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  • 12/11/2017 6:40 AM | Julie Johnson (Administrator)

    ASK THE WELLNESS EDUCATOR!  By Jorji Jett

    TIPS FOR SELF CONTROL OVER THE HOLIDAYS!  

    Even if you have iron willpower, the holidays are challenging when it comes to self-control and avoiding weight gain. In fact, the average American will gain between 1 and 7 pounds during the six-week span between Thanksgiving and New Years! In the name of holiday cheer + with wellness in mind, we want to arm you with a few healthy holiday habits to help you maintain + enjoy the festivities without stress.


    Drink Wisely

    High-calorie and sugar-loaded drinks such as hot chocolate and eggnog are very popular through the holidays.  So are alcoholic beverages that offer little to no nutritional value. Not only does alcohol add empty calories, but it lowers your inhibitions and self-control which can lead to more indulging than you originally planned! These indulgences in moderation won’t hurt, but the calories you drink combined with all that food can add up quickly.


    Solution: 

    Instead of grabbing the first thing that comes to mind when you enter the party, think about which drink is really going to hit the spot.  Savoring a drink you truly want will leave you more satisfied and less likely to reach for another without thinking! You may also plan the nights that you will be indulging in alcohol and skip the nights that are not all that festive.


    Sipping on a glass of water in between holiday beverages will also help you consume less while keeping you hydrated! This is especially important if you’re drinking alcohol and eating high-sodium foods. if you have iron willpower, the holidays are challenging when it comes to self-control and avoiding weight gain.

    Don’t Skip Meals

    It’s easy to think in terms of “saving calories”, but that habit will do just about everything but help! According to the National Weight Control Registry, over 75% of those successful in maintaining lost weight eat breakfast, and those who skip meals are more likely to overindulge later and feel less in control when faced with high-calorie options!

    Solution:

    Instead of skipping meals to bank calories for later, plan your meals according to the activities you have planned for that day! If you’ve got a dinner party, plan a light but balanced breakfast, a lunch with fiber and lean protein, and a healthy snack right like a TLS Shake before you head out the door. Plus, planning your meals allows you to take your CORE to curb cravings all night long!

    Showing up feeling satisfied instead of starving will help you decide what you really want to indulge on, and can help you say no when you know you’ve had enough for one night.

    Manage Stress

    Family visits, travel, vacations, and holiday parties fill the holiday season. For most of us, that means our stress levels go through the roof! Unfortunately, that means the level of cortisol, the hormone released in response to stress, in our blood rises right along with it. This can cause an increase in stored belly fat, reduced self-control, and increased cravings for sugar and carbohydrates.

    Solution:

    If holiday deadlines, travel plans, and party planning are stressing you out, take a few moments to step away. Try finding a quiet space to do simple tasks such as breathing, stretching, take a relaxing walk, or doing yoga.  These can give you time to take your TLS ACTS to manage stress-related side effects, keep cortisol levels down, and avoid emotional eating!

    Keep a Schedule

    Food isn’t the only factor at play when talking about holiday weight gain.  Your schedule has probably been disrupted and you want to take time to catch up with the family you may not see that often, so you’ll probably find yourself less active than usual.  Sitting on the couch watching sports and catching up with family is a common holiday tradition, but inactivity coupled with heavy holiday foods can mean you’ll be carrying a few excess pounds with you when you leave.

    Solution:

    Did you know that ninety percent of National Weight Control Registry participants successful in maintaining weight loss exercise on average 1 hour a day? While an hour is best, getting even 20-30 minutes of exercise in the morning will ensure you get your daily workout, rev your metabolism, and make you more active throughout the day!  Plus, the schedule will help to create a long-lasting healthy habit that can double the odds of keeping the weight off.

    Portion Sizes Matter

    It’s not just what you eat, but how much you eat that makes a difference. Serving sizes have increased significantly over the years, and so have plate sizes! This can make it more difficult to practice self-control and determine how much you should be putting on your plate, especially when you’re looking at heavier-than-normal dishes that you may have never tried before!

    Solution:

    Try choosing a smaller salad plate instead of the larger dinner size, but not just because oversized servings won’t fit! Choosing smaller plates can actually make you feel fuller with less food because we feel like there’s plenty of food on our plate – and that’s usually the case. Be sure to fill half your plate with fruits and vegetables, leaving just half for meat and starchy foods.

    You can also control portion sizes by making your dish portions smaller! Whether you’re hosting the entire party or simply bringing a dish, try cutting it into smaller sizes or creating smaller versions (i.e. cake pops instead of cupcakes).  Not only will you + guests be tempted to eat less, but you’ll be able to sample more without going overboard!


