Well Now Magazine by Mary Hester

Top 10 Health Threats Facing Moms

Summer2009

what kids

learn from watching you

Shape Up With

stability ballS summertime

bounty Get Fit &

Fabulous

$6.49 US

summer 2009

You Gift To r u O . e Fre

How sweet it was! When I walked into the store, heads started to turn and faces looked amazed. You want to know my secret?

at last...a health & fitness magazine devoted exclusively to Moms!

illustration: Burcu Arat Sup and mary Hester

ve! ow and Sa N e b ri c s b u S 9065 or (800) 571- zine.com ga WellNowMa

2 | wellnow | summer2009

contents feature Top 10 Health Threats Facing Moms......................... 14

departments Motivation What Kids Learn From Watching You.......................... 9 Fitness Moms: Get Fit & Fabulous....................................... 16 Work Out With Stability Balls................................... 17 Eating Well Summertime Bounty Can Make Meals Less Expensive and More Healthy.................................................... 19 Healthy Living How Not To Get Sick On Your Summer Trip............... 22

s su umm pp lem er en t

in every issue Editors Letter............................................ 4 Tidbits................................. 6,8,10,12,18 Experts Tell All......................................... 7 Moms We Love - Michelle Obama........... 11 Losing It - Allison Earnst........................ 13 Healthy Summertime Meals.................... 20 Yeah! Me Time - These Little Piggies........ 21 Ultimate Buyers Guide............................ 23

on the cover What Kids Learn From Watching You........ 9 Shape Up With Stability Balls.................. 17 Healthy Summertime Meals.................... 20 Get Fit & Fabulous.................................. 16 Top 10 Health Threats Facing Moms....... 14

Papaya Creamsicle Smoothie, pg. 20

Cover photo by: Nagy-Bagoly Ilona wellnowmagazine.com | JuneJulyAugust2009 | 3

A Note To The Readers Summer 2009 Volume I, Number 2 * $6.49

Summer Supplement

editor’s l e tte r

Editorial Director Evelyn Grizzoffia Marketing & Sales Director Victoria R. Henley Art Director Mary Hester Creative Coordinator Rachel Colani

ah, summertime.... It’s back! All things are colorful and bright- and I’m ready for it. Warm temperatures. Sunny days. Gentle breezes. I love being outdoors at this time or year- walking around, shopping at the farmers’ market and taking in all the sights and sounds of people having fun. This is the season to unwind and take a deep breath of fresh summer air. Yes, summer is a great time for relaxing, but what if you realize that you want more? With the extra time you have (whether it’s simply because you sleep less in the summer or you have some vacation time built up), you’ll find that now is a great time to simply do what you’ve always wanted to do, or to do something that you never thought you would do. Of course there are always the big ones like travel to far off and exotic places, but you’ll also find that there are plenty of projects to keep you busy at home. Take a class, plan a day at the beach, write a novel, or you can even host a fabulous block party filled with tasty food and fun games. Check out the recipes on page 20 in this issue for great food ideas. Your family will love the time spent with neighbors. And, if you happen to overindulge a little (or a lot) at the block party, take your super-energetic kids for a long walk afterwards. Summer is about making room for new ideas. How do you plan to stay happy, healthy and fit during the summer? The choices are endless.

4 | wellnow | summer2009

Editorial Assistant Olivia Merritt The main point is that you must choose to do something that is entertaining and keeps you motivated, stress free, and well. Set the best example possible for your family. Children recognize and learn from their moms. If they see you happy, they will learn what it means to be happy. Life coach and author Margie Warrell speaks to this important point on page 9. This summer, connect with your kids. Your kids are home from school, and you’ll be seeing more of them than you have for nine months. Make sure that you do something fun with them and that you come to an agreement between your idea of fun and theirs. Take the time to figure out what really interests them and arrange a field trip or head to a water park. Summer is a precious time for hanging out with your kids, so don’t miss out! Wishing you all a happy, healthy, and wonderful summer 2009!

Evelyn Grizzoffia

Evelyn Grafferini, Editorial Director editor@wellnowmagazine.com

Project Specialists Jessica Goodman & Darren Moore Contributing Writers Theresa Brooks, Patricia Dolleck, Selena Hall, Paul Johnson, Melanie Lagarde, Lorena Roades, Scott Wassman WellNowMagazine.com

Site Manager: Web Builder: Marketing:

Eric Darcis Downing Street Software One Shop Communications

Attention Retailers To carry Well Now Magazine in your store, call Victoria Henley, Marketing & Sales Director, at (800) 571-9065, or write Well Now Magazine Retail Sales, P.O. Box 6547, Silver Spring, MD 20916 For subscription service or information: Go to WellNowMagazine.com and click on Subscriptions, or write to us at Well Now Magazine, P.O. Box 6547, Silver Spring, MD 20916. Copyright 2009, Red Bloom Media LLC. All rights reserved. Well Now Magazine is published quarterly by Red Bloom Media LLC. No part of this publication may be reprinted or otherwise reproduced without written permission from the publisher. Well Now Magazine is not responsible for advertising claims. Disclaimer: It is advised that readers begin an exercise program under the guidance of a qualified medical professional. The content in Well Now Magazine is intended for information use only; it is not intended as a substitute for professional medical care. Never disregard professional medical advice or delay in seeking it because of something you have read in Well Now Magazine. Produced and printed in the U.S.A.

on the web what’s online at WellNowMagazine.com Enjoy the many online extras of Well Now magazine. It’s our bonus to you for being a loyal subscriber. Use our special features to register your comments on an article, subscribe to the Well Now e-newsletter, weigh in on our polls, save a favorite recipe, and much more. Stay Injury Free This Summer: Enjoy The Great Outdoors Summer is back! There’s plenty of time to get out on the fairway with golf clubs or onto a court with your racquets. Don’t let a sports injury put an end to your summer fun. Learn what is recommended by healthcare professionals to avoid strains, pains, or something more serious. Find out more at wellnowmagazine.com/stay-injury-free Family Exercise: A Fun Way To Trim Down In today’s busy families, two areas are generally lacking: exercise and family time. Why not accomplish both at the same time? Discover ways you can spend time together and trim down as a family at wellnowmagazine.com/family-summer-exercise Recapture Healthy Benefits Of Your Diet Vitamin and mineral supplements are no substitute for a balanced diet. Fruits, vegetables and grains contain a mix of micronutrients hat haven’t been duplicated in pills, tablets, or capsules. Find inexpensive and simple rules to improve your diet at wellnowmagazine.com/rules-to-improve-diet

want more? hop on wellnowmagazine.com wellnowmagazine.com | JuneJulyAugust2009 | 5

tidbits

Golf Swing Get it in Shape It’s been a few months since your last golf outing. You’re at the first tee, working out the kinks of your rusty golf swing. What better training, you think, than getting out there and playing? Think about it some more. Golf isn’t a contact sport, but it puts significant demands on your body. Fine-tune your golf swing now to prevent injuries later on.

• Think through your golf swing. •

Understanding the mechanics behind your golf swing can help you prevent injuries. Use proper posture. Think about your posture as you address the ball. Avoid hunching over the ball, which may contribute to neck and back strain.

• Stay smooth. The power of a golf swing

comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be more prone to injury. For example, overemphasizing your wrists during your swing can lead to a golfer’s elbow — a strain of the muscles on the inside of the forearm.

•

Stabilize your lower back. Keep your pelvis as level as possible throughout your golf swing.

•

Don’t over-swing. If your golf swing is too hard or too fast, you may lose control of the club and hurt yourself. Relax and take a nice, easy swing at the ball.

•

Sometimes lessons can help. The more you learn about correct mechanics early in your golf career, the less prone to injury you’ll be. It’s harder to break bad habits later.

