Fitness Journal for Girls

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The Fitness Journal for Girls launched Monday, May 16, 2016 in support of girls in Winnipeg being active in sport, fitness and health. Over twenty local businesses and sport organizations have come together in the Fitness Journal for Girls to help girls in Winnipeg curb the national trend of dropping out of sports. The Fitness Journal for Girls is a year-round guide to everything fun and fitness in Winnipeg.  The Journal is geared to girls ages 5 – 15 to try new sports and activities throughout Winnipeg, have weekly summer challenges to get active and win prizes, and Journal about their healthy lifestyle, increased self-esteem and positive outlook on health.

As founders of the Fitness Journal for Girls, we (Allison Gervais and Andrea Katz) created the Fitness Journal for Girls after learning that girls are up to six times more likely to drop out of sport in Canada than are boys (according to the Women’s Sport Center). Reasons for this include lack of positive female role models in sport, cost, transportation and safety issues, lack of access, social stigma of being a female athlete (‘tomboy’ or ‘butch’) and a decreased quality experience.

Mark Arndt from Tennis Manitoba and proud supporter of this initiative says, “Tennis Canada is in the process of rolling out a nation-wide campaign that focuses on increased participation among kids – especially girls. A participation gap exists among girls aged 8 – 16. Tennis Manitoba is confident this [Fitness Journal for Girls] initiative will help reach goals and, more importantly, increase and maintain activity levels for girls.”

There are over twenty local businesses and sport organizations within the Journal providing summer challenges and discounts on their programming to girls who purchase a book. Activities within the Journal for the girls include kickboxing, tennis, triathlon, swimming, wakeboarding, snowtubing, crossfit, ringette and many more.

The cost of the Journal is $20 and can be purchased on-line at fitcommunications.ca/fitnessjournalforgirls or at Aevi Boutique – 1580 Taylor Avenue. The purchase price includes all taxes and shipping. It is a great gift to give a young girl in your life – whether for a birthday, a grad or just ‘because’. What other gift provides the gift of fitness, health and self-esteem? Get yours today!

Veggies 411

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Thank goodness for chefs!  They have made me fall in love with vegetables! No matter what restaurant you visit nowadays, you can find some truly decadent vegetables! Curried cauliflower, grilled brussel sprouts, roasted peppers, spinach salads, glazed carrots, barbequed asparagus or garlic anything! I LOVE my veggies!

We all know vegetables are good for you. But why? What do they actually do for your health? Well I am in no way a dietician or nutritionist but I certainly have done my research! After doing some digging, I have come up with a fairly comprehensive list of veggies, some of their “groupings” and their health benefits. I included some of the benefits of each vitamin or mineral as I go because I also am curious as to what each “does” for our health.

Within the list below, I am sure you will find a few that you can work into your daily diet – whether it is in a soup or a salad at lunch or as a yummy side at dinner. Make it happen. Not only will your health thank you but so will your taste buds!

Allium foods are the super flavors! They have natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. They include leeks, onions, shallots, scallions and garlic.

Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex – especially B6 and folic acid. Asparagus reduces inflammation and even fights depression.

Beans and peas are much higher in protein than other vegetables. This is why they are a great “meat” alternative for all those veg-heads out there! They also contain fiber, folate, calcium, iron, magnesium and potassium.  They include peas, lentils, and beans – soybeans, lima, kidney and garbanzo.

Bell peppers are great sources of potassium, manganese (collagen production, blood sugar control, and bone production supporter), fiber and vitamins A, B, C and K. They also happen to have twice the vitamin C content of oranges and are packed with antioxidants.

Carrots are known to improve eyesight due to their high levels of carotenoids and vitamin A. But did you know that they also help protect against cancer? They’re also a good source of vitamins B, C and K, fiber, potassium, magnesium and folate.

Cruciferous vegetables are anti-aging and cancer fighting superheroes! They are packed with antioxidants and selenium, immune boosting phytonutrients, vitamins C and K, potassium, calcium, iron and folic acid Included in this group are broccoli, cauliflower, brussel sprouts, and cabbage.

