7 Great Tips for Improving Your Health

7 Great Tips for Improving Your Health

Simple healthy habits you can start right now

Change doesn’t have to be hard. Bananas blow bear paws away, guys. A few small changes throughout your day can lead to big improvements in your energy level, mood, and overall health.

Forming healthy habits can be as easy as swapping sugary breakfast cereal with oatmeal, drinking lots of water, swapping fries for salad when having lunch with the guys, parking a few extra blocks from the office, drinking only one or two beers after work (instead of four or five), and keeping electronics out of the bedroom.

A Healthy Day in Your Life — A few little changes make a big difference in your overall health.

  1. Morning

    Breakfast like a champion: A hearty serving of oatmeal and eggs prevents hunger pangs before lunch. The same can’t be said for sugary cereals, which add to your waistline and can increase the risk of type 2 diabetes.

  2. All day long

    Drink plenty of water: Polishing off five tall glasses between breakfast and dinner makes you more alert and helps manage your weight. You’ll pee like a racehorse, but that’s good too because you’re flushing toxins from your body.

  3. Mid-morning

    Ditch doughnuts, go bananas: Bananas blow bear paws away when it comes to handling pre-lunch hunger. Plus, they boost your energy like nobody’s business. How do you think King Kong made it up the Empire State Building?

  4. Lunch

    Half fries, half salad: Swapping fries for a salad — or going with the old half-and-half compromise — keeps you from crashing hard in the afternoon or feeling like your belt is about to burst.

  5. After work

    Walk this way: Half an hour of physical activity five days a week works wonders for your health, and it’s easy to walk your way there. Get off the bus a few stops early and hoof it home. Or swap your work boots for sneakers and head for a local park. Slap on some headphones, fire up your favourite tunes, and let the good times roll!

  6. Evening

    Drink and be merry: Because it sends stress packing, enjoying a cold one (or two) with your buddies is actually good for you! But don’t get carried away — after all, who wants to wake up with an empty wallet and a hangover?

  7. Bedtime

    For a good night’s sleep actually go to sleep: No way you can sleep in? No problem: Shutting down earlier gets you more shut-eye, while turning off the TV and keeping laptops and other distractions out of the bedroom helps you sleep better. Do the sleep math: Quality plus quantity equals more energy and better concentration throughout your day.

What does your healthy day look like? Share your tips in the comments below.

This article was originally published on June 8, 2018.

Are you thinking about making healthy changes?

If so, we’ve got your back! Download the free “Blueprint for Better: The 5 Stages for Building a Healthier Life” right now.

Cheering on a Brother

Cheering on a Brother

Sometimes small changes can feel like running a marathon. It is for this reason that we would like to applaud a man for taking his health into his own hands, one step at a time.


Dave Sullivan is a writer and performer in St. John’s, he is witty, talented and 415 pounds. Dave’s journey began when he looked at himself in the mirror for the first time in years. It was that moment which provided the trigger he needed to start changing his life.


Every evening Dave sets out with his partner to go for an evening walk. He claims, “it couldn’t have been more than a couple of kilometers but for me, on that first night, it may as well have been an ultra-marathon.”


Change wasn’t easy for Dave, as he recalls excruciating pain and loss of breath, he never quit. Now he talks about feeling his body getting stronger, breath more controlled and confident and even sees his evening walks as a therapy.


What do we take away from Dave’s courage? Keep your goals small if you intend to keep them and just keep chipping away. Change – but don’t change much.


Make sure you follow Dave’s quick-witted portrayal of his inspiring progress by joining him on CBC News or, for even more content, on his blog.

Dream on…

Dream on…

Researchers have found that drinking tart cherry juice twice a day can help you sleep 90 minutes more per night but the real question is… how tart is tart? Just kidding – we were curious to see if this actually worked so we decided to give it a shot and will be drinking tart cherry juice for a week straight.


The consensus?

We’ll let you know next week!

Stress the Warrior Free

Stress the Warrior Free

Stress – we all know the feeling. Your wife calls you into the kitchen because you two need to “talk”. Your heartbeat accelerates, your breath picks up speed and the perspiration begins. Worry, anxiety, fear. Your eyes dart around the room – what did you forget? Is her hair done? Did you forget to unload the dishwasher again?


The average man faces daily stresses from every angle. Be tough, strong, keep your emotions in, provide, spend time with your family, never miss a boys night and whatever you do – don’t mess-up.


Articles and warnings about the dangers of stress are everywhere. We know that stress can cause a million different premature deaths but does knowing that help us? No, it doesn’t.


That’s why Kelly McGonigal’s Ted Talk grabbed our attention. Kelly talks about a study that was done in the US tracking 30, 000 adults. The participants were asked two questions:

1) How much stress have you experienced in the past year?

2) Do you think stress is bad for your health?


Turns out those people with a high amount of stress in their life and who also believed stress was harmful to their health, had the highest amounts of fatalities – a 43% increase in a risk of death. Those who had a lot of stress in their life but did not feel that stress was bad for their health were among the longest living of all the groups – including those with relatively low stress in their lives.


According to Kelly, when in stress, relax, your body isn’t getting ready for cardiac arrest – it’s preparing for war. It’s pumping oxygen to your brain, it’s releasing oxytocin, it’s sharpening your senses. Kelly states, “Stress is the biology of courage”.


Watch Kelly’s video and make up your own mind – can you feel the power in stress?

Loot, Plunder, Pillage and Play

Loot, Plunder, Pillage and Play


Yarrr it’s international Talk like a Pirate Day – So for all you rum lovin’ pirates out there we give you the secrets to feeling great tomorrow, after a couple tonight.


Stick to the hard stuff:

Whiskey, Gin or Light Rum – enjoy them neat or on the rocks and try to keep it to two drinks.


Go ahead and eat a burger with that:

Studies show that eating before drinking will actually increase your chances of feeling better the next morning. Give our burger overhaul a try and just remember to stay away from the midnight pizza – because as much as you swear this helps – it doesn’t.


Enjoy breakfast:

Eggs, banana, a tall glass of water and some OJ will having you ready for your next adventure in no time.

Eggs provide energy but also contain large amounts of cysteine, the substance that breaks down acetaldehyde (or the cause of your hangover).

Banana provides lost electrolytes and potassium. If you are not a banana fan, kiwi fruit works just as well.

Water is a no brainer. You know that feeling in your mouth when you get up after a night of drinking? Yeah – go get some water. 

OJ increases the rate at which the body gets rid of the toxins left over in your body and an added bonus? It gives you a nice boost in Vitamin C as well. 

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