Official Publication of
DECEMBER 2015 NEWTRITION
PLEASE BRING ME SOME FIGGY PUDDING
Predicted Trends for 2016
→ By Cherilyn Wilson
LEAN, MEAN 2016
Look how the You-Year is shaping up
→ By Cherilyn Wilson
TMI: TWO MINUTE INTERVALS
THE FIRST IRON DISTANCE ATHLETES; DAVE ORLOWSKI
In the beginning, there were terrycloth headbands
→ By Cherilyn Wilson
GADGETS, GEAR & UNSOLICITED ADVICE
2016
New Gadgets and Gear for new adventures
→ By Sharon Lindberg DOC IN THE BOX
HOLIDAY HO-HUMS: GET YOUR JOLLY BACK Stress and its effects on Athletic Performance
→ By Holly Johnson, M.D.
LETTER FROM THE EDITOR
CH-CH-CH-CHANGES There’s no looking back now! → By Chief Running Officer, Eric Lindberg
I
t’s time to say, “Goodbye.” For over 15 years, you have been by my side; loyal, trustworthy. You and I scoffed the trends that could have easily broken us up. You worked hard and played hard. You were not only an extremely important piece to the growth of this company, but to others as well. You were like a business partner to me.
Over the past couple of years, you took hits. People laughed at us when we were together. Some even made comments like, if I left you at the bar nobody would try to pick you up. This past October, however, at the ZERO Prostate Cancer Run/ Walk in Tyler, you had enough. The elements were too strong and you finally gave up. I knew the time was coming, I just wasn’t prepared for it to happen so fast. I will miss you.
“Somewhere the race timing app is being built that will automatically sync with your mobile device as you cross the start and finish lines.”
Don’t be left out in the rain. Ask Siri to “Call OYL!” or tap 214-339-7867 on your touchscreen to get your brand up to speed.
/OYLMarketing
@OYLME
WHO’S SHOUTING “On Your Left!”?
OWNERS & EDITORS IN CHIEF Eric Lindberg ericl@oylmarketing.com
Sharon Lindberg sharonl@oylmarketing.com
WRITING & EDITING
Cherilyn Wilson cherilynw@oylmarketing.com
CONTRIBUTORS
Paul Hutzler paulh@oylmarketing.com
CATCH US! (IF YOU CAN)
MARKETING // PUBLICITY // SPONSORSHIP
Go ahead and laugh, (as many of you have the past 5 years or so). It finally happened, the race-day rain in Tyler was too much for my Blackberry to survive. Now I sadly and reluctantly must finally move on to either the iPhone or Samsung Galaxy. (I guess you’d insert a sad emoji here.) Smartphone technology is changing in the running industry — from timing equipment to registration processing. Like my changing of phones, this industry is long overdue for technology improvements and enhancements. The past couple of years have been great to watch. Everything from dynamic bib assignments to Fitbits and data collection has improved. Virtual race bags and event bags are already a reality and are super popular. And my gut tells me that over the next 5 years, the entire industry will see huge modifications. How about the automation of packet pick up? We have kiosks to get on airplanes, order food, check-out at grocery stores… when is the day you will walk up to a kiosk, check-in and print your bib and timing chip? It is on the way and I can’t wait to see it. Who knows, maybe On Your Left! MARKETING & EVENTS is even working on it. Heck! Will we even need a bib and/ or a chip to record our time in the near future? Somewhere the race timing app is being built that will automatically synch with your mobile device as you cross the start and finish lines. But for now, I hope all of you safety pin a bib on, wrap a chip on your shoe, and enjoy a great holiday run with friends and family. Happy holidays!