Dark green leafy vegetables are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K. Included in this group are kale, spinach, swiss chard, collard greens, parsley and red/green lettuce.

  • Kale, (one cup of raw kale provides 460 percent of your daily vitamin K (prevents osteoporosis and aids in blood regulation and even reduces menstrual pain), 74 percent of your vitamin A and 107 percent of your vitamin C!
  • Spinach also offers an abundance of vitamin A (cancer fighter, eye support, skin protector and immunity builder) and folate too.

Eggplants are one of the best sources of antioxidants. Their high amount of soluble fiber contributes to healthy blood sugar and cholesterol levels.

Squash are rich in carotenoids (cancer and heart disease prevention), vitamins A and C, potassium, magnesium and fiber.

Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C (helps heal wounds, cancer prevention, prevent cataracts, reduce blood pressure, regulate blood sugar and even treat Parkinson’s disease!), potassium, iron and fiber.

So there you have it! You receive a slew of health benefits by eating these colourful delights! Ensure your plates are as colourful as possible to ensure you are getting enough of your veggies. Your Mom would be so proud!

If you enjoyed this blog or found it informative, you may want to check out some of our other nutrition blogs or sign up for our newsletter!

 

10 Things I’ve Learned Since Losing My Mom

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I lost my Mom to cancer in December 2013. It was a fast transition from illness to death. No matter how old you are, losing your Mom is a terrible thing. In looking at the positive side of things, I have put together a list of the things I’ve learned since losing my Mom.

1) No one is safe from cancer- my mom wasn’t a saint but she was pretty effing close. She was always giving of herself – she made everyone feel welcome and important. You just need to know that sometimes bad things happen to good people.

2) You must fight for the health care you want. You have to be your own advocate for your own care. Expect more of your health care team – ask lots of questions and don’t be satisfied with what they tell you if you need or want to know more.

3) “Everything happens for a reason” – I disagree. This is something people say in crappy or sad situations to perhaps make themselves feel better or see the light. But sometimes things don’t happen for a reason. Sometimes shit just happens.

4) Family is number ONE. My parents always stressed this. Sometimes friends come and go, but family is family. You can, and should, always be able to count on them. My Mom taught us to nurture these relationships and stress this point with my own kids.

5) People show their love in different ways. Some people are great with flowery words to express their love. Others show their love by doing and giving. My mom was a “gifter”- she loved to give gifts. She took time and pride in giving the best gifts. It was her way of showing how much she was thinking of you. This may be part of the reason she celebrated every single holiday, event or milestone. It was more opportunities to show her love. So remember that not everyone shows love in the same way, but if you are lucky enough to feel someone’s love, cherish it greatly.

6) Celebrate the little things. My Mom was the best at this. If we passed a swimming level – celebrate! If it was the day of the dead in Mexico…we should have a party for it! I love that!

7) Do things for your kids – with your time. It means more than anything money can buy. Volunteer at their school, go for a bike ride together, do crafts together, bake cookies, throw the football around. No one will ever remember how awesome it was that dad bought you an iPad or mom watched T.V. with you. But they will remember the way that you made them feel special, cherished and loved.

8) Have no regrets – don’t wait to take that trip, start that business or tell that special someone you love them – tomorrow may look very different than today. Our mom was our biggest supporter. No matter how crazy the idea would be, I can still hear her say ‘that’s a great idea! How can I help?’ She always believed in us and the notion of ‘going for it’.

9) Take care of yourself. Start today. You can do things starting now, no matter your age, your health or your lifestyle, to be a healthier and happier version of yourself.

10) Grieving is a process and is different for everyone. Respect others’ right to grieve their way and in their own time.

As sad as I am that I have lost my Mom – my son will never meet her, I will never see her warm smile or watch her laugh until she cries or go spring plant shopping with her or eat her amazing love-filled prime rib – I am so eternally grateful for the 38 years I was blessed to have her as my Mom. For not only did I have the lessons she taught me while she was here, but also those that I have learned from her passing.

