Fitting In Excellence- Jan Feb 2019

FITTING IN EXCELLENCE
HEALTHY WORKPLACE NEWSLETTER
YOUR
Jan/Feb 2019
Workplace Champion
Healthy
Marcel Wagner
Read Marcel's tips to help you incorporate health and
wellness into your workday
Is it Time to Take a Digital Detox?
Read our Employee Assistance Program's tips to help
you reduce your screen time
Kale Salad with Sweet Potato and Coconut
Discover the recipe for this hearty and delicious
winter salad from Weight Watchers
What's Happening?
Check out upcoming events and programming the
Healthy Workplace Team is hosting in and around
Lakeridge Health

H E A L T H Y W O R K P L A C E C H A M P I O N
MARCEL
WAGNER
HOW DO YOU INCORPORATE
HEALTH AND WELLNESS
INTO YOUR EVERYDAY ROUTINE?
Deep breathing and mindfulness
throughout the day help me to me relax
and be in the moment. This attention
allows me to focus on balancing work, life
and sleep. I wake up every morning at
6am (yes, even on weekends), turn on my
“Happy light” and do a mindfulness
meditation for 5-30 minutes. This sets my
mood up for the day.
WHAT ARE YOUR TIPS FOR
THOSE WHO ARE LOOKING TO
SWITCH UP THEIR
HEALTH/WELLNESS ROUTINE?
Meet yourself right where you are and
look to making small but impactful
changes. I used to take the elevator all
of the time but decided to start walking
up a couple flights of stairs at a time. I
slowly pushed and pushed until I got to
the point of using the stairs all of the
time. Make a plan, stick to it, forgive
yourself when you slip and never give
up. Learn to let go and be at peace with
who you are. In everything I do, I use
what I call the “ABCD” (Acceptance,
Balance, Consistency, and Discipline)
approach to life.
At work I always take the stairs and do my
best to take a few small breaks
throughout the day to go for a quick walk
or simply to just get away from it all.
Drinking plenty of water throughout the
day is tough but I make it a priority.
After work, I go for a run or do a Tabata workout (High Intensity Interval
Training). My goal is to do at least a minimum of 30-60 minutes of exercise
per day. I usually eat a big healthy salad for supper and then in the evening I
will do some reading, writing or watch some television.
I try to wind down 30-60 minutes before bed by turning off the
TV/phone/computer and doing another 5-30 minutes mindfulness meditation
right before bed. Protecting our sleep is probably one of the healthiest
things we can do for ourselves.
WHY DID YOU START TO INCORPORATE THESE PRACTICES?
In early 2017, I started training for the Spartan Race at Brimacombe but broke
my wrist two weeks later. After six months of recovery, I made it a goal to
attempt the race in 2018. I had gained some extra weight therefore I started
to do some intermittent fasting and cut back on my sugar/starch intake. I
slowly got back into regular walking and running as well as Tabata HIIT with
cardio and weights.
WHAT BENEFITS HAVE YOU EXPERIENCED FROM
IMPLEMENTING THESE PRACTICES INTO YOUR DAY?
I am more productive, more relaxed and have less sick time when I focus on
myself to be the best that I can be. I am learning how to be more assertive and
know when to push myself and also when to back off. I have a difficult time
saying “No” but I am finding ways of creating healthy boundaries.
DO YOU OR A
COLLEAGUE OF
YOURS AT
LAKERIDGE HEALTH
HAVE A HEALTHY
LIVING SUCCESS
STORY?
Contact Anne Marie:
apanowyk@lakeridgehealth.on.ca
if you're interested in
sharing your story in an
upcoming "Fitting in
Excellence" newsletter

