I believe that life is a journey, often difficult and sometimes incredibly cruel, but we are well equipped for it if only we tap into our talents and gifts and allow them to blossom.Les Brown
Happy New Year and Welcome to 2011!
Friday, December 31, 2010
Happy New Year
Happy New Year and Welcome to 2011!
Thursday, November 4, 2010
Granola Bar Recipe
Thanks Jessie for this recipe. I really enjoyed the great stories that went along with my nephew sharing these with his friends.
(even for picky eaters)- This the original recipe I started with. The bold is the changes that I made. They were very yummy, even extremely picky Nephew loved them and kept asking for more.
By: PREGOCOOK
Prep Time: 15 Min Cook Time:35 Min Ready In:50 Min
Original Recipe Yield 24 granola bars
Ingredients
1 2 cups rolled oats
2 3/4 cup packed brown sugar (reduced to 1/2c next time reducing to 1/3c)
3 1/2 cup wheat germ
4 3/4 teaspoon ground cinnamon (1tsp)
5 1 cup all-purpose flour (whole wheat flour)
6 3/4 cup raisins (optional)
7 3/4 teaspoon salt (1/2 tsp)
8 1/2 cup honey (or agave)
9 1 egg, beaten
10 1/2 cup vegetable oil (Canola Oil)
11 2 teaspoons vanilla extract
-also added 1/2c craisins
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Generously grease a 9x13 inch baking pan.
2. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
3. Bake for 30 to 35 minutes (20-25 mins for chewy) in the preheated oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, and then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.
(even for picky eaters)- This the original recipe I started with. The bold is the changes that I made. They were very yummy, even extremely picky Nephew loved them and kept asking for more.
By: PREGOCOOK
Prep Time: 15 Min Cook Time:35 Min Ready In:50 Min
Original Recipe Yield 24 granola bars
Ingredients
1 2 cups rolled oats
2 3/4 cup packed brown sugar (reduced to 1/2c next time reducing to 1/3c)
3 1/2 cup wheat germ
4 3/4 teaspoon ground cinnamon (1tsp)
5 1 cup all-purpose flour (whole wheat flour)
6 3/4 cup raisins (optional)
7 3/4 teaspoon salt (1/2 tsp)
8 1/2 cup honey (or agave)
9 1 egg, beaten
10 1/2 cup vegetable oil (Canola Oil)
11 2 teaspoons vanilla extract
-also added 1/2c craisins
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Generously grease a 9x13 inch baking pan.
2. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
3. Bake for 30 to 35 minutes (20-25 mins for chewy) in the preheated oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, and then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.
Tuesday, October 19, 2010
Happy Halloween
Fruition was curious about what is happening in Calgary for Halloween.
Here are just a few ideas that we found:
Calgary Zoo: Boo at the Zoo Oct 26-31st
: other Zoo programs from Oct 16-30th
Heritage Park: Ghouls Night Out Oct 27-30th
Canada Olympic Park: Screamfest Oct 8-31st
Big Four: Cemetery of Sound Oct 29th.
Wednesday, September 8, 2010
Saturday, August 21, 2010
"Watch"
Watch your thoughts; they lead to attitudes.
Watch your attitudes; they lead to words.
Watch your words; they lead to actions.
Watch your actions; they lead to habits.
Watch your habits; they form your character.
Watch your character; it forms your destiny.
Unknown Author
Watch your attitudes; they lead to words.
Watch your words; they lead to actions.
Watch your actions; they lead to habits.
Watch your habits; they form your character.
Watch your character; it forms your destiny.
Unknown Author
Tuesday, July 13, 2010
GREATER GOOD - SUMMER CHALLENGE!
My Personal Challenges
STEP 4 – Spring Cleaning and Summer Fun! July 1st, 2010
Category 1: Living like a minimalist
• I cleaned out my closet this past weekend and realized I had a few pairs of jeans I no longer wear. Continuing with my last challenge not to buy anything new, I took the jeans and gave them as hand-me-downs, or turned them into capri's, just in time for summer. So, every other weekend I would like to try to clean out, get rid of or donate stuff from an area in my home. For example, last week I cleaned out my closet and the next time I will sort through my storage room. The following week perhaps it would be a good idea to go through my desk and so on....lets see how far I can get!?!?
Category 2: Healthy Living
• July is the month where we can hopefully anticipate summer weather. But more than ever, summer time is smoothie time! A smoothie is the perfect way to cool off and get quick nutrition. A healthy guideline is to try to drink a nutritious smoothie every day in order to get your nutrients in a complete liquid form that is easy to digest. Smoothies are also easier and quicker to prepare than other complete meals.