NEWTRITION
PLEASE BRING ME SOME FIGGY PUDDING
Predicted Trends for 2016 → By Cherilyn Wilson
T
UPCOMING EVENTS
here are trends, and then there are staples. Since the ancient wins by the first Olympians in Greece, figs were the early day race bling. I’m not pudding you on; the early Olympic athletes not only cherished figs as training food, but the winners wore them as highly regarded laurels as well. (valleyfig.com) Though this medal of achievement, nutrient-rich cookie filling, salad accessory and grill-able hunk of produce could only withstand the test of time as enduringly as your other displayed awards in its dried form, all good little boys and girls can go to bed knowing it will win any dance-off with visions of sugarplums in their heads. The sweetness of this fruit may actually stave-off sugary cravings and fill you up.
Pub Run Series Social Run Dallas, TX Thursday, December 17, 2015 VIEW DETAILS
Saint Arnold Santo De Mayo 5K Social Run, Houston, TX Sunday, January 31, 2016 VIEW DETAILS
HEY CARB-LOADING RUNNERS!
Nutritionists FIGure a 100g serving provides approximately 20.3g of carbohydrates in addition to 1.3g of protein for only 80 calories. Now dash away! Dash away! Dash away all! In addition, the potassium in figs naturally encourages lower blood pressure often caused by high salt content in today’s processed foods. According to the USDA, figs not only contain vitamins A, B, C, K, manganese, magnesium and folic acid, but are also one of the highest sources of calcium which improves bone density and lessons the risk of osteoporosis. (Just be cautious of the praise they receive for their great fiber content too.)
DON’T DISCARD THE LEAVES!
FIGuratively speaking, even Adam and Eve knew there were jewels behind such fruits, forbidden or not. The exposed truth is the leaves of this Ficus tree aid in the treatment of diabetes by lowering
Form Follows Fitness 5K
presented by Blackson Brick – Dallas
Saturday, February 20, 2016 RACE WEBSITE
Saint Arnold Santo De Mayo 5K Social Run, Houston, TX Sunday, April 3, 2016 VIEW DETAILS
GROW YOUR OWN TREE!
Size matters. Your tree can be added to the backyard or kept small and decorative if kept in a planter so, once the festive blinking tinsel tree is taken down, invest in going green in 2016! It’s a gift that’ll keep on giving.
DESSERT THE HEALTHY DIET FOR JUST A MOMENT IN TIME.
Truth can be but a FIGment of the imagination when one believes that more than a single small sliver of figgy pudding won’t outlast all time on the hips. With potential for 62+ grams of sugardependent on the recipe, indulge in one, then see it for what it is; dessert. Know when to call a fig a fig, and a trough a trough. – As innocently expressed by ancient Athenian playwrites and scholars (342-291 B.C.)
Figs are most beneficial to the athlete when consumed in its freshest form.
Central Market Thril of the Grill Plano, TX – April/May 2016 (Date announced soon!) RACE WEBSITE
Saint Arnold Santo De Mayo 5K Houston, TX Sunday, May 1, 2016 RACE WEBSITE
THE 2016 FOOD TREND PREDICTIONS ARE RIPENED FOR PICKING! Check your pulses, and then check them twice!
Registered dietitian nutritionist, Janet Helm, advises you make sure pulses — as in beans, dry peas, lentils and chickpeas, make your grocery list this year. The United Nations has declared 2016 the International Year of Pulses so toot! toot! your New Year’s party horns as you find your musical fruit packaged as simple, flavorful snacks. Also look for them baked into your naughty chips — making them nice, and new varieties of hummus made from different legumes, including edamame, white beans and red lentils that’ll have you asking, Where have you bean all my life?!
Mooove Over Dairy Intolerance!
The a2 Milk Company™ from Australia has made a break through that is helping people who experienced discomfort when drinking ordinary cows’ milk. They discovered that ordinary
→ CONTINUED
Dad’s Day 5K Houston, TX Saturday, June 18, 2016 RACE WEBSITE
Dallas 7K/4K Dallas, TX Monday, July 4, 2016 RACE WEBSITE
MARKETING // PUBLICITY // SPONSORSHIP
the amount of insulin needed. There are also studies that prove fig leaves can lower the body’s triglyceride levels, so prepare your favorite fish wrapped in fig leaves or boil three in water for tea to remedy bronchitis, to benefit cardiovascular problems and fight high blood pressure. It would be a sin to lose your fig leaf.
