Stay Connected… with Proactive Health Magazine.com www.twitter.com/prohealthmag www.facebook.com/proactivehealthmagazine www.instagram.com/proactivehealthmag www.pinterest.com/proactivehe1118
2
■
2
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015 ■
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
PROACTIVE HEALTH MAGAZINE JULY/AUGUST 2015
■
■
PAGE
PAGE
3
3
Note from the Publisher
Welcome to the November/December issue of Proactive Health Magazine I am very happy to announce that I’m Proactive Health Magazine’s Fitness Editor. I want to encourage everyone to check out our monthly transformations, smoothie of the month, move of the month and coming soon..... health professional, trainer and doctor of the month. We want to encourage you to share your smoothie recipes, transformations and workout moves. Tag us on Instagram Twitter and Facebook for a chance to be featured. We are also looking for writers, contributors and inspirational stories. We love articles from fitness professionals and professionals in the health and wellness the field. Thank you to everybody who is getting proactive health up and running. We love how you guys are sharing articles and retweeting. This months issue is incredible. We have fit mom Michelle Cagle on our cover. She in the epitome of a fit mom and has gone through an incredible transformation three times! We also have a new beauty contributor Bridget Foster who will share her secret to say staying ageless. We also have a new nutrition contributor Mikaela Telecan who will share some insightful nutrition articles. My goal as a fitness editor will be to share some fun exercises that focus on strength balance core posture and weight loss. Let's all share our stories email us! Proactivehealthmag@gmail.com January/February Issue of Proactive Health Magazine: Featuring: • David Garrard - His Foundation • Professional Profiles • Transformations • Supplements Reviews • Smoothie of the Month
PUBLISHER
Bob Andersen FITNESS EDITOR
Susan Harmon ART DIRECTION
The Design Network PRINTING
Drummond Press SALES
Pete Baczor CONTRIBUTING WRITERS
Susan Elle Harmon Mihaela Telecan Bob Andersen
CONTRIBUTING PHOTOGRAPHERS
Gregory James Photo Bigstock Photo James Patrick Subscription Information: Free Publication Monday - Friday 9 a.m.-5 p.m. EST Call (904) 859-8165 Copyright 2015, Proactive Health Magazine. Trademarked or Copywritten images, logos or content located herein are the exclusive property of their respective owners. No part of this publication may be reproduced or transmitted in any form or by any means without written permission of the publication. All rights reserved. The information published in Proactive Health Magazine is believed to be accurate and authoritative but is not intended to substitute for medical, legal, financial or other professional advice. Statements and opinions expressed herein are not necessarily those of Proactive Health Magazine. Proactive Health Magazine is published bi-monthly.
Bob Andersen Publisher
4
■
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
8550 Touchton Rd. #126 Jacksonville FL 32216
CONTENTS - November/December 2015 Issue Publisher's Welcome.......................................................................4 Products - Green Drinks.................................................................6 Profiles - Mihaela Telecan..............................................................8
Green Drinks
Profiles - Dr. Cynthia Neville PT .................................................10 Transformation - Michelle Marie ...............................................11 Transformation - Gastric Bypass Success .................................12 Profiles - Grata Designs ..............................................................14 Workout - Legs and Core Stabilization Workout ...................16
New Contributor Mihaela Telecan
Cover Stories Fit Mom Michelle Gagle............................................................20 Enjoy Tea Time Pictorial............................................................22 10 Things To Help You Fall Asleep Better............................24 Curbing The Electronic Addiction
Is Your Child Struggling With ADHD.....................................26 Curbing Your Child's Electronic Addiction..........................28 Top Ten New Year's Resolutions.............................................32 Smoothie of the Month Pumpkin Protein Smoothie................................................................34
New Year's Resolutions
Supplement Reviews Garcinia Cambogia...........................................................................36 Gotu Kola.........................................................................................37 Products - Green Drinks Part Two..............................................38 Smoothie Of The Month PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
â–
PAGE
5
Green Drinks V8 Infused Water V8ÂŽ Infused Water is a product that balances the simplicity and refreshment of water that has been lightly infused with blends of vegetable juices from cucumbers and sweet potatoes. It also contains a serving of vegetables. Each 16 oz. bottle contains a full serving of vegetables. It is 30 calories per bottle and contains 25% juice. There is no sugar added or artificial sweetners or flavors. And best of all no high fructose corn syrup. The flavors are Cucumber Lime, Black Cherry Pomegranate and Mandarin Orange Ginger.
Fruitzola, The Fruit Infuser Water Bottle This Fruit Infuser Water Bottle is a way to get your daily intake of precious water with added fruits. Now you can make your choice of sweet flavored water and keep yourself hydrated, healthy and safe all day long. Fruitzola comes with extra infuser pump built in to boost the fruit flavors. The bottle is made from TRITAN BPA Free plastic, approved for use with any drinkable liquid. It fits in most car cups and the cap screws on to keep the sipping portion always clean and germ free. Now you have the option to sweeten the water. Fill the inside tube with tiny pieces of Strawberries and Watermelon, infuse it with herbs like mint to make it refreshing, then add water, lemon and crushed ice to the bottle or add honey to make it even sweeter and have its health benefits as well! The Bottle are 24 oz. size and are dishwasher safe in the top rack.
Make Your Own Matcha Tea Drinks Matcha is the antioxidant-rich powder made from select ground green tea leaves. The drink counts centuries of tradition, as it was (and still is) the customary brew prepared during Japanese tea ceremonies dating back to the 12th century. Yet, in the last year or so, Americans looking for a healthy coffee alternative have turned to matcha, whether it's prepared in the classic form (whisked with hot water) or shaken into a milky latte. Preparing matcha, be it hot or cold, is easy. Simply mix (or whisk) the powder with water. There are a few small tricks which have a big impact on the final drink. For one, shake cold drinks with ice in a traditional cocktail shaker. For drinks like almond milk latte, use a high quality almond milk, and froth that milk with a Nespresso machine.