Category 3: Pay it Forward
• I have been coaching kids camps during the week as my summer job while I am off school and although I have been doing it for years, I still find it fascinating to watch children interact. The younger ones have so much innocence and without a fleeting thought, seem to naturally help one another (for the most part!). One of the sunny days that we had last week, we allowed the kids to get smoothies at lunch. Low and behold one of the youngest girls ends up dropping her smoothie on the ground and as you can imagine, devastation set in immediately for this little girl. Without hesitation - and just before the tears start pouring down her face - another little girl about 7 years old interrupts and insists that she will share her smoothie with the little child who no longer had one. Not only was this the cutest thing to watch as it unfolded, but I thought to myself...... that 7 year old didn't hesitate to make the situation better. She didn't stop and wager what was in it for herself and didn't expect anything in return.
Sometimes I think as adults we all too often forget that an act of kindness should come without a price tag and without wager. I believe in karma and truly think that what you put out you will get in return. Perhaps we should all be a little more like six and seven year olds?!?
‘Greater Good’ Tid Bits
For your health: Summer Time Meatless Grilling! (compliments of the food network).
Grilled pizzas topped with avocado, fresh spinach, and goat cheese are a California dream come true.
Stretch the dough to whatever shape fits your grill most easily: round, oval, or even free form. Flipping a large round of dough on a hot grill can be tricky, so we made two smaller pieces and turned them over with tongs and a spatula -- no sweat.
Prep: 25 minutes
Total: 25 minutes
Serves 4
• 3 tablespoons olive oil
• All-purpose flour, for shaping dough
• 1 pound store-bought pizza dough, fresh, or thawed if frozen
• 2 plum tomatoes, thinly sliced crosswise
• 2 scallions, white and green parts separated, thinly sliced
• 1 log (5 ounces) soft goat cheese, crumbled
• Coarse salt and ground pepper
• 1 bag (5 ounces) baby spinach
• 1 avocado, halved, pitted, peeled, and diced
• 2 tablespoons red-wine vinegar
Directions
1. Heat grill to medium. Brush a large rimless baking sheet (or an inverted rimmed sheet) with 1 tablespoon oil. On a lightly floured work surface, roll and stretch dough to two 8-inch ovals or rounds. Transfer to prepared sheet. Brush tops with 1 tablespoon oil.
2. Transfer dough to grill. Cook, without turning over, until undersides are firm and begin to char, 2 to 3 minutes. Using tongs and a large spatula, place crusts on baking sheet, grilled side up.
3. Scatter crusts with tomatoes, scallion whites, and cheese; season with salt and pepper, and slide back onto grill. Cook, rotating occasionally, until cooked through and cheese begins to melt, 3 to 5 minutes. Transfer to a cutting board.
4. In a medium bowl, combine spinach, avocado, scallion greens, vinegar, and remaining tablespoon oil; season with salt and pepper, and toss to combine. Pile mixture onto pizzas; halve, and serve.
STEP 4 – Spring Cleaning and Summer Fun! July 1st, 2010
Category 1: Living like a minimalist
• I cleaned out my closet this past weekend and realized I had a few pairs of jeans I no longer wear. Continuing with my last challenge not to buy anything new, I took the jeans and gave them as hand-me-downs, or turned them into capri's, just in time for summer. So, every other weekend I would like to try to clean out, get rid of or donate stuff from an area in my home. For example, last week I cleaned out my closet and the next time I will sort through my storage room. The following week perhaps it would be a good idea to go through my desk and so on....lets see how far I can get!?!?
Category 2: Healthy Living
• July is the month where we can hopefully anticipate summer weather. But more than ever, summer time is smoothie time! A smoothie is the perfect way to cool off and get quick nutrition. A healthy guideline is to try to drink a nutritious smoothie every day in order to get your nutrients in a complete liquid form that is easy to digest. Smoothies are also easier and quicker to prepare than other complete meals.
Category 3: Pay it Forward
• I have been coaching kids camps during the week as my summer job while I am off school and although I have been doing it for years, I still find it fascinating to watch children interact. The younger ones have so much innocence and without a fleeting thought, seem to naturally help one another (for the most part!). One of the sunny days that we had last week, we allowed the kids to get smoothies at lunch. Low and behold one of the youngest girls ends up dropping her smoothie on the ground and as you can imagine, devastation set in immediately for this little girl. Without hesitation - and just before the tears start pouring down her face - another little girl about 7 years old interrupts and insists that she will share her smoothie with the little child who no longer had one. Not only was this the cutest thing to watch as it unfolded, but I thought to myself...... that 7 year old didn't hesitate to make the situation better. She didn't stop and wager what was in it for herself and didn't expect anything in return.
