Come Alive Fitness - Home
Checkmark Search: GO
Come Alive Fitness

February 1, 2018

February Newsletter

 

 

 

 

 

 

                 

 February 2018 Newsletter

 

 

 

February: Healthy Eating Month!

 

This time of year we often feel tired and low on energy. What better time to focus on eating healtier and reviewing your current eating habits. Below you will find 5 Lessons in Healthy Eating from Those Who Live to 100! 

 

We have also included a delicious recipe for easy Cauliflower Rice and a Salmon Shopping Guide to get you inspired to eat healthy this February!

 

 

 

A long, healthy life is highly dependent on building healthy habits. Part of forming healthy habits is to become intentional with them. One study from 2004 by author Dan Bettner looked at the healthy habits practiced by people living happily into their hundreds, in parts of the world known as “Blue Zones”. These places were:

 

 

Loma Linda, U.S.

Nicoya, Costa Rica

Sardinia, Italy

Ikaria, Greece

Okinawa, Japan

 

 

Buettner and the researchers found that seniors in these widely separated regions share a number of key habits that can be broken down into the following:

 

 

-Having a healthy diet

-Having a purpose

-Staying active


-Focusing on family/community

 

 

 

 

 

 

5 Key Habits to A Healthy Diet:

1. Eat More Plants & Eat Locally

 

There is a clear theme across the Blue Zone communities to eat large amounts of fresh, organic vegetables and fruits, and small amounts of red meat. The fruit and vegetables tend to be high in antioxidants and fiber, such as tomatoes, onions, squash, roots/tubers, and beans.

Picking up food at local farmers markets not only fosters a sense of community (another factor in longevity), but also allows you to eat seasonally, which means the fruits and vegetables will be more nutritionally dense. 

 

2. Portion Control

Consuming excess calories leads to weight gain and potential health risks. Learn to control your portions. For example, Okinawans practice “Hara hachi bu,” a Confucian mantra said before a meal that reminds them to stop eating when their stomachs are 80-percent full. The 20 percent gap between not being hungry and feeling full could help with losing weight. The Okinawans also eat off small plates to limit the amount of food consumption. Take a look at what size dishes are in your cupboard—you may want to invest in smaller plates.

 

3. Meal Routine

 

When you eat is also important because it can help with digestion and ensure your body gets the energy it needs. People in the Blue Zones tend to eat three meals a day and don’t make a habit of snacking. Their smallest meal is usually dinner and then they don’t eat any more the rest of the day, but adopting this habit will depend on your life/work schedule. 

4. Moderate Alcohol Consumption

 

North American alcohol consumption is on the rise. Drinking alcohol in excess can cause liver damage, cardiovascular disease, cancer, and other health risks. It can also increase the chance of violence, motor vehicle accidents, and injuries due to falls. If you drink, do so in moderation. Many centenarians in Okinawa, Sardinia, and Icaria enjoy a moderate amount of alcohol (wine and sake).

5. Eat with Family and Friends

 

Eating is best as a social experience where you can slow down, be present, and connect with others. Mealtimes are celebrations, a time to give thanks, talk out problems, and bond as a family or with friends. As a rule, people in the Blue Zones never eat alone, never eat standing up, and never eat with one hand on the steering wheel.

Adopting these healthy eating habits practiced by centenarians may help to improve your life expectancy at any age.

 

Source: Melissa Eisler, The Chopra Center

 


Recipe of the Month:

 

Roasted Cauliflower “Rice”

with Garlic and Lemon

 

Cauliflower “rice” is an easy low-carb side dish that goes great with just about anything from chicken, to steak or fish. The “Rice” uses finely chopped cauliflower, which makes a fantastic low-carb, grain-free stand in for rice.


Read more at https://www.skinnytaste.com/roasted-cauliflower-rice-with-garlic-and-lemon/#oFtt7dBfrAwE8PHR.99

Source: www.skinnytaste.com

 

 

 

 

Article of the Month:

 

Don't be fooled by confusing labels - this handy salmon buying guide decodes common terms so you can shop the seafood counter like a pro!

