Relax & Rejuvenate

Come relax and stretch out in this FREE 45 minute class starting Tuesday 11:30 am
January 20 - Mar 24.  In the Children's Worship Centre upstairs at WECA.

Dress comfortably in stretchy pants and bring a matt or towel.
 My gift to you in 2105 - make R&R your gift to your self.

There will be a FREE R&R stretch class following Bootcamp on Fridays at 10:15 in the WECA gym

Happy Healthy 2015

Things to Give up

1. People Pleasing
2. Doubting your self
3. Negative thinking
4. Fear of Failure
5. Criticizing Yourself
6. Saying Yes when you want to say NO
7. Procrastination

"Those who do not make time for exercise, will eventually have to make time for illness."

The Earl of Derby (1863)

Here is a potluck of ideas for a healthy active Christmas

1. Remember the reason for the season - Jesus Christ
2. Try a stretch relaxation class
3. Schedule time to read, reflect and walk in the fresh air
4. Volunteer to be a blessing to some one else
5. Do 2-3 stretching exercises  every morning and before you go to bed
6. For every $100 dollars you spend on gifts, schedule 10 minutes of working out
7. Make a holiday work out play list
8. Give gifts that support activity
9. Give gifts with a nifty hand made coupon of activity - shovelling, dog walking, skating, tobogganing
10. Break out on the Just Dance Wii
11. Explore the great out doors - skating, walking trails, sledding
12. Be mindful of holiday eating

• Be honest with yourself about what you are eating
• drink 1 glass of water for every non water beverage
• limit treats to a specific number
• balance your plate with protein, veggies, starch
• no 2nd helpings

Thanks Provincial Fitness Unit for these great tips!!!

NO BAKE ENERGY BITE

NO BAKE ENERGY BITES

These delicious little no bake energy bites are the perfect healthy snack!

PREP: 10 MINS TOTAL: 10 MINS

INGREDIENTS:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips or cacao nibs (optional)
• 1/3 cup honey or agave nectar
• 1 tablespoon chia seeds (optional)
• 1 teaspoon vanilla extract

DIRECTIONS:

1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
3. Makes about 20-25 balls.

Recipe from GIMMIE SOME OVEN

Make a healthy life style change

A life style change redefines who you are.   Take an unhealthy habit and replace it with a better one.   Here are the top three unhealthy habits.   See which one you can change...


The Habit of Inactivity - are you being physically active consistently for a minimum of 30 minutes 3-4 times per week?

The Habit of Over eating - consuming calories in excess of your daily needs consistently

The Habit of Empty Calories - consuming high sugar and fat content foods consistently and fruits and vegetables on occasion

If you see your self in one of theses habits make a change one habit at a time.

You can change!!! If you think you can't - you are right
If you think you can ...YOU CAN!!!

Thanks Jari Love
check out her article for all the details
 /lifestyle-change-the-problem-with-your-diet/

8 foods that help with inflammation and give help with weight loss

1. Salmon - high in Omega 3 fatty acids
2. Flax seeds - also high in omega 3's and finer
3. Blueberries - high in bioflavonoids and antioxidants
4. Tumeric - it suppresses NF-kappa B - an immune regulating protein that triggers inflammation
5. Tart Cherries - highest anti-inflammatory properties of any food - try the juice from the health food store mixed with a little sparkling water
6. Edamane Beans - rich in iso-flavonoids and omega-3 fatty acid
7. Green Tea - high in flavonoids
8. Whole Grains - think oatmeal, brown rice, and barley they help to lower C - reactive protein

Thanks again to Women's health article - 8 anti inflammatory foods

Top 10 things nutritionists agree on - me too!!!

1. Start your day with breakfast
2. Limit Fast Food
3. Eat Real Food
4. Really learn to listen to your hunger
5. Eat more Veggies
6. Hydrate with water
7. Don't skip meals
8. It's okay to snack - healthy
9. Avoid Soda Pop
10. It's okay not the eat perfectly - treat yourself on occasion

Women's Health Magazine

healthy-eating-rules