Your Compass to Wellness

Your Compass to Wellness Our page will provide you with evidence-based food and nutrition information as well as fun and delicious heart healthy recipes and content.

We will be hosting our Teaching Kitchen at Home videos every month with easy and healthy recipes to re-create!

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Let’s talk supplements.Supplements have become so popular within recent years for nutrition and enhancement to a healthy...
09/16/2021

Let’s talk supplements.
Supplements have become so popular within recent years for nutrition and enhancement to a healthy lifestyle. There are so many different opinions surrounding supplements, so it is important to be careful when deciding to include them into your diet. There is minimal research and evidence about whether or not supplements truly improve your health. Supplements can also be very pricey which is why obtaining macronutrients and micronutrients from the food you consume is much more efficient, budget-friendly and will provide you with everything your body needs to fuel and support itself for exercise and everyday life.

Instead of relying on supplements here are 3 nutrition tips for after exercise.
1. Eat after you exercise.
a. Eat within a couple of hours of working out to refuel your body.
2. Consume a meal with protein and carbohydrates to stimulate muscle recovery
3. Hydrate!
a. Drink 2-3 cups of water after your workout

Let’s talk supplements.
Supplements have become so popular within recent years for nutrition and enhancement to a healthy lifestyle. There are so many different opinions surrounding supplements, so it is important to be careful when deciding to include them into your diet. There is minimal research and evidence about whether or not supplements truly improve your health. Supplements can also be very pricey which is why obtaining macronutrients and micronutrients from the food you consume is much more efficient, budget-friendly and will provide you with everything your body needs to fuel and support itself for exercise and everyday life.

Instead of relying on supplements here are 3 nutrition tips for after exercise.
1. Eat after you exercise.
a. Eat within a couple of hours of working out to refuel your body.
2. Consume a meal with protein and carbohydrates to stimulate muscle recovery
3. Hydrate!
a. Drink 2-3 cups of water after your workout

Save the date! This month’s teaching kitchen will take place on September 22nd at 3pm. Chef Breanne will be taking us th...
09/15/2021

Save the date! This month’s teaching kitchen will take place on September 22nd at 3pm. Chef Breanne will be taking us through a “No Cook Vegetable Stirfry Recipe”! Check out the recipe card and get ready to join along!

Micronutrient deficiencies are very important to be aware of especially when being active. Deficiencies can result in al...
09/15/2021

Micronutrient deficiencies are very important to be aware of especially when being active. Deficiencies can result in all sorts of unwanted side effects such as fatigue or weakness, so it is important to replenish all of the nutrients that are lost while exercising.

Iron deficiency anemia is a common micronutrient deficiency in athletes and active people. Iron deficiency anemia is a condition where your blood lacks enough healthy red blood cells. Some of the common causes of iron deficiency anemia include blood loss, pregnancy, and inability to absorb iron and a lack of iron in the diet.

This is problematic because our red blood cells are responsible for carrying oxygen to our muscles and tissues. This results in several symptoms such as fatigue, weakness, headaches and chest pain.

The good news is that consuming iron-rich foods can help to prevent iron deficiency anemia. Some iron-rich foods include red meat, pork and poultry, peas and beans, dark leafy greens, dried fruit and iron fortified cereals, breads and pastas.

Another beneficial strategy to increase iron absorption is by consuming vitamin C. Vitamin C can be found in certain fruits and vegetables including peppers, oranges, broccoli as well as in leafy greens.

It is super important for us to take care of our bodies and ensure that we are consuming the nutrients we need to live a healthy life. If you are an active person, iron deficiency anemia is an important deficiency to be aware of so that strategies for prevention can be followed.

Micronutrient deficiencies are very important to be aware of especially when being active. Deficiencies can result in all sorts of unwanted side effects such as fatigue or weakness, so it is important to replenish all of the nutrients that are lost while exercising.

Iron deficiency anemia is a common micronutrient deficiency in athletes and active people. Iron deficiency anemia is a condition where your blood lacks enough healthy red blood cells. Some of the common causes of iron deficiency anemia include blood loss, pregnancy, and inability to absorb iron and a lack of iron in the diet.

This is problematic because our red blood cells are responsible for carrying oxygen to our muscles and tissues. This results in several symptoms such as fatigue, weakness, headaches and chest pain.