  • 12/10/2017 7:41 PM | Julie Johnson (Administrator)

     A Big Thank You to all the WOW members that brought food, gift certificates and gifts for our adopted family!  I was incredibly blessed when so many members stepped up to the plate above and beyond the call of duty, that truly made me appreciate our community even more!  Please take a moment to review the women and the businesses that went above and beyond the call of duty:

     Betty Jo Vergets of Ace Hardware

    Shannon Johnson of Trees and Smockville restaurants

    Edie Salmon of Ken & Daughter Jewelers

    Celia Austin of Rain Dance Ranch Marketplace and Winery

    Betsy Fettig - Jac's Deli & Frozen Custard

    Desiree Neel of Allure Hair Design

    Sherrie McClure of Tame your Space, LLC

    Kelly Hagglund of The Kelly Group Real Estate

    Holly Hettrick - Holly Hetrick, Psy.D., LLC

    Sheila Blakeslee of Blakeslee Vineyard

    Cassandra Teegarden of Natalie’s Estate Winery

    Alina Blankenship of Bree Noa Publishing and Marketing

    Heather Lewis of Lewis Audio Video

    Jeanne Biggerstaff of Biggerstaff Virtual Business Assistant & Interrobang

    Linda Humphers – Retired

    Jill Paul of Oregon Health Authority

    John Kerekanich of Newberg Ford

    Meri Kerekanich of The Kelly Group Real Estate


  • 12/10/2017 7:39 PM | Julie Johnson (Administrator)

    The Christmas Surprise Extravaganza was a huge success, for those that could not attend, here was the itinerary for the evening:

     1st Stop – Rain Dance Ranch – 3:00 p.m. – 4:45 p.m. (20% off all items)

    26355 Bell Road, Newberg – Ken & Celia Austin - 503-537-4206

     2nd Stop – Hazelfern Cellars – 4:50 p.m. – 5:15  

    4008 NE Zimri Drive, Newberg – Bryan & Laura Laing – 503-928-1893

     3rd Stop – Adopted Family – 5:20 p.m. – 5:45 p.m. 

    Shauna, Dylan, Hunter & Micah’s home

     4th Stop – NW Fresh Seafood & Church – 5:55 p.m. – 6:30 p.m. – Seafood Appetizers & Blakeslee Rose

    611 N Main Street, Newberg – Cathy Kassebaum – 503-538-4555

     5th Stop – Tinas Restaurant – 6:45 p.m. – 7:20 p.m.  Dinner

    760 N Hwy 99W, Dundee – Michael and Dawn – 503-538-8880

     6th & 7th Stop – Dayton Mercantile & Seufert Tasting Room – 7:40 – 8:10 p.m. ($5 coupon to Dayton Mercantile)

    303 Main Street, Dayton  - Teresa Shelburn – 971-241-9721 & Michelle Seufert – 503-864-2946

     8th Stop – Kelly Hagglund’s Home – 8:30 p.m. – 9:30 p.m.

    15880 NE Highway 240, Newberg – John & Kelly Hagglund – 971-219-4977

    Dessert by Luckee Dutch – Marilyn Van Grunsven & Angela Van Grunsven

    Entertainment by Sonja Haugen on Piano and Linda Holtgreve singer

    Carols and gift exchange


  • 12/10/2017 7:31 PM | Julie Johnson (Administrator)

    Calling All WOW Party Girls! 

    If your business offers services to enhance parties, weddings and celebrations, we would love to showcase you at the February Event!

    February 22nd - Party Central @ Laurel Ridge

    Contact Meri Kerekanich @ Meri@thekellygroup.net and we’ll get you a spot to display your wares & literature

    And we’re going to Party with Laurel Ridge wines & Party Foods as we learn how to enhance our personal and professional events!

     


  • 11/06/2017 11:35 AM | Julie Johnson (Administrator)

    VITAMIN D DEFICIENCY AND DAYLIGHT SAVINGS TIME

    This time of the year where Daylight Saving Time means you can start getting excited about an extra hour of sleep, but it comes with a drawback: your exposure of sunlight decreases. Vitamin D is a fat-soluble, necessary nutrient that our skin synthesizes when exposed to the sun. With the sun is the major natural provider, a decrease of sunshine due to shorter days and cooler weather means that winter can be a serious problem for people with vitamin D deficiency.

    Depending on your location sunlight may be an issue. Through sunlight exposure, the body is designed to change vitamin D into a substance called 25-hydroxyvitamin D.  Your body must have vitamin D to absorb calcium, promote bone growth and regulate other body functions. But, winter months can be harsh enough to keep people indoors, limiting your body’s ability to produce the calcium you need for optimal health.