Living With and Preventing Diabetes

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I used to think that people got diabetes from eating too much sugar – or so my grandmother used to tell me. I’m sure she did this so that I would stop eating candy! This is obviously not the reason why people get diabetes. (sorry Grandma!)  I became educated on diabetes when my Mom was diagnosed 3 years ago. Not only was this a stress by the shear medical implications of the disease, but also because it became a huge lifestyle change for my Mom.

Type 2 Diabetes is a disease in which your pancreas does not produce enough insulin, or your body does not properly use the insulin it makes. As a result, glucose (sugar) builds up in your blood instead of being used for energy.

Type 2 Diabetes comprises 90% of people with diabetes around the world, and is largely the result of excess body weight and physical inactivity. Until recently, this type of diabetes was seen only in adults but it is now also occurring in children. In Canada, more than 3 million Canadians are living with diabetes and this number is expected to reach 3.7 million by 2020.

In my research, I found out that Manitoba is in a state of a diabetes epidemic. Manitoba has the second highest per capita rate of childhood Type 2 Diabetes in North America (not Type 1 – which is not linked to certain causes including lifestyle). Manitoba also has the highest rate in Canada – by a huge margin. This was incredibly alarming to learn. The questions then are why are people getting it? Can it be prevented and if you do have it, what do you do?

Apart from risk factors, you CAN do things to prevent Type 2 diabetes including maintaining a healthy weight, regular physical exercise and eating healthy.

If you are diagnosed with Type 2 Diabetes, you can do things to live a long and healthy life. You need to keep your blood glucose (sugar) levels in your individual target range. You can do this by:

  • Eating healthy meals and snacks
  • Participating in regular physical activity
  • Monitoring your blood glucose (sugar) using a home blood glucose meter*
  • Working toward and maintaining a healthy body weight
  • Taking diabetes medications if prescribed by your doctor
  • Managing stress effectively

The Canadian Diabetes Association (CDA) recognizes that people living with Type 2 Diabetes need help. They need resources and information in order to live their best lives. As such, they are hosting a CDA Expo on Saturday April 23, 2016 from 9 – 1 at the Wellness Institute – 1075 Leila Ave.

“The CDA Expo is for people living with diabetes and those who support them, as well as for those who are at risk for Type 2 Diabetes” says Laryssa Sawchuk, Coordinator, Public Programs and Services Canadian Diabetes Association This free event is headlined by keynote speaker Dr. Ali Zentner, MD. There will also be a presentation from Dr. Kevin Saunders, MD, who is a family physician and the Medical Director of the Wellness Institute of Seven Oaks General Hospital.

According to Sawchuk, “the event offers practical and up-to-date tips on how to live a full and healthy life with diabetes.” As the focus of the Expo is on healthy eating, there will be the opportunity to ask questions to a panel of local chefs and nutrition experts.

I love that the focus of the Expo is on healthy eating! I also love that this is free for anyone to attend. So if you or someone you know has Type 2 Diabetes or is at risk, please share this information with them. It will be sure to inform and motivate them to make healthy changes in their lives. To register for the event go to diabetes.ca/expo or call 1-800-BANTING (226-8464).

At Fit Communications, we are on a mission to make Canadians healthier by spreading the word of health every day. We truly believe in community and supporting each other to be the healthiest and best we can all be. For more blogs about health and community please click here!

Kick Flu to the Curb!

 

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Having just survived a stomach flu, then a bad cold and yet another flu, I have done some serious research on not only how to naturally treat colds and flu symptoms but also how to prevent the illness from happening in the first place. One thing that is always recommended is to get a flu shot – especially for those “at risk”. I am not here to take a stance on whether or not to get the flu vaccine. I am, however, here to tell you what you and your kids or family can do help prevent this annoying life speedbump that won’t cost a fortune. I will also note what to do if you find yourself in need of cold and flu rescue!

So first things first – in order to stay healthy, you need to give your body what it needs – a constant supply of nutrients. Some studies show that “optimizing” vitamin D is a way to help prevent illness and shortening duration if you do get sick. Getting enough sleep is also vital to preventing illness. Even a couple nights of not enough sleep can leave the body worn down and unable to resist illness. (I have a 7 month old – hence my flu-cold-flu pattern!) Regular exercise has also been shown to reduce the number of times a person gets ill per year and the duration.

