Wellwood’s Educational Offerings

Join Wellwood for their educational series listed in the poster below (click poster for a larger image). All lectures are held at their community site, 501 Sanatorium Road. Parking is free, no registration required. Webcasting is available to those who are unable to attend.

Wellwood Educational


Sweet ’16 Challenge – Week Six Final Post!

As we finish up our “Sweet ’16 Challenge”, we would like to thank you for joining us on this journey! We have seen lots of our participants achieve the goals they set in week 1! Congratulations!

And, at the end of any journey, the question often arises…. “What next?” Well, stay tuned for our next member appreciate event, but for now, we will leave you with a challenge to work away at for the next 6 weeks!!

The Plank Challenge!

See how long you can hold the plank today, and then add on to your time over the next 6 weeks. Let us know where you end up!  Good luck!

KEY POINTS TO REMEMBER: Breathe throughout the exercise. Draw belly button in. Maintain straight line from knee/toes to top of head. Align your shoulders and elbow, keep neck straight. STOP if your form starts to deteriorate. STOP if you feel pain in your lower back.

Option one, from knees

plank knees week 6

Option two, from toes

plank toes week 6


Mon Tues Wed Thurs Fri Sat Sun
Week 1 Time
Week 2 Time
Week 3 Time
Week 4 Time
Week 5 Time
Week 6 Time



Sweet ’16 Challenge – Week Six Recipe Idea!


6 Servings

Preparation Time: 10 min


Tahini Dressing
3 Tbsp tahini (sesame paste) 45 mL
3 Tbsp rice vinegar 45 mL
1 tsp grated ginger 5 mL
1 garlic clove, minced
canola oil
3 Tbsp boiling water 45 mL
3 Tbsp salt & ground black pepper, to taste 45 mL
Bowl Base
2 cups cooked brown rice 500 mL
1 cup cooked black (Beluga) or green lentils 250 mL
salt & ground black pepper, to taste
3 Tbsp chopped dill 45 mL
2 cups thinly sliced baby spinach 500 mL
1 cup thinly sliced red peppers 250 mL
1 cup grated carrots 250 mL
1 cup enoki or other mushrooms sliced 250 mL
1/2 cup pumpkin seeds 125 mL



Step 1 WHISK tahini, vinegar, ginger, garlic and canola oil together until smooth. Add boiling water to thin out. Season with salt and pepper and reserve.

Step 2 TOSS hot rice and lentils with dill in a bowl. Season with salt and pepper to taste. Divide into serving bowls.

Step 3 DIVIDE spinach, peppers, carrots, mushrooms and pumpkin seeds on top of lentil blend in bowls.

Step 4 DRIZZLE dressing on top of veggies and serve immediately.

IWD Event!

English IWD Poster_2016.Final1

Sweet ’16 Challenge – Week Six Fit Tip!

5 best benefits of walking

The next time you have a check-up, don’t be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you’ve been doing since you were about a year old is now being touted as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here’s a list of five that may surprise you.

  1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
  2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
  3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
  4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
  5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

So, lace up those shoes, and get walking!


Sweet ’16 Challenge – Week Five Exercise Ideas!

Check out some ideas to help strengthen and tone your arms!

Week Five Exercise Idea

Sweet ’16 Challenge – Week Five Recipe Idea!


6 Servings

Preparation Time: 15 min Cooking Time: 50 min


1/2 cup green or French green lentils 125 mL
1 Tbsp canola oil 15 mL
1 small onion, finely chopped
1 celery stalk, diced
1 carrot, finely diced
5 garlic cloves, peeled and crushed
1 19 oz can San Marzano-style tomatoes (whole, in puree) 540 mL
2 Tbsp butter 30 mL
1 Tbsp fresh thyme 15 mL
salt and ground black pepper, to taste
2 Tbsp extra-virgin olive oil 30 mL
1/3 cup freshly grated Parmesan cheese 75 mL


Step 1 PLACE the lentils in a medium saucepan, add 1 1/2 cups (375 mL) water and bring to a simmer; cook for 40 minutes, or until just tender. Drain and set aside.