6
â–
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
mtwfsusa.com
Cooking Redefined
At the Touch of an eikon™ Merrychef eikon® speed ovens are designed to deliver exceptional dishes in ‘fast food’ times, all cooked to order. Our ultra, simple to use icon-driven control panel powers our eikon e2 and eikon e4 rapid cook ovens that are up to 15x faster than traditional cooking methods. Our latest technology is a combination of microwave and hot air impingement or planar plume – a 2012 NRA Kitchen Innovation award winner.
Hungry for more? Talk with Food Equipment Reps 1-800-226-8389 | Fer@ferinc.net | www.ferinc.net Orlando Test Kitchen 4407 Vineland Rd. Suite 1 Orlando, FL 32811 (407) 872-7728 ©2014 Merrychef All Rights Reserved
Ft. Lauderdale Test Kitchen 3716 SW 30th Ave. Hollywood, FL 33312 (954) 587-9347
Profiles
Mihaela Telecan: Proactive Health Magazine’s Nutrition Contributor Mihaela pronounced Me-Ha-E-La) Telecan DVM, MS, RD, food, movement, mindset coach, lights up from helping women live their healthiest, happier, lives! In reality she's veterinarian turned dietitian, fitness instructor, diabetes educator, health coach and GAPS practitioner. Her personal mission is to help women take an active role in designing and living their best healthiest lives, using food, movement and mindset strategies. Mihaela's focus areas are leaky gut and all that comes with it, autoimmunity, and inflammatory related conditions. In her coaching work she integrates various therapeutic-elimination and restorative diets, (anti-inflammatory, low carb/low glycemic/low or no grain and the GAPS Protocol). Mihaela emphasize traditional eating, fermented foods, habitual movement, nature therapy and mindset strategies. With over 12 years of experience in the health and wellness arena Mihaela has helped hundreds of women reach their health potential through her one-on-one and group coaching programs. Achieving wellness, living life to the fullest, being healthy, happy and vibrant it's a choice we all make
8
â–
every day with the food we eat, the thoughts and believes we hold and by the way we move our body. This concept is at the forefront of achieving wellness: you can choose to eat wholesome foods (on purpose), you can choose to think happy, positive
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
thoughts (on purpose) and you can choose to move your body (on purpose), and that's how you design your best health and life ever. Please visit her website www.mihaelatelecan.com and learn more about how Mihaela's coaching can assist you.
Profiles
By Cynthia Neville
Dr. Cynthia Neville, PT, DPT, WCS Women's Health Specialist Dr. Cynthia (Cindy) Neville is a certified Women's Health Specialist (WCS) and President of Neville Know-How, Inc, a healthcare consulting firm. Her outpatient clinical practice at SmartBody Physical Therapy in Jacksonville Florida primarily serves women with pelvic floor disorders and musculoskeletal impairments related to pregnancy. She is a Clinical Faculty member of the University of North Florida in Jacksonville where she teaches classes in functional anatomy of the pelvis and pelvic floor, and topics in women’s health physical therapy. She has developed clinically and financially successful Women’s Health Rehabilitation Programs for private practices as well as large healthcare organizations including the Rehabilitation Institute of Chicago, and Brooks Rehabilitation in Jacksonville. Dr. Neville has authored and co-authored several research articles in the area of women’s health rehabilitation, incontinence, and pelvic pain. She has presented research platforms and posters at national and international meetings including the World Congress of Physical Therapy, the International Continence Society, the World Congress of Low Back and Pelvic Pain, and the American Physical Therapy Association. Dr. Neville is a nationally and internationally recognized educator and speaker in the clinical practice area of women’s health rehabilitation. She developed the first credentialed women’s health physical therapy residency program in the state of Florida. She teaches postgraduate continuing education courses on topics including women’s health rehabili-
10
■
tation, bladder control, pain, pelvic floor examination and treatment, and pregnancy and postpartum rehabilitation. Why did I get into the health field? Because there are often simple solutions to musculoskeletal health issues that people are not aware of, and physical therapy can provide those solutions! Also, people deserve to feel good, move well, and participate in anything that they want to. What is the future of the health industry? The future holds great opportunities for proactive and even preventative care in musculoskeletal health. We have the opportunity for great collaboration between everyone in health and fitness throughout the
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
continuum in medical care, recovery from illness, rehabilitation, wellness, and fitness to help people live healthier happier lives. What is your health cause? “The floor of the core is the pelvic floor”! All women (and men too!) deserve to have good pelvic health, to have good bowel and bladder control, to have good pelvic function for intimacy, and for core fitness. All women should have a physical therapy evaluation including a pelvic floor evaluation after childbirth, and periodically thereafter to make sure that these critical muscles are functioning optimally.
Transformations
Michelle Marie
A Simple Diet Can Have A Big Effect My name is Michelle Marie and this is how I was able to lose 15lbs of body fat with a simple diet. My Diet was easy and in the morning my breakfast consisted of 1 egg white protein shake with almond milk and a dash of cinnamon. I loved these shakes and sometimes I would have a second one for a snack. My lunch was usually albacore tuna with celery and veganaise mayo over lettuce. I would have a snack around 2 pm which was a nut mix of any kind with sesame sticks. Dinner was usually chicken or tofu with brown rice, I added vegetables and onions. For my exercise, I walked at an incline for 20 minutes on a treadmill and would also do 20 minutes on the elyptical machine 4 days a week. I would do one day of just light weights, high reps. and 30 minutes on stairmaster. On weekends it was one free day of whatever I wanted. I'm so happy and it was relatively easy.