Sometimes I think as adults we all too often forget that an act of kindness should come without a price tag and without wager. I believe in karma and truly think that what you put out you will get in return. Perhaps we should all be a little more like six and seven year olds?!?
‘Greater Good’ Tid Bits
For your health: Summer Time Meatless Grilling! (compliments of the food network).
Grilled pizzas topped with avocado, fresh spinach, and goat cheese are a California dream come true.
Stretch the dough to whatever shape fits your grill most easily: round, oval, or even free form. Flipping a large round of dough on a hot grill can be tricky, so we made two smaller pieces and turned them over with tongs and a spatula -- no sweat.
Prep: 25 minutes
Total: 25 minutes
Serves 4
• 3 tablespoons olive oil
• All-purpose flour, for shaping dough
• 1 pound store-bought pizza dough, fresh, or thawed if frozen
• 2 plum tomatoes, thinly sliced crosswise
• 2 scallions, white and green parts separated, thinly sliced
• 1 log (5 ounces) soft goat cheese, crumbled
• Coarse salt and ground pepper
• 1 bag (5 ounces) baby spinach
• 1 avocado, halved, pitted, peeled, and diced
• 2 tablespoons red-wine vinegar
Directions
1. Heat grill to medium. Brush a large rimless baking sheet (or an inverted rimmed sheet) with 1 tablespoon oil. On a lightly floured work surface, roll and stretch dough to two 8-inch ovals or rounds. Transfer to prepared sheet. Brush tops with 1 tablespoon oil.
2. Transfer dough to grill. Cook, without turning over, until undersides are firm and begin to char, 2 to 3 minutes. Using tongs and a large spatula, place crusts on baking sheet, grilled side up.
3. Scatter crusts with tomatoes, scallion whites, and cheese; season with salt and pepper, and slide back onto grill. Cook, rotating occasionally, until cooked through and cheese begins to melt, 3 to 5 minutes. Transfer to a cutting board.
4. In a medium bowl, combine spinach, avocado, scallion greens, vinegar, and remaining tablespoon oil; season with salt and pepper, and toss to combine. Pile mixture onto pizzas; halve, and serve.
Monday, May 3, 2010
A Mother's Day Gift Solution
Procrastinating causes stress, but we have the answer.
You have less than a week to do right by Mom. She doesn't need to know that you've never really overcome your last-minute tendencies.
An Online Gift Certificate for relaxation is sure to make her feel great, and you look like you planned well. It's a solution that works for everyone!
After all, no harm, no foul.
Happy Mother’s Day.
You have less than a week to do right by Mom. She doesn't need to know that you've never really overcome your last-minute tendencies.
An Online Gift Certificate for relaxation is sure to make her feel great, and you look like you planned well. It's a solution that works for everyone!
After all, no harm, no foul.
Happy Mother’s Day.
Wednesday, April 7, 2010
A Little Update For Spring
What an amazing time of year it is, to see the winds of change weaving through our surroundings yielding new beginnings and blossoming growth. March turned out to be a month of workshops and learning learning learning, I can't wait to see you in the clinic for a Thai massage! I'd also like to thank all of the beautiful moms-to-be for participating in my maternal massage practicum, it was a great experience.
Monday, April 5, 2010
THE GREATER GOOD CHALLENGE! Refocus
STEP 3 – Refocus: April 5th, 2010 – April 26th, 2010
Category 1: Living like a minimalist
A Calgary couple didn’t buy anything new for a year and so I am willing to try my best at this challenge for the next 21 days and see if it is doable in my life. If something breaks that is non-essential I can either a) fix it b) buy it used/on sale or c) barter to get a new one.
Category 2: Healthy Living
I drink a lot of coffee and I want to see if I can minimize my caffeine consumption and have switched my coffee from regular to decaf and will only allow myself to consume a maximum of 2 coffees a day....this is my intervention!
Category 3: Pay it ForwardI was coming out of the grocery store following a woman who was walking with her lunch in her hand that she had just purchased. A homeless man standing outside the store asked if the lady had any change. Without any hesitation, she instead handed him her lunch and continued on her way. I don’t know what she ate for lunch that day, but I thought what she had done was admirable.
