Today's article and tip deal with the serious topics of Alzheimer's and depression. We all likely know people suffering from these conditions, but the good news is there is a lot you can do to prevent the illnesses, and help cope with symptoms.

We discuss some simple solutions that are very connected to your overall health and wellbeing. It's amazing what happens when people are committed to taking care of themselves. 

We hope you get some great tips from this edition. Should you need a little extra help in your health and wellness journey, we are here for you. Helping you experience how amazing it is to be happy, healthy, and fit is our primary goal.

Yours in Health and Happiness,

Tim Borys


Wellness Group

PS. For this week only, receive 40% off our 3 session Jump Start coaching package. Just reply to this email (info@freshfitness.ca), and we will get you set up.

Protect Your Brain from Alzheimer’s Disease

Surveys have shown that there is something that Americans fear more than death.

It is Alzheimer’s disease.

See Article Below

Pot Roast with Mashed Cauliflower

Hungry? Avoid those starchy potatoes and try this incredible Pot Roast with Mashed Cauliflower. 

Check out the details below


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Protect Your Brain from Alzheimer’s Disease

Surveys have shown that there is something that Americans fear more than death.

It is Alzheimer’s disease.

For most of us, losing our personhood--those characteristics which makes us who we are--is a fate worse than death.

What is Alzheimer’s?

Named after Alois Alzheimer, who discovered the condition in 1906, Alzheimer’s is a disease that affects the function of the brain by causing the brain cells to degenerate and then die. There is no cure, and the progression of the disease leads to eventual death. The first symptoms of the disease usually show up as forgetfulness, but as it worsens, more long-term memory loss occurs, along with other symptoms such as mood swings, irritability and inability to recognize languages.

How Prevalent is Alzheimer’s?

Alzheimer’s affects 5.3 million Americans, and it is predicted that by 2050, 1 in 8 Americans will be stricken with it. The Medicare system spends three times as much money on Alzheimer’s treatment as it does on any other disease.

Is Alzheimer’s Inevitable?

The good news is there is much you can do to reduce the chances that you will develop this disease. Because of the prevalence of Alzheimer’s disease in our country, many people view it as a normal and inevitable part of the aging process. But this is not so. Alzheimer’s is a disease, and you do not have to get sick with this disease.

In fact, in spite of it being so common in America, there are societies in which dementia and Alzheimer’s is rare, even for people in their 90’s and beyond. The elders in these cultures maintain clear thinking without the burden of dementia that we have come to associate with aging.

Preventing Alzheimer’s

Following are some steps you can take right now to protect yourself from getting Alzheimer’s.

1. Get plenty of physical exercise

In his book, Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples, John Robbins cites study after study that demonstrate the stunning effect of exercise on the brain’s ability to function well, even at advanced ages.

In one such study, documented in the Archives of Neurology (March 2001), it was found that the people with the highest activity levels were only half as likely as inactive people to develop Alzheimer’s. Further, these active people were also substantially less likely to develop any form of dementia or impairment in mental functioning.

In another study [1], some mice were bred to develop the type of plaque that is associated with Alzheimer’s in their brains. Some of the mice were allowed to exercise and some were not.

Two important findings emerged.

  1. The mice who exercised developed 50-80 percent less plaque in their brains that the non-exercising mice developed.
  2. The exercising mice produced more of the enzyme that prevents the buildup of plaque in the brain.

The takeaway conclusion? Those people who exercise more are much less likely to develop Alzheimer’s disease or any other kind of dementia.

2. Eat a healthy diet

Exercise is not the only thing that can reduce your risk of Alzheimer’s disease. Diet also plays a crucial role. The best diet for preventing dementia is one low in animal-derived foods but high in plant foods such as

  • fresh vegetables
  • fresh fruit
  • whole grains
  • nuts
  • seeds
  • legumes

Scientists think that the protection these foods offer against dementia stems from their high concentration of anti-oxidants. Anti-oxidants neutralize free radicals which are responsible for the damage that causes dementia.

A healthy diet also helps you avoid other health problems such as obesity, high cholesterol, high blood pressure, diabetes and arteriosclerosis.

In another study cited by Robbins, researchers found that persons who are obese in middle age are twice as likely to develop dementia in their later years as those people who had normal weights. Further, if these people also have high cholesterol and high blood pressure, their risk for dementia in old age escalates to six times higher than normal weight people! 

What are you waiting for?

Remember, there is no cure for Alzheimer’s disease. Once symptoms start showing up it is too late. Start now to defend yourself against this fate-worse-than-death disease: get moving and eat a clean, healthy diet. You will reap the benefits literally for years to come!

  1. http://www.mayoclinic.com/health/alzheimers/MY00002

Featured Quote

Pot Roast with Mashed Cauliflower


  • 3 lb grass-fed chuck roast
  • 2 cups broth (beef or vegetable)
  • 1/2 cup coconut aminos (soy sauce substitute)
  • 2 tsp red wine vinegar
  • 1/2 tsp crushed rosemary
  • 1/2 tsp dried basil
  • 1 onion, peeled and quartered
  • 2 garlic cloves, smashed
  • 2 cups sliced carrots
  • 1 medium head cauliflower, cut into florets
  • Salt and pepper, to taste

Season the chuck roast with salt and pepper. Heat 1 Tbsp of oil in a Dutch oven over medium-high heat. Add the roast and sear for 3-4 minutes on both sides.

Transfer to a crock-pot. Add the liquid and spices. Stir to incorporate. Next, add the onion and garlic. Cover and cook on low for 4-5 hours. Add the carrots and cook for another hour or until the meat shreds easily.

For the Mashed Cauliflower, steam the cauliflower until very tender. Using an immersion blender, food processor, or countertop blender. Puree the cauliflower. Season with salt and pepper, to taste.

Serve pot roast with vegetables and mashed cauliflower.

Original Recipe from Holistically Engineered

Tip of the Week: Beyond Feeling Sad

Millions of people young and old, male and female, across the globe suffer from depression. The good news is that depression is a highly treatable mental health condition. Through counselling and medication, you can overcome your depressed state of mind and enjoy life once again.

Depression often comes with unexpected, atypical symptoms that are not easy to recognize. Because of this, many people suffer with depression without knowing it. Check this seven surprising symptoms of depression:

Symptom 1: Short Temper: exaggerated feelings of anger, hostility and irritability.

Symptom 2: Retail Therapy: compulsive spending can be a sign of depression.

Symptom 3: A Lack of Emotion: things and people that used to give you joy no longer have the same effect.

Symptom 4: You’re Overweight: many people eat in response to their emotions.

Symptom 5: Neglect of Appearance: not caring what you look or smell like.

Symptom 6: Obsessive Behaviours: compulsive online addictions.

Symptom 7: Chronic Pain: whether it’s neck pain, low back pain, headaches, or stomachaches, depressed people are more in tune with their body’s perception of pain.

Work It Out

Ready to beat your depression back? Get to the gym and follow your trainer’s orders. Why? Because regular exercise can be a highly effective way of relieving symptoms of depression.

FRESH! Wellness Group

18th Floor 734-7th Avenue SW Calgary, Alberta T2P 3P8 Canada (403) 217-2730