Michelle Marie before and after
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
â–
PAGE
11
Transformations
A Successful Gastric Bypass Story "Please Don't Let Her Sit Next To Me" At some point, it happens to all overweight people – the dreaded airplane trip. In the summer of 2003, my flight started out like the dozens before it with the “please don’t let her sit next to me” looks as I made my way to my seat. And, of course, the lap belt wasn’t long enough to cross my 303-pound body, so the flight attendant was kind enough to scream down the length of the plane, “I need a fat belt in the back!” I have never wanted to be invisible as much as I did in that agonizing moment. I was 43, married to a wonderful man who loved me no matter what, and our then 19-year old daughter had recently left home on her own. Looking back, I wish I could find that flight attendant to thank her for the one moment that pushed me into the best thing I’ve ever done – weight loss surgery. I did my homework to find the perfect doctor, followed his plan and underwent a full gastric bypass surgery. Unlike most people I had read about, my surgery was a breeze and I was a “textbook” success. I lost a total of 180 pounds – more than I weigh now by a full “toddler,” my confidence soared, life was great, and at Christmas that year, I found out my daughter was expecting my first grandchild in June and I would be in a position to ENJOY watching him grow up and be an active grandmother to him. I have maintained my weight loss to the present time, but I’ve struggled along the way with how to get enough of the right things in my body every day. Even though I’m
12
■
"The Flight Attendant screamed down the aisle… "I need a fat belt in the back" she recalls" a great cook and eat the “right” things with my lean protein, plenty of fruits and fresh veggies and avoid “white foods” and processed, fatty and fried food, I can’t always get enough of the good stuff to meet all my body’s needs. Anemia has been my constant companion and I’ve had a couple of intravenous iron infusions, or “rust treatments” as we fondly refer to them, in the last five years. Exercise was completely out of the question since any additional calorie deficit resulted in more weight loss and I ended up looking
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
I was 303 pounds before the Gastric Bypass surgery
like “Skeletor.” As a result, I felt stuck in a completely unsatisfying sedentary life, along with the accompanying exhaustion, depression and lack of confidence that entails. I was too exhausted to cook dinner when I came home from work, we took 2-3 hour naps on the weekends. Life had become all about sleeping and working. I was miserable again. My wonderful husband, Charlie, undertook a clean eating challenge with me to see if we could change things back around. We live at the beach, and a sedentary, exhausted life is certainly not what we wanted. Charlie wanted to drop some weight and I wanted to get into the gym. Now, Charlie leaves for work at 6:00 am and I am definitely not a morning person. Getting his food prepared for the day, including his breakfast,
Transformations which he had to eat BEFORE he left, required what seemed to be herculean effort, along with a full pot of coffee, on my part and I ended up even more exhausted than I had been previously. We had to simplify things, but I was determined to improve our situation. Our daughter had started on a supplement line with good results and she wanted us to try it. It turned out to be our “magic combination!” We start our day with a vitamin drink that has actually replaced the need for the entire pot of coffee. Don’t get me wrong -- I still enjoy my coffee, but it’s a “social experience” and not a need. Breakfast is a meal replacement shake with an even balance of protein and good carbs – 22-25 grams each. The big-
gest blessing is the addition of the vitamin and mineral supplements that fill in the gaps for me. Our snacks always include some protein and veg-
gies or fruit, and we eat a healthy lunch and dinner. The result for us was an amazing increase in our energy – no more pot of coffee every morning and energy to spare every day – and I’m back in the gym with a trainer to finally build lean muscle and tone up. As a bonus, Charlie’s right with me in this and 50 pounds lighter in a matter of a few months! We are now an active, healthy, energetic couple, able to spend time really playing with our now seven grandchildren. I’ve even started working with others who are struggling after weight loss surgery to find their “magic combinations” as well. The journey has been ongoing with lots of twists and turns in the road, but I’m now headed down the happiness expressway, full speed ahead!
PROACTIVE HEALTH MAGAZINE SEPTEMBER/OCTOBER 2015
■
PAGE
13
Local Profiles
By Susan Harmon
Grata Designs
Two sisters born in Brazil display passionate dreams for fitness, dance and fashion. Juliana and Daniela have both danced since childhood and practiced synchronized swimming during their teenager years winning medals at Latin American competitions! Continuing their love for the arts, the sisters went on practicing and performing pole fitness, lyra and descending skills. In addition to their own individual performances, Juliana and Daniela helped choreograph and costume other performers whom took part in team/group performances. Through good perspective, they were able to customize performance wear to perfectly match a performer's vision bringing to life the artist, the piece, the stage and the reception towards the display. Also, by knowing the effects of visual aid and by understanding the exertion and concentration used by the athlete or artist, the two sisters created different apparel and costumes to maintain the utmost comfort, enhancing better ability. Beginning on the island of Florianopolis Brazil, Juliana and Daniela grew up at the beach in a very upbeat environment. Each summer during the famous Carnival, these two danced their hearts out to the street festivals and galas held each year. With this countrywide event, new music and fashion were always the trend. Each sister stayed happily immersed in these moments. Both sisters began their education in Brazil and mastered in Clinical Psychology. Juliana moved to the United States in 2000, traveled and
14
â–
The talented sisters started Grata Designs to show off their unique Brazilian designs and color combinations. They put their world-class experience to the test offering the best functionality and comfort to the fitness world. lived in places from New York to San Diego, and has toured about 10 different countries! Settling down in Jacksonville, FL in 2006, Juliana continued a career in management and her love for fashion by beginning the early stages of Grata Designs
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
offering customized purses, hats, pillows, costume apparel, and alterations. She continued her love for dance and performance by learning pole fitness, lyra, and silks performing solo and with groups such as: VIP Mavens and Elevated Aerial Dance from 2010-2012. She is currently, while being a mother of 2, brushing up on her pole fitness and choreographies along with pursuing her passion creating fun, beautiful, comfortable apparel for this industry. Daniela remained in Brazil until 2013, focusing on her own practice with Sports Psychology and continuing her education. In 2011, she received her degree in Fashion Design. Following her passions, Daniela immediately put her design
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
■
PAGE
15
Workouts
by Susan Harmon
Susan Harmon, Fitness Editor AFAA Personal Trainer,, NETA Healthy Lifestyle Coach
Stability Ball Plank Kickbacks 3x10 (each leg)
Place your hands a shoulder width apart and balance one foot on the stability ball. Once you have your balance, kick one leg straight up and squeeze your glute. You will feel this in your glutes and hamstrings. Lift and lower for 3x10 each leg.
