WOW Member News

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  • 01/09/2018 5:07 PM | Julie Johnson (Administrator)


    When women gain weight, their first instinct is to cut calories. Often dramatically! This approach can quickly backfire.

    A significant calorie deficit will result in initial weight loss, but it’s often at the expense of your muscle mass and metabolism. If you skimp on protein, you lose muscle mass. If you skimp on good carbs, you can lose both body fat and muscle. If you skimp on calories overall, cortisol levels rise and this encourages your body to hang to all the calories it can get.

    What you lose depends on a few factors:

    • How active you are (Cardio burns muscle mass if overdone.)
    • How you space out your meals (Going many hours without eating promotes muscle loss.)
    • How much you strength train (It’s key while losing weight to keep the muscle on your body and promote fat loss.)
    • Your existing muscle mass and your metabolism (The more muscle you have, the more calories you burn, the faster you lose fat.)

    Here are a few tips to help you maintain muscle and keep your metabolic furnace burning:

    • No breakfast skipping! Eat within 30 minutes of getting up. You don’t necessarily need a big meal, but start your day with some protein. A smoothie or shake with protein works great if you can’t handle more food first thing in the morning or are crunched for time. Getting off to a good start is important because your blood sugar is low after a night of fasting and needs to get back in balance. And it sets the tone for the rest of the day. Aim for 20 gm of protein and 30 grams of good carbs at breakfast.

    • Eat more frequent meals. I recommend that my clients eat at least two snacks daily with 15 gm of protein and a healthy amount of fiber in addition to their regular meals. High protein snack ideas include: Greek yogurt, almonds, smoked salmon, apples with almond butter, raw veggies with hummus. Protein bars can be a good solution for on-the-go eating; however some are loaded with added sugar, so look for brands that have less than 7 grams of sugar.

    • Balance your carbs. Super-low carb diets are effective for weight loss in the short term, but are hard to sustain in the long run. Carbs are important for energy and keeping them balanced means you’re less likely to binge on the next sweet treat that comes your way. I recommend getting carbs from low glycemic index, unprocessed sources like root vegetables, sweet potatoes, steel-cut oatmeal, quinoa black beans and other complex sources.

    • Add weight training into your exercise routine. Muscle burns more calories and this also helps maintain bone health. Two days a week is all you need to see the benefits.

    No access to a gym? There are plenty of exercises you can do using your body weight. You can find a list of 50 here.

    I am so excited to begin a special online group to support individuals with tips and encouragement beginning January 15th who wish to drop unwanted inches and development healthy habits!  All are welcome, so please let me know if you are interested by either emailing me at, or calling me at 503-899-8017!  Thank you and Happy New Year!

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



    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.


    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!


    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.


    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.


    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!


    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 @ 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)


    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


  • 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 

    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.   



  • 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:

  • 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

    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.

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