a regular sleep schedule whenever possible. Instead of sleeping in on weekends to compensate for lost sleep, try going to bed an hour or two earlier at night and keeping this schedule all week long. Use your bed only for sleeping. This will help train your body to fall asleep quickly when you tuck in for the night. Keep your room dark. Don’t exercise too close to bedtime. The resulting endorphin release will energize you and keep you awake. Use “white noise” such as a fan to dampen outside noise. Lower the thermostat. Studies show that a cooler temperature helps create more restful sleep. Go as low as you can while still remaining comfortable. Avoid caffeine in the evening. Half the caffeine you consume will still be in your body six hours later. Don’t use alcohol to excess. Having a few drinks may help you go to sleep, but it will also disrupt your sleep cycle, leaving you tired in the morning. Invest in a good mattress. Mattresses stop offering the right amount of support after about ten years. Shut out negativity. If television news causes you stress and worry, then skip that late newscast and do something that relaxes you instead. Even if our circumstances mean we cannot follow every guideline for healthy sleep, each strategy we can implement may make a positive difference in our ability to get better rest so we stay healthy and safe. Resources: Here are some additional resources for you to check out: Sleep on it Canada is an awareness campaign for the general public to help demystify sleep, offer solutions to deal with sleep disorders, and make healthy sleep a public health priority. The website contains educational articles, information on sleep disorders, links to support groups, online programs, and sleep tools to help you improve your sleep. https://sleeponitcanada.ca/ The Insomnia Coach app is a free, easy-to-use mobile application created for Veterans, service members, and civilians to help manage insomnia symptoms and develop healthy sleep habits. The app is based on Cognitive Behavioral Therapy for Insomnia (CBT-I)–an evidence-based treatment–and scientific research about how people can change behaviours and thoughts to help improve their sleep. CNN has created a wellness series and newsletters on issues of health and wellbeing. Check out their page on sleep and sign up for their Sleep, But Better emails newsletter. https://www.cnn.com/specials/health/sleep-life-but-better The Canadian Sleep Society has a number of resources including a list of podcasts on sleep - an easy way to learn more throughout your day. https://css-scs.ca/podcasts/

How can I make my child feel heard? What can I do to listen more proactively to my teen? Parent life can be tough and busy. You want to give your full attention to your children and listen to their stories, but there is a long list of chores you have to do. Your child may feel unrecognized or unheard, which can result in a distant relationship between the two of you. This happens; you are not alone. Active listening might aid a healthy and open parent-child relationship. Click below and continue reading to learn practical active listening tips and different ways to communicate with your children. What is active listening? Active listening means understanding what your child or teen has to say and giving your full attention to them. Actively listening helps you understand your child’s perspective and where they are coming from. It is also a way of gaining vital information about what is important to your child. Active listening does not have anything to do with a decision being made nor is it a way to get the other person to do something. Listening well means respecting your child and allowing them to express their feelings and opinions without fear of rejection. Here are some examples of how to show that you are actively listening: Make eye contact Have an open body posture Use verbal cues like nodding Be aware of your facial expressions What is good listening? Listening does not mean obeying. Often when people use the word “listen”, it could be replaced with the word “obey”. Good listening means to first seek to understand; to empathize, to walk a mile in someone's shoes. When you get a chance, please listen and try to understand what your child has to say. When deliberately listening, you are also curious. You ask questions to clarify what they said. Here are some examples of clarifying questions: Did I hear you say… (repeat what you think they said)? Did I understand you when you said…? Did I paraphrase what you said correctly? You can also try to find a way to validate your child’s perspective and feelings. You can say this statement to show that you are validating their perspectives and taking them seriously: “I can see how/why that would make you feel uncomfortable.” Why is active listening important? 1. Strengthens relationships Trust and commitment are the pillars of a healthy relationship. Active listening creates trust and commitment that build strong relationships. When you are entirely devoted to your children's stories or struggles, you make them feel heard and respected. Because of this, they are confident that they can rely on you. 2. Resolves conflict Misunderstandings and lack of recognition are avoided when you are fully committed to the discussion. Hence, active listening can help eliminate and resolve conflicts. Imagine your kid telling you how they love this chocolate cereal. They repeated it three times already, and then you say, “Sorry, what?”. They sighed and got upset. In this situation, they did not feel recognized. To avoid this, you can try these reflective listening examples. If you try the active listening examples, you can reflect on your relationship after three weeks. Here are some insightful questions you can ask yourself if you would like: Did something change how my child responds to me after I became 100% present in our conversations? Does my kid talk more now and shout less? Do I feel like my child is opening up to me? You can also ask your kids these questions to check your active listening skills: Do you feel heard when you talk to me? Do you think you can freely share your achievements and struggles with me? No matter who you are talking to, keep in mind that active listening is a form of respect and commitment, which can build trust. And trust is one of the bases of any healthy relationship, including parent-child relations. If you need further advice on how to communicate appropriately to your child or teen, your EFAP can help. You can learn effective communication strategies, tips for being a better listener, and why being in the present moment matters. Reach out. We're here to help.

