Quick Question: Have You Ever Given Blood? How Was It? Did It Make You Feel Good To Give?

We are entering a time of year when collecting blood has been challenging in the past. And, with this year’s uncertain cold and flu season, it could be even more difficult. That’s why Canadian Blood Services is counting on generous donors like you to donate now!

Choose Health and Fitness as a Lifestyle Not as a Fad!

 

This Month’s Topics:
1) Nutrition – Quality Vitamins
2) Fitness – Wake up and Salute to the Sun
3) Wellness – A Great New Product from Ponds
4) News – 6 Week Pre Holiday Session (a few spaces left)

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1) Nutrition – New Chapter Organics™

Made with Organic ingredients Every Woman’s One Daily, is one of the few vitamins I’d trust.

We already live in a world bombarded by synthetic chemicals and toxins – do you really want any of them in your vitamins and supplements?

Whole-Food Nutrition, Not Chemical Isolates

When it comes to daily health, New Chapter believes Nature got it right the first time – nourishment, protection and health that come from whole food — not from the synthetic vitamins, minerals and chemical herbal isolates you’ll find in conventional supplements and multivitamins.

All of New Chapter’s Whole-Food Probiotic Nutrients, such Every Woman® multivitamins, are food. In fact, they are a whole-food complex of vitamins, minerals and herbs alive with the health-giving, whole-food phytonutrients found in nature.

 

And ladies they even take care of our men Every Man® multivitamins.

While these are a little on the pricey side ($27.89+) its an investment in your health that’s well worth it.

Available at Noahs.

2) Fitness – Yoga Exercise: Salutation to the Sun

This complete yoga exercise combines breathing control with a series of postures that are fulfilled in a continuous movement.

The following are its twelve key positions:

Posture Wheel -following clockwise

1) Prayer: Standing with your feet and legs together, the core stretched and relaxed. Inhale deeply and exhale putting both palms in front of the chest.

2) Lifted arms posture: Inhale and raise the arms stretched. Bend the upper body backwards, keeping the neck relaxed and pushing the hips forward while keeping your legs stretched.

3) Hands and feet position: Exhale and bend forward keeping your back completely straight, with the head between your arms until fingers touch the ground. Contract the abdomen to exhale all the air, while looking at the belly button.

4) Extended Step Position: inhale and stretch your right leg backwards, putting both the knee and the forefoot on the floor, with arms well stretched, flat hands on the floor aligned with the front foot (left), bending the left leg by means of pressing the thigh against the stomach and chest. At the end of the movement the weight of the body rests on two hands, left foot and right knee.

5) Mountain Posture: Straighten the right leg and put the two legs together, with flat hands on the floor and keeping your arms stretched. Lift the hips and lower your head in order to form a reversed V.

6) Chaturanga: Exhale and flex the arms slowly, keeping the elbows very close to your ribs. First, put the knees on the floor, then the chest at the end of the position, only the tip of the feet, the knees, the chest, the hands will touch the ground. The hips and abdomen will be slightly raised from the ground.

7) Cobra Position: Inhale and raise the body from the waist stretching the arms which should still be bending very close to the sides, with the hands pressing the floor and aligned with the shoulders, keep your buttocks contracted and your shoulders downwards.

*Repeat

8. Mountain Posture.
9. Extended Step Position.
10. Repeat Hands and feet position.
11. Arms stretched position.
12. Exhale and slowly return to standing position. Lower the arms beside the body and join the palms of the hands (as per number 1).

3) Wellness – Pond’s Wet Cleansing Towelettes

I’ve enjoyed sampling this product for the past 30 days and will be purchasing a pack at my next visit to Shoppers as its certainly replaced my make up remover and cotton pad method!

POND’S Wet Cleansing Towelettes, are the No. 1 brand of wet cleansing clothes, containing Triple Tea Antioxidant Complex, Vitamin E and Chamomile which gently remove make-up and even waterproof mascara.

