‘Tis the season to be thankful! And while most folks reserve their gratitude for just one day during this month, there’s plenty of research that shows your health and happiness could benefit BIG time if you express gratitude every day. For example, one study done at the University of Con-necticut found that being grateful could help protect your heart. Researchers interviewed 287 heart attack victims seven weeks after they had their attack and then a second time eight years later. They found that folks who were grateful and found positive meaning from their misfortune were far less likely to have a second heart attack and had higher survival rates eight years later than those who didn’t practice gratitude. [1] Researcher Robert Emmons - from the University of California,Davis—has studied gratitude extensively, and even wrote a book based on his findings titled Thanks! : How the New Science of Gratitude Can Make You Happier. In one study, he asked a group of people suffering from various neuromuscular diseases to start using a gratitude journal on a daily basis. Compared to the control group, those who kept the gratitude journal reported feeling more satisfied with life and more optimistic about the future. What’s more, those who kept a gratitude journal reported falling asleep more quickly, sleeping longer and feeling more refreshed in the morning. [2] In another study done in conjunction with the Univer-sity of Miami, Emmons took healthy participants and divided them into three groups. One group was asked to write 5 things they were grateful for that happened

“Thank” Your Way To Better Health Community

News

Before I go any further, I want to know, “Have you bought your poppy yet?” . November is a super busy month with lots going on. Starting off with

Remembrance Day on the 11th. Get your poppy, show your support and thank a Veteran. Wanna learn more and test your knowledge? Remembrance Day factoids are on page 5. Then, on November 13th, we kick off the Annual Uxbridge Toy Drive. I’m the dude who drives the van, picks up the toys and helps get them out to the kids. For more information, go to www.uxbridgetoydrive.com. Lastly, is the jolly old man himself. I’m referring to the Uxbridge Santa Clause parade on November 24th. For many years, Body Fit has entered a float and this year will be no differ-ent. Look for Hanz and Franz as they clear the path and “Pump You Up!”….making way for Knock Out Hunger which follows on December 3rd.

Body Fit’s… November 2012

Richly Rewarding LivingRichly Rewarding LivingRichly Rewarding Living

Your Monthly Newsletter For Maximizing Life’s R.O.I.™

“The more you put into it, the more you get out of it”

For Clients and Friends of Body Fit Health Club

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

This Remembrance Day, what will You Remember? November 11, 2012

during the week. A second group was told to write 5 things that happened that week they didn’t like or found frustrating. A third group was told to simply write 5 events that happened to them that week (without be-ing told to write something positive or negative.) Participants did this once a week for 10 weeks. The result? The gratitude group was 25 percent happier, reported feeling better about life, had fewer health complaints and actually exercised 1.5 hours more! [3] "If [thankfulness] were a drug, it would be the world's best-selling product with a health maintenance indication for every major organ system," says Dr. P. Murali Doraiswamy, head of biologic psychology at Duke University Medical Center. And based on the evidence so far, it seems he’s right. Thinking positively and having feelings of gratitude can be beneficial for the body’s mood neuro-transmitters, reproductive hormones, stress hormones, blood sugar and the immune system. So this month, try and be grateful EVERY day. All you need to do is take a few minutes to sit down and think of five things you are thankful for. If it helps, grab a pencil and paper and write it out. Try and do this as soon as you wake up (so you can start the day right) and right before you fall asleep. You’ll start to feel better immediately and you’ll be able to better handle the stress of everyday living. Plus, you’ll be doing your health a LOT of good! References:

[1] Affleck, Glenn; Tennen, Howard; Croog, Sydney; Levine, Sol "Causal attribu-

tion, perceived benefits, and morbidity after a heart attack: An 8-year study." Jour-nal of Consulting and Clinical Psychology, Vol 55(1), Feb 1987, 29-35.

[2,3] Robert A. Emmons, et. al "Gratitude in Intermediate Affective Terrain: Links

of Grateful Moods to Individual Differences and Daily Emotional Experience"

Journal of Personality and Social Psychology 2004, Vol. 86, No. 2, 295–309

Sweet Relief! 5 Natural Ways to

Beat Pain Do you have any nagging aches and pains that just won’t go away? Give any one (or all) of these natural pain fighters a

try…

1. Turmeric. This Indian spice has been used for 4,000 years to treat numerous ailments like digestive problems, colds and fever. It’s also a powerful pain reliever. Research suggests that’s because of it’s ability to reduce inflammation, improve circulation and prevent blood clotting.