The good news is that consuming iron-rich foods can help to prevent iron deficiency anemia. Some iron-rich foods include red meat, pork and poultry, peas and beans, dark leafy greens, dried fruit and iron fortified cereals, breads and pastas.

Another beneficial strategy to increase iron absorption is by consuming vitamin C. Vitamin C can be found in certain fruits and vegetables including peppers, oranges, broccoli as well as in leafy greens.

It is super important for us to take care of our bodies and ensure that we are consuming the nutrients we need to live a healthy life. If you are an active person, iron deficiency anemia is an important deficiency to be aware of so that strategies for prevention can be followed.

This week is all about micronutrients or, in other words, vitamins and minerals! Electrolytes are electrically charged m...
09/14/2021

This week is all about micronutrients or, in other words, vitamins and minerals! Electrolytes are electrically charged minerals such as sodium, potassium, calcium, and magnesium. They have many essential roles in your body, such as fluid balance and muscle contraction. During exercise, electrolytes are lost when you sweat and must be restored. If too many electrolytes are lost, it can hinder your performance and cause headaches, weakness, and dizziness.

Sports drinks may help to replenish lost fluids and electrolytes during exercise. However, remember that sports drinks usually have high sugar levels, and electrolytes can be regained through food! Good food sources of electrolytes include; milk, spinach, bananas, nuts, and seeds.

This week is all about micronutrients or, in other words, vitamins and minerals! Electrolytes are electrically charged minerals such as sodium, potassium, calcium, and magnesium. They have many essential roles in your body, such as fluid balance and muscle contraction. During exercise, electrolytes are lost when you sweat and must be restored. If too many electrolytes are lost, it can hinder your performance and cause headaches, weakness, and dizziness.

Sports drinks may help to replenish lost fluids and electrolytes during exercise. However, remember that sports drinks usually have high sugar levels, and electrolytes can be regained through food! Good food sources of electrolytes include; milk, spinach, bananas, nuts, and seeds.

This week micronutrients are in the spotlight! To get your brain in gear this Monday, try answering the following questi...
09/13/2021

This week micronutrients are in the spotlight! To get your brain in gear this Monday, try answering the following question. Scroll down to reveal the answer!

d) A & C is the correct answer. Micronutrients include vitamins and minerals. They are needed in smaller amounts compared to macronutrients but are still key to support your activity. Recall from last week that micronutrients do not provide any calories; macronutrients do.

This week micronutrients are in the spotlight! To get your brain in gear this Monday, try answering the following question. Scroll down to reveal the answer!

d) A & C is the correct answer. Micronutrients include vitamins and minerals. They are needed in smaller amounts compared to macronutrients but are still key to support your activity. Recall from last week that micronutrients do not provide any calories; macronutrients do.

Have you heard of overnight oats? Not to worry, we have a great new breakfast recipe for you to try out. This recipe is ...
09/11/2021
Peanut Butter Overnight Oats (5 Ingredients!)

Have you heard of overnight oats? Not to worry, we have a great new breakfast recipe for you to try out. This recipe is perfect for those with busy mornings, or anyone looking for a super filling and satisfying way to start your day. This recipe is balanced with healthy carbohydrates, protein and fat. Customize it by adding your favourite fruit, yogurt, nuts and seeds!

https://minimalistbaker.com/peanut-butter-overnight-oats/

When your busy, seriously amazing sister who’s chasing around two beautiful kids (4 and 2 years old) all day asks if you could make her an overnight oats

Here is next weeks easy dinner winner! Sheet pan recipes couldn’t be easier with the whole meal being cooked on one pan,...
09/10/2021
Sheet Pan Chicken with Rainbow Vegetables, Lemon and Parmesan

Here is next weeks easy dinner winner! Sheet pan recipes couldn’t be easier with the whole meal being cooked on one pan, requiring less preparation and clean up than your average homemade dinner. This recipe is totally customizable and like this one, can be balanced with all
three macronutrients (carbohydrates, proteins and fats). Having all three macronutrients in your meal promotes satiety and is a hunger crushing combination.

https://www.wellplated.com/sheet-pan-chicken-rainbow-vegetables/

Sheet Pan Chicken and Rainbow Veggies. Healthy one-pan meal with broccoli, sweet potatoes and zucchini, baked with lemon and Parmesan. Quick and delicious!