 

 

http://www.cookinglight.com/eating-smart/smart-choices/how-to-buy-the-best-salmon-at-the-grocery-store

 

 

 

 

 

 

 

Create Pockets of Peace..

 

Reducing stress is key to improving your physical and mental health. So many aches, pains and diseases are triggered by stress.

 

 Try 5 min of meditation or deep breathing, go for quiet 10min walk without your phone. Unplug, read books, try yoga and treat yourself to a massage!

To book a massage at Come Alive email:

sherri@comealivefitness.com or 

deb@comealivefitness.com

 

 

 

 

Carve out some you time -

attend a weekly yoga class!

Here is our February Yoga line-up:

Monday Pilates/Yoga Combo 1:15-2:15pm with Annika

Tuesday Pilates/Yoga Combo 9:30-10:30am with Annika

Tuesday Hatha Yoga 7-8pm with Maureen

Wednesday Hatha Yoga 1-2pm with Maureen

Thursday Core Yoga Express 12-12:50pm with Annika

Friday Yoga Flow 9:30-10:30am with Annika

Saturday Yoga Sculpt 10-11am with Renee

(runs until March 3rd)

 

 

 

 

Help us spread the word and invite a friend to try our

First Month Special: unlimited classes for only $40!

 

 

   For our complete class schedule visit:

www.comealivefitness.com

 

For more information about our personal training or fitness classes

please contact annika@comealivefitness.com  

 

 

Wishing you an ENERGIZED & HEALTHY February!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Posted by:
Annika Beech at 1:14 PM
Subscribe to this Blog Like on Facebook Tweet this! Share on Google+ Share on LinkedIn
view all comments (0)