Tips to keep you on the course Of course, there’s more to golf than your golf swing. Consider other ways to lower your risk of injury:

• Warm up. Before you practice your golf

swing or play a round of golf, walk or jog for a few minutes to warm up. Then try a few gentle stretches. 6 | wellnow | summer2009

•

Start slowly. You might practice your golf swing for hours, thinking it’s helping your game. If your muscles aren’t conditioned for the extra strain however, practicing your golf swing may do more harm than good. Instead, work up to your desired level of activity.

•

G e t a e r o b i c . To improve your stamina for a day on the course, include aerobic activity in your daily routine. Try walking, jogging, bicycling or swimming.

•

Focus on flexibility. Regular stretching can improve your range of motion and lead to a more fluid golf swing. It’s especially important to stretch your back, shoulders and hips, as well as the pectoral muscles on the front of your chest.

•

Strengthen your muscles. You don’t need bulging muscles to hit a long drive — but the stronger your muscles, the greater your club speed. Better yet, stronger muscles may be less prone to injury. Try biceps curls and triceps extensions with resistance tubing or dumbbells. On weight machines, try the lat pull-down, seated row and leg press. To improve muscle balance, work on muscles in the back of the shoulder and the shoulder blade area, as well as the front of the chest.

• Lift your clubs carefully. If you jerk heavy

clubs out of the trunk of your vehicle, you may injure yourself before you reach the first tee. Keep your back straight and use the strength of your legs to lift your clubs and other heavy objects.

•

Choose proper footwear. If you’ve had a leg or foot injury — such as ligament or cartilage damage — wear tennis shoes or golf shoes with short cleats. Long cleats dig into the sod and hold your feet planted as you swing, which may strain your knees or ankles.

•

While golfing, watch for symptoms of dehydration, heat exhaustion and heatstroke. Red flags might include a headache, dizziness, nausea, rapid heartbeat, irritability or confusion. Drink plenty of water, and cut your game short if necessary. Call it quits at the first sign of threatening skies or lightning.

• Play smart. Whether golf is a new interest

or a lifelong passion, make the most of your time on the course. Take a few lessons to work on your golf swing. Shape up with a fitness program that includes aerobic activities, strength training and stretching.

Do it in Style

Golf is one sport where appearance does count. Most courses require that ladies wear shirts with collars (no mid drift showing), pants, shorts, skirts, and shoes with soft spikes. Shoes — Most courses require soft spiked golf shoes, so if you have any which come with metal spikes, they would need to be replaced with rubberized, plastic ones. You can change the spikes yourself or ask if someone at the pro shop will replace them for you for a nominal fee. Higher-end golf courses will most likely offer the service free to its customers. Shoes are one investment you don’t want to skimp on. You will be walking an average of 3-4 miles on an 18-hole golf course. Sore feet are not what you want to worry about as you make the turn after the 9th hole. Be sure to walk, walk, and walk around the store when choosing your golf shoes before you buy. If it doesn’t feel totally comfortable, try another pair.

i n e v e ry issu e

experts tell

all

What experts tell their clients (and you don’t have to pay for it!)

Well Now: With the right exercise, you can get rid of trouble spots? JH: “Some people believe that if they exercise one area, it will cause fat to be removed from that area.”

“Men, who tend to store their fat in their abdomens, are on the ab machines, and the women are on the total hip machines for hours,” he notes. “But spot-reducing is a myth.”

Jason Hairston, PhD, B S kinesiology, is a private practice trainer and exercise physiologist in Camas, Washington. He’s author of the e-book Stop Weighting, Start Living! available for download on WellNowMagazine.com.

Well Now: Exercise burns a lot of calories, right? JH: People have the mistaken idea that exercise is a fabulous way to lose weight. But exercising doesn’t burn a lot of calories. Walking or running a mile burns about 100 calories. But sitting still for the same time burns about 50 or 60 calories. So the extra you expend isn’t huge and people get discouraged at their slow rate of weight loss.

“Abdominal and hip exercises can strengthen and tone the muscles. But those muscles are underneath the “subcutaneous” layer of fat that gives the lovely appearance of flab. Only losing weight can get rid of excess fat, and where you lose the weight depends on your genes. Losing weight around the waist is easier than losing it at the hips. “I recommend women do some strength-training in their upper body to create a better balance between upper and lower body,” says Hairston. “You can build your own natural shoulder pads.” Well Now: Some moms are afraid that strength-training will make them bulky. Is that true? JH: Women don’t have enough testosterone to create big, bulky muscles. Women naturally have less bone and muscle than men, so really, they need to take care of what they’ve got. That’s why women are at greater risk of osteoporosis than men. And lost muscle puts women at greater risk of disability as they age. Moms out there do not have to be afraid. Properly done, strength-training has enormous benefits for them.

Well Now: But, don’t you keep burning calories after a workout? JH: Simply another misconception. Think about it, that without doing anything, you “keep burning considerably more calories for a long time after you stop exercising.” Calorie expenditure is elevated for the first minute or two, but by five or six minutes the extra expenditure is pretty small, and by 40 minutes post-exercise, it’s back to where you started. Well Now: So, why exercise? JH: It’s a healthy habit. For the long term, the more you exercise, the more fit you’ll get. That means you’ll burn more calories because you can walk briskly or run for three miles instead of one. So instead of burning 100 calories, you burn 300. That’s 200 more than if you had stayed on the couch. Well Now: The better-conditioned you are, the more fat you burn for energy? JH: Yes, because your muscles adapt to using an enzyme that oxidizes fat. People who are less-trained burn more carbohydrate instead. Dieters who exercise also lose less lean body mass--that is, less muscle-than dieters who just cut calories. And physical activity can help with the toughest problem: keeping weight off. Studies suggest that after people lose weight, the best predictor of maintaining the weight loss is whether they exercise regularly.

wellnowmagazine.com | JuneJulyAugust2009 | 7

tidbits

Set An Appointment Time To Exercise! How many times in the last few weeks have you said you would go to the gym and start working out? Saying that you are going to workout “sometime this week” just doesn’t work. Every day you tell yourself that “this will be the day”, but after a long day at work you go home and just don’t seem to find the time to lace up the shoes and head out the door. The reality is that without a plan you are likely to never get started. Start by setting an appointment each day to exercise. Find the time that you know will be the easiest for you. When you make this time for yourself KEEP IT! Exercise is not something that can just get done later; you can’t just reschedule an appointment with your health. Every day you need to commit to doing at least 20 to 40 minutes of exercise. Don’t stop reading now, you can do this!

Statistics show that engaging in 20 to 40 minutes of combined cardio and resistance training is going to help you drop fat, but you know this already. You know that exercise works, but you don’t want to do it for some reason. Typically it is because all of us, at times, make things out to be more difficult than they need to be, when we just need to get started. It is important to feel successful out of the gate! No person wants to feel beat down from exercise, we want to feel energized and see that the exercise helps us to have more energy to do the things we want to do. We’re not going to tell you that you need to love to exercise, but you do need to exercise in a way that you love how it makes you feel! Find an environment that is friendly, easy to have access to, and provides you plenty of moral support. Making a commitment to do some exercise every day regardless of the type of exercise will help you to create new life long habits, habits that can take root in as little as 21 days.

Get Fit After The Baby is Born

8 | wellnow | summer2009

Benefits of Leisure Time Can Be Powerful

photo: Anatoly Tiplyashin

While new moms are focused on taking care of their newborns, in time they become anxious to drop the extra pounds they gained during pregnancy Before you begin or resume an exercise program, speak with your doctor. Here are suggestions, courtesy of the American College of Obstetricians and Gynecologists, to help get you started exercising after giving birth: • Begin exercising at a slow pace, especially if you didn’t exercise much during your pregnancy. • Always start your workouts with a warm-up and end with a cool-down period. • Work out in a supportive sports bra. • Start out with regular power walks. You can take the baby with you in a stroller. • Work your way up from walking to more difficult exercises. • Consider joining an exercise class that’s designed for new moms. • Look for exercise programs at a local gym or fitness center, community center or college.

