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Ways to connect with your coworkers
Connecting with your coworkers in positive ways can lead to a more enjoyable and productive work environment. These connections not only enhance your work experience but also contribute to the overall success of your team’s productivity.
Here are some effective ways to foster meaningful relationships with your colleagues:
1. Communicate openly and honestly. Pay attention to what your coworkers are saying without interrupting. Show that you value their opinions and ideas. Be open about your thoughts and feelings. Honest communication builds trust and respect.
2. Show appreciation and recognition. Recognize your coworkers’ hard work and achievements. A simple “thank you” or “great job” can go a
long way. Celebrate birthdays, work anniversaries, and other personal or professional milestones together.
3. Engage in team-building activities. Organize team lunches, outings, or after-work activities to bond outside the office. Collaborate on projects that require teamwork and cooperation. This helps build camaraderie and trust.
4. Offer help and support. Offer your assistance when a coworker is overwhelmed or needs help with a task. Share your knowledge and experience with newer employees. Mentoring can create strong, supportive relationships.
5. Create a positive work environment. Maintain a positive and optimistic attitude. Positivity is contagious and can improve the overall work atmosphere. Treat
everyone with respect and promote an inclusive environment where all coworkers feel valued.
6. Participate in social and professional networks. Get involved in workplace committees or groups that align with your interests. Participate in company events, workshops, and seminars to meet and connect with colleagues from different departments.
7. Utilize technology for connection. Use video calls and virtual meetings to stay connected, especially if working remotely. Engage with coworkers on professional social platforms or internal company networks. Remember to use caution on social platforms. Adhere to your company’s policy on what can and can’t be shared.
• How processed is your food?
• High blood pressure? Eat more bananas
• How to thrive with ADHD
• Brilliant Blue FCF facts
• Personal mission statements
• Tips to help you beat sugar cravings
• Recognizing unhealthy lifestyle triggers
• Get the work-life balance you need
• Arthritis-friendly activities
• Financial challenges and mental health
• Energy Zone - Prunes
How processed is your food?
(NC) In the past 70 years, calories we eat from ultra-processed foods have doubled from 24 to 54 percent. That’s not surprising, given they are branded, packaged and marketed so heavily and cleverly.
Ultra-processed foods are high in saturated fat, sugar and salt, and they’re contributing to an unhealthy diet – now the leading risk factor for death in Canada.
“The more ultra-processed foods we eat, the less room we have in our diet for whole and less-processed foods,” explains Carol Dombrow, RD and nutrition consultant with Heart & Stroke.
But are all processed foods created equal?
To better understand processed foods, a classification system called NOVA was developed by an international panel of food scientists and researchers, splitting foods into different categories:
Unprocessed or minimally processed foods: Think vegetables, grains, legumes,
Publisher & CEO: Stefan Dreesen
Editor: Kate Van Hoof-Peeren
H&S Communication Specialists: Alan Haycroft, Liz Slobodin, Kevin Harvey
fruits, nuts, meats, seafood, herbs, spices, garlic, eggs and milk. Make these real, whole foods the basis of your diet.
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu and canned tuna or beans. They are convenient and help you build nutritious meals.
Ultra-processed foods: Almost half of our calories come from ultra-processed foods. They go through multiple processes, contain many added ingredients and are highly manipulated. Examples are pop, chips, chocolate, sweetened breakfast cereals, packaged soups, chicken nuggets, hotdogs and fries.
Staying away from ultra-processed foods and eating a balanced diet focused on whole foods will help prevent chronic diseases, including heart disease, stroke and obesity. Find out more at heartandstroke.ca.
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The information presented in Wellness Zone has been compiled from sources believed to be reliable. However, it cannot be assumed that all acceptable measures are contained in this article nor that additional measures may not be required under particular or exceptional circumstances, or your own company procedures, or by federal, state/ provincial and local law.
Application of this information to a specific worksite should be reviewed by a wellness professional. Anyone making use of the information set forth herein does so at his/her own risk and assumes any and all liability arising therefrom. Specific medical advice should be obtained through consultation with a physician or other trained health care practitioner. Wellness Zone is published monthly by Smart Workplace Inc. www.smartworkplace.ca. All rights reserved. © 2025. No part of this publication is to be copied without permission from the publisher.
High blood pressure? Eat more bananas
New research from the University of Waterloo suggests increasing the ratio of dietary potassium to sodium intake may be more effective for lowering blood pressure than simply reducing sodium intake.