Contributors

Name: Annika Beech
Posts: 138
Last Post: October 1, 2018

Name: Claire Casher
Posts: 11
Last Post: October 28, 2015

Name: Nicolette Whitney
Posts: 1
Last Post: July 1, 2013


Archive

Current
    Show Latest Posts
2018
  October
    October Newsletter 201 ...
  September
    September News!
  August
    August Newsletter..Yog ...
  June
    June Newsletter
  April
    Yoga Tune up is a hit! ...
    Yoga Tune up classes!
    April 2018 Newsletter! ...
  March
    Live Music Yoga April ...
    5th Anniversary celebr ...
    March newsletter - 5th ...
  February
    February Newsletter
  January
    January 2018 Newslette ...
2017
  December
    Christmas Newsletter 2 ...
  November
    Yoga Sculpt is a hit!
    November Newsletter!
  October
    Spinclasses start Nov ...
    Sunday Bootcamp is bac ...
    October Newsletter..Su ...
  September
    September 2017 Newslet ...
  July
    New Trainer - Jen Syma ...
  June
    Happy Canada Day!
    Just Breathe - new loc ...
    June Newsletter 2017
  May
    May Newsletter!
  April
    April 2017 Newsletter!
  March
    Live Music Yoga March ...
    March Newsletter: 4th ...
  February
    February 2017 Newslett ...
  January
    Mountain Mania with Ka ...
    January 2017 Newslette ...
2016
  December
    Candlelight Yoga!
    Christmas 2016 Newslet ...
  November
    November Newsletter
  October
    Spinclasses are back!
    Sunday Bootcamp is bac ...
    October Newsletter
    New Mond Yoga class!
    New Wed Bootcamp class ...
  September
    September 2016 Newslet ...
  August
    New trainer..welcome C ...
    New Bootcamp for Sept!
  June
    Summer Yoga Tue & Thur ...
    Summer promo - 2 days ...
    June Newsletter..Oatme ...
  May
    Live Music Yoga was a ...
    May Newsletter!
  April
    Heathly Granola Recipe ...
    Live Music Yoga event!
    Quinoa Spring Salad re ...
    April Newsletter!
  March
    New Bootcamp Tuesday's ...
    Spring Spinclass sched ...
    Ride Don't Hide Launch
    Exciting partnership w ...
    Yummy Avocado Salad Re ...
    March Newsletter!
  February
    February Newsletter!
  January
    Our Winter class sched ...
2015
  December
    Fun pics from 2015!
  November
    Christmas Party Dec 4t ...
  October
    Triathlon Spin class t ...
    Four Gluten-Free Noodl ...
    Fall Spin classes comi ...
    Transitioning into fal ...
    Swap These Phrases Out ...
    Thanksgiving Promo thi ...
    New Functional Strengt ...
  September
    Live Music Yoga event!
    Tips for a Restful Sle ...
  August
    How to Turn Your Run i ...
    Three Ways to Eat Avoc ...
  July
    Is Your Diet Dehydrati ...
    Low-Glycemic Breakfast ...
  June
    Summer Promo 2 Days on ...
    Father's Day - Come Al ...
    Volunteer at TriGator ...
  May
    Start Your Morning Wit ...
    Mother's Day gift idea ...
  April
    Live Music Yoga Evenin ...
  March
    Spring Core Challenge!
    Green Smoothies for mo ...
  February
    February Workshop!
  January
    Partnering with Ride t ...
    2015 Mountain Mania Pr ...
2014
  November
    12 Days of Christmas S ...
    Free Fit Friday Nov 28 ...
    Live Music Yoga...what ...
    Calling all skiers!
    Free Friday Bootcamp N ...
  October
    Octoberfest Bootcamp & ...
    New Early morning Boot ...
  September
    The Record Reader Awar ...
    The Grand Ride was a h ...
    Are you Ready to make ...
  August
    Tasty Treat Recipe!!
    August is Time to Get ...
  July
    What's your Summer Fit ...
  June
    Thank you and Farewell ...
    Book Massage online!
    Yoga Tune Up class Sat ...
    Father's Day gift idea ...
    Help us support The Em ...
  May
    25% off Massage!
    New classes to get You ...
    Mother's Day gift idea ...
  April
    21-Day online Cleanse ...
    Easter Classes!
    Green smoothie recipes ...
    Pics from Anniversary ...
  March
    Anniversary Bootcamp . ...
    Anniversary Celebratio ...
    The March CORE Challen ...
  February
    HYDRATE - TOP WATER-RI ...
    Kool-FM's Angie Hill i ...
    Spin 12 was a huge suc ...
    Olympian Michael Lambe ...
    NEW TIME FOR SATURDAY ...
    Jenna's tips to Beat t ...
    Spin12 Sat Feb 8th!
  January
    Angie Hill training at ...
    Jenna's Salsa Crockpot ...
    Warm Hearts of Africa ...
    Finding Balance..tips ...
    Come Alive Fitness in ...
2013
  December
    Christmas Greetings!
    Karrie's back..Bootcam ...
    Top Holiday Workout! b ...
  November
    Christmas Party Friday ...
    Partner Yoga Nov 29th ...
    Donation to the Philip ...
    Kelly's blog for Cycli ...
    Looking for Karma peop ...
    Free YOGA Challenge in ...
    Welcome KELLY ELLIS!
  October
    Saturday Yoga Flow..
    Thur 12noon Pilates/Yo ...
    Wed Spin & Yoga starts ...
    Octoberfest Fundraiser ...
    Octoberfest Bootcamp & ...
  August
    Fall class schedule - ...
    Use Yoga to fight stre ...
  July
    Energy Bars
  June
    Yoga Yoga YOGA!
    Saturday Yoga is Here! ...
  May
    Bootcamp Workout
    Free Demo Class
    First Month Special
    Check us out!!
    Meet Jenna
  April
    Goddess Meditation

© Copyright 2018 Come Alive Fitness. All Rights Reserved. Web Design and Content Management by REM Web Solutions.
Home About Us Services Class Schedule Gallery Pricing Contact Us