Healthy Veggie Burgers!

Amazing Veggie Burger ~ you will love this healthy alternative burger!

2 cup rolled oats
½ cup carrots grated
½ cup grated beans
½ cup grated cabbage
½ cup grated mushroom
½ cup grated onion
1 clove garlic pressed (I used 3)
3 Tbsp flour (I used Spelt)
¼ cup water
¼ cup tamari (I used Braggs)
Salt and pepper to taste
(I also added one egg)
You can use any combination of veggies - I used carrot, turnip, broccoli, mushroom and zucchini and they were fabulous!
Mix all ingredients together – shape into patties. Heat oil in skillet to brown on both sides. Place in baking pan and bake 25 – 30 minutes at 350 degrees. Top with feta cheese 5 minutes before done if desired. Leftover will freeze well.

Great Resources to Reduce Clutter

Written by Carrie Wiwcharuk, author of Tea Time.

Looking through that pile of papers for your misplaced T4, searching through the pantry for a lost recipe item or having to make an extra trip to the post office because you cannot find your stamps are not just daily annoyances, they can be affecting your health.
Are you a clutter bug?
Take the Clutter Bug Quiz!

Professional organizer Barbara Hemphill, coauthor of Love It or Lose It: Living Clutter-Free Forever, offers one yardstick: "If you can't straighten up your house in 20 minutes when a guest calls to say she's coming over, then you have a problem."

What are some effects of clutter?
Lack of Clarity
When small tasks are entangled with clutter, it is impossible to have clarity on the bigger issues. Your energy is spent finding the bills, instead of coming up with cost saving techniques.
Always Lagging
Facing messiness day in and day out can zap your energy. Clearing the space will revitalize you.
Holding You Back

Keeping clutter can be associated with holding onto the past. Clearing away unnecessary items can help make room for life.
Distraction From Real Issues
Clutter can be something to focus on, keeping you away from emotional issues.
Self Image
Clutter can be a sign of lack of self care. You deserve a clutter free living space.
Anxiety
Clutter can be anxiety producing when that door bell rings unexpectedly or when people are visiting your home.

“Your home should be your sanctuary and your kitchen should nourish your family. If it doesn’t there is a huge impact on every aspect of your health. Create the home you want, move closer to the life you want, and see the ripple effect through every area of your life.”

says Peter Walsh, author of Does This Clutter Make My Butt Look Fat?, in an interview found at Being Frugal.net.

Whether you have been bit by the clutter bug or not, take a look at some of these organization resources filled with quick and fun ways to live a more free, spacious and healthy life.
On Line: Getting Organized Wizard for Smart Women, Motivated Moms, List Plan It, Clutter Diet
Books: Does This Clutter Make My Butt Look Fat written by Peter Walsh, Organizing for the Creative Person written by Dorothy Lehmkuhl
Resources: Health Yahoo, GHC Health, Best Health Magazine, Good- Bye Clutter, Being Frugal

Nine Reasons to Keep on Laughing!

Written by Carrie Wiwcharuk, author of Tea Time.
You don’t stop laughing because you grow old. You grow old because you stop laughing! Michael Pritchard
Watching that funny movie that has you in stitches is not just fun, it is healthy!
Hear are nine great things that happen when you laugh!
1. Laughing reduces stress by decreasing stress hormones.
2. Laughing decreases your blood pressure.
3. Laughing elevates your mood.
4. Laughing boosts your immune system.
5. Laughing improves brain functioning.
6. Laughing protects your heart.
7. Laughing helps connect you to others.
8. Laughing helps you instantly relax.
9. Laughing makes you feel good.
According to Help Guide, it is estimated that hearty laughter can burn calories equivalent to several minutes on the rowing machine or the exercise bike.
Keep on the funny side of life:
SMILE: The definition of smile, according to The Concise Oxford Dictionary, is to relax the features into a pleased or kind or gently sceptical expression or a forced imitation of these, usually with the lips parted and the corners of the mouth turned up. Even if you don’t feel like smiling, doing the action can lead the way to the feeling.
KEEP LAUGHING COMPANIONS: You cannot help but catch the giggles from the people around you!
START A GRATITUDE JOURNAL: Listing the things that you are grateful for can help eliminate negativity which can be a barrier to laughing.
CREATE OPPORTUNITIES TO LAUGH: Include funny movies and T.V. shows, comedy clubs, and books with humour into your life.
Thirty minutes of exercise three times a week, and 15 minutes of laughter on a daily basis is probably good for the vascular system.
Michael Miller, University of Maryland Medical Center
Laughing is a free and fun way to feel good, emotionally and physically!
On that note, where did the spaghetti go to dance? ……. The meat ball! Get it…..O.K. maybe not.

Resources: Help Guide, About.com, Stress About.com, The Mayo Clinic
Looking for some new jokes, check out Good Clean Funnies List and Yahooligans!

Great Tips For Staying Motivated To Exercise!