These luxuriously quilted cloths with a unique diamond texture, pleasant smell and foaming bubbles allow for a deep clean without leaving any residue behind. They are pre-moistened so no water needed!

Conveniently packaged with 30 towelettes in each resealable pack, make these ideal for travel and perfect for removing make up pre-workout!

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A little encouragement to live by in November:

Visualize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people’s criticisms, carry out your plan!

In order to prevent proliferation of the H1N1 swine flu virus, aggravation of symptoms and development of secondary infections, some very simple, natural and inexpensive steps can be practiced.

The main portals of entry are the nostrils and mouth/throat. In a global epidemic of this nature, it is almost impossible to avoid coming into contact with H1N1 in spite of all precautions. Instead, focus should be put on how to prevent proliferation (the spread) of H1N1.

Preventing proliferation (spreading):

1. Frequent hand-washing (well highlighted in all official communications).
2. “Hands-off-the-face” approach. Resist all temptations to touch any part of the face (unless you want to eat, bathe or slap).
3. Gargle twice a day with warm salt water (use Listerine if you don’t trust salt). H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms. Simple gargling prevents proliferation. Do not underestimate this simple, inexpensive and powerful preventative method.
4. Similar to #3 above, clean your nostrils at least once every day with warm salt water, using a neti pot (an Ayurvedic technique, using a small pot for irrigating the nasal passages with a saline solution), or saline nasal spray. Blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population. Once again, this is inexpensive, easy and very effective.
5. Drink as much of warm liquids (herbal teas, warm/hot lemon water, plain warm water) as you can. Drinking warm liquids has the same effect as gargling, but in the reverse direction. The warm/hot water washes off proliferating viruses from the throat into the stomach where they cannot survive, proliferate, or do any harm.

FURTHER STEPS: Basic lifestyle changes to implement for a strong immune system

1. Sleep a minimum of 7 hours per night; 8 hours is ideal.  Sufficient sleep is very important, as it restores our bodies’ physical and mental energy reserves, keeps us more alert, and increases our resistance to disease and infections.
2. Consume a wholesome, natural diet of fresh fruits, vegetables, small portions of lean meats and fish, whole grains, raw nuts & seeds, legumes and lots of pure water.  Eat rich green leafy vegetables daily, as well as lots of garlic, onions, ginger, zinc rich foods (pumpkin seeds, brazil nuts, etc).  Avoid sugar and white flour products, as they weaken the immune system.
3. Start the day with warm lemon water (juice of  ½ lemon squeezed into glass of warm or hot water) to cleanse the digestive tract and liver.  Wait a minimum of 20 minutes before consuming anything else, even more water.  This will alkalize the digestive tract.
4. Consume foods to boost your natural immunity which are rich in Vitamin C (in order from highest to lower sources:  black & red currants, red pepper, parsley, kiwi, broccoli, papaya, berries, citrus fruits).
5. If you have to supplement with Vitamin C tablets, make sure the supplements also contain zinc to boost absorption.
6. Supplements to consider:
7. Daily activity.  Mild exercise, even a 20-minute stroll, improves the immune system.  To stimulate the lymphatic system, breathe deeply to keep your cells oxygen-rich.  Taking a series of 10 deep breaths and slowly exhaling after each breath will also reduce stress.

• Acidophilus (not yogurt – its negligble), 1 capsule 2 times daily with meals (keep refrigerated), 10-12 billion per capsule to populate the digestive tract with disease-fighting bacteria
• Liquid Chlorophyll, 1 tsp in a glass of water, daily between meals to cleanse the intestines
• Oil of Oregano (in capsule or liquid form): daily.  It is anti-bacterial and anti-viral.  Pathogens cannot build an immunity to Oil of Oregano, as they can to antibiotics.
• Digestive enzymes: 1 capsule with each meal to ensure improved nutrient absorption
• Psyllium hulls,  2 capsules with meals, to ensure regular bowel movements to remove toxins
• Flaxseed oil (oil or capsules):  1 tbsp or 1 capsule taken daily with a meal to improve brain function and support the immune system
• CoEnzyme Q10 (CoQ10): 1 capsule taken daily with a meal to promote oxygenation of cells.  The more oxygenated the cells, the stronger they are to stave off disease.

