Upcoming Events

1. February 5th, Free Diet To Look YEARS Younger teleclass at 5 PM Pacific. You will walk away from this call with:

- 3 specific action steps to lose the last 10-20 stubborn pounds... WITHOUT dieting

- 3 steps to double your energy... all naturally

Rose is ALSO going to do a special bonus 15-minute session called "The 3 Day Younger Skin Diet."
Click to reserve your spot and
 get the call-in details now:http://www.wellnesswithrose.com/cmd.php?Clk=2816953

2. February 9: De-Stress Daily -Wellness Practices for Teachers, Counselors and Students presented by Jeanne Kuntz at USC Campus Davidson Executive Conference Center Los Angeles, CA 90089. Sowing Seeds of Hope www.resourcefair.net, www.teachingwellness.com

3. February 8th, Time Out Retreat for Teens ages 13 - 17 at an amazing, beautiful, peaceful ranch in Temecula. www.timeoutretreat.com

4. February 13 - 15: Conscious Life Expo at LAX Hilton, $10 online admission includes free lectures & Special Events. http://consciouslifeexpo.com

5. February 14th, Valentines Day Fiesta to support the Kokopelli Community Workshop -community meeting and workshop center with a garden that will provide an educational project and organic food to the community at 3745 Adams Street in Carlsbad. Live entertainment, Traditional Hispanic earthen pit Barbacoa feast, Informational tables and booths. $25.00, family tickets $50.00. http://www.communiversitymagazine.org/

Ingrid Cheng
Founder of Holistic Health Club
http://holistichealthco-op.org/

New Year New You

I just went to a group meditation where we did a New Year meditation, released things that have held us back and set intentions for the new year. I want to encourage you to do something similar. Whether you want to exercise more, eat healthier or live more fully, write down your intention and say it aloud everyday. Tell a good friend about it so you'll have support and be accountable. It's hard to keep an intention if you don't write it down or tell anyone. My intention for the holidays was to be healthy and I kept it by doing yoga daily and going on walks, plus eating sensibly. Due to the cold weather, my body craves more food and goes into hibernation mode, so I need to exercise now more than ever. It's easy to gain a few extra pounds, but it's much harder to lose weight. If you've overindulged during the holidays, don't beat yourself up. Just recommite yourself to eating healthier and moving more.

Ingrid Cheng
http://holistichealthco-op.org/

Tips to Stay Healthy

1. An Apple a Day Really Works. A natural antioxidant called quercetin, found in red apples as well as broccoli and green tea, may give an immunity boost to individuals under stress.

2. Don't Worry, Conquer Stress. Stop worrying about getting sick. The fear and expectation of having something adverse happen actually lowers immunity, says Northrup.

3. Up Your Vitamin IntakeEverybody needs vitamin D, which can be found in foods like sockeye salmon, eggs, and milk. Citrus fruits are a good source of vitamin C andcan boost immunity.

4. Mind Over Body. A positive attitude can improve immunity, and increase circulation.

5. Just Say Om. Santa Monica, Calif., yoga therapist Felice Rhiannon (Former HHC member) credits her meditation and breathing practices for improving her physical and emotional health. "A calmer mind means a calmer body."

6. Increase Your Social Ties. Extroverts are less likely than introverts to get colds when exposed to a virus.

7. Accentuate the Positive. Cohen's research suggests that people who have a positive emotional style -- described as happy, enthusiastic, and calm -- are less likely to catch colds.

8. Wash Your Hands - Over and Over. According to the CDC, proper hand washing for 20 seconds is the most effective way to avoid the 1 billion colds that wecatch each year, not to mention other infectious diseases.

