Creating healthy habits during COVID-19

The second week of the COVID-19 pandemic has arrived in Canada. As we adjust to life during these uncertain times, it’s natural to have difficulty maintaining healthy habits. Many people, including myself, are having trouble sleeping, managing their stress and eating right - not to mention coping with the loneliness that often comes with self-isolations and social distancing.

This week on the OLS blog we take a closer look at how you can create and maintain healthy habits during COVID-19. I’ll be sharing a few tips that I’ve found useful as well as referencing insightful industry experts, who provide great recommendations.

Creating a healthy bedtime routine

If you’re feeling stressed, getting a good night’s sleep can be difficult. Stress affects the quality of your sleep, making it hard for you to fall asleep, and stay asleep. “We need to get enough sleep to reduce stress and stay healthy,” says Christine Won, medical director of the...

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How to Improve Your Immune System and Cope With COVID-19

In the wake of the COVID-19 outbreak, many people are feeling anxious and uncertain. Check your social media or turn on the news and you’ll see panic-buying at the supermarket and people wearing face masks when they have no symptoms.

All this tension might leave you feeling a little powerless, but there are a few things you can do to help strengthen your immune system and help protect yourself and your loved ones during this time.

  1. Get more sleep

The body’s immune system is incredible at helping to protect us from unwanted bugs and viruses but our immune systems can’t work properly without enough sleep. Research shows that sleep-deprived people can have suppressed immunity, meaning that they're more at risk of contracting viruses.

If you feel worried or you are anxious (about COVID-19, for example), you're more at risk of sleep problems such as insomnia. And if you're sleep-deprived, you're more likely to be anxious. The...

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Is your job hurting your health?

Do you feel more like a zombie after a day at work than a superhero? Feeling exhausted, unmotivated and in physical pain, each day from your job?  That can lead to some pretty serious consequences for both your mental and physical health.

Let’s take a closer look at the top 3 ways your job could be hurting your health and what you can do it fix it.

1)The issue: Too much Stress 

Avoiding stress at the workplace and throughout the day can be difficult. Nearly one-third of us are stressed during the workday and about 40% of us blame long hours for that stress, says the Atlantic. Although a 40-hour workweek is supposed to be the standard many of us put in a long hour at our jobs each day leading to a host of health issues. 

Chronic stress leads to both physical and mental health issues such as anxiety, depression, weight gain, sleeping problems and heart disease. No one wants to be stress, but when we factor in long commutes, longer hours and the...

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How to have a healthy relationship in 2020

February is the month of love. As the temperatures drop outside, and with Valentine’s Day just around the corner, things are heating up inside. In the spirit of self-love and making 2020 the best year possible, let’s take a look at five dating resolutions that will make this year’s relationships the healthiest yet:

 1) Quit Ghosting  


Chances are there’s been some level of “ghosting” in your love life. “Ghosting” happens when someone you’ve been talking to or dating suddenly cuts off all communication without warning.


There’s no indication as to why, no phone call to explain that their feelings have changed and no text to signal that they need some space. They just spookley disappear! 


People ghost for many reasons and we shouldn’t make any assumptions, but being left high and dry still doesn’t feel great.

On average, 26% of women report that they have been ghosted...

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Mental Health Benefits of Journaling

Journaling can be a powerful tool for the human mind, it gives us a chance to express and process events. Journaling can also help us gain new perspectives and improve our problem solving ability.

Here are the top 8 reasons why you should be starting a journal today:

1) It improves memory : Writing things down helps us remember them. When we journal about new understanding and epiphanies, they are more likely to stick to the future. Not only journaling boosts memory and comprehension.

2)  Set & achieve your goals.A journal is a good place to write your goals, ambitions, aspirations and new year resolutions. By keeping them in a diary, you can monitor your progress and continue to focus on the next milestone.

3) It promotes self- awareness and mindfulness: Promotes happiness and a sense of wellbeing. Journaling encourages us to focus on our present thoughts and feelings.