For the 40th Canadian Nutrition Month, dietitians across Canada will help you Unlock the Potential of Food and discover Ingredients for a Healthier Tomorrow. It is about the ways we can create sustainable change when it comes to food systems. We can focus on ways that ensure people have access to culturally appropriate, quality affordable food to boost our health and the health of our planet. One approach of eating to incorporate all these factors is plant-based foods, like fruits, vegetables, whole grains, pulses, nuts, seeds, and more, in our diets. Eating plant-forward does not mean completely avoiding meat, fish, and other animal products. But simply, prioritizing plant options more often. By eating in a plant-forward manner, we can create an infinite number of culturally appropriate dishes made with traditional ingredients and spices, that are affordable, nutritious, and more sustainably produced. Are you ready to add more vegetarian options to your routine? Check out these 5 plant-based tips for making plant-forward choices: Take it slow: Eating more vegetarian options doesn’t happen overnight! Try starting off with Meatless Mondays, where you go one meal or one whole day without eating meat, whatever matches your goal. Try finding substitutes for your favourite meat dishes. For example, if you really enjoy a nice Spaghetti Bolognese, try swapping the ground beef for red lentils (or even a mix of red lentils and minced mushroom for a meaty texture). Start off slow and when you get more comfortable and confident, your choices will become that much easier! Explore new recipes: One of the greatest things about vegetarian eating is that there are recipes from all cultures and cuisines that we can enjoy. Alongside finding swaps for some of your favourite dishes, try searching for vegetarian recipes with new ingredients and spices to expand your palate. Try asking friends and family for some of their favourite recipes, or ask Google “what vegetarian meal should I make tonight?” There is an endless list of delicious recipes at your fingertips and in your kitchen. Discover the world of pulses: Pulses (such as beans, lentils, and peas) are great sources of protein, fibre, iron, and other vitamins and minerals that nourish our bodies. There are many kinds of pulses that you can discover in your kitchen. You can cook them (or buy them canned) and add them to your salads, chili, and pasta sauces; you can roast them and use them as croutons or snacks; you can blend them and make dips, like hummus. Pulses are versatile and they absorb any flavour you add to them! Pay attention to key nutrients: As you start to make more plant-based choices, it’s important to keep key nutrients in mind so you aren’t missing anything. Especially for longer-term, it’s important to focus on getting enough protein, iron, vitamin B12, calcium, and vitamin D. To make this easier, look at the nutrition labels on packaged foods and opt for products that are richer in these nutrients (hint: if the label has 15% or more of a nutrient, it is a great choice). It is possible to get all the nutrients you need from a plant-based diet, it just takes some practice. Opt for nutrient-rich choices: One big misconception about vegetarian eating is that all vegetarian options are “healthy.” While many options are incredibly nutritious, products like imitation meats, desserts, and sodas aren’t as nutritious when eaten regularly. So, enjoy foods in moderation, and opt for nutrient-rich options more often, to nourish your body. Eating sustainably has become a big topic of conversation, and Flexitarian eating can be a great way to enjoy the foods we love, explore new ones, and be mindful of our planet. If you’re interested in learning about more ways to begin a plant-based journey, sign up for The 30-Day Flexitarian Challenge! During this challenge, you’ll team up with a FSEAP Registered Dietitian who will support you and guide you toward reaching your nutrition goals. Whether you want to dip your toe and be flexitarian for 30 days or go all the way vegetarian for the 30 days, this challenge offers the opportunity to learn and create lifelong habits. Having a FSEAP Registered Dietitian in your corner can not only help you make sure you’re getting all the nutrients you need but can also provide you personalized recommendations to your lifestyle and help you stay accountable and motivated. The 30-Day Flexitarian Challenge This March, sign up for the 30-Day Flexitarian Challenge. Your FSEAP Registered Dietitian will tailor a nutrition plan to your needs and guide you with tips and resources to help you succeed! In this 30-Day Flexitarian Challenge, you will: Establish your main goal and learn how to break it into manageable tasks. Discuss your progress with your FSEAP Registered Dietitian in 30-minute weekly conversations. Be supported and coached throughout the entire 30-day journey. Receive practical information, recipes and mindful tips to keep you motivated, focused and successful! Challenge Accepted? Call FSEAP to sign up for The 30-Day Flexitarian Challenge, or to find out about the Nutrition Counselling Services.