So that is what to do to “prevent”. But if you are stuck in the depth of flu-hell, prevention can take a hike. So here are some ideas on what you can do if you’re in the thick of it. There are so many natural herbs, oils and remedies out there – it is actually overwhelming! So I have picked my top faves. Some may seem unconventional and some may be “old news” but they are all worth a try for a variety of ailments and symptoms!

Hot Liquids– This one is a no-brainer but still a solid recommendation – load up on the hot herbal teas and hot lemon water at first sign of illness. The heat helps boost your immune system and a variety of herbs can help with infection.

Remove White Foods– At the first sign of illness, completely remove all white foods from the diet. This includes grains, sugars, milk, cheese, dairy, sweeteners, soda, etc. These foods suppress immune function and slow the body’s healing ability. Given the reason, it may be a good idea to remove these for your regular diet!

Nettle Leaf – Some natural doctors say this is the only herb needed for illness treatment. It contains large amounts of vitamins and trace minerals and helps the body stay hydrated and remove toxins.

Garlic– It’s a natural antibiotic, anti-fungal and antibacterial. For the most potent effect (and a sure-fire way to keep visitors at bay) finely mince 1-2 cloves of garlic and float in a small glass of water.

Cinnamon – Cinnamon is an effective antiviral and antibiotic. Mix 1 tablespoon with 1 teaspoon of honey and stir to make a spicy and very effective tea that helps relieve cough and congestion and lower fever.

Ginger – In capsule form, ginger can greatly help with nausea and vomiting associated with the flu. It can also help with high fever and headache.

Yarrow – I had never heard of this one! But apparently it is unsurpassed for flu and fever, and great for kids. If a lot is used in tea at the start of getting sick, it claims to shorten the illness to less than 24 hours.

Peppermint – It can be used as a tea or rubbed on the skin to bring a high fever down. It is antimicrobial and antiviral and kids usually love the taste.

Vitamin C – Perhaps the best vitamin for cold and flu, vitamin C in large amounts can greatly speed recovery.

Onions and Garlic – You may want to sleep alone with this one! Slice onion and garlic and place all over the bottom of the feet (rub olive oil on first). Then wrap the foot in saran wrap and place a sock on overnight. Onions and garlic have been shown to pull toxins and help the body heal.

Apple Cider Vinegar Gargle and Drink– Yes Andrea (Fit Communication’s HUGE Apple Cider Vinegar supporter) I will do it! Drink a tablespoon in water (gargle first) at the first sign of illness and repeat hourly until symptoms disappear. This alkalizes the body and helps kill viruses and bacteria.

Hydrogen Peroxide– At the first sign of cold, flu, sinus infection, or ear infection, put a dropper full of hydrogen peroxide into each ear. Lie still with the hydrogen peroxide in the ear until it stops bubbling. Do this on both sides. This is especially effective for kids. Repeat every few hours until infection is gone.

Chicken Soup – It’s been used as a “cure-all” by our grandmothers and their grandmothers’ grandmothers – for good reason! Chicken soup stops certain white blood cells (neutrophils) from congregating and causing inflammation, preventing large amounts of mucus from being produced. The hot soup also thins the mucus. Adding freshly chopped garlic to your soup gives the system a powerful boost as the garlic kills germs outright. Adding red chili pepper flakes to increase the broth’s decongestant power.

Blow-dryer – As strange as this sounds, inhaling heated air may help kill a virus working its way up your nose. Set your hair dryer on warm and hold it at least 18 inches from your face. Breathe in the air through your nose for at least two or three minutes but preferably 20 minutes.

There you have it. Try these to prevent or seek relief from those nasty little bugs that wreak havoc on life. They are all natural remedies so they’re definitely worth a try!

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Wellness Mission

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Most of us in today’s modern society have come to the realization that in order to live long and have a good quality of life, we need to be focused on our personal wellness.  Wellness is being is a “state or condition of being in good physical and mental health”. It’s a holistic view of health.