Proteins, one of our three macronutrients, is not so often used as energy for the body, but more so for the repair of ou...
09/09/2021

Proteins, one of our three macronutrients, is not so often used as energy for the body, but more so for the repair of our muscles. It is beneficial to consume protein after a workout in order to stimulate recovery, repair and growth of muscles. This poster sums up the role of protein as well as some great food sources!

Proteins, one of our three macronutrients, is not so often used as energy for the body, but more so for the repair of our muscles. It is beneficial to consume protein after a workout in order to stimulate recovery, repair and growth of muscles. This poster sums up the role of protein as well as some great food sources!

Less than 2 weeks until our next Teaching Kitchen! Be sure to check out the recipe card and get all your ingredients rea...
09/09/2021

Less than 2 weeks until our next Teaching Kitchen! Be sure to check out the recipe card and get all your ingredients ready for September 22nd! Chef Breanne will be taking us through a delicious No Cook Vegetable Stir Fry! Yum!

Today were going to learn how macronutrients are used during workouts. Carbohydrates and fats are the two macronutrients...
09/08/2021

Today were going to learn how macronutrients are used during workouts. Carbohydrates and fats are the two macronutrients that our body burns while exercising. Carbohydrates and fats are both used as energy while exercising, the chart below sums up how each macronutrient is used as energy as well as some examples of exercises that burn fat and carbs.

Today were going to learn how macronutrients are used during workouts. Carbohydrates and fats are the two macronutrients that our body burns while exercising. Carbohydrates and fats are both used as energy while exercising, the chart below sums up how each macronutrient is used as energy as well as some examples of exercises that burn fat and carbs.

In yesterday’s multiple-choice question, if you chose a) water OR c) micronutrients, they are undoubtedly key to proper ...
09/07/2021

In yesterday’s multiple-choice question, if you chose a) water OR c) micronutrients, they are undoubtedly key to proper body functioning but do not offer any calories. If you chose b) macronutrients, you are correct! Macronutrients provide calories or, in other words, energy to fuel your activity/exercise! Macronutrients include carbohydrates, protein, and fat. Specifically, a gram of carbohydrate or protein has four calories, while a gram of fat has nine calories.

Stay tuned to learn more; macronutrients are in the spotlight this week!

In yesterday’s multiple-choice question, if you chose a) water OR c) micronutrients, they are undoubtedly key to proper body functioning but do not offer any calories. If you chose b) macronutrients, you are correct! Macronutrients provide calories or, in other words, energy to fuel your activity/exercise! Macronutrients include carbohydrates, protein, and fat. Specifically, a gram of carbohydrate or protein has four calories, while a gram of fat has nine calories.

Stay tuned to learn more; macronutrients are in the spotlight this week!

To begin this month’s theme, “Nutrition & Exercise 101”, test your knowledge with this multiple choice question. Hint: M...
09/06/2021

To begin this month’s theme, “Nutrition & Exercise 101”, test your knowledge with this multiple choice question. Hint: Macronutrients include carbohydrates, protein, and fat, whereas micronutrients include vitamins and minerals.

To begin this month’s theme, “Nutrition & Exercise 101”, test your knowledge with this multiple choice question. Hint: Macronutrients include carbohydrates, protein, and fat, whereas micronutrients include vitamins and minerals.

What is exercise and what are the health benefits that go along with staying active?Exercise is any type of activity whi...
09/02/2021

What is exercise and what are the health benefits that go along with staying active?

Exercise is any type of activity which requires physical effort. There is a vast number of different exercises, from walking to playing different sports, the possibilities are almost endless.

People take part in exercising because of the numerous health benefits that result from exercising regularly. Firstly, exercise has been shown to sustain or improve our health and fitness levels. Exercising regularly decreases the risk of developing cardiovascular disease because it helps our cardiovascular system work efficiently. It can also help with weight management, decrease blood pressure and it keeps us healthy and strong.
Furthermore, exercise not only keeps us in great physical condition, but it also benefits our mental health. Exercise has been shown to reduce stress, anxiety and depression, improve our quality of sleep, memory and the functioning of our brain. Getting at least 30 minutes of exercise everyday will boost your mood and energy levels for the rest of the day so that you can push through that mid-afternoon fatigue!

