Welcome!

Issue #1 of Vibrant Living: Your Guide to Vibrant Living through Fitness and Nutrition is hot off the press!!

In this issue, you find an article by Robin Walsh, ND on the Healing Power of Nature, followed by an article from Sarah Heipel, CPT on the benefits of Maintaining a Healthy Lifestyle. Be sure to read all the way to the end, as we've saved the best for last in this month's issue.

We hope you enjoy the first issue of our monthly newsletter! Please use the links on the bottom left hand side to give us your thoughts and feedback on Issue #1, and to suggest any issues or topics that you'd like to see in upcoming issues of Vibrant Living.

Since the beginning of time food and herbs have been essential for maintaining a healthy body. But, in the 1940s pharmaceutical drugs gained medical prominence shedding doubt on the effectiveness of herbs and nutrition as healing aids. The scientific revolution solidified peoples' unfettered faith in synthetic drugs, causing them to overlook their drawbacks and the positive effects of using herbs and food for health maintenance. Both synthetics and herbs lessen disease; however, naturopathy takes advantage of the body's innate potential for healing and for the prevention of disease. In some cases, such as chronic pain, allergy suffering, and other common ailments, modern medicine merely masks the symptoms, often with harsh side effects, without exploring their causes or ways to prevent their reoccurrence.

Considering that over 25% of prescription and over the counter drugs are derived from plant materials, it only makes sense that people have begun to realize that naturopathy and modern medicine are complimentary forms of healing, and both are necessary for complete health maintenance. The World Health Organization determined that the percentage of the US population using alternative therapies rose from 33.8% in 1990 to 42.1% in 1997. In Canada, 70% of the population has used complementary or alternative therapies at least once in the past year, and in 2002 approximately $4 billion was spent on alternative products. This appreciation for natural healing is important when one learns that there are approximately 250,000 species of plants on earth, and currently only 5000 of these have been scientifically researched. The potential for future growth in the area of herbal medicine is outstanding.

People seem to be realizing that maintaining a healthy lifestyle is the most important factor in combating illness. Consuming a well balanced diet consisting mainly of whole grains, fruits, vegetables and plenty of water provides our bodies with the vitamins, minerals and energy we require to stay strong. This strength in turn can help our bodies fight infection and, when combined with herbal therapy, can help to prevent disease from occurring. Therapies that attack ailments at their root without causing potentially hazardous side effects are growing increasingly attractive to the general public.

We are on the brink of an exciting medical era. Pharmaceuticals are constantly evolving, while naturopathic remedies such as herbs, massage, acupuncture, and nutrition are gaining prominence as viable medical treatments. We must continue to explore the healing power of nature, and to apply the power of human knowledge and wealth of organic life to maintain a healthy society.

Scary Stats on being Sedentary. Did you know that…

• Aerobic capacity decreases 10% per decade after the age of 25
• At the age of 40, most men and women begin to lose 1/3 lb. of muscle each year, and gain at least that much in body fat
• Resting metabolism decreases 2% per decade after the age of 20
• Increase in body fat weight by 10lbs each decade
• Increase risk for obesity related disorders such as coronary artery disease, high blood pressure, diabetes, and osteoarthritis
• Bone density decrease 1% per year after age 35
  

Quick! Tell me some good news! All of these age-associated changes can be prevented or reduced in severity through developing and maintaining physical fitness!

If you can implement / maintain the following 6 lifestyle habits you can expect to enjoy a healthy and radiant life:

• Daily physical activity for your heart muscle. Aim for a total of 30 to 60min of your favorite heart rate elevating activity (gardening, golfing, dancing, and walking.) If you're warm, you're working!
• Resistance exercise at least 3 times per week minimum (fast walking, stairclimbing, swimming, pulling / pressing movements like weight training.) to maintain and increase muscle tone, bone density, and metabolism.
• Increase / maintain flexibility by stretching the muscles across major joints through yoga or other flexibility routine.
• Eat a healthy and balanced diet rich in fiber and low in artery clogging saturated fats. Include a variety of fruits and vegetables for cancer preventing antioxidants, 2+ Litres of water per day, and lean sources of protein for building and repairing body tissues. The right nutritional habits will allow you to look and feel as slim and energetic as you can be!
• Take time for yourself every day. Relax, enjoy, dream, and reflect.
• Never stop challenging yourself! By continually expanding your knowledge, your talents, and your experiences, you can maintain a vibrant and fulfilled lifestyle.