16
â–
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
Workouts
Legs and Core Stabilization Workout Try these leg and glute exercises at home or in the gym. You'll need a stability ball and a balance disk. Do these once a week to work on coordination. 3x10 each leg
Plank Hamstring Curl 3x10 (each leg)
Place your hands and feet a shoulder width apart in a plank position. Lift one leg up and bend at the knee squeezing your hamstring. You should feel this in your arms, core, hamstings and glutes. 3x10 each leg.
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
â–
PAGE
17
Workouts
By Susan Elle Harmon
Legs and Core Stabilization Workout Try these leg and glute exercises at home or in the gym. You'll need a stability ball and a balance disk. Do these once a week to work on coordination. 3x10 each leg
Balance Disk Plank Hamstring Curl 3x10 (each leg) Place both of your elbows on the balance disk. Keep your core tight and place your feet a shoulder width apart. Slowly lift one leg straight, squeezing your glute. Lift and lower one leg at a time for 3x10 reps each leg.
18
â–
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
■
PAGE
19
Cover Stories
By Susan Harmon
Fit Mom Michelle Cagle
Three Children Does Not Mean Giving Up On Your Body or Your Dreams Fit Mom Michelle Cagle is the mother of three beautiful children. Before she got pregnant with her first son, She never had much trouble with her weight. She was a size “six” or “eight”; basically what you would consider a very “normal” young American woman. But after her first pregnancy she gained a lot of weight. She was totally devastated with what had happened to her body in just nine short months. So, She decided to educate herself and figure out what she needed to do to “Bounce Back”. So she set out on her quest. She became a trainer and got certified in sports nutrition. She started working on a plan and took notes. In just a short time, She started seeing some great results. Then one day, a good friend of hers suggested that she compete in a fitness competition. “Wow,” She thought. She really didn’t know anything about fitness competitions… But there was an amateur competition in Orlando (about 45 minutes away from where she lives) in just two weeks! Knowing what she knows now, she never felt ready enough to step up onto a competition stage with just two weeks preparation. But hey, ignorance is a beautiful thing she says and she just didn’t know enough to be scared. She hit the stage in Orlando two weeks later, and the bright lights shocked her into what she had actually signed up for. But, in the end, she took third place out of about seventy-five girls!
20
■
That’s all it took. I was hooked, she said. She perfected her weight loss system and worked her size between a zero and a double zero. Now don’t forget, she was “normally” a size eight. She competed several more times, and won a lot of trophies. Then she got pregnant with baby number two. And this little boy was huge. She ballooned to the point she couldn’t see her ankles and she could hardly breathe. When he was born, he was almost 9 pounds! After he was born, shestarted her transformation all over and back again. This time, using her system, it took only 4 1/2 months to get herself back into shape. Now that she's had little baby Mia (baby #3), she is starting her journey to get my body back – AGAIN. "My program is different than any other program out there, because I have perfected it by using it myself (this will be) three times", she says. "That’s the beauty of it… You can work alongside me as I go through all of the struggles that you go through — as I work my own way back from pregnancy for the third time", she says. "You will see me transform my own body, in real time, as I use my own program to get myself back into shape. You can work out with me and do everything I do. This is NOT some skinny twentysomething-never-had-a-baby telling you to do a thousand crunches, this is 100% me, 100% REAL, and it works" says Michelle. I think she means it!
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
■
PAGE
21
Pictorial
Tea Time Challenge
Name all 22 types of Tea featured here and Get a Free Full Page Ad*
*Ad production not included
22
â–
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
■
PAGE
23
Top 10 Things To Help You Fall Asleep Better 1 Tryptophan-rich Foods Promote Sleepiness!
Warm milk's ability to send us off to dreamland is legendary. Warm milk is for babies right? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other foods that are high in tryptophan include nuts, bananas, honey, and eggs.
2
Indulge Your Craving for Carbs
3
If You Must Snack before Bedtime…
4
No Late-Night Burger and Fries
5
Establish Your Own Caffeine Cut-Off Time!
Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.
If you struggle with insomnia, a little food in your stomach may help you sleep. But this is not an invitation to endulge in an "all you can eat" special. Go light with a small snack of comfort food. Creating a lot of digestive work for your stomach will surely make you uncomfortable and keep you up.
Sleeping on a stomach full of high-fat foods will surely cause you to put on weight. High-fat foods not only promote weight gain, they also disrupt sleep cycles. A heavy meal activates digestion, and greasy meat combined with raw or cooked onions can lead to unpleasant trips to the bathroom.