Contents of the H1N1 swine flu vaccine:

Below are the contents of the H1N1 vaccine from the World Health Organization

• aluminum hydroxide, aluminum phosphate, ammonium sulfate, amphotericin B, animal tissues: pig blood, horse blood, rabbit brain, dog kidney, monkey kidney, chick embryo, chicken egg, duck egg, calf (bovine) serum, betapropiolactone, fetal bovine serum, formaldehyde, formalin, gelatin, glycerol, squalene, human diploid cells (originating from human aborted fetal tissue), hydrolized gelatin, mercury thimerosol (thimerosal, Merthiolate(r)), monosodium glutamate (MSG), neomycin, neomycin sulfate, phenol red indicator, phenoxyethanol (antifreeze), potassium diphosphate, potassium monophosphate, polymyxin B, polysorbate 20, polysorbate 80, porcine (pig) pancreatic hydrolysate of casein, residual MRC5 proteins, sorbitol, tri(n)butylphosphate, VERO cells, a continuous line of monkey kidney cells, washed sheep red blood

source essentialbalance.ca

Be well,

Eva

This is the start to cold and flu season, and attendance in my Toronto Womens Fitness Classes has been affected. We are almost at the end of our 8 week session, and after working so hard its a shame that illness is leading to absence in the last few weeks.

Eva’s Tips to Staying Healthy during Cold and Flu Season

1) Bundle up! Now that we are in the “single digits” (4 degrees today, 6 tomorrow) we need to bundle up – keep your throats, hands and heads covered away from the cold and wind.

2) Wash your hands! Carry Hand Sanitizer or my fav Anti-Bacterial Moisturizing Hand Lotion from Bath and Body Works (Eaton Center) in Vanilla Bean.

3) Make Echinacea Tea your bedtime drink!

Available at Noah’s: Organic Echinacea Tea by Traditional Medicinals Teas

Do your best to stay healthy, honestly, who has time to get sick?!

Be Well,
Eva

For Body Conditioning by Dancers 6 Week Pre Holiday Session Dates Click HERE!

Welcome to my monthly newsletter.  You can now look forward to my fitness and nutrition tips and motivation at the beginning of each month.

This Month’s Topics:
1) Nutrition – The Storage Solution
2) Fitness – Dance to Stay Fit
3) Wellness – Remembering to Breath
4) News – 6 Week Pre Holiday session is coming

1) Nutrition – On the Go? Be prepared

Remember you are what you eat.

Whether it’s for school or work, you’ll do better with maintaining a healthy weight if you pack your lunch. Plus you’ll be eating healthier and saving money while you’re at it.

When packing your lunch, stay away from the pre-packaged, nutrient-poor options.  You’ll want to feel energetic, and perform your best throughout the day.

The basics of a good lunch include items from the different food groups:  Fruits, vegetables, whole grains or whole grain products, meat or alternatives such as tofu and beans, and low or non-fat dairy.

Packing a lunch will take some time during your morning rush, but the benefits to your health, wallet and waistline will make the effort worthwhile.

I found the perfect tool at my favorite store – Storage Solutions.
Who knew there would be Tupperware to help you STAY FIT!

