https://johnstongroup.ca/the-advisor-journal Advice and information to help you support your business, your people and you. Thu, 11 Jun 2020 21:25:17 +0000 en-CA hourly 1 https://johnstongroup.ca/the-advisor-journal/community/8-ways-to-stay-positive-as-a-frontline-worker-during-covid-19/ https://johnstongroup.ca/the-advisor-journal/community/8-ways-to-stay-positive-as-a-frontline-worker-during-covid-19/#respond Mon, 22 Jun 2020 10:55:12 +0000 https://johnstongroup.ca/the-advisor-journal/?p=9001 "If you’re an essential worker, hearing the nightly applause (if you live in a big city) or gratitude from your neighbors may leave you drifting between feelings of pride and anxiety throughout the day."  There is no way to properly thank you for the many efforts and sacrifices you're making for the benefit and safety of others, but these self care tips are for you right now, because your wellness matters. ]]> https://johnstongroup.ca/the-advisor-journal/community/8-ways-to-stay-positive-as-a-frontline-worker-during-covid-19/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/how-to-teach-kids-to-make-their-own-lunches-cbc-parents/ https://johnstongroup.ca/the-advisor-journal/wellness/how-to-teach-kids-to-make-their-own-lunches-cbc-parents/#respond Wed, 29 Aug 2018 05:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/how-to-teach-kids-to-make-their-own-lunches-cbc-parents/ With the nation's parents anticipating 'back-to-school', here are some useful tips to make lunches painless this coming year!]]> https://johnstongroup.ca/the-advisor-journal/wellness/how-to-teach-kids-to-make-their-own-lunches-cbc-parents/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/food-and-mood-is-there-a-connection-harvard-health/ https://johnstongroup.ca/the-advisor-journal/wellness/food-and-mood-is-there-a-connection-harvard-health/#respond Thu, 14 Jun 2018 05:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/food-and-mood-is-there-a-connection-harvard-health/ We've all heard the saying you are what you eat. And you're probably familiar with the idea that mood and food are sometimes linked. For example, like when you're mindlessly eating chips while watching tv. Stress eating is a verified phenomenon, but the relationship between food and actual mood disorders is less clear. Or, as this article from Harvard Medical School asks, "to put it another way: can the things you eat influence your risk for depression — and can dietary changes potentially improve your mental health?"]]> https://johnstongroup.ca/the-advisor-journal/wellness/food-and-mood-is-there-a-connection-harvard-health/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/curb-those-cravings-the-tasty-yet-nutritious-answers-to-the-midafternoon-slump-cbc-life/ https://johnstongroup.ca/the-advisor-journal/wellness/curb-those-cravings-the-tasty-yet-nutritious-answers-to-the-midafternoon-slump-cbc-life/#respond Fri, 26 Jan 2018 06:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/curb-those-cravings-the-tasty-yet-nutritious-answers-to-the-midafternoon-slump-cbc-life/ Do you get hit by a mid-afternoon slump? Before you reach for a snack, ask yourself if you're really hungry or if you're just dehydrated or looking for a distraction. If you're hungry, try these options!]]> https://johnstongroup.ca/the-advisor-journal/wellness/curb-those-cravings-the-tasty-yet-nutritious-answers-to-the-midafternoon-slump-cbc-life/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/the-best-herbal-teas-for-every-ailment-from-anxiety-to-bloating-to-inflammation/ https://johnstongroup.ca/the-advisor-journal/wellness/the-best-herbal-teas-for-every-ailment-from-anxiety-to-bloating-to-inflammation/#respond Fri, 27 Oct 2017 05:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/the-best-herbal-teas-for-every-ailment-from-anxiety-to-bloating-to-inflammation/ Suffering from a cold, flu or inflammation? Herbal tea can help.]]> https://johnstongroup.ca/the-advisor-journal/wellness/the-best-herbal-teas-for-every-ailment-from-anxiety-to-bloating-to-inflammation/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/workplace-wellness-challenges-fun-effective-and-free/ https://johnstongroup.ca/the-advisor-journal/wellness/workplace-wellness-challenges-fun-effective-and-free/#respond Thu, 31 Aug 2017 05:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/workplace-wellness-challenges-%c2%96-fun-effective-and-free/ A great way to jump-start your wellness program is through workplace wellness challenges. These challenges are usually free activities that engage employees and help encourage healthy lifestyles. This article lists of number of workplace wellness challenge ideas in various categories: nutrition, exercise and fitness, emotional / personal growth and more.]]> https://johnstongroup.ca/the-advisor-journal/wellness/workplace-wellness-challenges-fun-effective-and-free/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/high-carb-not-fat-intake-linked-to-greater-early-death-risk-study/ https://johnstongroup.ca/the-advisor-journal/wellness/high-carb-not-fat-intake-linked-to-greater-early-death-risk-study/#respond Wed, 30 Aug 2017 05:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/high-carb-%c2%96-not-fat-%c2%96-intake-linked-to-greater-early-death-risk-study/ A new study from McMaster University found that eating a moderate amount of all types of fat is linked to a reduced risk of early mortality compared to the much-touted low-fat diet. And consuming a high-carbohydrate diet is associated with an increased risk of dying early.]]> https://johnstongroup.ca/the-advisor-journal/wellness/high-carb-not-fat-intake-linked-to-greater-early-death-risk-study/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/10-tips-to-making-healthy-groceries-budget-friendly-video/ https://johnstongroup.ca/the-advisor-journal/wellness/10-tips-to-making-healthy-groceries-budget-friendly-video/#respond Mon, 08 May 2017 05:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/10-tips-to-making-healthy-groceries-budget-friendly-video/ Healthy food is good for you, but it can be bad for your wallet. Check out this video for some tips and tricks to make healthy living more affordable.]]