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The "HEALTHY CHANGES" Lifestyle Program

longo's and humber centre for healthy living

female holding yoga equipment

The Healthy Changes Lifestyle Program is an innovative, collaborative approach to developing healthy lifestyles that incorporates the expertise of faculty and students in the School of Hospitality, Recreation and Tourism (HRT). This comprehensive, eight-week program combines nutrition, culinary and exercise skills to help people establish and sustain healthy lifestyles. It includes weekly workshops in behaviour change, nutrition, and cooking, as well as a fun group exercise class after each workshop. Workshops and group exercise classes are taught by members of our exceptional HRT faculty with student volunteers assisting.  

Participation: This program is open to Humber students, faculty and staff, as well as industry partners. Participation requires a commitment of 120-150 minutes/ week and access to the Humber North campus for services.

If you’re a Longo’s employee please email to register

Healthy Changes registration will be opening soon. If you would like to be notified of the next session, be sure to sign up for the e-Blast.

Volunteer With Us

The Healthy Changes Program is an 8-week program, running Wednesday evenings, which works with participants on behaviour modification, nutrition and healthy cooking. This program is geared towards participants of all fitness levels that want to increase their knowledge in the areas of nutrition and stay motivated to make lifelong changes to their health and well-being. Each week will include a fun fitness class that is modifiable for all levels.

By volunteering in this program you will get to learn from your professors as they deliver top notch workshops in a real world setting. By completing the 8-week volunteer program you will receive co-curricular credit for your time.-Sign up soon as spots are limited and you do not want to miss this opportunity! Email Lori Short-Zamudio if you have any questions at

Healthy Changes Courses

Physiology of weight loss: why is it so difficult to lose weight?

Learn about set point theory, your metabolism and start setting goals for the rest of the program and beyond.

Introduction to healthy cooking, pantry staples and food journaling

What is a healthy meal? How can you keep the pantry stocked to prepare quick and healthy meals?  Learn about how to keep a food journal and why it might help you reach your goals.

Healthy eating behaviours and developing new healthy habits

Review your eating behaviours and discuss strategies to make new behaviours stick.

Healthy Cooking and Healthy eating for you! Plates and Portions.

What is a portion of vegetables? How many should you be eating in a day? Find out the answer to this and many more questions as our Chef and Registered Dietitian review healthy cooking and what a serving actually is.

Goal setting: incorporating exercise for health, setting realistic goals

What is a SMART goal? How can you use them to help you on your wellness journey? Work with our exercise and psychology experts to set goals that will keep you moving forward even after you complete this program.

All things Macro: Learn about carbohydrates, Fats and Proteins

You may have heard about carbs but do you know what they do in your body? It might not be what you think. In this workshop you will learn about the “Macros” carbohydrates, fats and proteins and how to have a balance of them in your diet.

Using social support to build confidence and avoid barriers

Does having a gym buddy make it easier for you to get to your group exercise class? Does having someone to eat with a work give you the encouragement you need to bring a lunch? This workshop discusses the importance of social supports and how you can use them to succeed in meeting your goals.

Superfoods and staying on track for the long haul

Should you be eating kale every day? Do you need at add beets to your dinners? Let the RD breakdown superfoods - what you need to know and how to include them. Also discuss how to keep your food goals on track for the long term.