High blood pressure affects more than 30% of adults globally. It’s the leading cause of coronary heart disease and stroke and may also lead to other afflictions like chronic kidney disease, heart failure, irregular heartbeats, and dementia.
“Usually, when we have high blood pressure, we are advised to eat less salt,” said Dr. Anita Layton, professor of Applied Mathematics, Computer Science, Pharmacy and Biology at the University of Waterloo and the Canada 150 Research Chair in Mathematical Biology and Medicine.
“Our research suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium.”
Potassium and sodium are both electrolytes –substances that help the body send electrical signals to contract muscles, affect the amount of water in your body and perform other essential functions.
“Early humans ate lots of fruits and vegetables, and as a result, our body’s regulatory systems may have evolved to work best with a high potassium, low sodium diet,” said Melissa Stadt, a PhD candidate in Waterloo’s Department of Applied Mathematics and the lead author of the study.
“Today, western diets tend to be much higher in sodium and lower in potassium. That may explain why high blood pressure is found mainly in industrialized societies, not in isolated societies.”
While previous research found that increasing potassium intake can help control blood pressure, the researchers developed a mathematical model that successfully identifies how the ratio of potassium to sodium impacts the body.
The model also identifies how sex differences affect the relationship between potassium and blood pressure. The study found that men develop high blood pressure more easily than pre-menopausal women, but men are also more likely to respond positively to an increased ratio of potassium to sodium.
The researchers emphasize that mathematical models like the one used in this study allow these kinds of experiments to identify how different factors impact the body quickly, cheaply, and ethically.
The study, Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis, was recently published in the American Journal of Physiology-Renal Physiology.
How to thrive with ADHD
Imagine living decades feeling like you’re constantly running a marathon without knowing where the finish line is, only to discover later in life that ADHD was the silent force behind your challenges. Whether it’s struggling with time management, losing focus during conversations, or constantly feeling behind, ADHD may have been the invisible hand shaping years of frustration. For years, ADHD was mostly studied and diagnosed in young boys, which meant a lot of women slipped through the cracks. ADHD often shows up differently in women--it’s less about hyperactivity and more about things like daydreaming, emotional sensitivity, or feeling scatterbrained. These traits can be easier to hide or dismiss as “just the way she is.” As a result, many women went undiagnosed for years, sometimes decades, without realising why they felt so different or struggled to keep up.
Have you recently been diagnosed? Understanding your ADHD is the first step toward managing it. Knowing how your brain works allows you to tailor strategies to fit your lifestyle and personality.
1. Focus on your superpowers
One of the most critical steps in managing ADHD is reframing how you see yourself. Instead of asking, “Why is this so hard for me?” try asking, “How can I use my ADHD as an advantage?” People with ADHD often have unique strengths and they are highly creative, empathetic, and capable of hyperfocus in areas they’re passionate about. These traits can be your superpowers when nurtured. Start by keeping a “strengths journal” where you note moments when your ADHD helped you thrive--like coming up with a brilliant last-minute idea or connecting deeply with someone.
2. Build systems that work for you ADHD brains often struggle with traditional
planning and organisational systems, so forcing yourself into rigid routines can feel like setting yourself up to fail. Instead, build external structures that align with how you think and operate. For example, visual tools like timers or hourglasses can help you stay aware of time without feeling pressured by a clock. Breaking tasks into bite-sized pieces makes them less overwhelming and helps you build momentum.
3. Tame time blindness with creative tricks
Time blindness is one of the most common challenges for people with ADHD. It makes it hard to estimate how long tasks will take or even notice when time is slipping away. To combat this, use strategies that make time more tangible. For instance, try breaking larger tasks into smaller steps and writing each one on a sticky note, along with an estimated time to complete it. Keep these notes in a visible spot to keep you grounded. You can also pair tasks with music playlists or podcasts--choose a playlist that matches the length of time you want to spend on a task and let it guide your focus. Planning for “time cushions” around important events is another helpful strategy. If something takes longer than expected, you’ll have a buffer to stay on track without feeling rushed.
4. Practice self-care
For many women with ADHD, self-care often gets pushed to the back burner. But self-care isn’t a luxury--it’s the foundation that allows you to function at your best. Start by creating a “self-care menu” with small, easy actions, like drinking a glass of water, stepping outside for fresh air, or taking a five-minute stretch break. When life feels overwhelming, pick one item from your menu to recharge. Prioritising sleep is also crucial. Set alarms not just for waking up but also for winding down in the evening to establish a healthy sleep routine.
