15 Tips for a Healthy Christmas Season

By Kimberly of FancyLittleThings.com


1. Be Active // Strive to do something active every day. You don’t need to run 5 miles or endure a 60 minute muscle pumping session at the gym. If you can do that..GREAT! If not try just to move around the house, stroll around the neighborhood to see lights, check out your local parks and see if they have anything you can walk through. In the words of Nike, just do it.
2. Try New Foods // Explore your options. The holidays are a great time because food bloggers are trying out a lot of the “seasonal” flavors. Explore Pinterest.
  • Pomegranates
  • Cinnamon
  • Peppermint Tea (not really seasonal you can buy it all year long…but peppermint just screams winter!)

3. Choose Wisely //Realize that some foods only come around this time of year. That also doesn’t mean throw caution to the wind. If you are debating between a Peppermint Mocha or Chipotle, go with the mocha…Chipotle will always be around. Just be cautious with Starbucks drinks, they are loaded with sugars! Go skinny and go small. All you really want or need is a taste, not an overload.

4. Learn to Say “No Thank You” // People are going to give you goodies. Cookies, pies, cakes,candies galore. Learn to say “No Thank You”. As a person who bakes a lot solely to give it to others, they most likely won’t be offended. And if they know your desire for a healthy lifestyle, they should respect your decision.

5. Have Friends Over // By having friends over you can control what is being made. Sounds control freakish I know but trust me it works.

6. Have Just a Taste // If there is a Christmas delicacy you MUST have, then have it but in moderation. I allow myself treats when needed. Because let’s be real, not allowing anything during this season may possibly bring out your inner scrooge…that my friends we don’t want. Have a slice of pumpkin roll, a sliver of peppermint cheesecake, or a bit of peanut brittle….just don’t sit down and eat numerous servings. That will cause a sugar coma, tummy ache, a trip to the pharmacy for some Pepto and you sitting on the couch contemplating why you ate that…all of which are not good feelings.

7. Hydrate // Drink water throughout the day. Staying hydrated is one of the best ways to ward off those hunger pains. Most of the time when you’re hungry you are really just thirsty.  I keep a water bottle with me all the time. Granted, I do have little human servants (aka students..they’re really not my servants) that will fill my water bottle up and even ask to when they see it’s low. Don’t wait until the end of the day to drink your water. You’re defeating the purpose and you’ll have to pee all night long…just saying…
8. Keep Your Hands Busy // How many times do we eat out of boredom? I know that was a huge thing for me in the past. I was bored so I’d find something to eat. My body didn’t need the food, my brain needed an activity. Read a book, get outside, learn a new craft. Do something that will take your mind off of food.
9. Listen to Your Body // Learn to know when your body is full and when it is hungry. Also if your body is genuinely hungry give it what it needs, nutrients. Eat an apple with peanut butter or some carrots and hummus…not an Oreo truffle.
10. Remake Your Favorites // Explore the world of cooking…scary to some I know. But when you cook your own foods that is when you can control.
Taste of Home has a great healthy make over section. Dashing Dish is a great website where she has re-created numerous recipes, {plus she loves Jesus too!!}. I also love Skinny Taste and Eat Yourself Skinny for lightened up versions of everyday classics.

11. Start a Challenge // Gather up a group of family members, friends, co-workers and do a Christmas time challenge.

  • Who can eat the most colors in one meal?
  • Who can drink the most water?
  • Who can do 20 push ups under the tree?
  • Or…you can go visit my friend Lindsey and join in on the Elf for Health..Rounds 2 and 3 of course!
12. Find New Stress Relievers // This time of year is stressful. Between all the parties, get-togethers, fighting traffic, and finances, there will be stress. Don’t take it out on a pint of Ben and Jerry’s. Take a walk, journal your thoughts, drink some tea, take a nap {if possible}, give yourself a manicure and pedicure….pray. Food isn’t going to solve your problems. Sure it tastes good but a few hours down the road…is your problem gone?
13. Take the Stairs // Any chance you  have to get in extra movement use it! Truly make every moment count. So when you can feasibly take the stairs do it. That extra burn will help somewhere down the road.
14. Plan Ahead // Plan your meals and snacks. I love cooking and prepping on the weekend. I just recently learned the joys of smoothie packs. These are wonder when I need a sweet hit at night before bed. I just chop up a variety of fruits, place a single serving of 2-3 different fruits in a bag, and freeze them. When I’m ready for a smoothie I take a bag out, put the contents in a blender, add some almond milk (you can do regular dairy..I choose not too) and blend. It’s super yummy, cost saving and time efficient!
Menu planning is great too, that way you don’t have to question what you want to make.
Chop up veggies and fruits for easy-to-grab snacks throughout the week: apples, bananas, and baby carrots. Clementines are lovely and in season right now.
15. Live // I think this is the most important part. Live. Understand that no one is perfect and you will slip up. But there is grace in every moment. We are all learning about life each day. If you over indulge one meal it’s not the end. Pick yourself up, dust off whatever shame, disgust, lost hope feelings you may have and move on. Balance yourself back out. The worst thing you could do this holiday season is live a life of being trapped to restrictions …..that takes the grace out of living.
You can find the happy medium between restriction and over indulgence…that is where healthy begins.

Low Back Pain, Be in the Know. It does not have to be a permanent part of your aging.


Low back pain is an area of significant concern as it affects upwards of 80% of the population at some point in their life.  It is the second most common reason we visit our doctor (the first being an upper respiratory infection). Low back pain affects males and females equally and is most common between 30-50 years of age. Most causes of low back pain are mechanical and non-organic, meaning that they are not caused by something like a fracture, infection or cancer. Low back pain can interfere with our daily work and recreational activities as it takes a toll on our bodies.

