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The Spectrum office will be closed Monday, September 6 for the Labour Day holiday

From a young age, we learn that snacking is a great way to keep hunger at bay before our next meal. As we get older, many of us reach for treats that are high in sugar, sodium, or fat. While these little nibbles here and there throughout the day can be satisfying in the moment, they often provide no real nourishment for our bodies. Instead of attempting to cut out snacking all together (which seems unrealistic and challenging), here are some tips to help you snack more mindfully.

Just you and your snack

It’s common to start munching while you’re watching tv, reading, or scrolling through social media. Rather than being distracted, give your snack your full attention. You’ll likely realize you’re feeling full quicker than if you were multitasking and eat less as a result.

Snack better

An important distinction to make is whether you need a snack or a treat. Try choosing foods that are more filling, satisfying, and nutritious to help fuel your body and help you stay full longer. Greek yogurt, fruit, hardboiled eggs, and veggies with hummus are just some snack examples that will give you more sustainable energy throughout the day.

Look for signs

Each time you have the urge to snack, see if your body is hungry or if you’re responding to a signal from your brain or environment (like stress, boredom, emotions, watching a cooking show, etc.). Try to distract yourself and your mind with another activity – reading, taking a break to switch up what you’re working on, going for a walk, or even doing a quick yoga workout. Listen to your body and see what it needs.



2021 Christmas Card Contest Poster:  ChristmasCardContestSubmit


RISE Community Groups and Workshops

For info or to register:

  • Email
  • Call Collingwood Neighbourhood House at 604-435-0323
  • Or ask a RISE Staff member

Spots are limited.  Registration required.

Please click these links below for further details:

Rise Groups

RISE Spring 2021 Workshops Info


ᐈ Earthquakes stock cliparts, Royalty Free seismic images | download on Depositphotos®

It is a great time to review the contents of emergency medical and earthquake kits in your home. 

Are your water and food rations currently dated? Other items like glow sticks and batteries have expiry dates. It’s a good time to make sure everything is up to date.

Did you use some of the medical supplies during the year?  Now is a great time to order replacement items.  Please note that WCB First Aid Kits are required in all of the homes that are staffed.

Have there been changes in the number of people residing in your home?  Do you need more or less supplies?

Have any of the people you live with changed their diets over the past year? Do you need to change the dietary foods in their earthquake kits?

If you need help with restocking your emergency medical and earthquake supplies please feel free to contact Judy Smith at for assistance.

It is a good time to review all safety procedures in the home; making sure that exit routes are clear of debris, including accessing risk factors (for example, moving items on shelves that could fall and moving heavy items to bottom shelves instead of top shelves). Are all staff are familiar with where emergency care items are stored?  Please review the following information from our policy manual with the staff and individuals you support. Include staff to join on skype or zoom if you cannot meet in person so everyone is familiar with this process.


When you have completed your Earthquake Drill please record this information on Sharevision.


First Aid Work Stock Illustrations – 2,297 First Aid Work Stock Illustrations, Vectors & Clipart - Dreamstime

How to Register for First Aid:

We recommend obtaining and/or renewing your First Aid through St. John’s Ambulance with the Emergency First Aid Community Care course. If there is another course offered by a different provider, please contact Human Resources prior to enrolling to determine if it is equivalent and meets the basic requirements.

To obtain/renew through St John’s Ambulance, please call (604) 321-7242

If an employee does not have a valid first aid certificate upon hire, the fee to obtain or renew certification is the responsibility of the employee. Future renewal fees for active employees are covered by Spectrum.

  • If you are renewing your first aid, ask St. John Ambulance to invoice Spectrum Society
  • Let them know Spectrum Society will be paying for your course fee.

*St. John Ambulance may request authorization from Spectrum. Email with the date/location you want to complete the course and we will call them to confirm your registration.

First Aid is a requirement for employment as indicated in ‘Policy 4: Requirements for Employment. Below is a link to Spectrum’s First Aid policy:

For employees renewing their first aid, please ensure St. John’s Ambulance (SJA) includes the CPR pocket mask with your first aid registration. If the CPR pocket mask is not included with your registration fee, SJA requires attendees pay for this on the day of course completion; you can save your receipt and submit it to Human Resources for reimbursement.  

Please email your certificate of course completion to to have your file updated.

Please let Judy know if you have any questions or issues registering, by emailing