‘Greater Good’ Tid BitsFor your health: Straighten up your posture
Sitting and standing up tall helps you look lighter, leaner, and more confident — and it’s much healthier for your neck, back, and shoulders. Keeping an upright, aligned posture also forces you to continuously use your stomach muscles, which will strengthen your core and tighten your tummy!
Category 1: Living like a minimalist
A Calgary couple didn’t buy anything new for a year and so I am willing to try my best at this challenge for the next 21 days and see if it is doable in my life. If something breaks that is non-essential I can either a) fix it b) buy it used/on sale or c) barter to get a new one.
Category 2: Healthy Living
I drink a lot of coffee and I want to see if I can minimize my caffeine consumption and have switched my coffee from regular to decaf and will only allow myself to consume a maximum of 2 coffees a day....this is my intervention!
Category 3: Pay it ForwardI was coming out of the grocery store following a woman who was walking with her lunch in her hand that she had just purchased. A homeless man standing outside the store asked if the lady had any change. Without any hesitation, she instead handed him her lunch and continued on her way. I don’t know what she ate for lunch that day, but I thought what she had done was admirable.
‘Greater Good’ Tid BitsFor your health: Straighten up your posture
Sitting and standing up tall helps you look lighter, leaner, and more confident — and it’s much healthier for your neck, back, and shoulders. Keeping an upright, aligned posture also forces you to continuously use your stomach muscles, which will strengthen your core and tighten your tummy!
Life Happens
Well, it has been a bit since I last wrote. Life happens and when it gets busy its hard to accomplish all the little tasks that I have set out for myself because as we all know sometimes it feels like there are just not enough hours in a day. So when it feels as though I am not able to accomplish the goals that I have set for myself, I still maintain a few basics:
a) exercise - even when I don't feel like I have the time, a quick work out at least a few days a week allows me to be more productive throughout the day with my studies. A walk at lunch or a quick 20 minute workout is better than nothing at all.
b) i still try to pack my lunch as often as possible from home so I avoid spending money and have complete control of what I am consuming.
c) rest - not only do I try and get a good night sleep, but I take one evening off a week where I don't open my books to study, go on my computer, or work. This is actually hard for me to do as a full time student and working part time.
d) be thankful. when stress kicks in, it is hard to focus on how fortunate I am. Regardless, of how chaotic some months get, my life is still pretty darn good!
Most importantly, re-grouping and re-focusing are all part of the journey. Embrace it and learn from it and make necessary adjustments to help you accomplish your goals!
Erin
a) exercise - even when I don't feel like I have the time, a quick work out at least a few days a week allows me to be more productive throughout the day with my studies. A walk at lunch or a quick 20 minute workout is better than nothing at all.
b) i still try to pack my lunch as often as possible from home so I avoid spending money and have complete control of what I am consuming.
c) rest - not only do I try and get a good night sleep, but I take one evening off a week where I don't open my books to study, go on my computer, or work. This is actually hard for me to do as a full time student and working part time.
d) be thankful. when stress kicks in, it is hard to focus on how fortunate I am. Regardless, of how chaotic some months get, my life is still pretty darn good!
Most importantly, re-grouping and re-focusing are all part of the journey. Embrace it and learn from it and make necessary adjustments to help you accomplish your goals!
Erin
Monday, March 1, 2010
Spring Rejuvenation!
Teased with warm weather one day then shivering flurries the next, enduring Calgarians know to expect the unexpected when it comes to weather.This is a great opportunity to get a head start on spring cleaning. Clutter depletes your energy and sabotages your efficiency. It's time to clean, refresh and renew!
Here are 5 easy tips to help you start the process.
1. Start a general household cleanse. Get all members of your family together so you can work faster.
2. Be ruthless! Establish categories of what's overflowing in your home. We always hang on to stuff "just in case". Chances are if you haven't used it in the past year, you won't this year. Either donate or recycle items.
3. If you get something out, put it away. Putting an item away as soon as you are finished with it is key. This one habit consistently followed, will help straighten up other habits.
4. Make a small step right now. Set your timer. Just 15 minutes a day adds up! You won't feel overwhelmed and if you do this six days a week it adds up to 90 minutes of de-cluttering.
5. We typically buy too much stuff. So make a new rule. If you buy something get rid of two things to make room.
Wednesday, February 17, 2010
What Does Your Posture Reveal?
Whether we are driving, working at a desk, or even just standing still, poor posture can contribute to a number of physical aches and pains.
With a consistent program of massage therapy, the painful points in muscles are loosened and relaxed, joints have greater freedom, and pressure points are relieved. This allows the body to position itself in a healthy and natural posture.
