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Employee and Family Assistance Program (EFAP) How can it help me? You may be perfectly capable of dealing with all that life throws your way,

but every now and then, wouldn’t it be nice to get a helping hand? As a

School District 68 employee, you do not always have to go it alone. You and

your eligible dependents are entitled to private and confidential, short-

term, professional support for all types of work, health, and life issues such

as:

Emotional and mental health

Relationships and family

Work-life balance and stress

Addictions

Physical health and nutrition

Your career

Child and elder care

Legal and financial matters

Your Employee and Family Assistance Program (EFAP) is available free of charge, 24 hours a day, seven

days a week. To get started, call: 1-800-387-4765 and a Shepell representative will connect you with

the help you need.

Bounce Back The Canadian Mental Health Association encourages us to check in on our

mental health by taking the Bounce Back Today Quiz. The CMHA offers

Bounce Back which is a free, skill-building program for adults experiencing

low mood or stress, with or without anxiety. Take the Bounce Back Today

Quiz and make your mental health a priority!

Wellness for All Autumn 2017

· Employee and Family Assistance Program · Mental Health · Nutrition · Recipes · Staying Active ·

· Monthly Mindful Musing ·

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Mind Body Connection

Does it matter? Much study is being done on the effects of our emotional health on our physical well-being and many

conclude that there is a definite link. To learn more about the mind body connection and what you can

do to achieve good emotional health, read on.

Mayo Clinic: Healthy Lifestyle Information

Greatergood.berkeley.edu: Are Positive Emotions Good for Your Heart?

Familydoctor.org: Mind/Body Connection: How Your Emotions Affect Your Health

Chopra.com: 7 Tips for Mind-Body Balance

Mental Health Support app My Migo School District 68’s Employee and Family Assistance Program has a new option for employees and their eligible dependents seeking support through counselling. My Migo is a program where all activity

takes place through an app! It is engaging, easy to access, and 100% confidential. My Migo gives you access to counselling for stress, relationship, and work related concerns.

Through the My Migo app, together with the team of EFAP

experts, you will develop a personalized plan and engage in

ongoing support with regular check-ins to keep you on track to

achieving your goal. You will build new skills to incorporate into

your life as you work towards your objectives.

Visit MyMigo for more information.

To inquire about whether MyMigo will work for you, contact 1-844-880-9137.

Mood Disorders Association of British Columbia If you are concerned about a good friend or loved one who is going through

a rough time and you’d like to help them out but you’re not sure how to go

about it, the following organizations have some advice for you:

Mindcheck: Supporting your friend through tough times

Mood Disorders Association of British Columbia:

What Helps, What Hurts” 4-Step Guide to helping a friend with low-mood or depression

Heretohelp: Helping A Friend You’re Worried About

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Nutrition Mix it up According to nutrition experts the best way to get the most out of your diet is to eat foods from a

variety of sources. Fruits, vegetables, grains, lean proteins and dairy each play an important role in a

healthy diet, but no one food can give you all the nourishment your body requires.

Health Canada tells us that the type of food we eat is as important as the amount and they offer us the

following tips:

Eat at least one dark green and one orange vegetable each day

Have vegetables and fruit more often than juice

Make at least half of your grain products whole grain each day

Drink skim, 1% or 2% milk each day

Have meat alternatives such as beans, lentils and tofu often

Eat at least two Food Guide Servings of fish each week

Include a small amount of unsaturated fat each day

Satisfy your thirst with water

Health Canada’s Food Guide: Eating Well with Canada’s Food Guide

Dietitians of Canada: Healthy Eating: Variety and Balance

Nourishmovethrive.ca: Eat a Variety of Healthy Foods: Not Just Something

Dietitians Say

Mayo Clinic: Healthy Eating Information

Recipes If you like casseroles and one pot meals, look no further than the list below.

Mayoclinic.org Healthy Recipes: Southwestern vegan bowl

Delish.com: Healthy Chicken Casserole

Dietitians of Canada: Three Sisters’ Soup

Canadian Heart and Stroke Foundation: Eat your greens

frittata

Diabetes Canada: Chicken Tagine with Fennel and Chickpeas

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Staying Active Biking is fun. You can do it on your own, as a family or with friends and, you can master your skill level

over time. If it has been a while since you’ve hopped on your bike and you could use a little guidance,

check out these links:

Nerd Fitness, A Beginner’s Guide

to Biking by Jim Hodgson

Zen Habits, Beginner’s Guide to

Cycling

Cyclingmagazine.ca: 8 tips and

tricks for new cyclists

Bikeradar.com: Cycling tips: 25

essential pieces of riding advice

for beginners

Local Cycling Nanaimo is host to a diverse cycling community. Whether it is Road, Mountain or BMX biking you’re

into, Nanaimo has it all! Check out the links below for some great information to get you biking in and

around Nanaimo.

Mountain Biking Skills Course: Beyond Biking on Facebook

Mountain Bike Club Nanaimo- Bill McMillan, (250) 758-9904

Greater Nanaimo Cycling Coalition: bikesense.org

Velo/Mid Island Association (MIVA): bikeracing.ca

BMX Club Nanaimo: bmxcanada.org,

Nanaimo BMX: https://www.facebook.com/NanaimoBMX/

City of Nanaimo: Cycling

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Apps for the Adventurer Technology has opened up the world to the outdoor adventurer! With the right app, we can access

databases of trails that are both local and anywhere around the world! We can learn the degree of

difficulty, the elevation level and terrain and, we can get helpful advice from seasoned hiking / biking

veterans before we ever set foot or wheel on a trail.

See below for a sampling of apps available to you.

Trailforks

Alltrails

MapMyHike

The Great Trail

Yonder

Monthly Mindful Musing “No act of kindness, no matter how small, is ever wasted.”

Aesop

For more health and wellness information, check out the Employee Health and Wellness section at the Nanaimo Ladysmith Public Schools website