At Fit Communications we are passionate about the promotion of health and wellness for all Winnipeggers, Manitobans and Canadians.  As such, we are happy to share some ideas of things you can do on your own personal journey toward wellness – all in your neighbourhood, no matter where you live.

In my research, I was pleasantly surprised by how many “wellness” focused activities, groups and events there are in every corner of our great province. Great job Manitoba! In addition, some of the items discovered are free! So you it proves that you can be living well no matter where you are or how much money you make.

1)      Exercise – not only will exercise improve your physical condition.  Exercise will also reduce stress, release endorphins to create feelings of happiness, and increase relaxation. One fun way to exercise includes swimming. The City of Winnipeg, Steinbach, Thompson and most communities throughout Manitoba have public swimming pools. You don’t have to be Michael Phelps to partake. You can leisurely lap swim, jump off diving boards or take an Aquafit class. Many pools even have “free swims” to make it an affordable event for the whole family.

2)      Yoga – Although it has been around for centuries, its popularity has risen steadily in North America since the 1980s. Today, yoga studios both big and small can be found in nearly every community. Yoga is both a physical exercise as well as a form of medication and spiritual growth.

3)      Winter outdoor activities – staying active in the winter months does amazing things for our mental and physical wellbeing. A few local Winnipeg favourites include tobogganing at “Garbage Hill” in the west-end, snowshoeing at Fort Whyte Alive, skating on the rivers at the Forks or building a snow man in your backyard. Get outside and embrace winter!

4)      Events! Educate yourself and do your homework.  In order to know what options are available in your area, you have to do your homework. If you have the internet, it’s as easy as a Google search for your interest and your area. Check out these websites that post local wellness-type events:

http://www.besthealthmag.ca/best-you/manitoba-events

http://attachmentnetwork.ca/events/

http://www.manitobainmotion.ca/news/media/?id=79

5)      Cooking. Whether taking a formal cooking class from the town’s best restaurant’s top chef or a community centre class, taking a cooking class is a great way to learn how to choose, prepare, and eat nutritionally sound and healthy foods. This will help your physical self as you attain or maintain a healthy weight, as well as prevent and treat certain diseases, such as diabetes, cardiovascular disease, cancer, and other chronic illnesses. Taking one with a friend also makes this a great outing and bonding experience to increase your social wellbeing.

6)      Take an art or pottery class – unleashing your creative side. Express your emotions in a different medium. Locally owned galleries may offer classes or check your local community centre or City of Winnipeg Leisure Guide.

7)      Gardening. By gardening you are getting back to nature. This is probably one of the greatest things to improve your overall wellness. Much research has been done and shown that the benefits to gardening are multiple and cover a wide spectrum. Gardening and participating in community food growing projects can help yourself and your community. They can “contribute to improved social interactions and community cohesion…reduce the occurrence of episodes of stress…reduce physical pain and improve attitudes to healthy eating”. This is especially helpful in northern communities where fresh produce is costly to bring in. Visit http://ahta.org/news/benefits-gardening-and-food-growing-health-and-wellbeing for the full list of benefits to your physical and mental wellbeing.

8)      Get connected with like-minded people to do a variety of activities while building your social wellbeing.  Join a few Facebook groups – or join or create a “Meetup Group” http://www.meetup.com/  The website is all about “neighbors getting together to learn something, do something, share something…”If neither of those are really your thing, look to a local studio, store or community group that hosts workshops, events etc… You can join anything from walking or cycling to photography or parent groups.

I am sure there are many more ways to get fit, inspired or centered. If you have other ways, please share them – with us and your circle. Let’s pass on the positive energy!

Committing yourself to your own wellness isn’t a selfish or self-centered act only about you. It’s about building your community and being “present” with those close to you. Strive for constant self-improvement to live your best life – for life is short and we only get one chance to make the most of it!