    Due to the winter season, the body’s ability to produce the ideal vitamin D levels may already be subdued.  This is a concern because you become at risk for a weakened immune system, rickets, or the development of bone abnormalities such as soft bones and fragile bones if your body doesn’t get adequate vitamin D.

    There are two alternate methods of fulfilling your body’s vitamin D needs other than sunlight. These include food and supplementation. Foods that are naturally rich in vitamin D are fatty fish, eggs yolks, liver, and cheese. They are perfect to add to your diet during the colder, cloudier months of the year.

    If you follow a plant-based diet or simply aren’t getting enough vitamin D from your dietary intake, you may need to look to supplementation. Remember, not all supplements are created equal and absorption is very important! I can give you some thoughts on that if you are interested.

    Vitamins D2 and D3 two great forms of vitamin D to look out for, although D3 is more commonly recommended because it is the naturally occurring form of vitamin D found in the body.  While time-of-day doesn’t seem to have much impact on the absorption of this supplement, it is fat-soluble which means your body will make better use of it if taken with a meal.

    As Daylight Saving Time is here, don’t forget to be sure you’re getting the vitamin D you need for optimal health this holiday season!

    What I love doing is meeting with individuals and discussing their goals and developing a plan to help them in their journey to optimal health and weight management!  Call me for a cup of coffee!  

    Jorji Jett

    Certified Health and Wellness Educator

    503-899-8017

    www.OPCPower.com


  • 11/05/2017 7:16 PM | Julie Johnson (Administrator)

    Lisa Kosmicki is heading up sales to WOW members for Holiday Wreaths ($25), Candy Cane Wreaths ($38) and Swags ($36.50) for the benefit of Whispering Winds Youth Ranch!  Find the order form document below.  

    Please contact Lisa Kosmicki for more information at 503 550 4326 or  nilknarfl@comcast.net 

    Candy Cane Wreaths and Swags need to be ordered by Nov. 12 to be delivered Thanksgiving.  Wreaths can be delivered up to Christmas week.  Please contact Lisa with any questions you may have, and as she can deliver to WOW members locally.   

    FIND THE ORDER FORM HERE: WWYR Wreaths.pdf

    FIND PHOTOS OF CANDY CANE/SWAG HERE

  • 11/05/2017 4:01 PM | Julie Johnson (Administrator)

    Meri Kerekanich--WOW President

    I am continually blessed with all the WOW members and their comments after events.  Most importantly, I sincerely can’t wait for my monthly “fix” of WOW women; seeing their beautiful faces and just spending time learning more about them personally and professionally.  WOW has become more than I ever imagined in the 10 years since its inception and has truly brought awareness of the incredible businesses that make up our valley as well as enriching all who participate!  The event at 503 Uncorked, Sherwood Center of the Arts and the sneak preview of Shannon Johnson’s new restaurant Smockville drew 50 members and I have to say the evening was pure delight!  I received so many incredible e-mails of thankfulness for being a member and attending the joy filled event as well as details of new connections made and rippling business effects from conversations!  We had three new members join after attending and brand new members that commented that they should have joined ages ago.  All of this melts my heart because I see WOW working in its purest sense; it is allowing a forum where women can come and learn about their community, know they will have an incredible time but also form new personal and professional relationships!  Oh boy the WOW Christmas Surprise Extravaganza is around the corner and although I wish we could have more than 60, we are limited to that number, so if you wish to attend, please know that it is by credit card only and on a first come basis.  We sold out in less than 10 hours last year, so keep a watchful eye!  No one knows when the invitation is coming out but it will be shortly after our foray to the dark side and our casual get together at Lumpy’s Tavern on 11/15.

  • 10/30/2017 2:28 PM | Jeanne Biggerstaff (Administrator)

    McMinnville Chamber of Commerce Women in Business Presents

    S.O.S. ~ Success Over Stress

    Tuesday, November 14 | 5:15 pm – 6:30 pm at Elizabeth Chambers Cellars

    Elizabeth Chambers Cellars is pleased to host fabulous business women from the McmInnville area who are gathering to network and participate in a presentation by internationally certified Energist and Biofield Health Teacher,  Karen Aquinas.  Karen will invite you to let go and have fun while you consider new ways to be aware of your energy/emotions. She’s put together five proven strategies you can use in-the-moment to feel better and move into a solution-based, energized state of action.  Join us for a fun, empowering evening!

    Click here to register  – S.O.S. ~ Success Over Stress

    Chamber of Commerce members, $15; nonmembers, $20

    Registration link: http://cm.mcminnville.org/events/details/women-in-business-sos-success-over-stress-by-karen-aquinas-at-elizabeth-chambers-cellars-15997

  • 10/17/2017 5:16 PM | Om Thippayaphorn Sukheenai

    Medicare, Individual and Family plan*, and Employer plans. 

