Issue 4: JANUARY 30 2012

BY Mikyla Allen

Ancient Grains are good for the environment and are high in many nutrients such as protein, vitamin B2, calcium, zinc and many others. Many breads are now made with ancient grains and can be found in the grocery store.

Boxing- Try adding boxing to your workout routine! Boxing uses cardiovascular exercise and strength training which means you will shed those pounds and tone your muscles at the same time!

Coconut water is a great way to stay hydrated. This sweet tasting water contains antioxidants, potassium, 5 essential electrolytes and helps aid in digestion and the removal of toxins from the body. Coconut water is great way to stay hydrated naturally with added health benefits!

Drink 8 glasses of water a day. An oldie but a goodie! Drinking 8 glasses of water a day helps keep you hydrated and your skin glowing!

Egg Whites are a healthier way to enjoy breakfast! Egg whites are fat free and high in protein. Egg Whites are cholesterol free and are a healthier breakfast option than whole eggs.

Folic Acid- Not getting enough folic acid can result in many health problems, including heart disease, depression and anemia. Taking a daily supplement is an easy way to make sure you’re getting enough folic acid, but also including foods such as sunflower seeds, spinach, eggs and cereals and grains into your diet can do the trick!

Golf- Get out on the course and have some fun hitting balls and trying a new sport. Golf is great exercise, and you get to be out in the fresh air, while wearing a great outfit!

Hot Yoga is a great way to get exercise and relax! During Hot Yoga you engage in deep breathing and sweat out toxins and impurities in the body. Practicing hot yoga can help relieve stress and anxiety.

Jump Rope- A playground favorite, jump rope can burn around 200 calories in 20 minutes. So grab your ropes and start practicing your Double Dutch!

Kettlebells are cannon ball shaped weights with a thick handle. The thick handle in relation to the shape of the weight give you an extra boosted core workout.

Lift Weights- Tone up your arms by lifting weights. Your arms will look amazing come tank top season!

Mammogram- You have heard it a million times before, but it is so important to book a mammogram as well as doing monthly self-examinations. Mammograms can find cancers two years before they can be felt, which can catch cancer in the early stages when it is curable.

Nap- If you can find the time that is! Catching a quick nap daily can help improve your health, intelligence, and productivity! Catching some extra Z’s is beneficial you your overall well-being.

Obstacle Races- Not your conventional workout, but obstacle races are the new craze! Companies such as Spartan Race, Warrior Dash and Tough Mudder are becoming very popular amongst Canadians. Obstacle Races are a great way to spice up your workout routines.

Plan your workouts- Having a schedule set for your workouts can help you stay on track and organized with your exercise routine.

Quinoa (pronounced keen-wah) is a gluten free super grain with a lot of healthy benefits! Quinoa is amino acid rich and high in magnesium, a mineral that helps to relax blood vessels. Cook this fluffy, creamy and nutty flavoured grain with vegetables and spices for a healthy meal!

Running is the great way to burn calories and lose pounds. Make sure you have good running shoes for support, and hit the pavement! Best part is, it’s free!

Set Realistic Goals for yourself. Setting goals for your personal fitness is good, but keep them realistic as to not over work yourself or feel defeated.

Take the stairs . Get that extra cardio in your day by taking the stairs instead of the elevator. People who take the stairs have better leg strength and aerobic ability, and your burning calories!

Unique – We are all unique and not every workout or exercise works the same way for everyone. Try mixing up your routine with new exercises and incorporate fun new sports and activities. Find the routine that works for you!

Vitamins- It can be hard to get all the nutrients you need in your daily diet, a multivitamin is an easy way to make sure your body is getting everything it needs!

Whole life Training – Being healthy is not just about exercising and eating well. Learn to manage stress and anxiety in your life for an overall healthy lifestyle.

X-tra fun- Try something new and fun! A new sport, plan a trip, even a fun dinner with friends. Laughing is the best medicine, especially during the long Canadian winters!

Yogurt- Greek Yogurt is a great source of calcium and has twice as much protein as regular yogurt. It has a rich, creamy texture. Mix with fruit and honey for a delicious treat!

Z Zumba combines international music with calorie burning dance moves! What could be better than learning different moves from dances such as the samba, mambo, salsa and belly dancing, while listening to hot music and getting fit at the same time?