Your thoughts play a big part in your overall wellness. Affirmations can be an easy way to improve your mindset. When you are feeling unwell, you might end up falling down into a negative thinking pattern and holding yourself back. Read on to see some self-affirmation examples. What are affirmations? Affirmations are positive statements used to encourage yourself and boost self-esteem. You can use affirmations to defy negative thoughts, help overcome anxiety, and to increase self-love. Why do self-affirmations work? When practiced daily, self-affirmations can work because you can become more resilient and have a stronger sense of self. You know who you are and you clearly understand your core values. Hence, you can handle negative emotions and situations better. How to use affirmations? Download this list of daily self-affirmation examples, then choose one affirmation for the day that best resonates with you. After picking one, you can either choose to do the following: Recite it in front of the mirror for 1 to 2 minutes Write it down in your journal Repeat it in your head 10 times or until you feel empowered Daily self-affirmation examples: Here are some examples of positive affirmations: I am confident and capable of what I do I choose to be happy If a few people accept me, I am okay with that If you are having trouble with affirmations or recognizing and replacing your negative self-talk, an EFAP counsellor can help you to identify negative thinking patterns and reframe them in a positive way. Connect with us. We're here to help.

Good habits benefit our physical, emotional, spiritual, and mental health. These are the habits that get you closer to living your best life. Good habits help you become more productive and energetic. These habits help us move forward. If you are unsure how to develop good habits, read on to know the eight good habits you can apply in your life. What are habits? Habits are daily behaviours you do by default. These are the actions you repeatedly do that can shape you and can positively and negatively affect you. Did you know that 40 percent of everything we do is habits? Mind-blowing, right? 8 Good Habits to Have in Life Forming good habits takes time. It's not something that happens overnight, so please don't set unrealistic expectations for yourself. What matters is you are doing what you can. 1. Drink water in the morning Did you know that you experience mild dehydration when you sleep? Drinking water right after you wake up helps rehydrate your body. Drinking water every day helps regulate body temperature and give nutrients. Staying hydrated also improves your mood and sleep. The effects of water, eh? So, try to drink a glass of water in the morning to boost your overall health. Try these tips to make this a daily habit: Add a reminder on your phone to drink water Leave a glass of water next to your bedside table so you can drink it upon waking up Bring a filled up water bottle with you 2. Meditate daily Try this for a moment. Focus your mind on your breath as it goes in and out. When your mind wanders around, try to return your focus to your breath. Take a deep breath in. Hold it for 5 seconds and breathe out. You just practiced mindfulness meditation. How easy was that? Meditation is a time to be still. You spend time with yourself in a quiet environment and practice awareness. Whether it be for 1 minute or 10 minutes, try to meditate daily to help you be calmer and more optimistic. People who meditate daily are less anxious and have better mental health and overall health. Here’s how to get started on meditation: Download a meditation app and try to do an activity once a day Follow this 10-minute meditation for beginners YouTube video before sleeping Take 5 deep breaths in and out. This is great when you don’t have much time 3. Walk outdoors or do a physical activity Walking or any physical activity can help prevent diseases like diabetes, stroke, heart diseases, and more. Experts recommend adults do at least 2.5 hours of active movement per week. Plants release