Step 2 MEANWHILE, in a large, heavy skillet, heat the canola oil over medium-high heat. Add the onion, celery, and carrot and cook for 6-7 minutes, until soft. Add the garlic and cook for another minute or two.

Step 3 ADD the drained lentils, tomatoes with their juices, butter, and the thyme leaves pulled off their stems and cook, stirring often, until the mixture thickens and becomes more uniform. Season with salt and pepper and serve drizzled with olive oil and sprinkled with Parmesan cheese.


Sweet ’16 Challenge – Week Five Nutrition Tip!

Simply Cook and Enjoy!

Here are some quick tips to help you make great nutrition choices! A few tips below to get the food thoughts flowing…….then google, search instagram or pintrest for some great new ideas!  Use this week to discover some new websites that you’ll use moving forward!

In a Hurray

TIP 1: Simplify weekday cooking. Prepare some ingredients in advance.

TIP 2: In a hurry? Take a kitchen shortcut with healthier convenience foods.

TIP 3: Feeling short on time? Enjoy a sandwich for supper.

TIP 4: Time-crunched? Good-for-you meals can take less time than take-out!

TIP 5: Double up! Make a double batch of breakfast on the weekend to enjoy during the week.

Make it Easy

TIP 6: Cook once. Eat twice. Make weeknight cooking a breeze with planned extras.

TIP 7: Make a no-fuss meal with just six simple ingredients!

TIP 8: Tools of the trade: A few good kitchen tools can make cooking a lot easier!

TIP 9: Be prepared! Read the recipe and prepare ingredients before you start cooking

TIP 10: Get stocked! Keep your kitchen ready for action any night of the week with basic food staples

TIP 11: Cooking dinner is a snap with satisfying one-pot meals

TIP 12: Marinate inexpensive cuts of meat for deliciously tender results

TIP 13: Saving cents makes sense! Simmer up a pot of scrumptious soup

TIP 14: Make your food dollar go farther. Put more plant-based protein in your pot

TIP 15: Get saucy! Make your own spaghetti sauce with just a few ingredients

Family Affair Tips

TIP 16: Your kitchen doubles as a classroom that equips kids with life skills galore

TIP 17: Find weekdays too hectic to cook with kids? KISS: Keep it simple, sweetie!

TIP 18: Got teens? Try “create-it-yourself” meals so they can experiment in the kitchen

TIP 19: Bring a little fun to your kitchen with a family cooking challenge

TIP 20: Parents frosty about kids cooking? Smoothies are a super way to introduce kids to the kitchen

Cooking by Numbers Tips

TIP 21: Eating alone? Make breakfast for dinner!

TIP 22: Cooking for one? Switch it up with stir-fries

TIP 23: Get fresh with simple dinner salads for two!

TIP 24: Cooking for a crowd? Big-batch cooking is a super supper solution

TIP 25: Get social! Host a cooking party

Cooking 101 Tips

TIP 26: Savour the flavour! Small amounts of nutrient-rich ingredients boost taste

TIP 27: Get steamy in the kitchen! Steam veggies rather than fry.

TIP 28: Want to give healthy cooking a whirl? Think outside the salad spinner!

TIP 29: Baking bonanza! Balance your baking with simple swaps

Sweet ’16 Challenge – Week Five Fit Tip!

Variety is Key!

As we enter week 5 in our challenge, we wish to remind you how important variety is in a workout program. If you have been doing the same workout for the last year, your body has adapted to this, and will not be challenged to make any changes, or become stronger and fitter.  How can you change things up?  In your current YWCA membership, you have included 2 appointments with a fitness staff.  During this appointment, your trainer can add a few new exercises to shake things up.  If you’re looking for something more, on an ongoing basis, we have fully certified personal trainers that can create programs specific to your goals, current fitness level and schedule.

Other options? Try a new piece of machinery-if you’re use to the treadmill, try the rower or the stepmill.  If you’re a die-hard tabata participant, try a Barre class or Zumba.

Share with us what new option you tried this week? And, have fun!



Big Cancer Hook-Up – February 27

BIG Cancer Hook-up Poster HAMILTON – EMAIL