Written by Carrie Wiwcharuk, author of Tea Time.
You probably read the title and said to yourself “Yeah, yeah, I know, drink water, have goals and keep a positive attitude! I have read this before!” But you haven’t read this list yet!!! Check it out; something might stand out to you this time!
What do you do when you don’t feel like exercising:
You set realistic goals: Customize your goals to fit your life. When you were single, a daily, 60 minute workout might have worked but now, a mother of three, you are ecstatic to get in three workouts a week.
You treat yourself: As you reach your objectives, celebrate with a night out, a new pair of pants or a trip to the spa.
You track your progress: When you are frustrated ,taking a look at where you started can help you realize that you can do it! Maybe you started out walking for ten minutes and now you are up to 15 minutes.
You exercise for a cause or sign up for a race: Committing to someone else, besides yourself, may help you follow through.
You imagine: Picture it!!! Think of yourself exactly the way you want to be and keep that image stored and easily accessible in your head!
You listen to music: Some lively music can often get you into the groove.
You become creative: It is never fun to do the same thing over and over again….change it up. Discover new ways to exercise and have fun with it.
You challenge momentum-stealing thoughts: Confront "I am too tired!" with "I bet I will feel more energetic if I work out!". Thoughts are powerful.
You call a friend: Partnering with someone that will cheer you on and support you leads the way to success. We all need cheer leaders in our lives.
You surround yourself with knowledge: Check out books, magazines, websites and blogs that relate to your healthy lifestyle. The more you feed yourself with positive, helpful information the more likely you are to continue on your quest.
You start a competition: If a little rivalry is what spurs you on, go for it! Start a competition and be sure to include prizes.
You get into your workout cloths: Sometimes getting dressed is half the battle!
You incorporate activity into your day: Simple tasks like taking the stairs instead of an elevator, parking so you have to walk further and carrying your own groceries all contribute to being active.
You schedule A.M. workouts: Working out in the morning can help motivate you to make healthy choices for the rest of the day.
You join a gym: Being in a supportive and positive environment can give you that extra push towards a treadmill or class.
You try again: If you fall away from your goal, don’t berate yourself, jump right back in. An overall effort is what will keep you on track.
Print this list out, put it some where handy and when you are in an exercise funk, read through the tips again! You just might find yourself back on track!
Resources: About.com, eHow.com, Women's Health, Men's Health

How do we face childhood obesity? We face it TOGETHER!

Photo Credit: Wikipedia
Written by Carrie Wiwcharuk
Childhood obesity should not be taken lightly, the rates having almost tripled in 25 years; families, schools, communities, businesses and government can work together to get our kids healthy.
What is childhood obesity?
According to The Childhood Obesity Foundation , childhood obesity is a medical condition that affects children and teenagers who have a weight well above the average for a child’s height and age. Approximately 26% of Canadian children ages 2-17 years old are currently overweight or obese.
What does this mean?
A child who is obese is at a higher risk for serious health problems such as type 2 diabetes, high blood pressure, elevated blood cholesterol, liver disease, bone and joint problems, asthma, sleep disorders, and eating disorders such as anorexia or bulimia.
Over weight or obese children are also more likely to suffer from psychological issues such as lower self esteem, increased risk of depression/anxiety and poorer social skills.
What can we do?
Families, schools and communities, recommends The Childhood Obesity Foundation, can work together to promote the

5-2-1-0 Rule
5 or more servings of fruit and vegetables per day
2 hours of screen time or less per day
1 hour or more of physical activity per day
0 sugar sweetened beverages per day
Click here for more information about what families can do to decrease the risk of childhood obesity.
What can Businesses do?
Besides not promoting companies who sell unhealthy food and beverages, businesses can provide wellness education and exercise facilities for their employees as well as invest in healthy eating programs for children.
What can Government do?
Our Government can continue to take initiatives that promote healthy lifestyles, provide funding for more treatment centres and support research regarding childhood obesity.
Together, we can lead by example, living healthfully, or making changes to do so, enabling us to pass down the benefits to our next generations.

What does strength training have to do with osteoporosis?

Written by Carrie Wiwcharuk
photo credit: Public Health Agency of Canada
Perhaps a family member has been diagnosed with osteoporosis, maybe you have heard about this condition on the news, or you have never given it a second thought, regardless, as a Balance Studio Fitness member you are already working to prevent or manage this bone disease.
What is Osteoporosis?
According to Osteoporosis Canada, Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. This leads to increased bone fragility and risk of fracture (broken bones), particularly of the hip, spine and wrist. Sadly, this bone disease can rob people of their quality of life.
What you can do?
Physical activity, especially strength training, puts a load or force on our bones, the bones respond by forming new bone, making them stronger and the risk of osteoporosis decreases.
For osteoporosis sufferers, continuing to be physically active improves strength, flexibility and posture, which reduces pain and makes daily tasks easier to complete. If you have been diagnosed with osteoporosis please consult your physician before attempting a new exercise.
What are some strength training activities?
According to Canada’s Physical Activity Guide :
• heavy yard work, such as cutting and piling wood
• raking and carrying leaves
• lifting and carrying groceries, not to mention infants and toddlers
• climbing stairs
• exercises like abdominal curls and push-ups
• wearing a backpack carrying school books
• weight/strength-training routines
Continuing to keep exercise and strength training as a part of your life will translate into stronger bones and a decreased risk of osteoporosis! Fantastic!For more information about strength training go to page five of your Balance 8 week Challenge Manual.
For further questions make sure to email Bonnie at bonnie.balancefitness@gmail.com.

8 Week Challenge

If you have ever wondered what the 8 Week Challenge is all about take a look at the following clip on you tube....Get ready for the greatest 56 days!