aromatic compounds that help you have better immunity. This can make you feel refreshed when you pair physical activity and time outdoors. Try these suggestions to be more physically active: Set a goal of a 10-minute walk every day Tell your goal to others who can hold you accountable Walk if your destination is within a walking distance Join an exercise group or find a friend who can walk with you 4. Eat more vegetables and fruits daily Vegetables and fruits have lots of vitamins and minerals that can help you physically and mentally. You can have better skin as a bonus. Check out these tips for healthy eating: Buy fresh vegetables and fruits when on sale to save money Get canned or frozen vegetables and fruits when fresh greens are not on sale Purchase in-season produce for a cheaper and fresher option Have lettuce, celery, or canned peas handy for an easy add-on to your meals Try these healthy recipes 5. Listen to nature sounds or relaxing music at night Nature sounds and relaxing music can help reduce stress. It is recommended to listen to calming sounds at least once a day. It reduces the stress hormone called cortisol. You also wind down when you do this at night. Tonight, try listening to leaves rustling, flute, wind blowing, or any music that calms you down. Here are a few relaxing playlists and music stations: Johnnielawson on YouTube Nature Sounds on Spotify Soothing Relaxation on YouTube 6. Learn something new every day Our memory becomes rusty when we age. One way to combat this reality is to learn something new every day. Whether you like to know about healing from trauma, self-care, or aliens, it is essential to discover a new topic. You can read a book or a blog post about a matter that interests you. You can also listen to podcasts or watch documentaries if you are not fond of reading. You don’t have to finish a course to check off this box on your good habit list. One fact a day is good enough. Here are some sites to learn something new: myfseap.ca Resources Health Canada 7. Spend quality time with a loved one Family can act as emotional support. Spending time with family or a loved one reduces depression, anxiety, and other mental concerns. The more you spend quality time with them, the more you feel connected and have a higher sense of belonging. Quality time means actively engaging with loved ones - no phones, no iPads. Give your full attention to your loved ones while talking with them. Try these ideas on how to spend time with people: Play a Never Have I Ever game Ask questions you have never asked them before to feel more connected 8. Get enough sleep Sleep plays a vital role in healing and repairing your heart and blood vessels. This means that lack of sleep may increase the risk of heart disease and high blood pressure. You may start hallucinating if you are very sleep-deprived. Follow this advice on how to sleep better: Stop using your phone 1 hour before sleeping. This helps your body produce more melatonin, a hormone that helps you sleep. Stick to a sleep schedule Limit daytime naps How to make habits stick? Remember: It’s a matter of striving for progress, not perfection. 1. Do it for at least 2 months It takes about 2 months to form a new habit, says psychology researcher Phillippa Lally. After 2 months of consistency, you are more likely to do the new behaviour automatically. 2. Start with one easy task If you want to be more physically active, you can start by stretching for 1 minute and build on that. 3. Remind yourself After 2 weeks, say out loud what your habits are and why you are doing it. This can help you remember why you started and keep you motivated. 4. Do it for yourself When you focus on yourself, you increase productivity and problem-solve effectively. This is because you have your willpower rooted in you, not in other people. How many of the habits above have you already worked into your life? Which ones will you apply right away? Reach out to your EFAP for support or to access counselling or coaching to build healthy habits into your life. We're here to help.

