Fall is officially here. I'm enjoying the briskness in the air and the leaves starting to change. It's a wonderful time of year, and also means ski season is around the corner. WooHoo!

Too many people get stressed and upset with things they don 't have control over (such as weather and changing of the seasons). My advice is to change your perspective. A major part of happiness, and stress management is perception, and to embrace your role in how you experience the world around you.

There are many positive, and negative ways to view our world, but you are in control of which options you choose. Challenge yourself to look for ways to create a positive, and growth oriented perspective on situations you encounter. This will create more favorable outcomes for you and those around you. This doesn't mean ignoring the negative aspects, it simply means actively reframing them to a more positive and proactive perspective.

Fall is also a time of year when work can become overwhelming, people spend more time indoors, and stress levels rise. Just like your perceptions, this doesn't have to be a negative time. You are also in control of your daily habits and actions. Choose to do small, simple things each day that will boost your health, happiness, and performance at home and work.

Need some help making this happen? Join our FREE 21 Day Back to Work Challenge, and get a short, helpful email each day to get you feeling great and performing at your best in just a few weeks.

With those thoughts in mind, get outside, enjoy fall, make great things happen, and take care of yourself in the process. You deserve it!

Yours in Health and Happiness,

Tim Borys


Wellness Group

P.S. In case you thought it didn't apply to you...think again. The next 21 Days can transform your health and life. It's free, there's nothing to lose, and everything to gain.Challenge yourself!

Relax and Lose Weight

Want to get healthy and lose weight? Then relax. It’s true. Relaxing is good for you, and what better day to brush up on relaxation facts.

So relax and read on for tips!

See Article Below

Stuffed Sweet Potatoes

How about this mouth-watering recipe? Sweet potato, spinach, turkey and bacon.

Enjoy it! 

Check out the details below


Fall Workplace Wellness Learning Sessions

Spots are filling fast. 

Contact us today to book a session at your company.

21 Day Back to Work Challenge

It's FREE. 

Join here (http://bit.ly/21DayB2W)

Relax and Lose Weight

Want to get healthy and lose weight? Then relax. It’s true. Relaxing is good for you, and what better day to brush up on relaxation facts. So relax and read on for tips!

The role of cortisol

One of the most important reasons that relaxation is good for you is because it prevents the release of excess cortisol. Cortisol is a hormone that your body releases when it is stressed. If you only have small amounts of cortisol, there is no problem. But when stress is persistent, as it is in many of our lives, the amount of cortisol in your bloodstream rises and stays elevated. The result? Weight gain.

When cortisol is released, you begin craving foods that deliver quick energy, such as potato chips, candy bars, pastries, etc. If this were not bad enough, cortisol goes on to store those extra calories as fat, mainly around your abdominal area.

Cortisol also interferes with the hormones that control your appetite; you will find that you are hungry more often and have a hard time staying satiated.

And if that were not enough, cortisol can also cause decreased muscle mass because it lowers testosterone levels. The less muscle you have, the less fat you will burn.

The science of relaxation

The good news is that intentional relaxation can combat stress and combat cortisol. Scientists have discovered what they call “the relaxation effect.” Specifically, Harvard researchers have learned that deep relaxation causes bodily changes all the way down to our genetic level. For those people who practised yoga long term, their disease fighting genes were active, as opposed to people who did not make relaxation a part of their lives. [1]

The participants in the study who practised yoga had ‘switched on’ genes that protect them from high blood pressure, rheumatoid arthritis, pain and even infertility.

But wait! There’s more…

When the researchers in the study asked the non-relaxation practising participants to start using relaxation methods, it only took two months for their bodies to begin changing. Genes that fight inflammation and help prevent cancer began turning on! And the more they practised relaxation, the more improved were the benefits.

The take away message? You can’t afford not to relax. Too much is riding on this. Start now and in just a couple short months, you can be enjoying the genetic benefits of robust health.


[1] http://www.smh.com.au/lifestyle/relax--its-good-for-you-20090819-eqlo.html

Featured Quote

Stuffed Sweet Potatoes

Serves 2


  • 2 sweet potatoes or yam, holes poked throughout with a fork
  • 2 tablespoons bacon fat
  • 2 garlic cloves, minced
  • ½ yellow onion, diced
  • ½ pound ground turkey (or more, if you would like)
  • 2 tablespoons hot sauce
  • 1 teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • 5-6 cups fresh spinach
  • salt and pepper, to taste

  1. Preheat oven to 425 degrees.
  2. Poke holes in sweet potatoes and wrap in foil. Place in oven and bake for 45-50 minutes.
  3. Once the sweet potatoes have about 10 minutes left to cook, add 2 tablespoons of bacon fat to a large pan over medium-high heat.
  4. Add minced garlic cloves to the pan then add the onions.
  5. Once onions are translucent, add ground turkey and break up with a wooden spoon.
  6. While the turkey is cooking, add hot sauce, garlic powder, and cayenne pepper to the meat and mix.
  7. When turkey is pretty much done cooking, add spinach and cover to help the spinach steam, then mix with the meat.
  8. Add salt and pepper to taste, then remove from heat.
  9. When the sweet potatoes are done cooking, cut open and mash insides up with a fork. Then add the turkey mixture to the inside.

Original Recipe from Paleomg

Tip of the Week: Eat for Your Skin

One of the many benefits of healthy eating is improved skin. From fighting free radicals that cause cell damage to protecting from the sun’s harmful ultraviolet rays to reducing inflammation that results in aging skin, certain foods are known to have powerful effects on the health of your skin.

So the next time you’re at the grocery store, load up on these foods to help clear your complexion and reduce the signs of aging.

  • Kale
  • Olive Oil
  • Dark Chocolate
  • Tomatoes
  • Walnuts
  • Water
  • Eggs
  • Salmon
  • Green Tea 

Skin Killers

Want great-looking skin? Avoid sugars, caffeine, highly processed foods, and dairy products.

FRESH! Wellness Group

18th Floor 734-7th Avenue SW Calgary, Alberta T2P 3P8 Canada (403) 217-2730