The full article can be read here.
We hope to see you soon, to facilitate your goals to come
INTO FRUITION!
Tuesday, February 9, 2010
A Great Valentines Gift Choice
A thoughtful gift of relaxation -- an Instant Gift Certificate from Fruition Therapeutics, will make your Valentine smile with delight as they anticipate the treat to come!
Give an experience to remember this Valentine's Day.
To purchase an Instant Gift Certificate visit our website; http://www.myfruition.com/
Thursday, February 4, 2010
THE GREATER GOOD CHALLENGE! The next 21 days
STEP 2 – Maintaining a Good Start: February 1st, 2010 – February 22nd, 2010
Category 1: Living like a minimalist
· I often stress out during times of the year when birthdays and Christmas comes around because of the expense of presents. I have done this in the past and need to start again... So all of the change that I accumulate goes into a piggy bank instead of spending it and is used for Christmas and birthday gifts throughout the year. Let’s see how much change I can collect in 21 days?
Category 2: Healthy Living
· This is one many of us can improve on I’m sure – Eating out!! I will allow myself one cheat day per week to eat out. Other than that I challenge myself to make my meals at home. This takes planning. So what I have done is sat down and come up with 4 full weeks of meals on a spread sheet. When I go to the grocery store on the weekend, I take a look at the menu and make a list for just that upcoming week. In addition to the weekly menu, I have a “bare minimum” shopping list that never changes. This is a list of groceries that I have come up with that contains all of the staples that we keep in the house on a regular basis to facilitate breakfasts, snacks and dinners. For example, basic fruits and veggies, pasta, rice, breads, milk, juices, granola bars etc. If I always have these in the house and something has come up where I can’t make what was originally planned on the menu for that night, or if the budget is a little tighter for that week, I always have the staples around to cook a decent meal. Further, instead of making 2 portions for dinner, I make 4 so that lunch is ready to go for us for the next day! This will hopefully minimize the urge to eat out and spend money on those quick fixes!
Category 3: Pay it Forward
· I have to take a moment to share my gratitude for the kindness that someone has given me this past week. I came into Fruition last weekend to start my shift and I was handed an envelope with a note in it. The note was anonymous and had said “Erin, please accept this gift for your schooling.” While I will choose not to share what the gift was, I can’t begin to tell you how overwhelmed I was to know that someone had thought of me and my education. To the very kind and thoughtful person(s) who did this for me, your gift has humbled me, and has served as a reminder of how blessed and fortunate I am, even in the most unexpected moments. Now, while I’m not sure I can return the favour personally (because I don’t know who or where this gift came from), what I can do is accept it graciously and promise to pay the gesture forward to another deserving individual one day. Thank you.
‘Greater Good’ Tid Bits
For your health: BENEFITS OF ALMOND OIL
· Almond Oil: is a wonderful emollient. When applied to the skin it is a fantastic moisturizer, keeping the skin soft and hydrated. Further, it is a great natural alternative to synthetic moisturizers that contain chemicals and best of all it is inexpensive! I use choose to use Almond Oil as my facial moisturizer, but it can be applied anywhere. A medium sized bottle costs approximately $6-$8 at health food stores and it lasts me a few months for my face! Be sure to store it in the fridge to extend its shelf life.
Erin
Category 1: Living like a minimalist
· I often stress out during times of the year when birthdays and Christmas comes around because of the expense of presents. I have done this in the past and need to start again... So all of the change that I accumulate goes into a piggy bank instead of spending it and is used for Christmas and birthday gifts throughout the year. Let’s see how much change I can collect in 21 days?
Category 2: Healthy Living
· This is one many of us can improve on I’m sure – Eating out!! I will allow myself one cheat day per week to eat out. Other than that I challenge myself to make my meals at home. This takes planning. So what I have done is sat down and come up with 4 full weeks of meals on a spread sheet. When I go to the grocery store on the weekend, I take a look at the menu and make a list for just that upcoming week. In addition to the weekly menu, I have a “bare minimum” shopping list that never changes. This is a list of groceries that I have come up with that contains all of the staples that we keep in the house on a regular basis to facilitate breakfasts, snacks and dinners. For example, basic fruits and veggies, pasta, rice, breads, milk, juices, granola bars etc. If I always have these in the house and something has come up where I can’t make what was originally planned on the menu for that night, or if the budget is a little tighter for that week, I always have the staples around to cook a decent meal. Further, instead of making 2 portions for dinner, I make 4 so that lunch is ready to go for us for the next day! This will hopefully minimize the urge to eat out and spend money on those quick fixes!
