How nourish is Bringing Wellness to Rural Youth (Plus Tips You Can Use Too!)
- Amy Sturgeon
- 4 days ago
- 2 min read
Happy New Year to our wonderful readers and supporters of Gateway CERH!
With this change, we often hear about resolutions for a “new year, new me” mindset. It often
brings a fresh set of intentions, creating more balance, more self-care, and more moments to
pause and reset. Which is the exact energy Gateway CERH has been bringing over the few
months with our nourish program.
nourish is a wellness program designed to support high school students’ mental, emotional, and physical well-being through mindful movement, short guided meditation, and fresh nutrition. Each session creates a calm, welcoming space where students can slow down, stretch their bodies, quiet their minds, and fuel themselves with build-your-own smoothie bowls and fresh juices.
Students learn simple stress-management tools they can actually use (such as deep breathing techniques), connect with peers in a low-pressure way, and explore how food can support both mood and energy. Sustainability is woven in too by reducing food waste, composting, and making mindful choices that care for people and the planet. Truly a One Health approach to positively impact all aspects of life.
Below we’ve given some tools to help with your 2026 resolutions:
1. Start small (and stay consistent)
Big, extreme changes can feel motivating at first but they’re often hard to maintain. If a goal
feels overwhelming, scale it back. Sustainable progress comes from goals that fit into real life, even months down the road.
2. Write it out
Journaling doesn’t have to be time-consuming or intimidating. As many students discovered,
answering just a few positive questions can shift your mindset for the rest of the day.
Test these out:
List 3 things that made you feel happy or grateful today (e.g., a walk in the sunshine)
List 3 ways you could brighten someone else’s day (e.g., helping a neighbour shovel their driveway)
List 3 ways you can create moments of calm for yourself this week (e.g., reading, stretching, or getting outside)
3. Slow movement is better than no movement
Movement doesn’t need to be intense to be beneficial. Walking, stretching, slow yoga, or even taking the stairs supports both physical and mental well-being. Something is always better than nothing.
4. Aim for balance, not restriction
You don’t need to overhaul your diet overnight. Instead, focus on small, mindful choices
throughout the day. Pause and check in, are you hungry or just bored? Hydration is key (yes,
drink the water). When possible, swap ultra-processed snacks for options like fruit, cheese and crackers, or something nourishing that makes you feel good.
5. Be Kind to yourself and others
Some days are stressful and that’s okay. Rest, gentle movement, nourishing food, and self-compassion are productive choices. Celebrate the small wins and remember: progress isn’t
about perfection, it’s about showing up a little better each day.
Here’s to starting the year with intention, nourishment, and a little more kindness toward
ourselves and each other! Wishing you all the best in 2026, wherever your goals take you!
For more information, click here to visit the nourish page on our website, or download the nourish Wellness Supports PDF included below for a quick and easy reference.
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