No matter what form your summer break takes, the benefits of leisure time can be powerful. Simple activities at home can be just as meaningful and satisfying as an exotic vacation. “To get the maximum benefits from leisure, you don’t have to take the ultimate holiday. Focus on the quality of the experience instead of the actual activities,” said Yoshi Iwasaki, who explores leisure and quality of life (QOL) across cultures, in the June issue of Social Indicators Research. Leisure doesn’t have to cost money or involve major consumption. People value enjoyable and expressive activities in all cultures and if they can find meanings of life from these activities, the quality of life can be enhanced.”

departments

motivation

works

Hey Mom!

Will your children learn to follow their dreams by watching you? By Margie Warrell

photo: Andrejs Pidjass

f you are being true to whom you are in the world, you are giving your children the ultimate gift. By “letting our light shine” we are an example for how our children can shine theirs. Sure we have a laundry basket full of excuses about why it isn’t’ possible to be living a life where we really are excited about what each day, week and year holds in store. And another basket again full of reasons why we can’t be as great as we sense somewhere inside us that we could be. I mean hey, get real, we’re moms, we’ve got shirts to iron, towels to fold, meals to cook, errands to run, balls to juggle and kids to raise! At the end of the day though, the quality of our lives is determined by the quality of our excuses. Too often we stand in the space of all the reasons why not and won’t even entertain the reasons why so. Staying in your comfort zone is so much easier even at the expense of living a life that leaves you uninspired. The truth is that noone has ever gained a life rich in joy,

passion and fulfillment without finding the courage to venture beyond the life they are familiar with and take on new challenges that really inspire them. Courage after all is not an absence of fear or self-doubt but action in the face of it and you possess a lot more than you give yourself credit for. You just haven’t felt compelled up to call on it… until now! So I invite you to just invest a couple of minutes in your busy day to ask yourself who it is you would love to be for your kids and what else in your life, outside your role as mom, could bring you a new level of fulfillment and purpose to your day (and your life) and allow you to be a mother who, through your actions, teaches your children what it is to follow their dreams. ♥ Do I exude a love of life - for my children and others? ♥ Will my children learn how to follow their dreams by watching me? ♥ Do I feel completely fulfilled by what I am doing, knowing that I am using my talents and skills to their full potential or do I sense something is missing from my life? ♥ How much of what I do each day is motivated at least in part by: (a) doing what I and

others think I should be doing? (b) avoiding feeling of guilty? (c) impressing those around me about what a great mom I am? ♥ Do my kids see me getting moody because I am simply uninspired about the direction my life is heading? ♥ What else could I be doing that would really excite and inspire me about the future? Imagine how richly rewarding it would feel to know that your children think of you, their beloved mom, as a woman who is using her unique talents to leave her mark on the world. Just imagine the impact on their lives of having such a pivotal role model be a person who has the courage to live their live boldly, passionately, fully! Your life is waiting on you to step into it more fully, to embrace a sense of adventure and to take on new challenges that bring a whole new sense of purpose to your day and allow you to become the extra ordinary woman you have it within you to be. I dare you to connect with whatever dream touches your heart and ignites your spirit and, before this day is through, to begin taking action, however small, toward it. There is no greater gift you can give your children, the world, or most of all, yourself. Margie Warrell is a Certified Executive & Life Coach, mother of four children (aged 5-10!) and the Bestselling Author of Find Your Courage: 12 Acts for Becoming Fearless in Work and in Life (USA BEST BOOK AWARDS FINALIST), a handbook for living with greater clarity, confidence & courage. To receive her LIVE BOLDY! Newsletter and more free resources and information visit www. margiewarrell.com.

wellnowmagazine.com | JuneJulyAugust2009 | 9

tidbits

Stay Injury-Free While Exercising This Summer And Enjoy The Great Outdoors Summer, in all its blazing glory, is back! There’s plenty of time to get out on the fairway with your golf clubs or onto a court with your racquet. However, this also means that there’s a chance for a sports injury to put an end to your summer fun. Golfer’s elbow, climber’s finger and runner’s knee are just a few of the problems that can cause harm. It is recommended by healthcare professionals that in order to avoid athletic injuries:

♥

Your best bet is to prevent injuries before they happen. First of all, start slow. Don’t expect to be in the same playing condition that you ended up in last fall, even if you have been maintaining your fitness level. New activities require muscles and joints to respond in a different way. This may result in minor soreness while your body adjusts. If you push yourself too hard too soon, that minor soreness could turn into something more serious.

♥

Don’t forget to warm up. Although you may feel warm in good weather, you still have to give your muscles a chance to go through the motions and get blood pumping to all the necessary areas. Gentle stretching before finishing your activity will help those hard-working muscles retain and improve flexibility.

♥

For tennis elbows, runner’s knees, and similar injuries, try R.I.C.E. -- Rest, Ice, Compression and Elevation. Rest means that the injured area is not put through any undue strain. When icing a body part, apply the ice in a covering so that it is not in direct contact with the skin. A cotton handkerchief covering the ice is helpful. Ice the affected area several times a day, for about 20 minutes at a time. Compression is applying pressure to the injured area to stop bleeding (if bleeding occurs) or to reduce swelling. Elevation helps in these respects as well. Compression and elevation are to be used in the case of acute injuries, such as a twisted ankle.

♥

Take frequent breaks. Even tennis pros rest between sets. Taking a rest doesn’t mean that you have to completely stop all activities, although it may be advisable sometimes. Just rest the body parts that are working hard and are susceptible to injury.

♥ The single most important thing you can do is pay

attention to your body. Don’t ignore the little aches and pains in the joints and muscles. They are early signals that could help you prevent more serious injuries.

Eating for Energy: Great Pick-Me-Up Foods ♥

Dried fruit and nuts pack a punch of minerals and protein ♥

10 | wellnow | summer2009

Turkey on whole wheat. The combination of lean meat and whole-grain bread provides protein and staying power. ♥ Peanut butter. A tablespoon on whole-wheat crackers will give you protein plus appetite-curbing fats. ♥ Bean soup. A good source of fiber, folate and iron. ♥ Fortified whole-grain cereal. Enjoy with low fat milk and a banana — a high-powered breakfast, chock-full of B vitamins (in the cereal), calcium and protein (in milk) and potassium (in the banana). ♥ Soy. Rich in energizing phytoestrogens (plant estrogens), soy tastes better combined with oatmeal for breakfast or with fruit in a smoothie. ♥ Nuts. As long as you eat them in moderation — they’re high on calories — nuts are an excellent source of protein. ♥ Hummus on pita. Garbanzo beans, the main ingredient in hummus, are a good source of fiber and iron. ♥ Trail mix. Dried fruit and nuts are a good source of all minerals, but don’t overdo it, because they’re also high in calories.

i n e v e ry issu e

moms we

love

ibrant, intelligent, beautiful, and sophisticated. As the youngest first lady since Jacqueline Kennedy, this mother of two is stunningly impressive. Why Well Now Magazine loves first lady Michelle Obama?