> https://johnstongroup.ca/the-advisor-journal/wellness/10-tips-to-making-healthy-groceries-budget-friendly-video/feed/ 0 https://johnstongroup.ca/the-advisor-journal/wellness/guide-to-eating-well-at-work/ https://johnstongroup.ca/the-advisor-journal/wellness/guide-to-eating-well-at-work/#respond Wed, 03 May 2017 05:00:00 +0000 https://johnstongroup.ca/the-advisor-journal/business/guide-to-eating-well-at-work/ The workweek is hectic for most and in the mad scramble to keep up with life’s dizzying pace, finding time to prepare healthy meals and snacks can be challenging. And even if you do carve out time to make meals and snacks in advance, it can be difficult to come up with new ideas and feel inspired when it comes to packing that lunch bag. Here are some ideas to help spice up your workweek meal routine. Time-Saver All-In-One Caffeine Smoothie An ideal morning usually includes a nutritious breakfast and probably a little caffeine to help get us going. But what if there was a delicious way to combine those elements in one easy, on-the-go meal? A breakfast smoothie with a shot (or two) of coffee does just that. There are many different riffs on the caffeine-laced smoothie, but one of the quickest and easiest to whip up includes one banana, one to two ounces of chilled coffee, a scoop of chocolate protein powder, one cup of milk (almond or coconut milk are good dairy alternatives) and some ice, blended until smooth. Not keen on protein powder? This recipe for The Jumpin’ Monkey substitutes cocoa powder instead. Best Takeout Breakfast Options Left the house without eating breakfast? Don’t wait until lunch to fuel up. Breakfast truly is the most important meal of the day as it restores energy and blood glucose levels, helping us perform better both mentally and physically. There’s no doubt that convenience tends to come at the expense of nutrition when faced with fast food options. When your morning meal is coming from a drive thru, it helps to have a game plan to help make better choices. For breakfast items, look for things that are lower in sugar and sodium, contain protein and ideally some fibre. Another good rule of thumb is if you’re grabbing fast food, forego the syrupy sweet coffee beverage on the side and opt for a fruit juice, regular coffee, or some milk. Some decent breakfast options include: Starbucks – Spinach & Feta Breakfast Wrap (290 calories, 19g protein, 830mg sodium) McDonalds – Egg McMuffin (290 calories, 16g protein, 760mg sodium) -or- Fruit and Maple Oatmeal (290 calories, 5g protein, 90mg sodium) Tim Hortons – Turkey Sausage Breakfast Sandwich (350 calories, 20g protein, 960mg sodium) Fresh Spin on Lunchtime Sandwiches According to a survey conducted by Peter Pan Simply Ground Peanut Butter, Americans will consume close to 3,000 PB&J sandwiches in their lifetime. It makes sense. The mighty sandwich has been a lunchtime mainstay since our earliest days as schoolkids. What it lacks in creativity, it makes up for in ease of preparation and transport. But if you’re looking to break out of a PB&J rut, consider trying one of these: The cheddar and apple sandwich wins major points for simplicity and originality – fruit in a sandwich? Revolutionary! Thin crisps of granny smith apple are reminiscent of the classic cucumber sandwich and are complemented by slices of aged cheddar and some grainy mustard. The best part is that, on any given day, you’re likely to have these ingredients on hand, making it an easy throw-together option if the fridge or pantry is looking a little empty. Another great twist on a classic is the PLAT. Consider it the slightly more elegant cousin to the BLT. The PLAT features pancetta, lettuce, avocado and tomato. If you’ve got a little extra time for preparation, whip up the accompanying romano aioli. If not, a simple base of mayonnaise and/or grainy mustard works too. Awesome Make-Ahead Snacks to Grab and Go The appeal of preparing meals or snacks in advance is the extra time you save for when you need it the most. And when those make-ahead snacks also happen to be quick and easy, it’s a total win-win. These two options are great because quantities are easily scaled so that you’re covered for snacks all week long. Mason jar yogurt parfaits not only look great because you get to see those pretty layers of yogurt, granola and fresh fruit, but are also super easy to put together and travel well in your lunch bag. No-bake protein bites, like these ones just might be the most life-changing snack option ever. Okay, that may be a slight exaggeration, but honestly, it doesn’t get much better than mixing some oats, peanut butter, honey, chocolate chips or raisins, coconut, and whatever else your heart desires in a bowl, rolling into balls, and chilling in the fridge. The hardest part is not eating them all in one sitting. Go-To Snacks to Stash in Your Desk On those days you couldn’t pack some snacks in advance, it can be particularly tempting to make some poor spontaneous choices – 25 Timbits is equivalent to just one doughnut, right?Having a stash of quick and easy snack foods at your desk is the perfect solution to help get you through the mid-morning or afternoon slump. A resealable container of mixed nuts and dried fruit is great when you find yourself snackish during a particularly tedious or absorbing task and want something that requires zero thought or effort. Try and mix it up when it comes to mixed nuts and include cashews, pistachios, hazelnuts, and macadamia nuts.Having instant oatmeal packets on hand will ensure you always have a hearty, satisfying snack or breakfast option on hand. Need a little sweetness to make those oats more palatable? David’s Tea sells perfectly sized single servings of agave syrup.There isn’t much extra time during the workweek so it can be easy to let office lunches and snacks take a backseat to more pressing priorities. Having a few simple, time saving ideas can make eating well at work more feasible.]]> https://johnstongroup.ca/the-advisor-journal/wellness/guide-to-eating-well-at-work/feed/ 0