Shots of Espresso, Cappuchino and even Iced Coffee contain powerful amounts of caffeine and are very likely to disrupt your sleep. Use common sense. Some people cannot drink an espresso shot after 3 pm in the afternoon, much less consuming drinks containing multiple shots of espresso combined with chocolate and flavored syrups. Establish a caffeine cut-off time that works for you. Even moderate caffeine can cause sleep disturbances. Caffeine can also get into your system with things like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime. 24
■ ■
PROACTIVE PROACTIVE HEALTH HEALTH MAGAZINE MAGAZINE NOVEMBER/DECEMBER NOVEMBER/DECEMBER 2015 2015
6 Medications May Contain Caffeine and other Uppers
Some over-the-counter cold medicines and prescription drugs contain caffeine. Pain relievers, weight loss pills, diuretics, and cold medicines may contain as much caffeine as a cup of coffee. Weight -loss pills often contain ingredients that mimic "uppers" or amphetimines. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.
7
Alcohol and the Nitecap
8
Beware of Heavy, Spicy Food
9
Protein - Keep it to a Minimum
Using alcohol as a "knock-out" may help you fall asleep faster, but you may experience frequent awakenings, less restful sleep and headaches. If you're consuming alcohol in the evening, balance each drink with a glass a water to dilute the alcohol's effects. For a good night's sleep, the better bet is to avoid alcohol four to six hours before bedtime.
Spicy food can induce bad dreams and create indigestion and acid reflux issues. Lying down with a full belly can also lead to heartburn. Make sure to finish a heavy meal at least four hours before bedtime. Drinking milk can cancel out the effects of spicy food. Protein, an essential part of our daytime fare, can be a poor choice for a bedtime snack. Protein-rich, high-fat foods are harder to digest. So skip the fatty high-protein snack before bedtime and opt for a small bowl of mac' n cheese or some sleep-friendly carbs, like crackers.
10
Cut the Fluids by 8 p.m.
Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You're sure to have interrupted sleep if you're constantly getting up to go to the bathroom. PROACTIVE PROACTIVE HEALTH HEALTH MAGAZINE MAGAZINE NOVEMBER/DECEMBER NOVEMBER/DECEMBER 2015 2015
â– â–
PAGE PAGE
25
Cover Stories
By Susan E. Harmon AFAA CPT/ NETA Healthy Lifestyle Coach/ ACE Fitness and Sports Nutrition Specialist
Is Your Child Struggling With ADHD? What is ADHD?
Attention deficit hyperactivity disorder (ADHD) affects behavior. A recent national study reported by the CDC noted that 11% of school aged children are being diagnosed with ADHD. Three main symptoms define ADHD including inattention, hyperactivity, and impulsivity. The symptoms are severe enough to affect the child's behavior in social situations and at school. The criteria for ADHD diagnosis were established in the Diagnostic and Statistical Manual of Mental Health in 1994.
Inattention Symptoms Repeated, careless mistakes are symptoms of inattention. Failure to pay attention to details results in errors at school, work, and in other areas. A child who has inattention associated with ADHD may have trouble paying attention to the task at hand. Whether related to schoolwork or play, a child with inattention may become easily bored and have trouble focusing on an activity. A child who has inattention with ADHD may have difficulty listening when being spoken to. Another symptom of ADHD inattention is the inability to complete tasks. Children with ADHD may not complete homework or 26
â–
chores. This "failure to follow through" is not due to another cause such as oppositional behavior or an inability to understand instructions. In ADHD adults, inability to complete work tasks is another symptom of inattention. Organization is a skill that children with ADHD often struggle with. Disorganization makes it difficult for ADHD kids to complete tasks A child with ADHD may find it difficult or impossible to participate in tasks requiring continuous mental exertion. Schoolwork and homework that require focused effort may be challenging. ADHD children often lose objects. Schoolwork, books, toys, tools, and pencils belonging to an ADHD child may go missing.
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
A child with ADHD may have trouble ignoring outside stimulation including lights, noise, and activity going on around them. A child with ADHD may forget things easily
What Is Hyperactivity? Hyperactivity is a feature of ADHD that refers to an abundance of physical energy and too much activity. Read on to learn about symptoms of hyperactivity. ADHD children may squirm in their seat and have trouble sitting still. Fidgeting is another way hyperactivity manifests in ADHD children. Sitting may be intolerable for ADHD children. They may get up
out of their seat at school or at other times when there is an expectation to remain seated. ADHD children may run around or climb on objects at inappropriate times Quiet activities such as reading or playing a board game may be difficult for an ADHD child to engage in.
A child with ADHD may interrupt others to answer a question before it's been asked. ADHD children have trouble taking turns. They may find it difficult or unbearable to wait their turn while playing a game or doing other activities. An ADHD child may interrupt the conversations and activities of others.
What Is Impulsivity?
Impulsivity is a defining feature of ADHD that refers to acting without regard to consequences. Read on to learn about symptoms of impulsivity.
Early Recognition
Early diagnosis and treatment of ADHD increases the possibility of long-term success for children with the condition. It can be difficult to diagnose ADHD because many of the symptoms are considered "normal" in very young, non-ADHD children. Symptoms in these children eventually go away. The symptoms of ADHD also mimic those of other conditions. A thorough evaluation by a skilled health care professional is necessary to diagnose ADHD. A parent or teacher who suspects ADHD in a child should recommend that child for an evaluation right away.