We have so many things to care for during our days, weeks, months, and years. We have personal lives, work lives, social lives, and so much more. Mixed into all of that, we must find the time to care for ourselves and our health, but this can come with many challenges. The heart of the matter is, it can be difficult to focus on ourselves when we’re split between so many things. But this February is Heart Month, so what better time than now to aim that focus on your heart health. If you’re looking to get started, check out our 5 tips for having your best interest at heart: Have a fibre fiesta: Eating fibre-rich foods, especially those rich in soluble fibre, can be a very simple tool for caring for your heart. Eating soluble fibre regularly has been associated with lowering blood LDL (bad) cholesterol levels and lowering blood pressure. You can find soluble fibre in foods like oatmeal, seeds (like chia and flax), nuts, beans and many fruits and vegetables. Try enjoying sources of soluble fibre at each meal so you can reap the benefits. Go fish! Fish (especially fatty fish like salmon, tuna, and sardines) is a great source of omega-3 fats. Omega-3s have been shown to benefit heart health by lowering risk factors of heart disease. By incorporating fatty fish into your routine twice a week, you can benefit from the effects of omega-3s. Try including other sources as well, such as ground flaxseeds, chia seeds, walnuts. Seasoned switches: Do you depend on salt to season your meals? While the sodium in salt is important for our body functioning, most people overconsume salt in their day-to-day lives. Instead, try making different flavour mixes (or buying salt-free commercial ones, like Mrs. Dash) so you can still pack in the flavour. For example, try adding basil, oregano, rosemary, and fresh garlic to tomato sauces; or cumin, paprika, chili powder and freshly squeezed lime to chili. Mindful movements: While sometimes it can feel like we need way more than 24h in a day, there’s always ways we can sneak some movement into our day. Maybe that means taking the stairs in the office, or parking farther than usual at the grocery store. It could mean doing some quick exercises during your lunch hour or even dancing along to your housework when you get home. By moving in different ways that you enjoy, it can help you get your heart pumping and your muscles working, which can lower blood cholesterol and blood pressure. Take a breather: Taking some well-deserved me-time can be great not only for your mind but for your heart! By engaging in self-care and relaxing your mind, you could decrease your risk of heart disease. So, take a bath, read that book you’ve been meaning to get to, meditate, invest time in your favourite hobbies – take a breather from your busy life and focus on activities you enjoy! If you’re ready to focus on your heart health this February, reach out to your FSEAP Registered Dietitian. Get ready for check-ins and a plethora of tips and strategies that can lead you to success this month and beyond. So have your best interest at heart this month and contact your Registered Dietitian today!

The state of our mental well-being affects how we feel, act, and relate to others. It's important to know that our mental health can fluctuate due to daily struggles or challenges, especially when a problem exceeds our coping capabilities. By checking in with ourselves, we can determine if our mental health is suffering and take the necessary actions to get back on track. Because we are so subjective about how we feel, and may not be able to clearly identify when it’s time to get help, asking yourself these questions can help you evaluate some patterns and clues to the current state of your mental well-being. Am I experiencing aches and pains that I can’t associate with a medical condition? Do I find my heart racing without having done exercise? Have I lost interest in activities that I used to like? Do I suddenly sleep more or less? Has there been a change in my appetite? Am I more irritable than usual? Do I feel overly tired even when I have slept enough? Have other people commented about changes that they see in me? If you’ve answered yes to one or more of the questions above why not talk to someone about how you’re doing and assess whether you could use some positive support. Talk to your doctor, a counsellor, or reach out to your EAP program provided by FSEAP to talk things through.

An encouraged child has the courage to try, learn from mistakes, and be comfortable with others and themselves. This sense of hope and confidence will be with the child as they approach life and its frustrations. Misbehaviour decreases because the child is motivated to contribute and has a positive sense of self. To encourage your child, try these three strategies: Have a good relationship A good relationship is built in day-to-day interactions. It demonstrates caring and sincerely enjoying your child and their interests. Show respect and affection. Don’t blame. Part of growing up and living is making mistakes. We need to learn from our mistakes. Show empathy for your child. This means you understand how they might feel even if you feel differently. Listen without evaluating or judging. Show confidence in your child Whenever possible, involve your child in decision-making. This shows you have confidence in their contribution and value it. Give responsibility. Don’t do for your child what they can do for themselves. Encourage your child to act even when they are fearful, so they will learn they can overcome fears. Encourage your child’s curiosity and help them explore ways of finding information by themselves. Acknowledge their efforts Tell your child what you specifically like in their effort. Emphasize the deed (what was done) and not the doer (the person). Emphasize the good feelings within your child instead of your feelings. Your child learns they should feel good about something in their work. Provide nonverbal acknowledgment, such as a smile or wink. Other things to keep in mind: Your child needs to know they are on the right path, so give feedback and show your appreciation. Do not dominate. If your child has the responsibility and the information, then leave the job to them. If you dominate, your child thinks they are being judged or that the task at hand is really not their responsibility. Be very sensitive to your child’s needs and frustrations. Many things we take for granted are difficult tasks for a young child. For older children or teens, there are different stresses. It may help to break tasks into smaller steps. Perfectionist standards can be intimidating and very discouraging. Children are very sensitive to humiliation or "putdowns." They know they cannot do many things that adults can do easily. Try not to use “but ...” with encouragement. If there is one positive thing in amongst other more negative ones, focus on the positive. We can teach later on that day or the next day. Do not compare your child to another child. Children tend to compare themselves anyway and need to know we value the differences. If children compare themselves, say, "I liked the way you did it." If you are challenged by parenting, reach out to the EFAP for support. You can access counselling and other parenting resource kits to support you along the way. We're here to help.