2. Eat spicy. Capsaicin is what gives peppers their ‘kick.’ And research published in the Journal of the American Pharmacists Asso-ciation found that capsaicin can help ease joint and muscle pain as a re-sult of arthritis. Start by adding red pepper to some of your foods. Or if you can handle it, go hotter (which means more capsaicin in every bite to relieve the pain!). 3. Try acupuncture. This is one of the oldest healing practices in the world. Many folks find re-lief once they try it and the National Center for Complementary and Alternative Medicine (part of the government’s National Institutes of Health) states that “Acupuncture is being studied for its efficacy in alleviating many kinds of pain. There are promising findings in some conditions, such as chronic low-back pain…”

4. Get some sun! Research done at the Mayo Clinic found a link between low vitamin D levels and chronic pain. Patients with low vitamin D needed to take significantly higher doses of a nar-cotic medication to treat their pain, compared with those with higher D levels. Anywhere from 10—20 minutes of being out in the sun every day can

keep your levels where they need to be.

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

Did You Know?

We offer a variety of fitness

and nutritional services here

at Body Fit, including:

Personal Training

Fitness Assessments

Weight Room

Orientations

Nutritional Counseling

Fitness Classes

Trainer Designed

Complimentary Program

with online assistance.

Free Dietary Analysis

Juice Bar Service

For a complete listing of services visit our web site:

www.bodyfit.ca Or just give us a call for more

information. 905-852-6175

The Uxbridge Toy Drive will be looking for Elves (Volunteers) to help out. If you are interested and would

like to lend a hand please visit our website for details www.uxbridgetoydrive.com and also tell everyone to

www.facebook.com/uxbridgetoydrive

The Toy Drive Kicks off on November 13, 2012

Welcome to Our New and

Returning Members!

DO YOU KNOW THESE PEOPLE?

Terry Sinclair, Edward Kellett, Harrison Brown, Ralph Schaerf, Bob Ferguson, Jonathan Koch-Butterworth, Jenni-fer Christie, Warren Gayman, Stephanie-Lyn Robson, Dwight Clements, Tamara Williamson, Emma Kozlinsky, Madeleine McConney, Raquel Bruinsma, Cathy Leask, Vicki Wideman, Tom Adams, Jeff Cowling, Daniel Hage-man, Robert Clendenning, Peter Dauncey, Kim Williams, Russell Williams, Luke Mabley, John Somers, Oliver Curran, Catherine De Melis, Martin Kerstens, Joe Van Hooren, Gregory Lavigne, Patricia O'Connor, Malcolm Smith, Mehdi Aghajani, Marianne Laidlaw, Tina Collett, Wanda Assinck, Valerie Linton, Karen Robson, David Grieve, Darren Johnston, Judy Rae, Sarah Marshall, Sherry Arnold, Natalie McConney, Cyrie Parker, Nadja McKinnon, Brett McKinnon, Rob Elson, Katherine Gebhardt, Corrado Bordonali, James & Daphne Lockett, George Steele, Heinz Nitschke and Gail Pimm.

THANK YOU! THANK YOU! THANK YOU!

P.S. Did YOU book your Fitness Assessment and Nutritional Consultation, Schedule

YOUR Weight Room Orientation, or request YOUR On-Line Fitness Program at www.bodyfit.ca? If

not, ask the receptionist next time YOU come in for YOUR workout.

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

Inside This FUN Issue of

Richly Rewarding Living… “Thank” Your Way to Better Health…Page 1 Sweet Relief! 5 Natural Ways to Beat

Pain...Page 2

New Members….Page 3 Got Fiber? Every Body Needs Fi-

ber...Special Nutrition Bulletin...page 4

Cajun Red Beans and Rice & Remembrance

Day Facts...page 5 Tap Your Inner Strength...page 6

And don’t forget, if you have any questions or

concerns about your health, we’re just an email or phone call away. We’re here to help, and don’t enjoy

anything more than participating in your lifelong

good health. If you have a question about fitness,

weight loss, health trends, or a supplement/

nutritional product you would like checked out, email

or call with your question and I’ll do my best to address it in an upcoming issue (or with you

personally).