ADHD Medication The medications available for managing attention deficit hyperactivity disorder (ADHD) can have slightly different effects from individual to individual, and currently no method exists to tell which will work best. Medications indicated for ADHD are thought to work by improving the imbalance of neurochemicals that are thought to contribute to ADHD. Some commonly prescribed medications include the following: Stimulants Methylphenidate (Ritalin, Concerta, Metadate, Methylin, Quillivant, Daytrana) Dexmethylphenidate (Focalin) Dextroamphetamine or pre-Dextroamphetamine (Adderall, Dexedrine, Dextrostat, Vyvanse, Zenzedi) Pemoline sodium (Cylert); no longer available in the United States due to instances of severe liver toxicity
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
â–
PAGE
27
Curbing Your Child's
Cover Story By Bob Andersen
28
■ ■
PROACTIVE PROACTIVE HEALTH HEALTH MAGAZINE MAGAZINE NOVEMBER/DECEMBER NOVEMBER/DECEMBER 2015 2015
Electronic Addiction Even if you can afford to buy all the latest technology for your children… should you? Technology is awesome and the kids know it all too well. But where do we draw the line? How much is enough and how much is healthy for them? Never before have young eyes been required to keep up with the fastest graphics cards…
PROACTIVE PROACTIVE HEALTH HEALTH MAGAZINE MAGAZINE NOVEMBER/DECEMBER NOVEMBER/DECEMBER 2015 2015
■ ■
PAGE PAGE 29
Cover Story
Curbing Your Child's It's not just the computer anymore. We are way past that, it's now the
computer, the xbox, the ipad, the cellphone and the TV! We are in a battle with at least five devices. When one is taken away the child moves to the other and so on and so on! The children are hooked on the incredible quality and speed of the devices. Aren't we all? They got this addiction from us, right? The trend has been bigger and badder, more 1080 High Definition screens than you can watch -more is better right? Everywhere we go - more screens.
1 Set TIme Limits and Use a Timer
Set a time limit on the amount of time your child can spend on all electronic devices each day. First, tell your child their time limit and see if they're able to stick to the limit themselves. Have them program the clock on their cellphone and manage it themselves. If they can’t control their own time, start using another type of timer. Realize the level of addiction if this does not work. Once the timer goes off, your child has to change the activity to a non-electronic one. If there is no self discipline then they may have an addiction.
2
Lock up the devices, controllers and change Passwords
3
Talk About Usage and Spend More Time together
4
Discuss the Harmful Effects on their Eyes
30
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
Locate or purchase a "lockable"storage container to the put the devices and controllers in. The biggest problem will be the cellphone and the TV. If you are using the TV and they do not like your programming then they will dissappear and start playing games on their cellphone. If you take away their cellphone and you make them go outside you lose contact with them. So the only way is to either limit the games on their phone or remove the credit card info from the app store.
Talk with your child about his/her excessive computer usage. Find out if there are any specific reasons that he/she spends so much time on the computer – sometimes the computer functions as an escape from reality. If your child is facing problems that are causing a desire to “escape”, try to address those.
The Human eye was never designed to keep up with the fastest video cards known to man. And these technologies keep getting bigger, faster, and better. Discuss the harmful effects down the road of prolonged electronics usage. Are your eyes worn out - then explain that to them. No need to be a fear mongerer but appeal to their sense of balance in life - keep all things in balance. ■
Electronic Addiction 5
Keep the Computer out in the Open not in the bedroom
Move the computer to an open area if it’s not already in one – sometimes taking it out of the child’s bedroom is sufficient to reduce their computer usage, and it makes it easier to monitor their usage. (However, sometimes bedrooms may just be temporary whilst rooms are being rearranged, so this is not always so.)
6 Follow Browser History
If he/she is addicted to learning information, as long as it is legal, safe and decent, then that should not be an issue. Using the Internet for education, rather than chatrooms/gaming, is a great use. Programming sites are a useful class of site, and provide a skill that is good to learn, plus they teach a skill which will be beneficial. If your child is addicted to learning information, then that is benign, and useful to his/her education. Praise them for that. If they must use chatrooms, use educational ones where the emphasis is on learning a skill, not socializing, as these are less biased towards who and more about at, when and why (The 5 W's - Who What Where When Why?)
7
Make them Earn Computer Time
8
Increase Sports and Outdoor Activites
9
Load them Up With Chores
There are also programs that allow the child to "earn their time" on sites that the parent decides,such as popular social media sites. The child usually earns their time by correctly answering educational questions (math) relevant to their age. Once the child has used up the earned time they are restricted from the site unless they decide to earn more time.
"I'm bored." Wear them out so they fall asleep. Replace the time that your child would normally spend on the computer with other activities – play board games with them, take them to the library, get them together with friends to play sports, etc. Addictions are hard to break, and it’s even harder when your child has nothing to do. However, some children are legitimately lonely or do not have social skills, so computer use is a substitute for such social contact.
Create a penalty phase and consequences for their addiction. Assign your child extra chores or take away other privileges if she continues to overuse the computer. However, it's safe to say that overuse of computer can just come to a natural end when the individual decides he gets a boredom factor using it, as with any other activity.
10
Back Up Your Warnings
If your children have their own devices, remove them, and put them locked up somewhere where your child will not be able to get at it without your knowing. Make sure your child is not secretly using your devices. Look at your Internet’s browsing history to see if there are any websites on there that you’ve never visited. You can also install a keylogger, which will record any activity on the computer. Keyloggers however, should not be used, simply for privacy and safety reasons. PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
■
PAGE
31
Top 10 New Years Resolutions
Cover Stories
By Susan Elle Harmon
By Bob Andersen
Find a way to take an old habit of making New Years Resolutions and update it - and make it into something that will last and benefit your health and well-being at the same time
1 Lose Weight - Join a Gym!
More people are fit these days than probably ever before. More gyms are popping up everywhere: LA Fitness, Retro Fitness, Baileys, Planet Fitness, Anytime Fitness and more. I see more cyclist on the road than ever before and runners of all ages. But still, when this time of year comes around, the number one "look in the mirror" resolution is to lose weight. The reason is probably because there are so many popular cooking shows like Chopped and Bobby Flay, etc. etc. We like to eat great food and go out to great restaurants and there is no shortage of either.