Category 3: Pay it Forward
· I have to take a moment to share my gratitude for the kindness that someone has given me this past week. I came into Fruition last weekend to start my shift and I was handed an envelope with a note in it. The note was anonymous and had said “Erin, please accept this gift for your schooling.” While I will choose not to share what the gift was, I can’t begin to tell you how overwhelmed I was to know that someone had thought of me and my education. To the very kind and thoughtful person(s) who did this for me, your gift has humbled me, and has served as a reminder of how blessed and fortunate I am, even in the most unexpected moments. Now, while I’m not sure I can return the favour personally (because I don’t know who or where this gift came from), what I can do is accept it graciously and promise to pay the gesture forward to another deserving individual one day. Thank you.
‘Greater Good’ Tid Bits
For your health: BENEFITS OF ALMOND OIL
· Almond Oil: is a wonderful emollient. When applied to the skin it is a fantastic moisturizer, keeping the skin soft and hydrated. Further, it is a great natural alternative to synthetic moisturizers that contain chemicals and best of all it is inexpensive! I use choose to use Almond Oil as my facial moisturizer, but it can be applied anywhere. A medium sized bottle costs approximately $6-$8 at health food stores and it lasts me a few months for my face! Be sure to store it in the fridge to extend its shelf life.
Erin
Tuesday, February 2, 2010
Kendra, B.Sc, R.M.T., R.Ac.
Fruition Therapeutics is pleased to announce!
Kendra Heck will be seeing patients for both acupuncture and Tui Na massage therapy on:
Monday 1-5
Tuesday 7-3
Wednesday11-7
Thursday 11-7
Friday11-5
Alternating Saturdays 9-2
For information on the role acupuncture can play in your health and wellbeing, call us at (403)244-9111.
Monday 1-5
Tuesday 7-3
Wednesday11-7
Thursday 11-7
Friday11-5
Alternating Saturdays 9-2
For information on the role acupuncture can play in your health and wellbeing, call us at (403)244-9111.
Monday, February 1, 2010
Valentines Love Relaxation
Chocolates are lovely, this we know.
They make us smile, release soothing chemicals in our brains and generally take us to a happy place.
So does a pampering, relaxing personal treatment! And without an ounce of guilt!
It's the perfect, thoughtful gift of relaxation.
Present your Valentine with a beautiful Instant Gift Certificate this year from Fruition Therapeutics!
Design, preview, then email or print -- right when you purchase!
Visit our website - http://www.myfruition.com/
Solve our Valentines Puzzle!
Sunday, January 17, 2010
THE GREATER GOOD CHALLENG! Week 1 Progress
Hello All!
Well I have been able to keep a food journal for a week which is a feat! The most glaring observation is my sugar intake....holy cow! I thought I was conscientious of how much sugar I consumed, but this journal keeping has really made it evident how much I choose NOT to pay attention to the details of my diet. The worst culprit - my coffees!! Not only do I use the flavoured coffee cream in every cup (which is sweet enough as it is), but I put a table spoon of sugar in my coffee as well. Further, is it really necessary to drink coffee from 8am -2pm every day??? I won't even mention my pop-drinking-habits. Seriously, I don't know how I still have all my teeth! I am realizing that although I may not "think' I consume that much sugar in a day, when I go back, look at my weekly intake and add it all up...its a lot! While its always nicer to keep unwanted habits "out of sight and out of mind", I appreciate the fact that I am more aware of my intake and recognize my poor habits. I really do have to hold myself more accountable once I write things down. Lesson #1 - reduce sugar intake.
Erin
Well I have been able to keep a food journal for a week which is a feat! The most glaring observation is my sugar intake....holy cow! I thought I was conscientious of how much sugar I consumed, but this journal keeping has really made it evident how much I choose NOT to pay attention to the details of my diet. The worst culprit - my coffees!! Not only do I use the flavoured coffee cream in every cup (which is sweet enough as it is), but I put a table spoon of sugar in my coffee as well. Further, is it really necessary to drink coffee from 8am -2pm every day??? I won't even mention my pop-drinking-habits. Seriously, I don't know how I still have all my teeth! I am realizing that although I may not "think' I consume that much sugar in a day, when I go back, look at my weekly intake and add it all up...its a lot! While its always nicer to keep unwanted habits "out of sight and out of mind", I appreciate the fact that I am more aware of my intake and recognize my poor habits. I really do have to hold myself more accountable once I write things down. Lesson #1 - reduce sugar intake.