Wanted: Female Athlete Role Models

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Sadly, girls are six times more likely to drop out of sport than are their male counterparts. We need to change these statistics as there are so many benefits to participation in sports. According to the Women’s Sport Foundation, girls who are in sport do better in school, learn life skills such as teamwork and goal setting, build self-confidence and have lower levels of stress.

Part of what we, at Fit Communications, think needs to change in order to change these statistics are more positive female role models in sport. Our girls need women to look up to, to strive to be like in order to motivate them to work harder, go faster and be better. Not only in sport, but in life.

So what is a role model? Wikipedia defines a role model as “a person whose behavior, example, or success is or can be emulated by others, especially by younger people.”  There are so many positive effects a role model can have on a young girl including body image, self-esteem and participation. According to SIRC (Sport Research Intelligence sportive) “studies have shown that girls as young as 9 can develop a self-consciousness about their bodies that can contribute to them dropping out of sport. Exposing girls to successful, confident, strong athletic female role models with a healthy body shapes helps to create a positive image for young girls to look up to and can also drive young women to want to participate in their respective sports.”

Unfortunately, when you search Google for images of “female athletes” a slew of images of nearly naked women pop up. It looks more like photos taken out of Playboy rather than Sports Illustrated (and I don’t mean the swimsuit edition!) Within these photos are some legitimate athletes but unfortunately they have chosen to strip down to skimpy bikinis or even naked to pose with their sporting equipment. Is this the role model I want for my daughter or I would want as an athlete myself years ago? No! I want to see real girls and women training. Show me the real sweat and angst of hard work painted on their faces. Show me muscles. Show me real bodies of real athletes – not a photo-shopped spray tanned pose.

It’s not that there is a lack of female athlete role models. Quite the contrary. There are many athletes – both professional and amateur that are doing amazing things both on and off the field.

The issue isn’t that they don’t exist. The issue is that we don’t know about them. The reason for this is two-fold. First, they don’t get enough media attention. The media, generally speaking, cover female sports and athletes staggeringly less than their male counterparts. Part of the reason, arguable is that other than in Europe and the WNBA, there are no professional sports leagues for women. The sports that are the exception to this are tennis and golf. But other than Eugenie Bouchard, do you know any of these athletes by name? Even when Bouchard is covered by the media, they ask her about her outfit or if she has a celebrity crush! Do they ask the same questions to Dustin Byfuglien or Tom Brady? So then if we don’t have professional females, then why not cover more amateur female sports? When was the last time you saw women’s sports – professional or amateur – covered by TSN or CBC?

Secondly is sponsorship – or more specifically, a lack thereof. Again, there are countless number of men and men’s professional athletes and teams sponsored by businesses. What about women’s? What about amateur female athletes? Is it because businesses think that sponsoring female athletes won’t be seen as high profile or as popular as the men? (this can be linked back to the lack of coverage by the media). I would argue that a business would get a bigger “bang for their buck” by sponsoring a female athlete over a male. Young women NEED more role models – more heroes of sport and life. Parents know this. Any parent of a young girl knows how important it is for our daughters (or nieces or granddaughters) to have strong, positive, inspiring, athletic women to look up to.  I would truly respect and support a company that chose a strong female athlete as their spokesperson or person to sponsor. And I do the shopping in my household.

In addition, choosing a female athlete stands out. I hear countless radio ads of different hockey players promoting everything from car dealerships to insurance sales. Hearing from a successful local female athlete would get attention. It’s not status quo.

So if you are a business, rather than spending $230,000 on a rink board panel ad of the Jets that I’m betting no one even notices is there, why not spend that money on making a real difference in some of our female athletes. They need help with training. They train 30-40 hours per week and have part time jobs to make ends meet. At the moment they are sweating it out or giving back to their community and their sports. They go to schools to talk to kids about their experiences and provide inspiration. They will be fantastic ambassadors for your business. You will not be disappointed if you get behind them. Impress those of us that are waiting for a hero.