DIGITAL
I S I T T I M E F O R Y O U T O T A K E A
DETOX?
Do you find yourself losing track of time while scrolling through your social media feeds? Are
you distracted by your phone when you are supposed to be enjoying quality time with loved
ones? If you answered 'yes' to either of these questions, maybe it is time for you to consider
taking a 'digital detox'! Check out the tips below to help get you started!
SET RULES
BE AWARE
Set designated times that you will NOT check
Pay attention to your surroundings and how
email/apps/social media accounts. A good
you feel when you’re on your smartphone. Are
place to start is to make meal times and the
you checking your smartphone because you’re
hour or two before bed time 'smartphone
bored, lonely or anxious? Think about the
free'. Alternatively, you could set specific times
benefits of not constantly being online. After
that you CAN check for updates (i.e 9 am, 2
you detox, reflect on how taking a time-out
pm, 7 pm).
made you feel.
TURN OFF ALERTS
LOOP IN LOVED ONES
Go through your phone's settings and disable
Let individuals with whom you are in frequent
all non-essential alerts (sounds, vibrations) and
contact with know you are taking a break from
push notifications. Utilize your phone's
your smart phone. For piece of mind, come up
'airplane mode' to help ensure family and
with a solution for how they can get a hold of you
work time is uninterrupted.
should there be an emergency.
https://www.guidanceresources.com/crcWeb/secure/customer/promotions/promotions.xhtml?conversationContext=1

Kale Salad with Sweet
Potato and Coconut
I N G R E D I E N T S
P r e p : 1 5 m i n C o o k : 2 5 m i n S e r v e s : 6
1 lb sweet potatoes, peeled and cut into 2.5 cm pieces
3 ml (3/4 tsp) salt
2 ml (1/2 tsp) curry powder
1 ml (1/4 tsp) black pepper
30 ml (2 Tbsp) lime juice
20 ml (4 tsp) canola oil
1/2 small jalapeño pepper, seeded and finely
chopped
1 small garlic glove, minced
2 ml (1/2 tsp) grated, peeled, fresh ginger
1 L (4 cups) loosely packed torn kale
75 ml (1/3 cup) thinly sliced red onion
75 ml (1/3 cup) unsweetened coconut chips, toasted
N S T R U C T I O N S
I
Preheat oven to 220°C (425°F). Spray large rimmed
baking sheet with nonstick spray.
Place sweet potatoes on baking sheet. Sprinkle with 1
ml (¼ tsp) salt, curry powder, and black pepper. Lightly
spray potatoes with nonstick spray and toss to coat;
spread to form even layer. Roast, stirring once, until
fork-tender and browned, 20–25 minutes. Let cool.
Meanwhile, to make dressing, whisk together lime
juice, oil, jalapeño, garlic, ginger, and remaining 2 ml
(½ tsp) of salt in large bowl.
Add sweet potatoes, kale, onion, and coconut chips to
dressing and toss to coat. Serve at once.
https://www.weightwatchers.com/ca/en/article/kale-salad-sweet-potato-and-coconut

FITTING IN EXCELLENCE
Take Back Lunch: Self
Care for Resilience
Thursday January 24, 2018
12:00-1:00 pm
LHO LHEARN Auditorium
Presenter: Maureen Pollard
Moments of
Excellence Award
When you see a peer/team providing
exceptional performance ) or acts of
safety, recognize it by nominating
them for this award! Check out our
most recent recipients on the WAVE!
Nomination forms available on the
WAVE! Deadline: January 31, 2019
Massage Therapy-
Returning to LHAP
WHAT'S HAPPENING
To see the updated schedule, visit
the Healthy Workplace WAVE Page.
To schedule,
Phone toll free 1-866-410-8784
www.OnsiteHealth.ca/lakeridge
Coming Soon: Onsite
Programming!
'Cardio-Box-Tone'series with Jenzone
Fitness
Lunch Time Yoga with Tanja Semenuk
Mindfulness Meditation Series
More information coming soon!
RENEW YOU HEALTH CHALLENGE
The holiday season can really take a toll
on health and wellness. This New Year
challenge will help you start your year with
intention and focus on being healthy and
exercising regularly.
Track points by completing activities in the
following categories: overall well-being,
exercise & fitness, nutrition, emotional
wellness and workplace wellness.
Look out for registration details coming
soon!