A Healthy Start

Now is a great time to renew your commitment to living healthier in 2016. Maintaining our
health is so important: when our health
is optimal, we are able to live life
to the fullest and enjoy every moment.

Maintaining a healthy diet is fundamental to
living healthier, so here are 3 keys to
a healthy diet.

Fibre is key. Dietary fibre provides nutrition, is
filling and relatively low in calories. High-fibre
foods include things like apples, carrots, beans and
peas, and whole grains. One of the greatest benefits of
fibre is that it lowers blood cholesterol and blood glucose
levels. Fibre is a vital part of a healthy, balanced diet.

Make your meals colourful. Green, yellow and orange fruits
and vegetables, such as carrots, broccoli and melon provide valuable
antioxidants and other nutrients. These types of foods may help the body
protect against cancers and other diseases. Ideally you should eat 5
servings per day.

Eliminate or limit sugar. Sugary foods, refined grain products like white bread and salty snacks are typically calorie-packed. These types of foods are usually convenience type food that offer very little in the way nutrition and actually work against a healthy and balanced diet. Just one can of pop per day may add up to 16 pounds of weight a year.

You don't have to make dramatic changes to your diet to have a lasting and measurable impact on the quality of our life. Start simple and shake things up.

Rise and Shine

Smoothies are simple to prepare and you can let your imagination
run wild with flavour combinations. A smoothie is a great
alternative for your start to a busy morning. Here’s a
fantastic recipe that really packs a nutritious punch.

Banana, Strawberry and Flax

Blend all until smooth:
½ medium banana
½ cup frozen unsweetened strawberries
1 ½ cups skim milk, light soy milk or almond milk
2 tablespoons ground flaxseed

Note: It’s important to use ground flaxseed to
take full advantage of its nutritional power.

A nutritious start to the day:
278 calories, 43 grams carbohydrate,
16 grams protein, 7 grams of fibre & 7 grams of fat.

Stretching Your Dollar

We know the cost of living is ever increasing in Canada.
Here are some quick guidelines to follow for your household budget.

For homeowners you should budget for approximately 30% of your total household income to go towards housing.

Transportation expenses will vary greatly depending on where you live so you do have to take this into consideration, but generally 20% of your household income goes towards transportation.

Food is often the one area that many can make significant savings changes in. It’s a very important expense to look at in your monthly budget. Eating out on a regular basis can be a huge expense so watch that closely because it adds up quickly.

Generally speaking you should estimate about 15% of your household income towards food.

We all have different priorities and no two monthly budgets will be that same. The key to succeeding with any financial plan is to know where your money is going in the first place.

Increase The Value Of Your Home

Bruce O. and Tani B. of St. Albert, Alberta had questions about the cost of borrowing, “Our mortgage consultant explained everything clearly.” Bruce and Tani’s Capital Direct mortgage specialist took the time to explain the process in a way that was helpful and reassuring.

Every month, Capital Direct helps Canadians just like you to realize their dreams. What about you? Your home equity is something you've worked hard to build, so why not 'let your house lend a hand' © when you need it most! Contact a Capital Direct mortgage specialist to discover your options.

“In the end we were able
to increase the value of
our home.”

March Sudoku



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9		4
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1

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5		7
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7

Click here to view the solution

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How to Borrow What You Need to Succeed Guide

Learn how you can use your home equity to your greatest advantage.
To receive your FREE copy of this informative new booklet, email us at [email protected] with the subject line: “New Guide Request”. Please include your full name and postal address, and we'll send you a copy via Canada Post.