Top 15 Favorite Thoughts on Bringing Positive Vibes Into Our Lives

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At Fit Communications we are two women on a mission. We are an inspired strategic marketing and communications team dedicated to spreading the word of health every day. Whether it be on our personal profiles online, our Twitter feed, our Facebook Group page, our newsletter, or just our daily lives, we are truly dedicated to spreading the word of health and happiness daily. Happiness and positivity have to be a dedicated, daily effort if we want to see it manifest into our lives. And some days that is easier than others, so this week’s blog is my Top 15 Favorite Thoughts on Bringing Positive Vibes Into Our Lives.

  1. You can have, be, do and create every single thing you can imagine. If you can think it – go get it. The universe or God or energy or whatever you want to call it, LOVES you and wants to see you succeed. Remember that and then create your own opportunities.
  2. Your vibe attracts your tribe. Surround yourself with people who make you feel amazing, strong, smart, challenged and whole. When you put out the positive vibes, they come back to you tenfold. Don’t worry about when, because timing isn’t the important part. Just know that it is all on its way for you.
  3. Aspire to be a giver. Give love. Give good vibes. Give hope. Give strength. Give positivity.
  4. Believe good things will happen, and they will. Start every day by preparing your mind to receive the best that life has to offer.
  5. Be grateful. Even when it feels like you have nothing, find something. Every single day before I get out of bed I say three things I am currently grateful for. Every. Single. Day. Gratefulness and happiness are a HABIT.
  6. Be in love with your life – every single minute of it. Remember that your life is what your thoughts make it.
  7. Be so happy that when others see you, they become happy too.
  8. Once in a while, blow your own damn mind. Shock yourself at how great you are, or what you can accomplish. It will build confidence and inner strength.
  9. When you start to make terrific decisions for yourself the universe rewards you. Why? Because God/Source/the Universe LOVES YOU and wants to see you do, be, create and have so many incredible things in life. Make those decisions so you feel blessed, and POOF! You will be.
  10. The more you are thankful, the more you attract things to be thankful for.
  11. Believe in what you want so much it has no choice but to materialize. Envision it. Feel it. Work for it. Create a vision that makes you want to jump out of bed in the morning.
  12. Remember that you always get what you focus on. If you are focused on being broke, you will be broke. If you focus on being sad, you will be sad. If you focus on abundance, you will be abundant. If you focus on being happy, you will be happy.
  13. Love yourself. Like really truly LOVE yourself – all the parts and pieces, the good and the bad, the fabulous and the not-so-fabulous. Love truly can conquer all.
  14. You attract what you are, not what you want. So if you want it, reflect it. If you want to feel more love in your life, send out more love. If you want to feel more compassion in your life, be more compassionate.
  15. Choose to shine. Remember everything in life is a choice. So choose happiness. Choose positivity. Choose love.

I hope that this blog has served a purpose or need for you today. Next time you’re feeling like you need a boost, come back to this page and read again.

Do You Need A Multivitamin?

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Growing up in the household that I did, I assume everyone takes a multivitamin as a very least of supplemental support for overall good health. My assumption is obviously not reality. Aside from prohibitive reasons such as cost, there is the idea that there is “no point” to taking a multivitamin. For others, it isn’t even a consideration nor on their radar.

I am going to argue (based on my personal research and experience) that everyone over the age of two should be taking a multivitamin. That is, unless of course your diet is perfection and you are getting all of your daily nutrients through the foods that you consume – every single day.

It is recommended that the best way to get all of the nutrients that body needs is through whole foods. However, many of us don’t get all of the vitamins and minerals we need through our daily diet. A multivitamin fills in the gaps – to ensure you are getting all of the recommended vitamins (14 of them) and minerals (9 of them) to maintain good health.

Vitamins are organic and are required by our bodies for survival. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They are either water soluble which must be taken daily since they are not stored in the body or fat soluble, which are stored in the body.

The amount of minerals we need vary in dosages from trace amount to greater than 100 mg a day. Minerals are used to produce and maintain necessary hormones and bodily functions.

Aside from being simply a support for good health, some of the other benefits to taking a multivitamin include having more energy, better physical response to stress, improved memory and concentration, and a strong immune system.

