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

Healthy Choices every Woman should make

1. Strength train twice/week - it increases lean muscle mass, boosts metabolism, torches calories, eases back pain, helps you sleep, and more
2. Drink more water - lots of it!!!!
3. Vary up your activity - run one day, walk the dog the next, strength train, Pilates, dance etc
4. Incorporate a rest day in your week - down time is restorative
5. Learn proper form & don't cheat - learn how to do a proper lunge, squat etc
6. Wear proper work out clothes and shoes
7. Refuel your body properly after a work out - complex carbs and protein
8. Try a new fitness class or make a new work out buddy
9. Stretch, Stretch, Stretch - before and after
10. Make working out a part of your life, a habit - move more (10,000 steps/day)
11. Be Mindful of what your body is telling you - listen... I am Full, that feels good, I am tired....
12. Love your body - it is yours!!!!
13. Tell yourself three positive things each day about yourself in front of the mirror
14. Be grateful, forgive others, love others
15. Choose your friends wisely
16. Learn to shop and cook healthy
17. Watch Less TV
18. Go outside regularly - hot or cold
19. Get 7-8 hours of sleep nightly
20. Forgive your self if you have a health slip up

Check out this link for more ideas and insight womenshealthmag fitness-habits

Top Carbs for weight loss

Sweet Potatoes (full of fiber and water)

Quinoa or Brown Rice (eat Al Dente - little chewy  - for more fiber and blood sugar control)

Spaghetti Squash  (very filling 42 calories /cup vs 221 for most pastas) 

Watermelon  (92 % water and low calories)  

YUM!!!!

Thanks Women's Health for the update!
Best Carbs