Brilliant Blue FCF facts
Brilliant Blue is a food dye commonly used in cosmetics, supplements, medications, and processed foods. While Brilliant Blue is approved for use in limited amounts, consumers and health advocates have expressed concerns about its use. Here’s what you should know about the food dye
Brilliant Blue:
Canada’s regulations allow for the use of Brilliant Blue FCF in foods, with specific limits on the amount that can be used, especially when combined with other dyes.
Brilliant Blue FCF is known under a variety of names including:
• Blue 1
• FD&C Blue No. 1
* E133
• Colour index: 42090
• Alphazurine
Canada.ca tells us that Brilliant Blue FCF is not harmful to human health or the environment; however, some studies suggest that Brilliant Blue FCF may cause effects in aquatic organisms at high concentrations. It’s important to note that Brilliant Blue FCF may cause allergic reactions in some people including skin rashes, hives, or nasal congestion, or it can affect you if you have preexisting asthma.
Brilliant Blue FCF is used in a wide variety of products. These products aren’t limited to food items, so you want to be aware of your potential exposure to them in daily life. If you’re concerned about the possible negative health effects of Brilliant Blue or any other food dye, reading labels will give insight into your exposure to them. Also, speak with your health care professional.
Here are some products that are known to include Brilliant Blue FCF:
• Canned peas: used to enhance the colour of green peas
• Baked good
• Beverages
• Condiments
• Frosting
• Cereal
• Popsicles
• Frozen yogurt
• Ice cream
• Chewing gum
• Vitamins, including children’s vitamins and prenatals
• Pharmaceutical medications
• Cough and cold medications
• Allergy medications
• Mouthwash
• Lipstick
• Makeup remover
• Skincare products
• Pesticides
Creating a purposeful mission statement
A personal mission statement is a concise expression of your core values, goals and aspirations. Thoughtfully crafted, it can be a pragmatic and purposeful tool for personal and professional growth.
It should outline what is most important to you and where you want to focus your efforts in life. It should help you to make considered choices that align with your values and long-term goals. An effective mission statement will clarify your sense of purpose and keep you grounded and focused.
In drafting your statement, you should aim for a balance between realism and aspiration. The mission statement should be sufficiently grounded to be actionable while also reflecting your broader ambitions and goals. Stick to clear, straightforward and honest language, and try to avoid jargon or overcomplicated phrasing.
The structure of your mission statement should aim to be similarly concise and direct. You might be able to distill it into a single declarative statement, but in many cases, it helps to follow up with a brief paragraph that connects the headline statement to different aspects of your life. Whatever format you prefer, ensure it remains focused and coherent.
Here are a few tips to remember when writing your personal mission statement:
• It should be a living document. Reflect on how well your actions have aligned with your stated values and consider whether your statement still accurately represents your values and goals in life. Updating it as necessary means that it can remain a relevant and practical guide.
• Use it as a tool that you use to guide everyday decisions and long-term plans. When faced with a decision, take a moment to consider how it aligns with the principles you have set out for yourself.
• You should revisit your statement periodically. As your life evolves and circumstances change, your priorities will also shift. Your skills and experiences change, too.
A personal mission statement can be a powerful route to clarity and purpose. Your personal mission statement will be most effective and useful when you treat it not as a one-time exercise but as an evolving reflection of your changing goals as you go through life. Embrace the process as an opportunity to refine your vision and maintain focus on what truly matters.
Tips to help you beat sugar cravings
It’s a well-known fact that sugar can be addictive. It’s not just that it tastes great and is a quick source of energy, but it also releases dopamine in the brain, which is the feel-good neurotransmitter. All of these things make it easy for people to get hooked on sugar, and even harder to stop eating it once you’ve developed a craving for it.
Although not conclusively proven in humans, animal studies suggest that sugar is addictive in much the same way alcohol and some drugs are. When you eat something sweet, you get a surge in a feel-good neurotransmitter called dopamine. This “happy” brain neurotransmitter makes you feel satisfied and/or happy in the short term (the high), but also leaves you wanting more.
Indulging in the sugar habit can lead to weight gain and even type 2 diabetes. Fortunately, there are some effective steps you can take reduce sugar cravings. Let’s look at some that may help.
Learn to identify sugar cravings. Stopping the cravings starts with learning to recognize it. You think you want something sweet, but your body isn’t telling you that you need energy. You just want the gratification, reward, and stress-relieving benefits of eating something sweet. Learn to question and recognize those sugar cravings. Don’t force the sugar craving to go away but don’t give in to it either. Substitute a healthier low-sugar snack or activity.