    Stay local and a let a fellow WOW member help you! 

    Schedule a No Cost appointment. 

    Call Om Sukheenai at 503-538-6022 or visit www.chehaleminsurance.com

    Medicare annual enrollment: Oct. 15 to Dec. 7, 2017

    Individual/family open enrollment: Nov. 1 to Dec. 15, 2017

    Don't delay and be penalized. Take Action now!

    * You & your family may qualify for subsidy.

  • 07/30/2017 1:55 PM | Julie Johnson (Administrator)



    The Benefits of Fitness!

    There are many benefits to having a regular fitness routine. The USDA has made key recommendations on physical activity. They suggest:

    • To reduce the risk of chronic disease in adulthood: Engaging in at least 30 min of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
    • To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engaging in approximately 60 minutes of moderate-to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements
    • To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.

    Participating in normal physical activity will also boost confidence, increase energy, assist in weight loss, and much more. Working out can increase muscle mass which in turn supports bones from fractures and breaks. Exercise also promotes mental health. During exercise, endorphins are released which cause feelings of bliss.

    Find a Way
    It is easy to find an excuse not to work out, so it is important to have a routine and stick to it! There are small things that can be done that increase calories burned throughout the day. Examples of these include taking the stairs instead of the elevator and parking farther away from the door at work or when running errands. Stretching in the morning and/or in the evening is also a good habit to get into. Stretching improves flexibility and decrease chances of injury. If finding time to get to the gym is difficult, try using every day objects found at home such as water bottles and stairs which can replace dumbbells and machines.

    Nutrition and Physical Activity
    Obesity trends in the United States are continuing to rise. Three years ago there was hope for overall percentages to drop by year 2010, yet current percentages have risen uncontrollably! Being physically active is the way to counteract obesity and an unhealthy lifestyle. Statistics show that the more fruits and vegetables a person consumes, the more physically active they are. Obtaining a healthy weight is about more than just short-term dietary changes. A lifestyle change is necessary that includes regular exercise and healthy eating.

    Exercise and Weight Control
    Exercise plays an important role in weight control. The better one understands this relationship, the easier it is to accept and take advantage it. Many health problems are associated with excess body fat. Some of these include coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms of cancer. Some evidence now exists showing that health and longevity are both affected negatively by obesity.

    Supplements
    Some dietary supplements can be used in conjunction with a fitness routine to help the body adapt and function its best.

    B-Vitamins: This group of water soluble vitamins includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). When these are all used together, it is referred to as a B-complex. B vitamins are important in cellular metabolism and are cofactors in many reactions. Some of the functions they are necessary for include energy, amino acid and protein metabolism, synthesis of red blood cells and neurotransmitters, and DNA and RNA synthesis.

    Amino Acid: In human nutrition, certain amino acids are essential and must be consumed within the diet. The body has many uses for amino acids. One important purpose of amino acids is to serve as building blocks for proteins. This process involves long, linear chains of amino acids which bind together to form convoluted protein molecules. Arginine is a specific amino acid commonly used in supplements. It is necessary for the formation of creatine, is a precursor for nitric oxide, can reduce healing time of injuries and quickens repair time of damaged tissue.

    Protein: A protein is composed of long chains of amino acids bound together by peptide bonds, forming a complex molecule. Proteins function in many ways in the body. Proteins act as signal messengers and receptors, enzymes are composed of proteins, and they form structural components. When proteins are consumed, they are broken down by digestion to serve numerous functions.

    Creatine: Athletes involved in high-intensity workouts use a lot of energy in the form of adenosine triphosphate (ATP). The human body uses ATP to produce energy by breaking the bond between phosphate groups forming adenosine diphosphate (ADP). A phosphate group must be donated to ADP to regenerate ATP – creatine phosphate does this. Of the creatine naturally found in the body, about 95% is located in the muscle.

    Electrolytes: An electrolyte is a substance that contains free ions. Some of the common electrolytes are sodium (Na+), potassium (K+), chloride (Cl-), magnesium (Mg2+) and calcium (Ca2+). Electrolytes affect the muscle actions, hydration levels and blood acidity among other functions in the body. The body loses electrolytes through sweating, so during exercise it is important to replace them by drinking fluids.

    Always check with your health care professional before making diet and lifestyle changes.

    Jorji Jett

    Certified Health and Wellness Educator

    503-899-8017

    www.OPCPower.com

    Representing Isotonix® dietary supplements, that are delivered in an isotonic solution and are scientifically advanced formulas designed to give your body the maximum benefit from vitamins and minerals.  Isotonix offers a complete array of products designed to fit your needs which are absorbed up to 90-95% within 10-15 minutes. It is a powder and is mixed with water, so the stomach is much less likely to become upset.


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