2
Get on a Financial Plan to Pay Down Credit Cards
3
Stay In Touch Better with Family or College Friends
4
Improve Job Skills - Go Back to School
Resolution #2 is Financial. Not everyone is in credit card debt. If you are not in credit card debt then the resolution is to save more money for the other resolutions like travelling. Getting on a Budget and staying on it is always a good idea. It is helpful to track your spending and know where your financial priorities are. If you spend a lot going to restaurants and using credit cards - great!. The idea is just to cut back a little or a lot depending on your indebtedness.
With all of the technology available today, especially Facebook, it is really unfortunate that if you are not keeping up with family and friends - you should make a resolution to call people more. It always feels good to carve out a little time from your busy schedule to stay in touch. Get out a calendar and pencil in one day per month to prioritize your contact list, send a card through the snail mail or just do something diffferent about staying in tough. Jump in the car and make a surpirse visit.
Can you ever be too good at your job? Is it a bad idea to develop skills for the next job on the ladder you want. How about that Master's Degree you always coveted? Hey you could always spend 1 day a month learning new computer programs to add to your LinkedIn page. 32
32 ■
■ ■ PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015 PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
5
Cut Back on Alcohol
Well, yeah, this is an easy one especially when you are hung over from New Years Eve parties and College Football games. Start with avoiding shots of alcohol which leads to more reckless behavior and inevitably more drinking. Make a friend out of light beer and enjoy fewer calories at the same time. This may be hard due to the current trend of craft beers springing up everywhere and stronger IPA type beers being popular. However, you can always say "no" and pace yourself.
6 Travel More
With so many great travel deals going on its a shame to not make plans to travel more. Especially if you hang out in Pinterest. Every one seems to have a board of bucket list trips to really cool places and they have the cool photos that are so inspiring. So look for deals and put it on the calendar and just do it.
7
Volunteer More
Giving back and helping others is always a solid virtue to observe. Look for groups to join for environmetal cleanup days, volunteer to coach or referee sports for your kids or just visit somebody in a hospital. Show your kids at the same time that it a good thing to volunteer.
8
Get More Sleep - Reduce Stress
9
Get Rid of Clutter - Donate Stuff
Staying up late for no reason just to have some alone time with your self can dispupt your sleep patterns in a negative way and lead to concentration deprivation levels during the day when you are driving for example. If your caffeine intake during the day is the problem then you will know to cut back on that as well. Setting a new bedtime is a good idea for your health and well being. Getting rid of stuff has an amazing benefit to your well-being. And in versely holding onto stuff carries a big weight. Letting go of stuff and donate more and you will feel better about yourself.
10
Sticking with New Years Resolutions
Yes, its easy to quit. New Years resolutions are made to be broken. They are only beneficial if you stick with them. So find a way to revisit the practice of making a resolution and stick with it. The benefit is rewarding!
PROACTIVE PROACTIVE HEALTH HEALTH MAGAZINE MAGAZINE NOVEMBER/DECEMBER NOVEMBER/DECEMBER 2015 2015
â– â–
PAGE PAGE
33
Smoothie of the Month
Pumpkin Protein Smoothie Pumpkin Protein Smoothie Ingredients
• 1 Scoop Vanilla Protein Powder • 1 Cup Pumpkin Pie Filling • 1 Cup Almond Milk • 1 Cup Ice
34
■
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
Directions Combine the ingredients in a blender and puree until smooth, about 1 minute, adding more water to reach the desired consistency.
Continued from page 12
degree to use by creating and manufacturing customized athletic wear, doing alterations, creating costumes, and finding time to even create a pet fashion line! In 2013, Daniela moved to the United States and began studying pole fitness. Now, while being a mother of a little one, she is an instructor at Vertical Fitness. Daniela has performed at venues around the states with highlighted guest Miss Jacksonville and events such as: Pole for Purpose. She is currently practicing her Masters of Psychology by working with local sports organizations as a sports consultant and mental coach. She is also instruction Pole Fitness classes, and passionately using her design ideas and degree to breathe new excitement in Grata Designs. In 2014, the two sisters decided to put in practice what they love the most; dance and fashion. Combining their experiences in performance arts, they were able to design some of the most incredible designs for pole fitness and aerial apparel. While testing for the best functionality, they continued utilizing fabrics with the best comfort to offer the best of the best for the fitness world. Their unique Brazilian design and color combinations show the best for the women's body and some men's too! All outfits were approved by yoga, pole and aerialists as extremely comfortable and safe. The fabrics also feature a unique cool-off system for when the body sweats, the fabric cools off. The concept and name Grata Designs originates from the Portuguese word "grata" which means "gratitude". "We have gratitude for all of our opportunities in life. We are thankful for having the pleasure of dancing and creating what we love the most. Most of all, we express our deepest gratitude to be able to deliver and share these passions with those who have the same: dance, music and beauty". PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
â–
PAGE
35
Supplement Reviews Garcinia Cambogia Garcinia Cambogia is a citrus fruit that grows in Southeast Asia. An extract from the fruit rind, hydroxycitric acid (HCA), has historically been used for cooking, but it’s also been used for weight loss and to lower cholesterol. Typical doses are between 250 and 1,000 mg each day. Advocates say that HCA, an organic acid, works by making you feel full, reducing your appetite, and affecting metabolism. It may also help to improve high cholesterol. However, scientific research on its effectiveness is still unclear. An older study found that garcinia cambogia was not much more effective for weight loss than a placebo (fake pill). A more recent review of studies on HCA found that there isn’t enough evidence to show that it is safe and effective for long-term use. Reported side effects Pricing varies, introductory offers and for garcinia cambogia are mild. They include dizziness, dry mouth, billing scams are giving this product a upset stomach, and diarrhea. However, the supplement may react with certain medications. Your doctor or pharmacist can tell bad name proceed with caution. you if it’s safe to use HCA with your medication. Remember that dietary supplements aren’t studied or approved by the Food and Drug Administration (FDA) before they go on the market. Furthermore, they can claim to support normal body functions as long as there is a disclaimer that the FDA hasn’t evaluated the statements. The FDA recommends using caution with products that claim to be quick fixes, promise fast weight loss, and use the term natural. “Natural” doesn’t necessarily mean safe. There are many poisonous plants that are natural, but that can cause you serious harm. And according to the FDA, any product — natural or man-made — that’s strong enough to work like a drug is capable of producing side effects.