First Lady and Mom-In-Chief

UPI Photo/Gary Caskey

Michelle Obama

Because at age 45, Mrs. Obama is a happy and fit, statuesque five feet 11 who is committed to health and wellness. Although described as a multi-tasker, Michelle has already made it clear that her main priority continues to be as “mother-in chief” to her young, smart daughters

Malia (11) and Sasha (8). Moms around the world are excited to see how she balances motherhood and the duties of being married to the 44th president of the United States. Anybody who has seen her now infamous sleeveless outfits knows she works out. While she doesn’t brag about her physique, she does often admit she has made fitness a top priority. Michelle Obama is a real mom with substance, but also confronts normal challenges of staying healthy and fit while raising children. She shares in interviews that “being fit” became even more important after having children, because she thinks about how she’s modeling health to her daughters. How does Mrs. Obama stay happy, healthy and fit? To her, exercise is not a luxury, but a necessity- even if it requires working out at 4:30 in the morning! Eating healthy is an important factor in maintaining good health. The Obamas recognize that and now choose to eat organic as much as possible. B y n o w, m o s t o f u s know at least a few of

her life accomplishments - degrees from Princeton and Harvard, a successful l a w c a r e e r, a n d a V P position at the University of Chicago Medical Center. Oh, let’s not forget, she just happens to married to the world’s most powerful man who calls her “my rock” and the “rock of the family.” If the media scrutiny she has received so far is any barometer, the world awaits what this Mom-In –Chief continues to bring to the White House. And why not? There has been no one like her before! Everything ab out Michelle Obama speaks to the modern mom who knows the juggling acts of being a parent, a spouse, a friend, a professional, a great person. Her confident and reassuring demeanor appears to be the personification of sanity. So, what is her secret to maintaining balance and wellness? Only she truly knows her secret. However, we suspect it has much to do with her ability to remain her natural and authentic self. Obsessed with the stereotypical politics of Washington, DC? We think not. Happy, healthy and fit? YES!

wellnowmagazine.com | JuneJulyAugust2009 | 11

tidbits

Be Good To Your Skin: Protect Yourself From Too Much Sun This Summer

Did you know? SPF 30 sunscreen applied incorrectly is actually SPF 20? Dermatologists recommend sunscreens SPF 30 or higher, because they have found that the majority of people don’t apply enough sunscreen. A sunscreen SPF 30 may provide significantly less protection when not enough is used. Don’t know how much to use? Follow the American Academy of Dermatology recommendation: one ounce, enough to fill a shot glass, is considered the amount needed to cover the exposed areas of the body properly. What does UV mean? Before you select an effective sunscreen, you should know that Ultraviolet (UV) radiation affects the skin and is classified as UVA and UVB. What is UVA? UVA is the longest of the UV. It can penetrate into the deeper layers of the skin and plays a major role in the skin aging and wrinkling process. Recent studies show it causes the development of skin cancer. UVA penetrates glass and clouds. What is UVB? UVB is responsible for burning, tanning, accelerating the aging process of the skin and also plays a key role in the development of skin cancer. UVB varies by season, location and time of day. The most intense amount of UVB hits the U.S. between 10:00am and 4:00pm. What is SPF? Sun Protection Factor (SPF) measures the protection provided by a sunscreen against UVB. It is defined as the ratio of how long it takes for skin to redden with sunscreen compared to without sunscreen. 12 | wellnow | summer2009

Although the SPF ratings found on sunscreen packages apply mainly to UVB rays, many sunscreen manufacturers include ingredients that protect the skin from some

block light by reflecting UV away from the skin. Chemical sunscreens contain avobenzone or a benzophenone and PABA. In rare cases these chemicals can cause skin irritation and should

photo: Andres Rodriguez

With the arrival of warmer weather, moms are spending more and more time in the sun. However, being in the sun, especially without protection, can lead to wrinkles on your skin, premature aging and, worst of all, skin cancer. Fortunately there are many options to help protect and keep your skin looking great. Here’s some great information you can use from The American Society for Aesthetic Plastic Surgery, the leading organization of board-certified plastic surgeons specializing in cosmetic plastic surgery.

UVA rays as well. Higher SPF numbers are preferable, but don’t let an inflated number lull you into a false sense of security, especially because an SPF measures protection only from UVB -- not the more dangerous UVA rays. What is Broad Spectrum? -- When choosing the right sunscreen, select a product that provides “broad-spectrum”, meaning that it protects against both UVA and UVB. If you are going to the beach or pool make sure it is waterresistant and doesn’t wash off in the water. You want to have an SPF of 15 or higher. What ingredients should my sunscreen contain? -- When choosing a sunscreen select one that contains ingredients known to filter UVA. These include Mexoryl SX, avobenzone, titanium dioxide and zinc oxide. What sun block is best for my kids? -- For children less than 6 years of age, choose sunscreen with a SPF of 30 or higher. What is the difference between a chemical and physical sun block? There are two categories of sunscreens: Chemical or Physical. The chemical sunscreens protect the skin by absorbing UV radiation. The physical sunscreens

be avoided if you have skin allergies. The physical sunscreens that use titanium dioxide and zinc oxide do not typically cause allergic reactions. The physical sunscreens are made with newer technologies and they are being made more transparent without losing their ability to screen UV. How do I apply sunscreen? Apply sunscreen 20 minutes before going out into the sun so it has time to be absorbed by the skin. Apply it generously and regularly -- about 1 ounce every 2 hours -- and more often if you are swimming or perspiring. A small tube containing between 3 to 5 ounces of sunscreen might only be enough for one person during a day at the beach. In what order should I apply sun protection? If you are using a topical medication or skin treatment such as vitamin C, which should be applied first to a clean, just washed face, followed by a moisturizer if needed, sunscreen, makeup, powder and blush. To recap, always apply sunscreen after moisturizer and before you put on your makeup. Be Skin Savvy. Consult your skin care specialist at a local plastic surgeon’s office on the latest developments in sun protection and anti-aging.

i n e v e ry issu e

losing

Need Motivation? Readers Share Their Secrets of Success

Belief & committment were Allison’s tools for her new dream body For some it’s alcohol and cigarettes. For me, it was fast food and tv. I remember making more trips to the fast food restaurants than to the gym and I was literally on a first name basis with the girl that worked the lunch shift at the burger place on the corner.

nt pr e s e t h we ig

133

I remember slowly going up a pants size.. then another.. and another. I snacked on leftovers, breezed thru drive thrus and did not set aside any time to exercise. I put myself last on the list starting of “things to we ig ht do” and never quite made it to the bottom of the list.

186 Name: Allison Earnst Age: 32 Height: 5’ 7” Present Weight: 133 Starting Weight: 186

That was until one day, “it clicked”. I was sick of being tired and overweight and unhealthy. I had just given birth to my third child six months prior and it hit me like a ton of bricks. I not only needed and wanted to be healthy for my three young children but also for myself. I wanted to be an example for them of a strong and healthy mom and most of all, I realized that I was worth spending the time it took to plan meals and eat healthy and get in my daily workouts. I was ready. At this point I was approaching 200lbs. I didn’t like what I saw in the mirror and I was feeling uncomfortable in my own skin. Starting slowly. I cut down

first marathon. I was so proud. The marathon represented to me, my weight loss journey. It was tough and there were times I wasn’t sure if I was going to finish and wanted to give up. But, most of all, it was a concrete example of how I wanted something, I believed in myself, prepared myself and I did it!