A Salad container which stores your salad dressing separate

A 4 compartment lunch kit with, fork and knife included

A snack and dip container, perfect for veggies and hummus

*Sold at Storage Solutions (Yonge and Eglington)

2) Fitness -  Dance to Stay Fit

Variety is the key to keeping any exercise program exciting!
Here’s a reminder of the new Dance Studio in town:

“Discover Trend-Setting New Dance Moves, Enjoy An Energizing Workout, And Get Fired-Up With Toronto’s Most Sensational Adult Dance Classes”

The doors are open and the studio is AMAZING! In honor of this much anticipated event, I invite you to sign up  for a FREE CLASS – Today! Click HERE: http://shawnbyfield.com/subscribe.htm


3) Wellness – Remembering to Breath

Use meditation to stop distractions and make your mind clearer and more lucid.

When the turbulence of distracting thoughts subsides and our mind becomes still, a deep happiness and contentment naturally arises from within. This feeling of contentment and well-being helps us to cope with the busyness and difficulties of daily life.

If you feel overwhelmed, stressed or anxious – try this:

1. Choose a quiet place to meditate and sit in a comfortable position.
2. Sit in the traditional cross-legged posture or in any other position that is comfortable. If you wish, you can sit in a chair.
3. Keep your back straight to prevent your mind from becoming sluggish or sleepy.
4. Sit with our eyes partially closed and turn your attention to your breathing.
5. Breathe naturally, preferably through the nostrils, without attempting to control your breath.
6. Try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is your object of meditation. Try to concentrate on it to the exclusion of everything else.
7. At first, your mind will be very busy. There will be a great temptation to follow the different thoughts as they arise, resist this and remain focused  on the sensation of the breath.
8. If  you discover that your mind has wandered and is following your thoughts, immediately return it to the breath. Repeat this as many times as necessary until the mind settles on the breath.

So much of the stress and tension we normally experience comes from our mind, and many of the problems we experience, including ill health, are caused or aggravated by this stress.

Just by doing breathing meditation for ten or fifteen minutes each day, we will be able to reduce this stress.

4) News – 6 Week Pre Holiday Session

I hate to say it but the holiday season is just beginning! Thanksgiving is on the way, Halloween is around the corner and Christmas is coming – if you are interested in a little PRE-holiday activity to burn off some of that Turkey and pumpkin pie in advance.

I just thought I’d let you know I’m planning a 6 Week Pre-Holiday Session!

-> SUNDAYS 1:30 pm – 2:45 pm
November 15th – December 20th

-> MONDAYS 10:00 am – 11:15 am
November 16th – December 21st

-> MONDAYS 8:05 pm – 9:20 pm
November 16th – December 21st

> WEDNESDAY 8:05 pm – 9:20 pm *at L3
November 11th – December 16th

-> Thursdays 10:00 am – 11:15 am
November 12th – December 17th

-> Thursdays 8:05 pm – 9:20 pm
November 12th – December 17th

COST:
One Class a Week $119.00, or just $189.00 to participate twice a week!

REGISTRATION:
Will start Oct 19th for current participants and October 26th for new participants.

If you like what you are reading or tried last months tips, then please take a minute and let me know…

Be well,

Eva

http://www.EvaRedpath.com

Consider a Women’s Fitness or Dance Classes

…the choice is up to you. As long as you are doing something to stay active!

1) Women’s Fitness September 8 Week Session Still a few spaces available:

Those who exercise in groups sustain greater motivation than those who exercise alone…

> WEDNESDAY 8:05 pm – 9:20 pm *at L3
September 9th– October 28th
3 SPOTS AVAILABLE

> Thursdays 10:00 am – 11:15 am
September 10th– October 29th
5 SPOTS AVAILABLE

> Thursdays 8:05 pm – 9:20 pm
September 10th– October 29th
3 SPOTS AVAILABLE

Save your spot HERE!
http://evaredpath.com/signup.htm

2) 30 Days of Dance for a Dollar! (say that 5 times fast)

Introducing:

BDX – Toronto’s Premier Recreational Dance Studio for Adults

The doors are opening next week and in honor of this much anticipated event, the monthly dance membership is on sale for a dollar. Its simple, with a membership you can take any Tap or Hip Hop dance class you want for an entire month.