I’d love to hear from you.

Body Fit’s Upcoming Events

Uxbridge Santa Clause

Parade—

Sat November 24th

Okami Kai & Body Fit

Knock Out Hunger—

Mon Dec. 3rd

Body Fit’s 12 Days of

Christmas Giveaways! -

Starts Thurs Dec. 13th.

SPECIAL NUTRITION BULLETIN:

Got Fibre? Every Body Needs Fibre Fibre, Meet Flavour

Despite public health recommendations the Heart and Stroke Foundation of Canada, Canadians of all ages are still not con-suming enough dietary fiber. In fact, adults are getting only about half the amount of fiber they need each day. Why? For many reasons, including busy lifestyles and taste pref-erences. More and more, Canadians are choosing quick, con-venient, highly processed and refined foods over fiber-rich fresh fruits, vegetables, and whole grains. And let’s be honest, that bowl of oatmeal can be rather bland and boring! But as it turns out, getting more fiber in your diet can significantly affect

your health. High-fiber diets are essential to a healthy digestive system

and the long-term health of your colon.

Ten easy ways to incorporate fibre into your diet. Adding fibre to your diet does not mean that you have to give up your

favorite foods or change your lifestyle. Here are some easy ways to incorporate fibre into your diet.

1. Choose a fibre-rich cereal. Choose a cereal that has at least 4 g of fibre per serving.

2. Add a high-fibre cereal to your regular cereal. Choose a cereal that has at least 10 g of fibre per serving and sprinkle it on your

regular cereal.

3. Eat more fruit. Have fruit for a snack or dessert and limit your intake of fruit juice. Don’t forget to eat the skin on fruits such

as apples and pears. That is where most of the fibre is.

4. Add one more vegetable to your diet today. Vegetables are low in calories and a good source of fibre and nutrition.

5. Add beans or lentils to your tossed salad, spaghetti sauce or soups.

6. Choose 100% whole-grain and 100% whole-wheat breads and pasta. The package should say 100% whole grain, or 100%

whole wheat.

7. Add 75 mL (¼ cup) of wheat bran, oat bran or ground flax to your baking.

8. Use hummus or other bean dips for spreads on sandwiches instead of mustard and mayonnaise.

9. Add dried fruit, nuts or seeds to cereal, salads or yogurt.

10. Substitute half the white flour for whole wheat flour in your favourite recipes.

**Remember to add fibre to your diet slowly, a little day by day, until you reach your daily fibre intake goal. Switching from a low

to a high-fibre diet too quickly can cause constipation and cramps. Make sure to drink water when you are increasing your fibre

intake. Aim for 1 to 2 litres (6 to 8 cups) per day.

Recommended Daily Fibre Intake

When it comes to fibre, small changes can make a big impact on your fibre intake and overall health. Fibre intake has been linked

to reducing the risk of heart disease, diabetes, obesity and certain types of cancer.

Daily fibre intake goal:

Males 19-50 38 g per day

Males 50+ 30 g per day

Females 19-50 25 g per day

Females 50+ 21 g per day

Here are ten switches you can make for the biggest fibre impact.

(Heart and Stroke Foundation of Canada March 2010)

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

Did you know this about

Remembrance Day?!

Interesting factoids to im-press your friends with...

Remembrance Day

commemorates Ca-

nadians who died in

service to Canada

from the South Afri-

can War to current

missions. It is held

every November 11.

The first Remembrance Day was con-

ducted in 1919 throughout the Common-

wealth. Originally called Armistice Day,

it commemorated the end of the First

World War on Monday, November 11,

1918, at 11 a.m.: the eleventh hour of

the eleventh day of the eleventh month.

From 1923 to 1931, Armistice Day was

held on the Monday of the week in

which November 11 fell. Thanksgiving

was also celebrated on this day.

In 1931, MP Allan Neill introduced a

bill to hold Armistice Day on a fixed

day - November 11. During the bill's in-

troduction, it was decided the word

"Remembrance" would be used instead

of "Armistice." The bill passed and Re-

membrance Day was first conducted on

November 11, 1931. Thanksgiving Day

was moved to October 12 that year. The poppy is the symbol of Remem-

brance Day. Replica poppies are sold by

the Royal Canadian Legion to raise

money for Veterans.