fast food from several times a week to once a week. Then I made slow changes to my diet and educated myself on the importance of clean eating. I subscribed to several fitness magazines and got lots of new workout and recipe ideas. It I am still working hard and have opened up a whole new world so many upcoming goals and for me. It did take more time dreams and I know that I will to plan and prepare healthy accomplish them. This journey things but I knew that the payoff has taught me that you really can would be priceless. So, I started do whatever you put your mind working out consistently and to. You just believe in yourself eating clean and the pounds and visualize what you want and started coming off. It’s like you will make it happen. The building a house. You can’t build possibilities truly are endless. I your dream home without the just had my first fitness photo knowledge shoot and a n d t h e It’s something that that was so tools to do no one else can do exciting. If you so. I was not had told me a going to be for you and there year ago that able to build is no magic pill. I would be on my dream Miami beach body alone. in a bikini with I used all of the resources a photographer, I would have around me to teach me how to thought you were out of your workout and how to eat right. mind. But I did it. And I will do it There were so many ideas of again and again hopefully. And I ways to mix up recipes and got some great shots. I still look workouts that before long, I had at the pictures and think, “Wow! a huge knowledge base and That’s me!” was prepared and confident. You just have to want it. It’s The more fit I got, the more something that no one else fit I wanted to be. It was such can do for you and there is no an amazing thing to see what magic pill. You have to eat clean could happen when I believed and you have to move your in myself and fully committed to body. You have to explore and something. After dropping the learn discipline from beginning first 20 pounds or so, I got a to end. Thru this experience, I trainer that would help me keep learned to push myself beyond on track and focused. Over the what was expected and what course of five months or so, I was was comfortable and to really down over 40 lbs. I decided to challenge myself. I am important take the ultimate challenge and and I am worth putting myself I started training for a marathon. first and living my life so that I I trained with a group for about can be the absolute best that I four months and completed my can be. wellnowmagazine.com | JuneJulyAugust2009 | 13

f e at u r e

ost of the biggest threats t o w o m e n ’s h e a l t h a r e preventable. Find out what exactly these biggest threats are, and how to prevent them. As moms, we want to thrive with a healthy and long life, and this is why Well Now Magazine is focusing our attention on these big threats that can affect the female body. Many of the major threats to women’s health can be prevented, and it’s important

♥ Follow a healthy diet, rich in vegetables, fruits, whole grains, fiber and fish. Cut back on foods high in saturated fat and sodium. This will not only reduce the chance of heart diseases but a healthy diet will also boost your appearance and the way you feel. ♥ If you have high cholesterol or a high blood pressure, follow your doctor’s treatment recommendations to make sure that these

♥ If you have diabetes, keep your blood sugar under control. ♥ Manage stress. Doing exercises, going for a run, doing something fun or even regular things like shopping will reduce your stress level.

No. 2 Cancer The most common cause of cancer deaths among women is lung cancer, according to the American Cancer Society.

Preventing Top

swim etc. ♥ Maintain a healthy weight. ♥ Follow a healthy diet rich in fruits and vegetables, and avoid high-fat foods. Well prepared food doesn’t necessarily have to be high on calories! You can find many recipes online that are made with plain healthy food. ♥ Limit your sun exposure. Prevent your skin from being damaged by the sun. ♥ If you choose to drink alcohol, do so only in moderation. ♥ Consult your doctor for regular cancer screenings. ♥ Reduce exposure to cancer-causing substances

10 to know how. Have a look at this top 10 list of women’s health threats, compiled from statistics provided by the Centers for Disease Control and Prevention (CDC) and other organizations. Then take steps to promote women’s health and reduce your risks today.

No. 1. Heart diseases Heart diseases aren’t only common for men. These days, the number of women with heart diseases and heart failures has risen greatly. To prevent heart diseases: ♥ Don’t smoke or use other tobacco products. Avoid exposure to secondhand smoke.

factors will not be the cause of any heart diseases. ♥ Include physical activity in your daily routine. Leave your car and walk instead, take the stairs instead of the elevator, go for a nice evening walk with family members or even speed it up a bit and get in shape while running. ♥ Maintain a healthy weight. A healthy diet and some physical activity on a daily basis will do this trick for you. ♥ If you choose to drink alcohol, do so only in moderation. Too much alcohol can raise blood pressure. A glass of wine with dinner will not hurt; some will even say that it’s healthy!

14 | wellnow | summer2009

Threats Breast cancer and colorectal cancer also pose major threats to women’s health. To reduce you risk: ♥ Don’t smoke or use other tobacco products and avoid exposure to secondhand smoke. ♥ Include physical activity in your daily routine. ‘Physical activity’, this term sounds quite bad, but basically, every move you make is physical, and it can be fun! Think about going for a walk with your dog, shopping with your friends, going for a

(carcinogens), such as radon, asbestos, radiation and air pollution. ♥ Breast-feed, if you can. Several studies have proven that breastfeeding reduces the chance for a woman getting breast cancer.

No. 3. Stroke You can’t control some stroke risk factors, such as age, family history, gender or race. You can however, follow the following steps to reduce your risk of having a stroke:

f e at u r e

keep your blood sugar under control. ♥ If you like to drink a glass of wine, a cold beer sometimes, or any other alcoholic drinks, do so only in moderation since alcohol enlarges the chance of getting a stroke.

No. 4. COPD Chronic obstructive pulmonary disease (COPD) is a group of chronic lung conditions, including bronchitis and emphysema. To lower your risk: ♥ Don’t smoke. Avoid exposure to secondhand smoke. The laws regarding smoking are globally changing, which will

encourage those who smoke to quit. That's healthy for everyone! ♥ Minimize exposure to chemicals, large amounts of dust and air pollution.

No. 5. Alzheimer’s disease There’s no proven way to prevent Alzheimer’s disease, but consider taking these steps: ♥ Take care of your heart. High blood pressure, heart disease, stroke, diabetes and high cholesterol may increase the risk of developing Alzheimer’s. ♥ Avoid head injuries.

There appears to be a link between head injury and future risk of Alzheimer’s. ♥ Maintain a healthy weight. ♥ Include physical activity in your daily routine. ♥ Avoid tobacco. ♥ If you choose to drink alcohol, do so only in moderation. ♥ Stay socially active. ♥ Maintain mental fitness. Do mental exercises, and take steps to learn new things.

No. 6. Injuries The leading causes of fatal accidents among women are motor vehicle crashes, according to the CDC. To

reduce your risk of a deadly crash: ♥ Wear your seat belt. This reduces the chance that road accidents will have fatal consequences. ♥ Follow the speed limits, they are there for a reason. ♥ Don’t drive under the influence of alcohol or any other substances. ♥ Don’t drive while being sleepy or tired. ♥ Falls and poisoning also pose major women’s health threats. Take commonsense precautions, such as having your vision checked, using nonslip mats in the tub and placing carbon monoxide

detectors near the bedrooms in your home.

No. 7. Type 2 diabetes Type 2 diabetes — the most common type of diabetes — affects the way your body uses blood sugar (glucose). Possible complications of type 2 diabetes include heart disease, blindness, nerve damage and kidney damage. To prevent type 2 diabetes: ♥ Lose excess pounds, if you’re overweight. ♥ Follow a healthy diet rich in fruits, vegetables and low-fat foods. ♥ Include physical activity in your daily routine.

No. 8. Flu Influenza is a common viral infection. While a case of the flu isn’t usually serious for otherwise healthy adults, complications of the flu can be deadly — especially for those who have weak immune systems or chronic illnesses. To protect yourself from the flu, get an annual flu vaccine.

No. 9. Kidney disease Kidney failure is often a complication of diabetes or high blood pressure. If you have diabetes or high blood

pressure, follow your doctor’s treatment suggestions. In addition: ♥ Follow a healthy diet. Limit the amount of salt you consume. ♥ Include physical activity in your daily routine. ♥ Lose excess pounds, if you’re overweight. ♥ Take medications as they are prescribed. ♥ Drink enough to cleanse your body. About two liters of water per day is advised. Food also adds to the intake of water.