The important thing to note here is that these benefits can be experienced by anyone and everyone no matter your abilities, age, size or shape. The bottom line is that regular activity helps us live a long, healthy and happy life!

What is exercise and what are the health benefits that go along with staying active?

Exercise is any type of activity which requires physical effort. There is a vast number of different exercises, from walking to playing different sports, the possibilities are almost endless.

People take part in exercising because of the numerous health benefits that result from exercising regularly. Firstly, exercise has been shown to sustain or improve our health and fitness levels. Exercising regularly decreases the risk of developing cardiovascular disease because it helps our cardiovascular system work efficiently. It can also help with weight management, decrease blood pressure and it keeps us healthy and strong.
Furthermore, exercise not only keeps us in great physical condition, but it also benefits our mental health. Exercise has been shown to reduce stress, anxiety and depression, improve our quality of sleep, memory and the functioning of our brain. Getting at least 30 minutes of exercise everyday will boost your mood and energy levels for the rest of the day so that you can push through that mid-afternoon fatigue!

The important thing to note here is that these benefits can be experienced by anyone and everyone no matter your abilities, age, size or shape. The bottom line is that regular activity helps us live a long, healthy and happy life!

It is the first day of September and today we are welcoming our theme for this month, Nutrition and Exercise 101! Exerci...
09/01/2021

It is the first day of September and today we are welcoming our theme for this month, Nutrition and Exercise 101! Exercise and nutrition go hand in hand when it comes to creating habits that align with a healthy lifestyle. It is important to educate ourselves about this topic to ensure that we are getting the nutrients we need to have the energy necessary to thrive in our everyday lives.

Whether you bike, go for walks or go to the gym…what you eat plays a key role. Food gives us energy for activity & promotes good health. This month you will gain a better understanding of nutrition and exercise. We will be covering topics such as, food as energy (macronutrients), micronutrients, nutrition before, during and after exercise and hydration. Stay tuned this month to learn more about nutrition and exercise.

It is the first day of September and today we are welcoming our theme for this month, Nutrition and Exercise 101! Exercise and nutrition go hand in hand when it comes to creating habits that align with a healthy lifestyle. It is important to educate ourselves about this topic to ensure that we are getting the nutrients we need to have the energy necessary to thrive in our everyday lives.

Whether you bike, go for walks or go to the gym…what you eat plays a key role. Food gives us energy for activity & promotes good health. This month you will gain a better understanding of nutrition and exercise. We will be covering topics such as, food as energy (macronutrients), micronutrients, nutrition before, during and after exercise and hydration. Stay tuned this month to learn more about nutrition and exercise.

What are sweet, juicy, versatile, and nutritious… Strawberries! This fruit gives you the following health benefits:1. Im...
08/31/2021

What are sweet, juicy, versatile, and nutritious… Strawberries! This fruit gives you the following health benefits:

1. Immunity booster. One serving of strawberries is packed with about half of your daily requirement for vitamin C!

2. Healthier skin. The high vitamin C content in strawberries helps support the production of collagen in the body. Collagen improves the elasticity of the skin and promotes healthier, wrinkle-free skin.

3. Heart health. Strawberries can lower bad cholesterol in the blood, helping improve blood flow through the heart & body.

4. Prenatal health. Strawberries are a good source of folate, which is critical during pregnancy for fetus growth and development.

What are sweet, juicy, versatile, and nutritious… Strawberries! This fruit gives you the following health benefits:

1. Immunity booster. One serving of strawberries is packed with about half of your daily requirement for vitamin C!

2. Healthier skin. The high vitamin C content in strawberries helps support the production of collagen in the body. Collagen improves the elasticity of the skin and promotes healthier, wrinkle-free skin.

3. Heart health. Strawberries can lower bad cholesterol in the blood, helping improve blood flow through the heart & body.

4. Prenatal health. Strawberries are a good source of folate, which is critical during pregnancy for fetus growth and development.

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Your Compass to Wellness

A team of us part of Compass Group Canada have created this page to share evidence-based food, nutrition and wellness information to further our purpose of creating a difference in peoples lives. We are focusing on sharing heart healthy content and recipes as research suggests that over 2.4 million Canadians suffer with a some form of heart disease.

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