Be Inspired! “Don't bunt. Aim out of the ballpark.”

David Ogilvy

www.bodyfit.ca 905-852-6175 © SERG Holdings, LLC All Rights Reserved

Ingredients: 1 tbsp (15 mL) vegetable oil

1 onion, chopped

2 cloves garlic, minced

1 tbsp (15 mL) Cajun seasoning

1/4 tsp (1 mL) each salt & pep-

per

1-1/3 cups (325 mL)

long-grain rice

1 sweet green pepper, chopped

2 cans (each 19 oz/540 mL) red

kidney

beans, drained and rinsed

2 cups (500 mL) vegetable stock

1/2 tsp (2 mL) hot pepper sauce

1 cup (250 mL) corn kernels

2 tbsp (30 mL) minced

fresh parsley

Yields 4 Portions

Directions: In large saucepan, heat oil over medium heat; fry onion,

garlic, Cajun seasoning, salt and pepper until softened,

about 4 minutes. Add rice, green pepper and kidney

beans; stir to coat. Add stock, hot pepper sauce and 1 cup

(250 mL) water; bring to boil. Reduce heat to medium-

low; cover and simmer until rice is tender and liquid is

absorbed, about 20 minutes. With fork, gently stir in corn;

heat through. Sprinkle with parsley.

Additional information: Variation Cajun Red Beans, Rice and Turkey or Ba-

con: Add 6 oz (175 g) smoked turkey, chopped, or 8

slices cooked bacon, crumbled. Stir into rice mixture

along with corn. Source : Canadian Living Magazine: February 2005

Nutritional Info Per serving:

about -

cal 515

pro 19 g

total fat 5 g

sat. fat 1 g

carb 99 g

fibre 17 g

chol 0 mg

sodium 1 mg

% RDI: -

calcium 8

iron 26

vit A 9

vit C 50

folate 59

Cajun

Red Beans

and Rice By The Canadian Living Test Kitchen

“Tap Your Inner Strength”

The New Year is approaching fast and it’s time to get serious about what you want to accomplish. Far too many people end up making the same resolutions… year after year! We don’t want that to end up being you this year. That’s why we have complimentary services offered to you to help you stick to your resolutions and make sure you accomplish them and feel the pride that comes with sticking it through, even when times get tough. Make no mistake about it: achieving your resolutions is going to require some mental toughness. You’re going to have to tap into your inner strength. That means doing things you know will get you to your goals, even when you don’t feel like doing them. In fact, I’ve come across a GREAT quote that you should print out and look at every day: “The chief cause of failure and unhappiness is trading what we want most for what we want at the moment.” - unknown So start right now and tap into your inner strength, and forgo what you want at the moment for what you want in the long term! If you want that small piece of cake, let it go. Remember you want to look your best. You feel tired but you're trying to start a part time business? Burn the midnight oil and keep going! Whatever it is, you can do it and we are here to help you out! Just make sure you realize there are sacrifices to be made to attain your goals.

COMPLIMENTARY Weight Room Orientation

Every Tues. and Wed. evening at 7pm we are offering you the opportunity to be introduced to

all the machines in the weight room by a Certified Trainer.

Come in and sign-up!

Can’t make it on Tues. or Wed. at 7pm?

For $20 you can book a Private Weight Room Orientation.

COMPLIMENTARY Functional Movement Screening and

Personal Fitness Assessment

This is your opportunity to discuss goals, establish a plan and get started in the right direction. Know how your body works so you can workout! Come in to the gym and book your appointment with our Master Trainer!

COMPLIMENTARY Dietary Analysis

We will analyze your current dietary

habits and give you feedback based upon

your specific nutritional needs. We prescribe dietary plans from

Registered Dietitians.

To register, click on the ‘Custom Online Nutrition Plan’ button at

www.bodyfit.ca OR

Come in person and book your appointment our Nutrition

Consultant.

COMPLIMENTARY On-Line Training Programs

Visit www.bodyfit.ca and register

for your login and password to gain access to your own training

PROGRAM designed by our Master Trainer!

(Print out and bring your PROGRAM with you to a

Weight Room Orientation and the exercises will be demonstrated.)

NEW!