No. 10. Blood poisoning (septicemia or sepsis)

Septicemia is a lifethreatening infection marked by the presence of bacteria or their toxins in the blood. Septicemia commonly arises from infections in the lung, urinary tract, abdomen or pelvis. Often, it isn’t preventable — but you can take steps to avoid infections and to protect yourself from illnesses that weaken your immune system: ♥ Wash your hands often. ♥ Keep your vaccines current. ♥ Seek prompt medical care for any serious infection. ♥ Change tampons at least every six to eight

hours and avoid using superabsorbent tampons. ♥ Wipe from front to back after urinating. Your bottom line: Take health threats seriously. It’s important to understand common women’s health risks, but don’t feel intimidated. Instead, do whatever you can to lead a healthy lifestyle — including eating healthy foods, staying physically active, getting regular checkups and paying attention to your environment. Preventive measures can go a long way toward reducing your health risks.

wellnowmagazine.com | JuneJulyAugust2009 | 15

photo:123rf

♥ Don’t smoke. Smoking is one of the biggest damage dealers to one’s body. Not smoking will not only reduce the chance of getting a stroke, but also reduces the chances of other diseases. ♥ If you have high cholesterol or a high blood pressure, follow your doctor’s treatment recommendations. ♥ Limit the amount of saturated fat and cholesterol in your diet. Try to avoid trans fat entirely. ♥ Maintain a healthy weight. ♥ Include physical activities in your daily routine. ♥ If you have diabetes,

photo:Suhendri Utet

departments

Fitness

solutions

Small successes will build momentum and soon, you will be rolling along on the path toward the best you ever! Hiring a personal trainer is a great idea to help you get the most from your limited time for exercise. Be sure to take the time to interview potential certified trainers, and ask them if they are familiar with the special health and fitness needs of postpregnancy women. 3. Put The Plan In Motion: Execute. Once you’ve made your plan, take the first step! Then, keep on going! If you’re consistent, you’ll be amazed at what you can achieve!

Overcoming Challenges

Moms:

GetFit & Fabulous! By Meriza DeGuzman

or just about all of us, achieving our best shape is something we are constantly working on. It’s not easy gaining control over our bodies - and maintaining that control can be even tougher. And if you’re a mom, it can seem like mission impossible! “Where am I going to find the time to exercise?” you may ask yourself. In between the diaper changes, the bottles, the feedings, the lack of sleep (oh yes, trust me on that one!) where does a new mom have the time or the energy to take care of herself? Nope, it’s not easy, ladies, but remember this, we are female! We can do anything we set our minds to! Where there is a will, there is a way - and if that will is the will of a mother, well then, it just gets done... because it has to! Don’t let anyone tell you that it’s impossible to lose that “baby weight”. And definitely don’t let yourself use your precious little gift as an excuse to let go of your figure. 16 | wellnow | summer2009

Take the time to regain control of your physique - you can do it, and you’ll be glad you are making the effort. Your husband and your little one will be thankful too! Remember, it’s not selfish for a mom to take care of herself. It is her responsibility to her family to care for own health. Make the commitment to yourself, and decide to do it.

Success! As easy as 1-2-3: 1. Decide: The first thing needed is to decide to lose the weight. Make a commitment to yourself to just get it done. 2. Plan: Get organized! As a mom, your schedule was tight. Working full-time, taking care of the household and nurturing your children. Nobody’s daily routine is filled with more responsibility than a moms’. You can succeed, but you have to make your fitness goals a priority. Take the time to plan just a few sessions per week at first. Ease into your fitness program slowly but with conviction.

Having your child is an indescribable emotional experience only other moms can truly understand. After 9 intense months, in a single instant there are now two of you where once there was only just you! Elation, joy, excitement, and pride - these powerful feelings sometimes give way to fatigue, stress, and feelings of self-loathing, or unhappy selfimage, as you realize your body doesn’t look like it did prior to the pregnancy. Being a mom is no easy job for sure. And it can be worse if you aren’t happy with your body! But it is entirely possible to make things better! It can be really hard, especially in the beginning. Guilt lingering in the back of your mind because you feel that you are taking time away from family. That can be one of the biggest challenges to a mom getting back into shape - allowing herself to take time away from her spouse and children. But remember, you need to be healthier for both you and your family. IMPORTANT: Always check with your doctor before beginning any new exercise or diet program - this is critical for post-partum women. It’s also important to keep in mind that breast-feeding moms have increased calorie needs. It is in no way recommended for women in either case to utilize calorie restriction or to “diet” by cutting food intake during these critical metabolic times. Meriza is a mother, certified personal trainer, and physique competition coach in San Diego, California. Helping others reach their fitness goals is what she loves!

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Working Out With A

photo:Phil Date

Stability Ball By Bob By BobLanchinett Lachinet

ou’ve seen those big, inflatable stability balls before - either at the gym, or maybe someone’s kids were playing with one. Well, although kids might find them fun to play with, stability balls are actually a very effective exercise tool! Whether you’re just getting started or looking for next big thing, the following information will be beneficial to you. You might be thinking that “Exercise on a ball seriously?” Yup - stability ball training is “serious” - seriously effective, and seriously fun! It’s amazing the ways you can challenge your body in ways you never thought on an inflatable piece of rubber! You might be a bit skeptical, especially when bombarded with infomercials for “the newest equipment and programs”. But, unlike the “newest” fad, stability balls actually got their start with physical therapists and orthopedic specialist looking for tools to help rehabilitation - back in the 1900’s! Besides being a great tool for treatment and rehabilitation of injuries, they are also used to help prevent more serious physical problems prior to their occurrence. Stability balls are large, heavy-duty, inflatable balls that are generally rated to hold up to 600 or 700 pounds. And, they are comfortable and supportive, since they

conform to your unique anatomy due to being air-filled. Using the ball makes it easy to get into and out of different exercise positions because it gets you off of the floor. Stability balls offer you a fun, safe and highly effective way to exercise. The ball is a great way to improve muscle strength and endurance in all of the major muscle groups. Training with the ball improves muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability, complement your resistance and aerobic training programs, help you lose weight, and lastly, improve your balance, posture and coordination. Maintaining proper alignment on the ball stimulates your body’s natural motor reflexes and encourages the body to react as a whole, integrated unit. Movement like this is similar to how you move about in a normal day and training on the ball challenges the whole body to maintain correct posture and balance, and to perform dynamic exercise movement. When using the ball correctly, your body uses not only your major muscle groups, but also utilizes various “stabilizer muscles” that may not have been previously challenged using traditional exercise equipment. Not only does this help you increase overall muscle strength, but those “stabilizer muscles” help you keep

your body in proper position during your other workouts, helping you to avoid injury. As you work out on the ball you will find that it is especially effective in targeting your abdominal and lower back muscles. The ball is especially well-suited to improving ab and lower-back strength, as well as to bettering functional strength, flexibility and balance. Even while training other muscle groups, the ab and back musculature is simultaneously working to balance and stabilize the body. Strong postural muscles and proper posture are important for relieving and preventing low-back pain. The ball is ideal for stretching and offers additional options to traditional static stretching. Traditional stretching usually requires you to stretch on the floor and it can be difficult to move into and out of stretching positions. The brilliance and simplicity of the stability ball is rolled into one word--balance! Because the ball demands balance, you’ll work muscles you never knew you had or challenge them in different ways. The challenge of maintaining perfect posture, on a round and mobile surface--is exhilarating, fun and incredibly effective in building functional strength, and challenging your ab and back muscles like never before! So, add a stabilizer ball to your next workout - and have a ball!

wellnowmagazine.com | JuneJulyAugust2009 | 17

tidbits

The nearly endless variety of energy bars will satisfy just about every taste bud. Energy bars contain a blend of protein, carbohydrates, fat, fiber, vitamins, minerals, and other nutrients. The primary source of protein in energy bars is usually soy or milk, with fiber provided from grains, oats, apple pectin, or other sources. Some bars also contain additional herbs or nutrients thought to enhance energy, promote weight loss, or increase endurance. Energy bars can be consumed before, during, and after athletic events to ensure sufficient energy and replace depleted nutrients. They may also be used as a snack or a meal replacement. Buying and storing tips Look for energy bars in the snack food or supplement section of health food stores, or in the specialty food section of most supermarkets. Store energy bars in a cool, dark location for 6 to 12 months. Availability Energy bars are available year-round.

tidbits

Less Sun is Better Than Using Sunscreen

ENERGY BARS

Varieties Energy bars come in a wide variety of flavors and textures. They may be high in protein, high in carbohydrates, low in fat or contain a balanced ratio of these nutrients. They may have a taffylike texture, or may be baked for a cookie-like consistency. Many are coated with chocolate, carob, vanilla “yogurt,” or other flavors. Natural energy bars with natural sugars, flavors and colors are also available.

tidbits

Preparation, uses, and tips Combine natural energy bars and a handful of grapes or cherries for a fast breakfast or healthful mid-day snack. Energy bars are easy to transport, so if you’re going for a long bike ride or hike, pack some energy bars to satisfy any feeling of hunger that might occur.