So, how do you get this dollar membership? Well you ONLY have one day to buy it – the sale is this TUESDAY SEPTEMBER 8th – for one day and one day only…so grab your calendars, set an alarm and don’t miss out on this BUCK deal!

For more information read the “Top Secret Details HERE!“
http://shawnbyfield.com/topsecret.htm

Eva Redpath

Website: http://www.EvaRedpath.com
Blog: http://torontowomensfitness.wordpress.com/
Twitter: http://twitter.com/evaredpath

Welcome to my monthly newsletter.  You can now look forward to my fitness and nutrition tips and motivation at the beginning of each month.

This Month’s Topics:
1) Nutrition – Mmm…Smoothies!
2) Fitness – Double-Side Jackknife
3) Wellness – Stretching At Work
4) News – September Session Spaces Left

1) Nutrition – Mmm Smoothies!

One of my favorites from Fresh Restaurants in Toronto.

The Date and Almond Smoothie

Ingredients for 2 Servings:

6-7 dates
2 heaping tablespoons of almond butter
2 medium bananas, sliced
2 cups non-dairy milk
1.5 tablespoons honey
2 pinches cinnamon powder (optional)
1 vanilla bean, scraped (optional)

Directions:

1. To soften the dates enough for them to blend properly with the other ingredients, soak them in water for at least one hour. If you don’t have an hour, soak them for a few minutes in hot water.

2. If you prefer creamier and cold smoothies, freeze the banana prior to making this smoothie.

3. Combine all ingredients in a strong blender and blend until smooth. Depending on the strength of your blender, you may need to add a little extra non-dairy milk and pause the blending to give things a stir.

4. Pour into tall glasses, serve and ENJOY!

Rich in protein, hearty and healthy. If you include cacao powder, this smoothie is one sweet dessert that you can fully enjoy without feeling guilty.

D-licious!

2) Fitness – Exercise Of The Month

Exercise: Targets Core

1. Lie on your side, your legs stacked and straight, feet flexed.

2. Wrap your bottom arm in front of your torso, placing it on your top hip, and put your top hand behind your head.

3. Simultaneously raise your torso and legs, bringing your head toward your hips.

4. Return to start in a controlled motion and repeat 12-15x, then switch sides and repeat

Tip: Too Challenging? Start by lifting just your legs.

3) Wellness – Stretching At Work!

Stretching is a great way to limit pain by keeping muscles flexible and relaxed. If done regularly stretching can prevent the build up of muscle tension that leads to pain, postural problems and joint restriction.

This is especially important for those who have desk jobs – chances are you’re sitting at one now! Have you taken your eyes away from the screen lately? Gotten up to walk around? Had a little stretch?  It can be revitalizing…try it now.

Neck Stretch

1. Sit on one hand and sit up straight. This locks in the shoulder so it doesn’t move.

2. Look down towards the opposite hip. With your free hand, firmly pull your head towards that hip.

3. To stretch the very upper portion of your neck. Rotate your head further around towards your underarm and place your chin onto your shoulder.

4. Pull firmly. Hold for 30 seconds. BREATH.

4) News – September 8 Week Session

Those who exercise in groups sustain greater motivation than those who exercise alone. Still a few spaces left:

-> SUNDAYS 1:30 pm – 2:45 pm
September 13th– November 8th (No Class Oct 11th)
8 SPOTS AVAILABLE

> WEDNESDAYS 8:05 pm – 9:20 pm *at L3
September 9th– October 28th
3 SPOTS AVAILABLE

-> THURSDAYS 10:00 am – 11:15 am
September 10th– October 29th
6 SPOTS AVAILABLE

-> THURSDAYS 8:05 pm – 9:20 pm
September 10th– October 29th
3 SPOTS AVAILABLE

Save your spot TODAY!
http://evaredpath.com/signup.htm

If you like what you are reading or tried last months tips, then please take a minute and let me know…

Be well,

Eva

Website: http://www.EvaRedpath.com