We are often so busy in our daily lives that we lose sight of the long term picture of health and longevity. The lifestyle choices we make today have an effect on how we will feel and function 10, 20, and 30+ years from now. This is the perfect time to assess what you can do now to better your health and feel fully alive!

Drink at least 2L of water per day!

We can only live a couple of days without water, whereas a deficiency of another nutrient may take weeks, months or even years to develop. Did you know that the Human Body is composed of 60% water?

What is WATER good for?

• Good for managing weight - sometimes hunger is mistaken as thirst if you are dehydrated
• Promotes proper functioning of the kidneys
• Regulates bowel function
• Decreases the risk of gallstones
• Decreases the concentration of toxins in the urinary tract
• Dehydration can promote - irritability, headaches, fatigue

Check out next months newsletter for a more in depth look at water, and easy ways to increase your water consumption!

According to the Heart and Stroke Foundation, heart attacks strike up to 70,000 Canadians each year. In 1999, heart attacks killed 20,926 people while other less sudden forms of coronary heart disease killed 21,693 people.

The great thing is that you can do something that's great for your heart, supports a good cause and most importantly, is alot of fun.

Sarah and I are organizing a group to enter the Waterloo Classic Walk/Run on June 20, 2004. In order to prepare for this event, we will be holding two training sessions that will educate you on ways to become more active to prepare for this event. We will also be presenting nutrition and dietary tips to help decrease your risk of heart disease.

This is an event that is great for the whole family, as you are never to young or to old to improve the health of your heart. The best part is….it's all free!! Sarah and I will host the two training session, organize the event and be there to walk with you on the day of the event in order to promote healthy lifestyles in our community.

Please bring all of your family and friends to this event and be prepared to promote healthy living, support a great cause and best of all, have FUN!!!!

If you are interested in attending, or would like more information, please email Robin by clicking this link: robin@robinwalshnd.com. There is a 3km, 5km and 10km option to the walk, so please indicate which one you would like to participate in. Sarah and I will split up on the day of the event to make sure that one of us is with each group.

These chewy low fat bars are rich in protein, fibre, and flavor, and they are so easy to make! A great alternative to the highly processed, prepackaged energy/protein bars. Here's the magic formula:

One whole package of medium firm tofu
2 cups oats
1 cup ground flax seeds
1 cup cocoa
1 cup fancy molasses or honey
1 cup water
1/2 cup sliced almonds

Mix all ingredients together in one bowl. The batter will look like mud! Form bars as you want them on a greased cookie sheet. Bake at 350F for approx. 20 minutes. Makes about 17 bars. Store bars in refrigerator. Enjoy!

Have you ever been interested in learning how to cook food that is both nutritious, but also tastes great? How about learning the latest core body strengthening exercises? Why not kill two birds with one stone and come to our first Dinner and a Workout session.

We will start with the workout portion that consists of 1hr of core body strengthening exercises that anyone can do on an exercise ball, whether you're at home, or in the gym. The last hour will be devoted to putting back into your body some of the nutrients and energy that we burned off on the ball, with some nutritious and great tasting food. We will have recipes on hand that you can take home with you after you've finished your full dinner menu. While you are eating, we will deliver a seminar on healthy eating and lifestyle changes.

When: May 25th, 2004 @ 7pm
Where: Homer Watson Zehrs Community Room
Cost: $20 per person (this is a savings of $65 over the cost of a personal training session and meal purchased separately)
What to Bring: Wear clothes that you can exercise comfortably in. If you have your own exercise ball, please bring this along. If not, in your registration email, please indicate that you don't have a ball so we can supply you with one for the session.

If you are interested in registering for this exciting and informative session, please email Robin by clicking this link: robin@robinwalshnd.com