9. Get Your ZZZs - Sleep is one of the best ways to stay healthy.

From: http://www.tasteforlife.com/content/default.asp?artid=2000&title=Secrets_of_Super-Healthy_People

Ingrid Cheng

http://holistichealthco-op.org/

Healthy Holiday Party Tips

1. Look for the mini-spinach pies and stuffed mushrooms. Thin, crispy sheets of phyllo are much lower in fat than heavy pie crusts and biscuit doughs. Mushrooms are also low-calorie carriers for savory fillings.
2. Cosy up to a hot drink. Hot cider is a delicious seasonal treat and you'll tend to drink hot, spiced drinks more slowly. Fewer refills means fewer calories.
3. Fill up on vegetables. Snack on fresh vegetables. A spot of dip is fine but don't overdo it.
4. Go for the protein. Lean protein will help curb your appetite for more dangerous fare.
5. Crack some nuts. Pick up the nutcracker and shell a couple of walnuts or almonds.
6. Have some candy. When the desserts come out, grab a candy cane (60 calories) or chocolate truffle (40 calories) to savor and take a pass on the cookies.

From: http://blog.nutritiondata.com/ndblog/2008/12/surviving-those.html?mbid=NDNL

Choose to Exercise During the Holidays

Getting support is one of the most important things you can do when becoming more active. This week, choose at least two people that you can contact to help keep you accountable for reaching your physical activity goals. Write down their names, call them up and ask them for help. Then thank them for their support.

Find some time in your schedule when you can be active, even if it's only 10 minutes a day. Early mornings are the best for me since I get to move and exercise my body so I feel more awake and energized. I have established a 25-30 minute yoga routine that I do daily. If I miss a day, I feel a difference in my energy level and mood.

Most people drop out of physical activity because they try to do too much too soon. Take time to warm up and cool down. Go for a walk after lunch or dinner. It helps your body digest the food and relax. 75% of all doctor visits are stress related. Regular physical activity helps reduce stress and improve overall health. You should start by leisurely walking for about 5 minutes and increase your pace to a brisk walk. Slow down towards the end and cool down with some hamstring or legs stretches.

Adapted from "Choose to Move" email from http://heart.org/

Ingrid Cheng

http://holistichealthco-op.org/

Walking for Health

The benefits of walking are that it helps:
1. Manage your weight. Walking burns calories, which can help you manage your weight.
2. Manage stress and boost your spirits. Going for a brisk walk is a great way to reduce stress. Regular walking also can reduce feelings of depression and anxiety.
3. Reduce your risk of a heart attack & type 2 diabetes.
http://www.mayoclinic.com/health/walking/HQ01612

I walk every day after dinner. I even go for short walks during lunch. I love walking because it helps me relax, feel good and have more energy. For an extra challenge, I walk uphill for 10-15 min. Then walk briskly on flat land for 15-20 min. I also take the stairs instead of the elevator.

Ingrid Cheng
http://holistichealthco-op.org/

6 Diet Tips For the Holidays

6 Easy Diet Tips just in time for the upcoming holidays:

1. Stop mindless eating: If you're eating out, order a salad with a light dressing or a broth-based soup, then share a main dish with a friend or ask for a container & put half of the portion in it before you eat since restaurant portions are bigger than what's healthy. If you're cooking dinner, a soup or salad is a great filler.

2. Trick your sweet tooth: Eat high quality protein or soy products at every meal. If you still crave something sweet, eat an apple for a snack. I make baked cinnamon apple slices as treats during winter. Sprinkle some cinnamon powder onto apple slices, place on aluminum foil lined tray and bake at 300 degrees for 2-3 min. Yum!

3. Check your waist size: If your "slim jeans" feel too tight, it's time to eat less & exercise more (go for a walk).

4. Write it down: Keep a food journal & write down what you eat each day during the holidays. You're less likely to overeat.

5. Fill up on foods with high fiber or water content like fruits & veggies. Avoid fried foods, rich sauces, full-fat dairy products, ham, sausages & red meat.

6. Tell a friend about your goal: Whether you just want to maintain your current weight or loss a few pounds, get support. Ask a buddy to keep you accountable.

Enjoy your holidays by eating healthily & sensibly.
Adapted from: http://www.parade.com/healthystyle/2008/11/6-easy-diet-tricks

Ingrid Cheng

http://holistichealthco-op.org/