36
■
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
Supplement Reviews Gotu Kola
Gotu Kola is a rejuvenative supplement. As a brain tonic, it is said to aid intelligence and memory. It strengthens the adrenal glands and cleanses the blood to treat skin impurities. It is said to combat stress and depression, increase libido and improve reflexes as well as a myriad of other maladies. In India, Gotu kola is regarded as perhaps the most spiritual of all herbs. Growing in some areas of the Himalayas, gotu kola is used by yogis to improve meditation. It is said to develop the crown chakra, the energy center at the top of the head and to balance the right and left hemispheres of the brain, which the leaf is said to resemble. It is regarded as one of the most important rejuvenative herbs in Ayurvedic Medicine. Sri Lankans noticed that elephants, renowned for their longevity, munched on the leaves of the plant. Thus the leaves became known as a
"Gotu Kola is an herbal invigorator for the brain and the body. Used for centuries as a memory tonic by Ayurvedic practitioners, this Asian herb is now popular around the world as a natural way to promote healthy circulation and boost general vitality."
Swanson Website
promoter of long life. It is said to fortify the immune system, both cleansing and feeding it and to strengthen the adrenals. It has also been used to promote restful sleep. Gotu Kola can relieve high blood pressure and helps the body defend against various toxins. It is used to treat rheumatism, blood diseases, congestive heart failure, urinary tract infections, venereal diseases, hepatitis and high blood pressure. It is a mild diuretic that can help shrink swollen membranes and aid in the elimination of excess fluids. It hastens the healing of wounds. Gotu kola has a positive effect on the circulatory system. It improves the flow of blood while strengthening the veins and capillaries. Read more at http://www.herbwisdom.com
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
â–
PAGE
37
New Products V8 - The Original Vegetable Juice Campbell Soup Company acquired the V8® brand and secret recipe in 1948 and has been making V8® beverages ever since. A man by the name of W.G. Peacock of Evanston, IL, invented V8® Vegetable Juice in 1933. V8® Vegetable Juice contains the juices of tomatoes, carrots, celery, beets, parsley, lettuce, watercress and spinach. Lycopene is a natural antioxidant found primarily in tomatoes and tomato products. It gives tomatoes their red color. Research suggests that diets rich in tomatoes and tomato products may have long-term health benefits. V8® Vegetable Juice contains 17mg of lycopene per 8-ounce serving, which is four times the amount found in a medium-sized tomato.
V8 - V-Fusion and V-Fusion Light V8 V-Fusion® contains NO added sugar and NO high fructose corn syrup, see nutrition information for calories and sugar content. V-Fusion® is naturally low in sodium. V-Fusion® comes in nine delicious flavors: Strawberry Banana, Peach Mango, Pomegranate Blueberry, Açai Mixed Berry, Cranberry Blackberry, Tropical Orange, Concord Grape Raspberry, Black Cherry Apple, and Pineapple Strawberry. V-Fusion® Light comes in Concord Grape Raspberry Light, Cranberry Blackberry Light, Açai Mixed Berry Light, Strawberry Banana Light, Peach Mango Light, and Pomegranate Blueberry Light.
The Original Bloody Mary Mix V8® Bloody Mary Mix is the rich and savory key to a perfect Blood Mary, every single time. Our blend of V8® tomatoes, bold Worcester flavor and red and black pepper heat is topped off with a delicate dash of onion for a unique taste sensation.
38
■
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
New Products
Naked Juice Smoothie
Bolthouse Green Goddess
Naked Juice smells like mango, pineapple, and bananas, and tastes about the same. Broccoli, spinach and parsley are in there only you don't taste them. Whole fruits are not listed.
This juice seems a bit more fruit-based than vegetable-based and is therefore sweeter to drink. It does show Kiwi, and Apple on the bottle. A higher calorie count at 140 per 8 ounces and 14 grams of sugar indicates the fruit is in there.
Project Juice EZ Green and Dr. Green San Francisco's Project Juice uses the best local and organic produce and cold presses it into juice without the use of heat which allows it to retain its full compliment of vitamins, minerals and enzymes. The result is a juice that is superior in flavor and is better for you.
Blue Print Juice Cold Pressed Apple and Cucumber tastes are featured here with the other greens like romaine, lettuce and kale taking a back seat in the flavor department. It's sweet enough to be enjoyable, with lemon and ginger to balance it out. It's a very healthy snack and a refreshing drink. Definitely worth a try .
Organic Avenue Mellow Love The first listed ingredient is these juices is cucumber but they all taste almost like pure celery. They contains cucumber, romaine, spinach, parsley and celery. The taste is also a little on the bitter side but salt and pepper can cure that. They are only 40 calories per 8 ounces with 4.5 grams of sugar.
Evolution Fresh Sweet Greens and Vital Greens
The taste is all greens: celery, cucumber, spinach, romaine, wheatgrass, clover sprouts and a little lime. The lime adds a nice acidic kick. The result is a green drink with no specific taste.
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
â–
PAGE
39
40
■
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
PROACTIVE HEALTH MAGAZINE NOVEMBER/DECEMBER 2015
■
PAGE
41