NEWTRITION cows produce milk with different beta-casein proteins, called A1 and A2. “Research has shown that A1 and A2 proteins digest differently. Current and growing scientific evidence supports that the different protein fragments produced have an impact on aspects of digestive function, and subsequent down-stream facets of human health.” (a2milk.com) Soon pouring into the US market, high quality a2 Milk™ is bringing relief to folks who previously couldn’t enjoy milk without the A1.
More in the Dairy Air…
Still on the fast tract of digestion related products, we’ll see many new drinks, including water, with added probiotics and prebiotics. As seen at the Academy of Nutrition and Dietetics’ 2015 Food and Nutrition Conference and Expo in Nashville, “A flavored water-based beverage called Go Live stashed the probiotics in the lid that will spill out into the bottle once it’s opened.” (Janet Helm, health.usnews.com) Individual packets of
powdered probiotics and fiber to mix with water and smoothies will also bring relief from regular ol’ yogurt in the year to come. Bottoms up!
Waste Not, Want Naught
Conservation initiatives ranging from composting to feeding the hungry to finding alternative uses to spent oil are finally important to the mainstream consumer and are being implemented by many companies in the food industry. “Dan Barber, chef-owner of Blue Hill, which has locations in New York City and Pocantico Hills, N.Y., has developed a program called wastED to work on finding uses for parts of food that would otherwise be thrown away.” (Bret Thorn, nrn.com) The sum of the parts are equal to the whole so chop those stems and add those vegetable scraps to your salad topping or juicer. And remember, nobody’s perfect, so let the misshapen or “ugly” produce go to your waist this year!
UPCOMING EVENTS
Grab the trending active lifestyle audience with this year’s wild sponsorship opportunities! Get dialed in 214-339-7867!
Plano Balloon Festival 5K/1K Plano, TX Saturday, September 24, 2016 RACE WEBSITE
Plano Balloon Festival 1/2 Marathon Plano, TX Saturday, September 25, 2016 RACE WEBSITE
Rahr Oktoberfest 5K Fort Worth, TX Saturday, October 1, 2016 RACE WEBSITE
ZERO Prostate Cancer Run/Walk Greensboro, NC Saturday, November 19, 2016 RACE WEBSITE
MARKETING // PUBLICITY // SPONSORSHIP
LEAN, MEAN 2016 LOOK HOW THE YOU-YEAR IS SHAPING UP! → By Cherilyn Wilson
I
n the first month of the New Year, my true love gave to me, a LA Fuess sponsored Social Run on the KATY! In the second month of the New Year, my true love gave to me, a complimentary Pub brew, two turtledoves (at the cupid-themed Rahr Oktoberfest 5K social run kickoff for 2016), and a Form Follows Fitness race
tee designed by me!
THREE KICK-BUTTRESS SOCIAL RUNS
If you have a true love for running, walking, and the great city of Dallas, then it’s time to kick your buttress into gear for the Form Follows Fitness 5K presented by Blackson Brick Company, Inc.. LA Fuess has engineered three fun social runs to give some structure to your training leading up to race day (2/20). These FREE fun runs will build a strong foundation under your fitness goals and help you over the hump by finishing off your Wednesday workdays. Mark your calendar for the first one beginning January 20th from the KATY Trail Ice House. Sign in starts at 5:30 PM and we run and/or walk 3'ish miles on The Katy Trail. After our workout, we will celebrate with two free beverages and hot appetizers all brought to you by L. A. Fuess Partners, the Dallas
Center for Architecture and Form Follows Fitness 5K! Stay tuned for food and beverage specials and other details by following the Form Follows Fitness 5K Facebook Page!