The New Year is back; a time where we can start over and begin fresh. So many of us aim to improve our health and get back in shape but find it to be a goal we can’t sustain. Maybe you’ve found it difficult to stick to your previous plans for change, or your plan has worked in the past, but as the years go by it becomes more difficult for the same one to work. If you’re looking for ways to strengthen your New Year’s resolutions, start by being S.M.A.R.T., or setting goals that are: Specific, Measurable, Achievable, Realistic, and Timely. Meeting small goals and working your way up will not only build your confidence, but help you develop sustainable goals in the future. If this sounds interesting to you, check out these 5 tips: Shift the focus: Many of us think that successful weight loss equates to counting calories or over-exercising to burn more calories than consumed. While this may work for a select few, it is a highly restrictive and unsustainable method of weight management. Instead, shift your focus toward eating meals and snacks at regular times, made with fresh, whole ingredients (as often as possible) to give you all the nutrients you need. Keep the balance: Creating balanced meals can help you meet your needs and satisfy your hunger. Following a Balanced Plate, where all 3 meals are built as ½ a plate as fruits & veggies, ¼ as protein, and ¼ as whole grains, can be a useful tool to keep in mind to meet your goals. Look up some new recipes and try new ingredients to create variety and inspire your tastebuds! Factor in the fibre: Fibre is found in fruits, vegetables, beans, nuts, seeds, and grains; if you eat a plant-based food, chances are it has a good source of fibre. Many know that it is helpful for keeping us regular, but did you know it also keeps us fuller longer? Fibre can be a helpful for weight management as well as general health and wellbeing. If you’re not used to eating fibre regularly, remember to take it slow so it doesn’t upset your stomach too much. Remember to hydrate: Drinking enough fluids not only keeps you hydrated, but is important for supporting digestion, helping the fibre we eat work its magic, and much more. Fluids can be a very rich source of calories and/or sugar (like carbonated or caffeinated beverages, juices, sports drinks, and alcohol), which can add up fast. Instead, try to drink lower-calorie beverages most often, like water. For more exciting options, try sparkling water (including flavoured ones), herbal teas, and homemade smoothies. Pack in the protein: Protein is not only important for keeping our muscles strong, but, just like fibre, it keeps us fuller longer. Having a source of protein at every meal will keep you satiated and less in need of a snack shortly after your meal. Incorporating animal- and plant-based sources in your diet can give you plenty of variety and keep your meals exciting. If you’re looking for more health or weight management tips for this New Year and feel like setting S.M.A.R.T. goals can help you meet your goals, this is the challenge for you! Sign up for the 30-Day New Year, Healthier You Challenge, and work with a FSEAP Registered Dietitian to create lifelong change. Throughout this challenge, your FSEAP Registered Dietitian will provide you with guidance and support to help you create your goals and succeed. Having a FSEAP dietitian in your corner means you’ll have all the resources you need to succeed, as well as be held accountable for your progress and stay motivated throughout. We know you can do it! The 30-Day New Year Healthier You Challenge This January, sign up for the 30-Day New Year Healthier You Challenge and collaborate with a FSEAP Registered Dietitian. They will work with you side by side and personalize a nutrition plan to your needs. In this 30-Day Challenge, you will: Establish your main S.M.A.R.T. goal(s) and learn how to work toward them in a manageable way. Discuss your progress with your Registered Dietitian in 30-minute weekly conversations. Be supported and coached throughout the entire 30-day journey. Receive practical information, recipes, and tips to keep you motivated, focused and successful! Challenge Accepted? Call FSEAP to sign up for the 30-Day New Year Healthier You Challenge, or to find out about the Nutrition Counselling Services.