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Welcyon News & Healthy Tips

Mini Shepherd’s Pies Recipe

Healthy Mini Shepherd's Pie

St. Paddy’s Day is on its way! What better way to celebrate than with healthy and delicious miniature shepherd’s pies? Thanks to spinach and winter squash, this dish packs some powerful nutrients that help your body stay fueled and offer great health benefits. Perhaps it’s just the luck of the Irish that makes this dish both tasty and good for you.


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Build Your Endurance

Welcyon members on recumbent bikes

Being unable to finish a walk, do lawn work or gardening, and play with your grandchildren can diminish your quality of life. Feeling tired or having a lack of energy may be the result of inactivity—so try aerobic exercise!


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Muscle Vanishing in Aging Adults

Welcyon member working out

That’s a headline you’ve never read. But, considering the seriousness of the problem, it’s one that should be printed on the front page of every newspaper. Without doing the right things (outlined in this blog), the average American who lives an average lifespan will have lost 70% of the muscle tissue in his/her arms and legs. That leads to physical weakness and a gradual, progressive decline in the ability to do the day-to-day activities required to live a full, independent life.


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Chocolate Pom-Poms for Valentine’s Day

chocolate covered pomegranate seeds

Pomegranate fruit and juice have many healthy properties. They are rich in vitamin C and antioxidants, are a good source of fiber and have anti-inflammatory properties. Studies show that eating the fruit and/or drinking the juice can help protect against disease. Learn what great nutrients one cup of pomegranate seeds contain, and enjoy this delicious dessert with your Valentine.


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Bok Choy Slaw Recipe

In recent years bok choy has become more widely available in the United States to consumers and nutritionally, bok choy is a great choice. It is low in calories and glycemic index and high in vitamins K, C and A. It can be added raw to salads or served cooked in a stir-fry or sautéed as a side dish (1 cup of cooked boy choy is only 20 calories). It is richer in vitamin A than some other cruciferous vegetables including broccoli, cauliflower and Brussels sprouts.


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Make Your Exercise Routine for 2017 “Just Right”!

Welcyon Members 2017

When it comes to answering the question, ‘How hard should I exercise?’ who would have imagined that a little girl in the cottage of three bears would be so prophetic? Goldilocks instructed us, ‘not too hard’, ‘not too easy’, ‘but just right’! Time and time again, exercise research has demonstrated the exact same thing; use just the right intensity to safely get really good exercise results.


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Weight Loss Blues? New Hope For A New Year!

Year after year, “losing weight” is the most common New Years resolution. It is pretty safe to say it is also the worst kept resolution. There are a few key reasons why the weight loss resolution almost never sticks –

  • Research shows that almost all ‘diets’ have little, if any, lasting weight-loss effect
  • It’s humanly unnatural (if not impossible) to live in a constant state of mild hunger when food is readily available, and,
  • We’ve been told that to lose weight, you need to eat less and exercise more. But, studies show that exercising more stimulates one to eat more, in order to replace the calories burned by the exercise. In fact, for physically active people, caloric intake is very-well balanced by calories burned; almost automatically. Proof of that? Almost all people who have regularly exercised for years maintain the same body weight.


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Holiday dessert-worthy and still on the diet!

These days it is hard to find a recipe that works for everyone and still taste good enough to qualify as a holiday-worthy dessert. What with all of the gluten free, dairy free, grain free, and reduced sugar dietary needs, it is hard to accommodate them all. If you are a chocolate lover, this recipe will do just that—and still tastes great. You can even go ala mode with some coconut or almond milk ice cream!


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“Don’t Worry, Be Happy”

Happy Welcyon member and coach

How About, “Exercise, Be Happy!”?

In 1988, Bobby McFerrin released the popular and catchy tune, “Don’t Worry, Be Happy.” While it is good advice, one study shows that exercise helps too!

Researchers recruited 120 men and women with an average age of 71 years. Half of them performed a variety of walking, stretching, movement, and balance exercises regularly for 8 weeks. The other half did not perform formal exercise.

The results?


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Heart Felt Good Health

Welcyon Member David E.

Three days before Thanksgiving, David’s heart stopped 13 times. After a few days in the hospital, he was home in time for turkey. But on Christmas morning, he went into cardiac arrest again. This time he emerged from the cardiac unit with a pacemaker, and a brand new attitude. He knew it was time to make some serious changes. See how two years of workouts at Welcyon have helped him shed 25 pounds, shed inches from his waist, and gain a whole lot of new strength and energy for life.


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Claims of increased strength are based on an analysis of 716 members who exercised for two years. Results will vary based on each individual’s level of participation. Wellness claims are based on evidence in health and exercise science literature.
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