5 Key Habits to A Healthy Diet:
1. Eat More Plants & Eat Locally
Eat large amounts of fresh, organic vegetables and fruits, and reduce red meat. Te 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. Try eating off small plates to limit the amounts!
3. Meal Routine
When you eat is also important. Your smallest meal should be dinner with lunch and breakfast being the biggest meals. Fuel up early and burnt it off during the day!
4. Moderate Alcohol Consumption
North American alcohol consumption is on the rise. Excess alcohol consumption can cause liver damage, cardiovascular disease, cancer, and other health risks. And be mindful of the extra calories that quickly add up!
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 a time to give thanks, talk out problems, and bond as a family or with friends. Make a rule to never eat standing up or with your phone on the table!
Vegetable Quinoa Soup
A healthy, seasonal and soul healing Quinoa Vegetable Soup Recipe with superfoods. Let its ingredients vary based upon your fridge contents!
Ingredients (makes 8 servings):
16 cups water or vegetable stock (low sodium)
1 tbsp olive oil
2 medium onions, chopped
6 large garlic cloves, minced
3 large carrots, shredded
4 large celery stalks, diced
28 oz can diced tomatoes, low sodium
1 cup quinoa, uncooked
3 large potatoes, cubed
2 1/2 tsp salt
1 tsp basil, dried
11 oz spinach
Ground black pepper to taste
1/3 cup green onions, parsley or dill, chopped
In a large pot, add water or vegetable stock and bring to a boil. In the meanwhile, preheat oil and saute onions and garlic until translucent. Add carrots and celery; cook for 5 more minutes, stirring occasionally.
Transfer to a boiling pot along with diced tomatoes, quinoa, potatoes and salt. Bring to a boil, reduce heat to low, cover and cook for 15 minutes. Turn off heat and add basil and spinach. Stir and season with black pepper to taste. Add herbs when soup cools down a bit. Serve and enjoy!
Superfood Green Smoothie
with spinach, kale, chia seeds, cucumber,
apple and lemon!
Chia seeds are full of dietary fiber, complete protein, contain more Omega 3 than salmon and antioxidants power higher than blueberries. And it’s highly non-perishable, fairly affordable because you don’t need much and so versatile. Along with the kale, spinach, cucumber, apple and lemon it makes this smoothie the ultimate hydrating super food boost your body needs!
2 cups cold water
2 handfuls spinach
1 kale leaf, medium
1/2 cucumber, sliced
1/2 any apple, chopped and not cored/seeded/peeled
2 tbsp chia seeds
1/2 lemon, juice of
Source: ifoodreal.com (2 servings)
New shipment of Yoga Tune up balls are in!
Come get your own therapy balls to use at home for only $20!
Highly effective in releasing muscles and reducing pain.
Try our Roll & Release class Monday's @ 7:30pm and learn how to use the balls at home!
We now offer a 60min Saturday spinclass!
@ 8:30-9:30am with Joanne
Take time for yourself and come for a great workout & get fit! Spinbikes or indoortrainers available. First class free! First Month unlimited Trial Pass only $40
Remember..summer bodies are built in the winter!
Create Pockets of Peace..
Reducing stress is key to improving your physical and mental health. So many aches 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:
Carve out some You Time!
Our February Yoga line-up:
Monday Pilates/Yoga Combo 1:15-2:15pm with Annika
Monday Roll & Release 7:30-8:30pm with Eva
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
Thursday Yoga Flow 7-8pm with Sandra
Friday Yoga Flow 9:30-10:30am with Annika
Sunday Yoga Flow & Roll 9:30-10:30am with Eva
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:
For more information about our personal training or fitness classes please contact firstname.lastname@example.org
Wishing you an ENERGIZED & HEALTHY February!