Erin
THE GREATER GOOD CHALLENGE - GETTING STARTED!
MY PERSONAL CHALLENGES!
STEP 1 – Starting with the basics: JANUARY 11TH, 2010 – JANUARY 31ST, 2010
STEP 1 – Starting with the basics: JANUARY 11TH, 2010 – JANUARY 31ST, 2010
Category 1: Living like a Minimalist
- I have set myself a budget that works for me. I have created a spread sheet on Microsoft excel and have been using it like a diary to see where my spending has gone. The 1st column is income, 2nd column are bills that I have to pay every month and the date they are due (including groceries), the 3rd column is money that I spend for fun. My goal is to pay my tuition this year without taking out student loans. BIG Task!
Category 2: Healthy Living
- I have always been active and have a new challenge that I will be trying to accomplish come spring/summer, but need to start now. I’ll let you know what I am working towards a little later. Thus I must get moving 5 days a week to get in shape for my challenge (for me this is realistic)!
I have done this in the past, but also need to get back to being diligent and keep a food diary.
Category 3: Pay it Forward
- Once a week perform a specific act of kindness or pay a favour forward without expecting anything in return. I don’t care if it’s big, small, words of kindness or a thoughtful gesture - we all could have kinder intentions.
‘Greater Good’ Tid Bits
Recipe: ROASTED CAULIFLOWER
- Preheat oven to 425 degrees. Wash and cut cauliflower into florets and place on baking sheet. Drizzle with extra virgin olive oil. Add a dash of salt and pepper. Place in oven for 40-45mins turning or shaking once or twice while baking.
- NOTE: I credit this recipe to Jillian Michaels and I didn’t believe this would be any good...but it really is great! Serve it as a vegetable side dish for dinner. It’s really simple and who knew cauliflower could have so much flavour!
THE GREATER GOOD CHALLENGE - CATEGORIES
Category 1: Living like a minimalist
- Obviously, we are all in different financial situations so do what works for you. The basic idea is to cut back financially/materialistically and instead become creative in our everyday lives to explore meaning in things that don’t have a price tag. I have a lot of ideas for this category so we’ll start slow!
- There are exceptions to maintain “necessities” in life. These include:
- Food & Groceries (but set a budget for groceries and stick to it).
- Transportation is a gimme– Car repairs, maintenance & gas (however minimize where possible: walking, biking, transit and if you need repairs, see what parts or services can be bartered)
- If one of the goals you are trying to achieve includes minimizing the amount of money you spend on clothes, for the sake of hygiene please purchase NEW underwear, socks & bras!
Category 2: Healthy Living
- This one has never ending possibilities! The basics include:
- GET MOVING! 3 days a week do a minimum of 25 minutes of exercise, even if you start off walking.
- Healthy Eating 5 days a week. How you choose to go about this is up to you, but treat your body with goodness 5 days a week and reward yourself on the weekends! Everyone is different so I won’t set boundaries, but rather give you tips and ideas. If you do one thing, I suggest you keep a food diary. Sounds like a big pain, but once you get in the routine of doing it, it’s as habitual as brushing your teeth!
Category 3: Pay it Forward
- This is not a category to gloat, get attention or any extra recognition. If we need more of anything we need more kindness and generosity. We all know this, but I don’t think we do it, including myself. This is to inspire a little love in the world and that is the only reason I choose to share my experiences in this category!
- Once a week perform a specific act of kindness or pay a favour forward without expecting anything in return. I don’t care if it’s big, small, words of kindness or a thoughtful gesture - we all could have kinder intentions.
It Takes 21 Days To Break A Bad Habit
- In order to ensure behaviour change, experts agree that it takes a minimum of 21 days to change a behaviour. Look at the date you are planning on changing your habit, count ahead 21 days and on that date write down your goal in positive terms. There is magic in the written word when it applies to you. Now, make a commitment that you will follow your plan for 21 days.
- I, along with my team at Fruition will be following The ‘Greater Good’ Challenge within our own lives and blogging about it. Every 21 days we will introduce a new challenge or goal within each category for a year (except Category 3 which will remain constant within our everyday lives). We will attempt to follow our challenges for the whole 21 days and evaluate our progress and make changes if needed!
Disclaimer:
I understand that this challenge isn't going to mesh perfectly with everyone’s lifestyle. I’m a student who has decided to go back to university to complete a 4 year degree. I don’t have children or a full time job (anymore!) so my challenges are going to be different than a family of 5 per say.