Drink a glass of water and eat an apple. Next time a sugar craving strikes drink a glass of water and munch on an apple. Even mild dehydration can masquerade as hunger and trigger sugar cravings. Many people are mildly dehydrated and aren’t aware of it. Why an apple? The high water content helps with hydration but apples are naturally rich in a type of fibre called pectin and it helps reduce appetite and sugar cravings.
Gradually cut back on sugar over time. The best way to reduce sugar cravings is to gradually cut back on the amount of sugar in your diet. By doing it slowly, it’s less painful and it gives your body a chance to slowly adapt to less sugar. After several weeks, you’ll find your body desires less sugar than it did before. Start by eliminating sugar-sweetened drinks such as fruit punch, sports drinks, soda pop, and bottled iced tea. Bottled teas contain a lot of sugar. Drink water instead. If the change is too sudden, buy unsweetened tea and add less sugar to eat each week. Then work on replacing processed sugary items, like cookies, with fruit. If you normally eat a whole cookie, eat half and enjoy it with something naturally sweet, like berries.
Recognizing unhealthy lifestyle triggers
An unhealthy lifestyle can stem from various triggers that lead to poor habits and choices. Recognizing these triggers is the first step towards making positive changes.
Common triggers include:
1. Stress: High levels of stress can lead to unhealthy coping mechanisms such as overeating, smoking, or excessive alcohol consumption.
2. Lack of sleep: Insufficient sleep can affect mood, energy levels, and decision-making, leading to poor dietary choices and reduced physical activity.
3. Sedentary behaviour: Spending too much time sitting or lying down, often due to work or leisure activities, can contribute to weight gain and other health issues.
4. Poor diet: Consuming high amounts of processed foods, sugars, and unhealthy fats can lead to weight gain, diabetes, and heart disease.
5. Social influences: Peer pressure or social norms can encourage unhealthy behaviors such as drinking, smoking, or eating junk food.
6. Mental health issues: Conditions like depression and anxiety can lead to neglecting self-care and adopting unhealthy habits.
Here are a few tips to overcome unhealthy lifestyle triggers:
1. Manage stress by practicing relaxation techniques such as deep breathing, meditation, or yoga, and
engage in regular physical activity to reduce stress levels. Seek support from friends, family, or a mental health professional.
2. Improve sleep hygiene by going to bed and waking up at the same time every day. Create a restful environment by keeping your bedroom dark, quiet, and cool. Avoid caffeine and electronics before bedtime.
3. Increase physical activity by incorporating exercise into your daily routine, such as walking, cycling, or joining a fitness class. Take breaks from sitting by standing up, stretching, or walking around every hour.
4. Adopt a healthy diet by focusing on whole foods such as fruits, vegetables, lean proteins, and whole grains. Plan and prepare meals ahead of time to avoid relying on processed foods. Stay hydrated by drinking plenty of water throughout the day.
5. Navigate social influences by surrounding yourself with people who support your healthy lifestyle choices. Politely decline unhealthy options and suggest healthier alternatives when socializing.
6. Address your mental health by practicing self-care activities that promote mental well-being, such as journaling or spending time in nature. Connect with support groups or online communities for encouragement and advice.
Get the work-life balance you need
(NC) In this connected world, it’s all too easy to let work obligations cut into your personal time. While greater flexibility is crucial for many, it’s important not to let the idea of ‘working from anywhere’ lead to ‘always on the clock’.
If you’re looking to bring more balance back into your life, start with these five tips.
Track your time. The first step to reclaiming balance is to find out where the imbalance lies. Put some effort into tracking your time for a week or two and see where and how it is being used. Many companies have online time-tracking tools that you can trial for free. Do some research to find the one that works best for you. Take this information and see if you can lessen distractions throughout the workday so that it doesn’t start crossing-over into your evenings or weekends.
Set boundaries. Prioritize your schedule and communicate your availability with colleagues and clients. Being clear on your work hours and response times will help reduce the need to check on work after hours or on your time off. If there is a need to check in after-hours, set a specific hour to do so and time limit for your responses.
Schedule breaks. Add breaks to your daily calendar so that not only is your time blocked off, but you’ll also get reminders that a break is needed. Whether it’s a 15-minute stand up and stretch or an hour-long lunch with a walk and some fresh air, taking time away from your desk will increase your overall productivity, help with creativity and reduce levels of stress.