Before you rush out to grab the first multivitamin you see on the shelf, wait. Not all multivitamins are the same. There are ones made specifically for men, women, teenagers and children given that each of these groups have different needs. There are even formulas specific to support heart health, those over 50 and even those with an active lifestyle.

Men’s multis are more than likely going to also contain ‘saw palmetto’ which may support a healthy prostate. Men’s supplements will also likely not contain iron as iron may accumulate in the body and cause organ damage. Also, some formulas for men will have ingredients such as ‘horny goat weed’ (yes, this is a real thing) and dehydroepiandrosterone (DHEA) which supports testosterone (hence, a good name for the goat weed!).

Women’s multis have formulas which focus more on skin, nails, and hair health. There are also Pre-Natal multis for expecting mothers. The pre-natals have the recommended amount of folic acid to help prevent neural tube birth defects.

Children’s multis are made specifically for kids that are growing every day. Kids that take vitamins seem to focus better in school and be sick less often.

There are also teenager specific multis on the market since they need different vitamins and minerals as their bodies grow into adulthood. A lot of growth spurts occur during teenage years so nutrition is crucial for proper development.

Purchasing a high absorbability multivitamin is also key. Taking a vitamin that simply runs through your body isn’t getting you any further ahead. Ask your health food store associates or pharmacist for a suggestion for a multivitamin that is absorbed well by the body. This way you will feed your cells with the vitamins and minerals that it needs much better. It might be a bit more expensive, but it will do a much better job.

After you buy the vitamin that is best for you, ensure you are getting the most of it. Vitamins should be taken every day, at the same time each day and with a meal. I find that morning is the best time as it sets you up for the day with your best nutrition so that you are ready to go out to do what you need to do for the day.

As great as multivitamins are, they are not miracle workers. That is, you cannot take a multivitamin and hope it makes up for poor eating habits. You still have to eat well overall (80/20 or 90/10 rule) to be healthy and prevent diseases.

If you are not taking a multivitamin now, think about why. Ask yourself, and your doctor, if taking one would be an appropriate step for you given your circumstance to be a healthier you.

 

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Alzheimer’s – What you need to know.

Alzheimer's

September 21 is World Alzheimer’s Day. This disease may be one of the hardest to deal with as a family member. It is a disease that attacks the brain and can change the person you know and love into someone that doesn’t even know you. This must be emotionally draining for family and caregivers of the people with the disease.

So what is Alzheimer’s? It is the most common form of dementia (60-80% of cases) that causes problems with memory, thinking and behavior. Symptoms usually develop slowly and get worse over time, becoming severe enough to interfere with daily tasks.

In Canada, women make up 72% of Alzheimer’s patients.

Alzheimer’s has no cure. However, there are treatments available and support for caregivers. Although Alzheimer’s treatments cannot stop Alzheimer’s from progressing, they can temporarily slow the worsening of dementia symptoms and improve quality of life.

I know many people my age are dealing with parents and some level of forgetfulness. The obvious concern is that this may be the beginning of Alzheimer’s. However, almost 40% of people over the age of 65 experience some form of memory loss. When there is no “underlying medical condition causing this memory loss, it is known as “age-associated memory impairment,” which is considered a part of the normal aging process.”

But how do you know what is normal aging “forgetfulness” and what is dementia? The Alzheimer Society of Canada http://www.alzheimer.ca/ has a list for you to help determine if behaviors are “normal” or if they are a reason for you or your loved one to seek medical advice.

Normal Aging  Dementia
· Not being able to remember details of a conversation or event that took place a year ago · Not being able to recall details of recent events or conversations
· Not being able to remember the name of an acquaintance · Not recognizing or knowing the names of family members
· Forgetting things and events occasionally ·Forgetting things or events more frequently
· Occasionally have difficulty finding words · Frequent pauses and substitutions when finding words
 · You are worried about your memory but your relatives are not · Your relatives are worried about your memory, but you are not aware of any problems

If you are worried about yourself or a loved one, the best advice is to ask your health professional. If you would like more information about support in your area, tips for coping with normal age-related memory difficulties and ongoing research, please visit www.alzheimerer.ca.