4) It improves physical health : Research has suggested that regular journaling  strengthens immune...

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Drink water, being conscious of what you eat and staying active are some of the things you should not neglect during the holidays.

¿ What are we supposed to do to avoid gaining weight and still enjoy our December traditions? 

In between, gatherings, festive dinners, our caloric intake increases and the time we take for ourselves decreases as well as our physical activity. This is the main reason why it's so easy to gain weight in a short period of time.

That's why we will provide you with 5 recommendations for this time of the year

  Do not skip any meal: Fasting for long periods of time could potentially harm your health, due to the food restriction and drink could cause low performance in our day-to-day activities from a physical lethargy, to health decompensations.

  Stay active at least 4 times a week: doing any physical activity extra as a sport if necessary during this time if necessary go for a 30-minute walk or a high-intensity workout 

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Secret Benefits of Papaya

Papaya is very rich in Vitamin C and has a wide range of health benefits making it a great fruit to include in your day to day life. Here are some of the top health benefits of papaya.

1. Lowers cholesterol

Papaya is rich in fiber, Vitamin C and antioxidants which prevent cholesterol build up in your arteries. Too much cholesterol build-up can lead to several heart diseases including heart attack and hypertension.

2. Helps in weight loss

Those looking to lose weight must include papaya in their diet as it is very low in calories. The fiber content in papaya leaves you feeling full and also clears your bowel movement making your weight loss regime easier.

3. Boosts your immunity

Your immunity system acts as a shield against various infections that can make you really sick. A single papaya contains more than 200% of your daily requirement of Vitamin C, making it great for your immunity.

4. Good for diabetics

Papaya is an excellent food option for diabetics as it has a low-sugar...

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How to make a Smoothie Bowl

Welcome to the optimal healthy workshops today we have how to make a smoothie bowl

Main Ingredients:

  • blueberries & bananas
  • spinach, peanut butter, milk
  • oats, cinnamon, shredded coconut 
  • almond milk & honey A blender of your choice.


STEP 1: dice all your ingredients, add fruits and veggies

STEP 2 add cinnamon & honey of your choice to the blender cup

STEP 3 blend it all in !

STEP 4 pour the smoothie mix in the bowl

STEP 5 add any desired toppings & enjoy !! 


Watch the full video here !!!


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How to Create Goals that Cultivate Balance

Assess the Present Start by analyzing each of the five areas we’ve mentioned: yourself, your people, your heart, your resources, and your career. If you have to give yourself a grade, how would you score in each? 

Brainstorm Balance Now that you know which area of your life needs a little more “balance”. If you know your budget is solid but your self-care needs work, what would it look like to bring your self-care back into balance with the rest of your life? What would you be doing? 

Set Your Goals & Create a Plan of Action : It’s not enough to just set your goals. You’ve got to prepare a plan if you want to achieve them! Create an action plan that breaks your goals down into small, specific, and incremental steps; plan solutions to potential obstacles, and create daily action steps. Goal-setting and goal-achieving aren’t nearly as overwhelming when you’ve broken them down and planned for potential problems. 


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What is Wellness?

Wellness is being in good physical and mental health.
Because mental health and physical health are linked, problems in one area can impact the other. At the same time, improving your physical health can also benefit your mental health and vice versa.

It is important to make healthy choices for both your physical and mental well-being.

What Are the Eight Dimensions of Wellness?

1) Emotional: Coping effectively with life and creating satisfying relationships.

 2) Financial: Satisfaction with current and future financial situations. 

3) Intellectual: Recognizing creative abilities and finding ways to expand knowledge and skills

4) Occupational: Personal satisfaction and enrichment from one’s work.

5) Physical: Recognizing the need for physical activity, healthy foods, and sleep.


 6) Social: Developing a sense of connection, belonging, and a well-developed support system

7 )Spiritual: Expanding a sense of purpose and meaning in life

8) Environmental:...

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