Some causes of low back pain are due to:FullSizeRender

  • work related injuries (sudden movements, poor posture, repetitive movements)
  • sports injuries
  • stress
  • car accidents
  • improper lifting
  • arthritis
  • disc degeneration
  • pregnancy-related
  • osteoporosis

Any of these things can cause your spine to shift out of its’ normal position (alignment) and possibly affect your range of motion (how well you move in all directions). Improper alignment and movement puts added pressure on your joints, muscles and nerves in the area – which are commonly the cause of low back pain.

Tips to Prevent Low-Back Pain

  • maintain a health weight and diet
  • remain active and avoid prolonged inactivity or bed rest
  • warm up/stretch before exercising or performing any other physical activity
  • maintain proper posture (during all activities, not just at your desk)
  • wear comfortable, low-heeled shoes
  • sleep on a mattress of medium firmness to minimize curves in your body (this also depends on what type of sleeper you are)
  • lift with your knees, keep object close to your body and do not twist when lifting

Are you experiencing any of these symptoms?

  • leg pain with numbness/tingling, loss of strength
  • back pain when you cough or sneeze
  • difficulty standing up after sitting for a period of time
  • stiffness in the morning that eases when you start to move around
  • pain in your hip/buttocks/thigh/knee/foot.
  • inability to bend equally to each side
  • unbalanced posture – start from a head tilt, unleveling of shoulders and pelvis
  • pain that worsens with time

If you said yes to any of these, consult a health care professional such as a Chiropractic Doctor, to assess your specific condition and the best course of action that is right for you.

Here are some back facts to keep in mind if you find it bothering you:

Rest vs Activeback
When injured we are often told to rest until the injury has healed. If you are experiencing minor back pain, avoiding exercise maybe the worst thing you can do . It is important to remain active when recovering from an injury – remember to keep your condition in mind and don’t overdo it! Your intensity should decrease but frequency should not. Those who remain active usually recover quicker.

Hot vs. Cold
This is an area of heated debate – heat or ice! Right after an injury a warm bath may sound soothing, but should be avoided. Getting into a hot bath can make the inflamed area worse as heat can increase the inflammatory response in an acute injury. Ice should be applied to an injury for 10-15 minutes, let the body return to normal temperature before reapplying. This can be done for the first 48-72 hours post injury. Heat can be introduced after 72 hours and applied in the same manner.

Slipped Disc
The spine consists of 26 bones (vertebrae) and are cushioned by discs. The discs act to protect the bones as a shock absorber of daily activities like walking, lifting and twisting. Injury and wear and tear can cause these discs to weaken allowing for the inner portion of the list to protrude out of the outer portion – and this is a slipped or herniated disc. Depending on the severity of protrusion, can cause varying levels of pain and discomfort.
A slipped disc can revert back to its normal position spontaneously but can take upwards of six weeks to fully recover. When a slipped disc is present, it is best to stay moderately active and avoid inactivity.

Back pain should never become a normal part of life. As we age, we may be susceptible to certain conditions, but with all of the treatment options available, it should not be a permanent part of your aging process.

Article written and submitted by Dr. Anita Chopra, D.C. of A Remarkable Me Therapeutic Centre

Remedial Exercise with ReAnn

remedial exercise

Because sometimes our workouts need to be slow…..and easy…..

  • Are you plagued with chronic stiffness, aches and pains?
  • Does exercise aggravate your symptoms?
  • Do you suffer from Fibromyalgia?
  • Would you like to ease into a more active lifestyle?

If you answered yes to any of these questions, then this 60 minute class is for you.

The use of remedial exercises to stretch out tension and improve strength and flexibility will add greatly to the effect of your massage therapy treatments.

Stretching is often neglected by most of us and is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. It is a mistake to think that something as simple as stretching won’t be effective, a stretching routine is just as important within a strength and conditioning program for optimal athletic performance. It means properly warming up the body and developing each specific type of stretch and its intensity, duration and frequency.

Focus of this class:

  • eliminating the tension in your muscles,
  • improving your joint mobility,
  • promoting muscle strength,
  • reducing stress.

Date:  Monday April 13th at 6:00 pm (every Monday after)

Cost: $20.00 per class (save more with our packages)

Register with ReAnn by calling (905) 452-5400 or emailing her at clientcare@aremarkableme.ca

A Remarkable Me Book Club


Between busy schedules and long days, expressing love can fall by the wayside. We forget to compliment, to give gifts “just because,” to linger in our embrace. The things that say “I love you” seem to either not get said or not get through. This is a book about saying it—and hearing it—clearly. No gimmicks. No psychoanalyzing. Just learning to express love in your spouse’s language.

With over 10 MILLION COPIES SOLD, The 5 Love Languages® has transformed countless relationships. Its ideas are simple and conveyed with clarity and humor, making this book practical as it is personable. You’ll be inspired by real-life stories and encouraged by its commonsense approach. reading this book feels like taking a walk with a wise friend. Applying it will forever change your relationship.

Join A Remarkable Me on Thursday April 9th, 2015 at 6:00 pm and go deep into the pages of The 5 Love LANGUAGES.

With the help of Gary Chapman’s practical guide, this discussion group hopes to help couples and groups experience transformation through thought-provoking, chapter-by-chapter discussion and application questions.

We will discuss ‘The 5 Love LANGUAGES’ weekly starting on Thursday April 2nd to Thursday April 30th, 2015 from 6:00 pm to 7:00 pm.

Cost for 5 weeks: $30.00 plus HST includes book and study guide.

Register for this 5 week program on Eventbrite.