With summer here, many people will be taking advantage of the hot weather to sunbathe and relax in parks and on beaches. Avoiding direct sunlight and wearing clothes which stop harmful UV rays from reaching the skin, rather than sunscreen, are the best ways of avoiding skin cancer and the aging effects the sun has on the skin. This timely advice forms part of a review published early online and in an upcoming edition of the Lancet. Dr Stephan Lautenschlager, Outpatient Clinic of Dermatology, Triemli Hospital, Zurich, Switzerland, and colleagues carried out the comprehensive review on sun protection strategies around the world. The authors say: “Wearing sun protective clothes and a hat and reducing sun exposure to a minimum - should be preferred to sunscreens. Often this solution is deemed to be unacceptable in our global, outdoor society, and sunscreens could become the predominant mode of sun protection for various societal reasons, for example healthiness of a tan, relaxation in the sun.” They add: “Nevertheless, sunscreens should not be abused in an attempt to increase time in the sun to a maximum.” Nowhere is stated however that the sun should be completely avoided. Just take it easy and especially in the start of the summer period, it is wise to spend not too much time in the sun, so avoid laying around in the sun for hours thinking that sunscreen will protect you.

Water - it’s a miracle

If you don’t take in an adequate amount of water, you will likely find it impossible to achieve control over your weight! What this means is 10-12 eight ounce glasses of WATER per day, plus eight more ounces for every 25 pounds you are overweight. Yes, this is the basic requirement for healthy living. Unfortunately, not many people drink as much water as they need. Many problems of weight control can be cured by increasing your water intake. Constipation, nausea, and headaches can all be helped with this, the greatest nutritional supplement in the world - WATER! Beverages such as wine, coffee, tea, fruit juices, and soft drinks are all fluids, but they don’t have the same chemical properties as ordinary water. Restricting your water can promote fat deposits. Your body uses water as the major component of blood to transport nutrients and wastes. A lack of water in the system can cause fats and other toxins that are normally disposed, to remain in your body - including that dimpled fat commonly referred to as cellulite. Your kidneys have a difficult time processing contaminated water so your liver has to detoxify it. This means that your liver can’t do its main task, which is to process your blood and help break down fat.

18 | wellnow | summer2009

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well

Bounty Meals Less Expensive and More Healthy

Summertime Can Make

his summer, with food prices rising, experts at the American Institute for Cancer Research (AICR) are encouraging Americans to bolster their anti-cancer arsenals any way they can. The experts advise saving money by making meals from scratch that feature the season’s bounty of cancer-protective produce. It looks like moms are already listening. Consumer surveys suggest shoppers are spurning more expensive, processed “convenience” foods and purchasing less expensive basic ingredients to make their own meals. According to a recent Information Resources, Inc. report, 53 percent of American consumers say that they are taking more time to cook meals from scratch than they did six months ago, and 55 percent say that they are buying fewer prepared meals. It’s generally cheaper - and healthier - to make your own meals and summertime is a great time to get back into the habit. Meals tend to be lighter, easier, and take less preparation time. It’s easy to get inspired by the huge variety of fresh vegetables and fruits now available at local farm stands and farmers’ markets. Summer offers a great chance to sample freshly picked produce, but frozen and canned options - as long as you choose varieties without added salt or syrup - are good, healthy choices, as always.

photo:PAleksandr Ugorenkov

What to Look For at Farm Stands and Farmers Markets? If you do choose to visit a local farm stand or farmers market this season, take along these tips from AICR: ♥ Beauty is Skin Deep. Don’t expect produce that looks like it should be in a grocery circular - perfectly shaped and shiny. Embrace the concept of farm stands - buying just-picked items often sold by the farmers themselves. ♥ Mix It Up. By choosing produce at

various stages of ripeness, you can enjoy your purchases over several days without spoilage. ♥ Experiment. Take chances and buy produce you are not familiar with and enjoy seasonal items from local farms.

♥ Talk. Get to know the vendors and ask for suggestions regarding selection, storing and preparation. You may become friendly with a vendor who can suggest dozens of ways to prepare nature’s best.

wellnowmagazine.com | JuneJulyAugust2009 | 19

i n e v e ry issu e

summer recipes

Sizzlin’ Hot Icy Cold

Heat it up or chill it down this summer with these fabulous dishes.

Bahamian Coconut Glacé

Steak Fajitas with Fresh Pico De Gallo

Cuban Style Barbecued Chicken Wings

Pico De Gallo is a mexican relish made with fresh ingredients, similar to fresh salsa. It’s delicious as a topping on any fajita or burrito.

Serves 3

We lightened up this popular Bahamian treat by substituting yogurt for the cream that’s customarily used.

Serves 8

Serves 6

Pico De Gallo: 3 tomatoes, red ripe, chopped 4

green onions, chopped

Tbsp cilantro, chopped

Tbsp lemon juice

1 jalapeno chile pepper, finely chopped Fajita: 1 pound flank steak, uncooked 1 tsp cumin 1 tsp garlic powder 1/4 tsp sea salt 1/8 t sp black pepper 6 flour tortillas, (10-inch diameter)

quarts water

2 cups cider vinegar

1 14-ounce can reduced fat coconut milk

2 Tbsp minced garlic

3/4 cup honey or maple syrup

1 Tbsp. dry oregano

2 tsp powdered agar*

1/2 cup brown sugar

20 ounces plain, nonfat yogurt or

1 tsp black peppercorns

2 bay leaves

1 tsp vanilla extract (omit if using

12 whole chicken wings

4 Tbsp barbecue sauce

1 Tbsp coconut rum (optional)

2. Preheat the grill or oven broiler. Grill the chicken wings, basting them periodically with the barbecue sauce. Be sure to turn the wings periodically to prevent burning. For very blackened but tasty wings, cook each side for about 5 to 6 minutes.

2. Preheat grill or broiler.

The papaya in this velvety drink provides vitamin C and natural fruit sugar for energy.

5. Assemble fajita by laying beef strips in the center of each tortilla and top with Pico De Gallo.

20 | wellnow | summer2009

1. Combine coconut milk, honey and agar in a medium saucepan. Cook over low heat stirring frequently until mixture thickens, about 5 minutes. Remove from heat. Stir in yogurt, vanilla, rum and coconut. Refrigerate until well-chilled, at least 1 hour. Yields 1 quart. Freeze mixture in an ice cream maker according to manufacturer’s instructions. Let glacé ripen in freezer 1 hour before serving.

*Agar is a vegetarian gelatin substitute sold in health food stores.

Papaya Creamsicle Smoothie

4. While steak is cooking, wrap tortillas in foil and place on grill to heat.

vanilla soy yogurt)

1/3 cup shredded coconut 1. In a large pot, combine the water, cider vinegar, garlic, brown sugar, peppercorns, and bay leaves. Bring the liquid to a simmer. Add the chicken wings and simmer for 20 minutes, or until fully cooked.

1. Prepare Pico De Gallo: Combine tomatoes, green onions, cilantro, lemon juice and jalapeno in a small bowl. Gently mix together. Set aside. 3. Sprinkle both sides of steak with cumin, garlic powder, salt and pepper. Place steak on a grill rack or broiler pan coated with cooking spray, and cook 6 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across the grain into thin slices.

vanilla soy yogurt

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Serves 2

cups ripe papaya cubes

1/2 cup orange juice 1/2 cup vanilla frozen yogurt Peel, seed and coarsely chop papayas. Combine all ingredients in a blender or food processor and blend until smooth. Garnish with lime wedge or orange slivers.

