White Flowers

April 2016 Newsletter

Top Reasons to Run!

• It’s a top calorie burning exercise
• It revs metabolism even while you aren’t doing it
• Solo runs provide time for self-discovery and reflection
• It lifts your mood
• It boosts creativity
• You can run inside or outside
• It increases self-esteem
• It reduces stress
• It fights depression and anxiety
• Gives you energy
• It gives you goals to work toward


Vancouver Sun Run April 17th

The annual Vancouver Sun Run is on April 17th. Canada’s largest 10k race is open to all levels of runners so you can go at your own pace. Walk, jog, or run the race plus baby strollers and wheelchairs are permitted. Considering the Sun Run this year? You can get ready by going 2 to 3 kilometers at a time, 3 times a week. Be sure to sign up, or cheer on your peers.

Register Today!

10 Ways to Spring Clean Your Fitness Routine

It’s that time of year again—the snow’s melting, the sun’s shining, and those thick sweaters in the closet are about to go into storage. It’s the perfect time to reignite your motivation. Kick off spring with a healthy start by getting the right gear, revamping your routine, and doing some “spring cleaning” in your pantry. Here are 10 simple tips to get you started.


Book a Physical

While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things like blood pressure, cholesterol, and vitamin deficiencies before designing your workout program.

Buy New Running Shoes

If you’ve been hitting the gym (and the treadmill) all winter, chances are, you’re due for a new pair. Most running shoes last somewhere between 300 and 400 miles—but if you use them to walk around or do other parts of your gym routine, that wear and tear counts, too. Go to a running specialty store to get fitted, and have them look at your gait/pronation to find the best shoe for you.

Clean Out Your Pantry

Still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value, like chips, pretzels, sugary cereals, white bread and, yes, even those 100 calorie snack packs (a cookie is. still a cookie, even if you squash it flat and drop five in a bag).

Protect Your Skin

Now that it’s warming up, you’ll be heading outside again. This means more sunshine (and vitamin D, which is a good thing), but it also means that your skin is exposed to harmful UV rays. Rub waterproof lotion with at least SPF 15 or more over all exposed areas of your body. Don’t forget easy-to-miss areas like behind your ears, the back of your neck and the crease near your underarms.

Jump Rope

Doing this favorite childhood “workout” can burn about 208 calories in just 20 minutes. Add other cardio exercises like walking lunges, short sprints, and jumping jacks, and you’ve got yourself a personal circuit program.


Update Your Workout Wardrobe

Still sweating it out in cotton T-shirts? Throw away worn-out workout duds and replace them with shorts, tanks and tees in breathable, wick fabrics. If you require it, update your sports bras, too (a typical bra has a lifespan of about six months, although hand-washing can make them last longer).

Hit the Farmers Market

Soak up some of that spring sunshine while you shop for fresh fruits and veggies. Other items worth picking up include fish, dried fruits, and nuts.

Change Your Thinking

Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead.

Step Off the Scale

Muscle weighs more than fat, so although you may look more toned, there’s a chance you might not be shedding pounds at the rate you’d expect. To get an accurate measure of your progress, use measuring tape once every two weeks to see where you’re trimming inches from your waist, hips, and other target areas.

Sign Up for a Race

Adding positive goals to your fitness routine will make you feel better and also give a purpose to your training other than losing weight or fitting into those skinny jeans. Look into local road races—the 5K distance is perfect for beginners—and sign up with your training partner. It’s also a great way to get involved in your local fitness community!

FOR MORE VISIT: http://www.shape.com/fitness/tips/20-ways-spring-clean-your-fitness-routine

Rested and Refreshed with these 8 Tips

1. Deal with Allergies

The sneezing, itchy eyes, and runny noses of the season can lead to restless nights. If you notice yourself waking up from allergy symptoms, take a good look at your bedroom: you may need to invest in an air filter or keep pets out. And before you reach for your allergy medication, see if any of these natural allergy remedies help

2. Drink Water All Day

Warmer weather can lead to dehydration, which can disrupt a good night’s rest. And since we become even more dehydrated during sleep, making sure you’re drinking enough water during the day will keep your sleeping-self happy throughout the night.

3. Have a Sleep-Inducing Snack

Try a refreshing option like a Greek yogurt, banana, and almond smoothie. Bananas are a good source of nutrients that help you sleep, like potassium and magnesium, and both bananas and dairy contain the sleep-inducing tryptophan.

4. Wake Up and Exercise

Regular exercise helps you get better sleep, so make sure you make time for it. Waking up early so you can work out in the morning will further help you feel exhausted enough when you hit your pillow at night, so take advantage of the season’s cooler, sun-filled mornings to help motivate you to exercise.

5. Eat a Light, Seasonal Dinner

What’s not to love about Spring’s fresh crop of produce? Eating a light, plant-filled dinner that is easier to digest will help ensure that you’re not up hours later with discomfort.

6. Regulate Your Bedroom’s Temperature

Whether it’s too chilly or too stuffy, the wrong room temperature can affect the quality of your sleep. Make sure you spend some time figuring out your bedroom’s ventilation, heating, and fan situation in order to keep your room temperature between 65 degrees and 72 degrees — the optimal range where your body can rest the most comfortably.

7. Relax With Herbal Tea (Hot or Iced!)

No matter what the temperature, a cup or glass of herbal tea before bed can help you relax and unwind. Opt for calming flavors like chamomile to soothe you and make a big batch of iced herbal tea to keep in your fridge as the nights get warmer.

8. Keep a Routine

Now that the cold, dreary days of Winter are gone, you can be excused for wanting to spend as much time out and about as possible. But instead of spending too many late nights out, make sure you keep a normal routine. It’s easier to have more quality sleep if you aren’t disrupting your circadian rhythms by varying your bedtime every night.

SOURCE: http://www.popsugar.com/fitness/Spring-Sleep-Tips-29911077#photo-29911110

Healthy Transformations

Chicken Pita

Chicken Pita


• ½ cup lettuce, romaine
• 2 Tbls yogurt, low fat-plain
• 2 oz chicken, canned in water
• 1 pocket pita pocket, whole-wheat
• ¼ medium tomato
• ¼ cup bean sprouts
• ½ slice onion, red
• 2 ½ Tbls avocados


• ¼ tsp salt, lite
• ¼ tsp black pepper
• ¼ tsp dried dill
• ¼ tsp lemon herb seasoning


Heat pita in microwave until slightly warm.
Mix chicken, yogurt, avocado, and seasonings together.

Dice vegetables and stuff into pita along with chicken mixture, lettuce,
and sprouts.


Per serving: 306 calories, 23g protein, 10g total fat, 31g carbohydrates.
Source: Healthy Transformations Recipes

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