Automate tasks. With today’s technology, automating tasks is a safe and reliable time-saver. For those that run their own business, cloud-based accounting software can save you time by automating processes to create invoices, track expenses and calculate taxes, leaving more time to focus on the rest of the business.
Set priorities. Plan your day the night before and prioritize your tasks by their importance and urgency (high, medium and low) along with how much effort will be involved to complete them. Once the priorities are set, block out time on your calendar for the high and medium ones and the lower priorities can be worked on in between.
Financial challenges impacting your mental health
It is well-documented that financial difficulties can adversely affect work performance, relationships, and mental health. Physical symptoms such as insomnia, headaches, and hypertension may also manifest.
Below are some prevalent financial challenges and strategies to improve health and well-being:
Credit card debt
Overspending and reliance on credit cards can lead to an unmanageable debt situation. Nearly one-quarter of Canadians carry forward credit card debt each month. Of these individuals, 39 percent acknowledge the potential risk of falling behind on mortgage and other debt payments if interest rates were to increase significantly. Enhancing financial literacy skills to differentiate between necessities and desires can substantially mitigate credit card debt.
Inability to save
Many individuals struggle to meet their
zone energy
Prunes are not just for your grandparents. They are a nutritious and beneficial fruit that offers a range of health advantages, making them a worthy addition to a balanced diet. Prunes are an excellent source of dietary fibre, which aids in digestion, prevents constipation, and can help regulate blood sugar levels. They contain various vitamins and minerals, including vitamin K, vitamin A, vitamin C, potassium, and iron, which are essential for bone health, immune function, and overall wellbeing.
The high fibre content in prunes can promote regular bowel movements and improve overall digestive health. Prunes contain vitamin K, manganese, and boron, which are important for maintaining strong and healthy bones, especially in postmenopausal women.
daily financial needs, making it difficult to save for significant expenditures such as a vehicle, home, education, or retirement. The inability to save for short- and long-term goals can be a source of stress. However, consistent saving—even small amounts—can be beneficial. Consider setting up automatic transfers from your chequing account to a savings account monthly.
Lack of confidence and knowledge
Budgeting and financial management are always critical, but particularly during periods of unemployment or reduced work hours. Financial literacy provides the confidence and knowledge necessary to make informed financial decisions, reducing stress and preventing excessive debt accumulation.
Fortunately, financial literacy is achievable with the right resources. Learn more and access complimentary workbooks and activities at abcmoneymatters.ca.
Super Prunes
A serving of five prunes has only 100 calories, but is a source of fibre, potassium, vitamin K and other essential nutrients. They don’t require refrigeration so you can keep them in your desk drawer for a handy mid-day snack. You can also make a simple prune puree that you can use to replace sugar, eggs or oil in your favourite dessert recipes.
Arthritis-friendly activities to keep you moving
(NC) Warmer weather is here, and that means it’s time to enjoy the sunshine while staying active. Whether you’re looking to strengthen muscles, improve flexibility or simply enjoy the fresh air, incorporating daily movement can help improve overall health, especially when managing arthritis.
Here are five low-impact, arthritis-friendly outdoor activities that are gentle on your joints and full of fun:
Walk it off: Take it one step at a time
Walking is a fantastic way to re-immerse yourself in the outdoors. If you’ve been less active lately, begin with short strolls and gradually increase your time each week. This gradual buildup will enhance your strength and endurance over time. If you’re concerned about balance, consider using walking poles. They provide extra stability, making walks on uneven paths more manageable and enjoyable.
Dive in: Cool off with aquatic activities
Low- or no-impact activities like swimming and water therapy are fantastic if you’re experiencing joint pain or stiffness. The buoyancy of the water takes the pressure off your joints while still allowing you to build strength and improve your cardiovascular health.
Meditate and move: Embrace low-impact exercises
Outdoor low-impact exercises like cycling, yoga and Tai Chi are great for your body and are often described as meditative. These activities help keep you physically fit and promote mental well-being, helping you feel rejuvenated and centred.
Forest therapy: Connect and heal with nature Forest therapy, also known as “forest bathing,” is a beautiful way to experience the healing power of nature. Immerse yourself in the serene environment of parks, woods or forests and mindfully soak in nature’s calming sights and sounds. It’s a peaceful, restorative activity for both the body and mind.
Gardening: Find wellness in your own backyard
Gardening is a fun and rewarding way to stay active while enjoying the outdoors. Whether you’re planting flowers or growing veggies, it’s a great way to get some gentle exercise and soak up the sunshine.
Find more wellness tips from Arthritis Society Canada at arthritis.ca/living-well.