Cool of with a Papaya Creamsicle Smoothie

i n e v e ry issu e

yeah

me time

these

little piggies

need help

hough feet may not be the first thing to come to mind when thinking about how to de-stress, the fact remains that it’s a great way to relax and rejuvenate both mind and body, and has the added benefit of getting feet sandal-ready for summer. As moms, we tend to get so wrapped up in caring for everyone else that we forget to care for ourselves. But without proper attention we begin to show signs of fatigue, stress increases, and the occasional outbursts and mood swings start revealing themselves. That’s why making time to care for ourselves is so important. Breaks to rejuvenate are essential in maintaining a mom’s well-being. The hardest part about taking a break is that a mom’s job is never done. Whether you go to a salon or choose to do-it-yourself, a pedicure is a fantastic way to rejuvenate- and take a much needed break. Your foot will look daintier and more feminine after a pedicure. Here’s an inexpensive way at home to rejuvenate your feet and take advantage of your “me time”. Ladies, summer is here!

Steps for Sandal-Perfect Feet photo:Leah-Anne Thompson

Remove. Strip old color with acetone polish remover on a cotton ball. (Note: Don’t use a tissue, it will fall apart and doesn’t absorb the remover well.) Soak. Add Epson salt and your favorite scented oil to warm water and soak your feet for 10 minutes. Although the bath tub might be easier, salon professionals recommend using a large bowl instead (keep it for foot use only). That way it feels more glamorous and luxurious. Relax with a book or music while you soak. For a more deluxe option, invest in a foot bubbler. It will give you more of a spa experience at home. Buff. Dry your feet with a clean towel. Then, exfoliate feet and heels with a callus stone or a biodegradable pumice pad, which can be purchased at any drug store. Rub in any direction you want, but don’t scrub too hard and never rub the top of your foot. Make sure to get your heel, the ball of your foot and your big toe. Thoroughly rinse the pad after each use, let it dry and keep it in a plastic bag. Have big calluses? Never use a razor to try to shave them away – you could go too far and cut your foot. Just use the stone a bit more vigorously in that area. Exfoliate. Remove dry skin from legs and feet with a homemade mixture of olive oil and kosher salt or raw sugar. Or, purchase a scrub. Rub in an upward motion for two to three minutes. Then, rinse them in your foot bath. Foot bathing will soften skin, allowing exfoliation of dead skin to take place more easily. For a natural, acid-free treatment without scraping, diabetic-friendly CalleX® Ointment uses natural enzymes to exfoliate dry skin, soften the hard spots. Trim. Cut nails with a toenail clipper then file them to your length of choice. Make sure not to go too short though, as nothing looks worse than a space between the polish and the top of your nail bed. Run your finger across the top of your toe. If your nail barely grazes your finger, you’ve got the right length. As for shape, squared nails are considered more modern than the traditional rounded tips. The American Podiatric Medical Association (APMA) recommends trimming nails straight across. Moisturize. Massage feet and legs with a rich cream such as a renewal night crème. They help to smooth and soften skin. Apply cuticle oil (olive oil works just as well) to nails to soften and revitalize rough areas. Push. Use a cuticle or Popsicle stick to press cuticles back so they don’t get in the way of the polish. Some people prefer to cut their cuticles for aesthetic purposes, but it’s best not to do this at home. Unless you’re a professional, you’re going to end up with cuts all along the side of your nails. Just push them back and keep it easy. Polish. Apply a base coat first. Then, apply two thin coats of polish. Finish with a top coat if you haven’t used one yet. Finger and toe nail polish do not have to match, but should be at least different shades of the same color. If you’re opting for varying shades, go lighter on your hands and darker on feet. Sometimes, go easy on the nail polish! Since toenails need to breathe on occasion, take occasional breaks from the nail polish to keep toenails healthy-looking.

wellnowmagazine.com | JuneJulyAugust2009 | 21

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living

How

Not

lanning for a summer vacation is a time-consuming business — coordinating schedules, researching destinations, booking reservations, packing clothes, etc. The last thing us moms want is to get sick while away from home, especially with illnesses that confine us to our room and render us unable to enjoy the vacation. If your plans will involve a long airplane trip, the following steps should be taken to avoid health problems:

♥ Stand up and walk and/or stretch for several minutes every hour or so. ♥ Avoid drinking excessive alcohol or overeating during the flight. ♥ A light diet and good initial night’s sleep at your destination helps to minimize jet lag. Travelers tend to overlook that even healthy, athletic people can become ill at altitudes over 10,000 feet. To avoid headaches and shortness of breath, it is advised to rest during your first 12 to 24 hours at a high altitude to adjust to the oxygen content in the air. If you suffer from chronic heart and lung disorders, consulting your physician before traveling to altitudes over 3,000 feet is a good thing to do.

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To Get Sick On Your Summer Trip

“Don’t drink the water” is a common warning for vacationers, and it holds true in several occasions. Try to pay attention to the following rules about food and drinks to avoid common ailments such as diarrhea:

♥

Avoid drinking tap water or mixing drinks that contain tap water, and refrain from using ice that has been made with tap water. ♥ Avoid brushing teeth with tap water. ♥ Hot beverages are relatively safe even if full boiling is not assured. ♥ Drink carbonated water, bottled or canned beverages as opposed to tap water. ♥ Avoid raw vegetables including salads and fruits that do not have a thick, disposable outside covering. ♥ Avoid rare or raw meat or fish. Eat meat and fish that is thoroughly cooked. ♥ Avoid dairy products from small, independent vendors, or any dairy products that seem to have been left out in the sun. In case you are unfortunate enough to come down with diarrhea, don’t panic since most episodes are self-limited. To ease the symptoms, take an over-the-counter medication such as Pepto Bismol or Imodium, which you can buy in tablet form and pack for the trip. However, you must seek medical attention if you have any of the following symptoms: bloody diarrhea, severe abdominal pain, high fever or dehydration. If you are

going to be more than 48 hours away from any medical care, ask your physician to prescribe medications to take with you in case of severe diarrhea. Even when avoiding tap water, be sure to stay hydrated, since re-circulated airplane air often causes dehydration. To treat dehydration, drink fruit juice (canned or boiled) or bottled water. Make sure the bottle’s seal is in tact before taking a sip.

Ultimate Buyers Guide Boring has never been more out of style! Summer 2009 is a call to be unique. It’s all in the details. If it’s new and different, you’re good to go. Well Now Magazine found a few things that will keep your style on the right track!

Prana Lola Dress Fabric blend feels great against your skin—the more you sweat the more it wicks, making it perfect for hot summer days. Performance fabric for freedom of movement, four-way stretch for all-around comfort and self bra for shape retention. Recycled polyester for all prints. Length 37 inches; $65.00; Sizes XS - XL. Visit Prana.com to purchase.

Fraiche Fruit Soap Basket An easy way to indulge. Turn your bath or shower into a delightful spa session. More than a bowl—a work of art, filled with delicious scents of Lemon Verbena, Mandarin Orange, and Cherrylicious. These soaps come with everything a woman needs to enjoy the true art of bathing. Single bars and gift baskets available. Fraiche Fruit Gift Basket (shown) $49.99. Find them at MyFraiche.com

Havaianas Sandals Inspired by Japanese zori flip-flop sandals, these Brazilian versions are made with rubber sole, which is more durable, comfortable and inexpensive. Originally sold in neighborhood stores, today Havaianas are a worldwide craze. Sizes: 5-12; $24.00. Find a variety of colors to buy at Havaianas.com.

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