Fatigue, boredom, depression, and stress can all make it difficult to stick with your program. But having a relapse isn't as important as how you deal with the relapse. If you are so devastated by failure that you call your good intentions into question, changing habits can become very difficult for you. But, if you allow for an occasional relapse and treat it as nothing more than a slight misstep that teaches you something, then you're on the right track.
I believe in the power of intention and I believe in change. And by that I mean that I believe change is healthy and it’s possible. So, if my challenges and goals can spark a little motivation for others and your challenges and goals can spark a little inspiration in me and my team at Fruition, then together we can find that morale and support that can sometimes seem so distant! I believe that in order to be determined you have to have discipline, and vice versa. In order to be disciplined you have to have determination. And trust me it is so worth it!
So who’s on board?!
Erin Krushelnicki,
“The Price of Discipline is Always Less than the Pain of Regret.”
-Nido Qubein
Wednesday, January 13, 2010
Fruition Therapeutics will be at the 2010 Calgary Oscars
Celebrating Calgary's Best....We have been nominated for the 2010 Calgary Oscars in the category of Best in Spa and Beauty!
The Calgary Oscars was established to bring together local businesses, media and the public to celebrate the best in Calgary businesses all in support of the Green Learning Foundation, a registered charitable organization devoted to children’s education. The foundations mission is to facilitate children learning how to become true innovative, critical thinkers. GLF supports breaking away from the traditional method of education, giving students the opportunity to explore the world around them according to their individual learning preferences.
Thank you for your continuing support,
Your Team at Fruition Therapeutics
The Calgary Oscars was established to bring together local businesses, media and the public to celebrate the best in Calgary businesses all in support of the Green Learning Foundation, a registered charitable organization devoted to children’s education. The foundations mission is to facilitate children learning how to become true innovative, critical thinkers. GLF supports breaking away from the traditional method of education, giving students the opportunity to explore the world around them according to their individual learning preferences.
Thank you for your continuing support,
Your Team at Fruition Therapeutics
Monday, January 11, 2010
THE GREATER GOOD CHALLENGE!
I’m no Yogi, psychologist, or doctor. I like to laugh, I curse a little too much, and I consider myself a “professional procrastinator”! Add the fact that a whole decade has already come and gone since the turn of the “new millennium” and time just seems to be flying by. I don’t think anyone would disagree that the last couple of years have been filled with uncertainty. But let’s be honest, uncertainty can come at any given time for some individuals or families, regardless of where the economy is at on its constant roller coaster ride.
So where does morale fit in and how do we go about maintaining it? Perhaps the second decade of this new millennium is an opportunity to be economically creative, achieve a goal or just live a little healthier in order to create stability and avoid as many future “ups & downs” as possible! Now without sounding like Oprah (oh god, I do sound like Oprah. Oh well she’s retiring soon anyways – wink, wink nudge, nudge!), what if someone did give you a challenge? And what if you were held accountable to achieve the goals you’ve set for yourself? Perhaps this is the purpose behind the challenge I am about to propose. Because I too will not accomplish a goal unless I share it with the world around me and by doing so, I now run the risk of being held accountable to those who know what I’m trying to achieve and whether or not I achieve it (insert panic...)!
Now what exactly is “The Challenge”??? It’s simple. Three Categories. And you do what you want within these categories so long as it follows the basic ideas. You can do all of it along with us, parts of it, or you can do none of it. The world is your oyster!
Erin Krushelnicki,
“The Price of Discipline is Always Less than the Pain of Regret.”
-Nido Qubein
So where does morale fit in and how do we go about maintaining it? Perhaps the second decade of this new millennium is an opportunity to be economically creative, achieve a goal or just live a little healthier in order to create stability and avoid as many future “ups & downs” as possible! Now without sounding like Oprah (oh god, I do sound like Oprah. Oh well she’s retiring soon anyways – wink, wink nudge, nudge!), what if someone did give you a challenge? And what if you were held accountable to achieve the goals you’ve set for yourself? Perhaps this is the purpose behind the challenge I am about to propose. Because I too will not accomplish a goal unless I share it with the world around me and by doing so, I now run the risk of being held accountable to those who know what I’m trying to achieve and whether or not I achieve it (insert panic...)!
Now what exactly is “The Challenge”??? It’s simple. Three Categories. And you do what you want within these categories so long as it follows the basic ideas. You can do all of it along with us, parts of it, or you can do none of it. The world is your oyster!
Erin Krushelnicki,
“The Price of Discipline is Always Less than the Pain of Regret.”
-Nido Qubein
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