FOUR MONTHS TIL SPRINGTIME! Fiiiiive-K Gooooolden Bliiiings! With these five 5K’s comes some of the coolest medals you’ll earn all year. OYL! hands out awardwinning bling (2014 TFEA Marketing Award for the Plano Balloon Festival Half Marathon “Best Merchandise” Finisher Medal) from functional, bottle opener medallions to giant spinners. Here’s 5 golden opportunities to add to your collection. // Form Follows Fitness 5K – February 20 // Santo de Mayo 5K – May 1 // Dad’s Day 5K – June 18 // Plano Balloon Festival 5K &1K – September 24 // Rahr Oktoberfest 5K – October 1
6 MONTHS ‘TIL SUMMER! Seven Kilometers on 7/4
// June 4: Father’s Day BBQ // July 2: “Red, White & Brew”
Join the City of Dallas and its Park and Recreation Department as we celebrate the 4th of July with the annual running of the Dallas 7/4! The event features two unique race distances including a 7K and a 4K decorated with patriotic themes.
// August 6: Pug Floats & Pancakes
EIGHT YEARS A RUNNING!
// November 19: Turkey Trot
// September 9: Pirates “Rahr-g Matey!” // October 1: Rahr Oktoberfest 5K // October 29: Halloween
August 2016 will proudly mark our 8th year in business since On Your Left! MARKETING & EVENTS was born under the name, DFWRUNS.
For the social runs $15 bucks gets you the run, hot breakfast, custom pint glass, and complimentary tasty brew samples. Give us a hoppy head’s up you may come by clicking HERE!
NINE MONTHS ‘TIL LAUNCHING!
SOCIAL RUN SCHEDULE 8:00AM: Sign In 9:00AM: 3'ish Mile Run/Walk 9:30AM: Brewery Opens for Social Runners/Walkers Only 11:30PM: Social Run & Brewery Tour Closed 1:00PM: Rahr & Sons Brewery Open to the Public
T minus nine months and counting. Can’t help but countdown to our biggest event, the Plano Balloon Festival Half Marathon, 5K & 1K. Nine months is the perfect gestation period to labor for these beautiful back-to-back events so head into your resolutions feet first by marking down the 9/24 – 9/25 due date!
TEN MONTHS ‘TIL RAHR OKTOBERFEST! Eleven Lederhosen Leaping Rahr Oktoberfest Social Run Series
Get your beer belly in shape for the Rahr Oktoberfest 5K as our ever-popular socially fun training runs take on Rahr form in 2016! // February 6: Cupid shuffle – pink tortilla tacos // March 5: St. Patrick’s Day – Corned Beef anyone? // April 2: Baseball Opening Weekend – jerseys ballpark dogs // May 7: “Cinco de Mamma” Treats for moms
TWELVE PUBS FOR RUNNING
Teamed up with Dallas Sport & Social, Run On!, and Asics, every third Thirsty Thursday of each month throughout 2016 will be far from ordinary. Come taste test various breweries and pubs around the Dallas metroplex with people like you! Start the year off literally on the right foot January 21st. We will guide you on a 30-40 minute run at your own pace and then the first thirst-quencher is on us! More details and RSVP HERE. In the last months of the New Year, my true love gave to me, ZERO Prostate Cancer, and a year full of running healthy! It's not too early to check out our 2016 ZERO Prostate Cancer Run/Walks! This national race series is an active way to raise funds and share the hope to declare one number above others: ZERO. There is an end to prostate cancer. To receive a notification for when a Run/Walk website closest to you goes live in 2016, please sign in here.
Looking Back and Moving Ahead
Inspirations from Staff – Reflecting on the year’s accomplishments
→ ERIC
Two of my favorite quotes come to mind and both can be applied to 2015 (especially the second half of the year) and for 2016. The first is “doing more with less” and the second is “the will to prepare to win is more important than the will to win.” Invite me out for a run and a beer and let’s delve into these more!
→ SHARON
“Today is made of many yesterdays, make today count — be true to yourself, live honestly, be passionate, be nice, say hello and greet people warmly when they come into a room, don’t wait for them to greet you. Make an impact, stand up for something! Try new things, don’t be afraid to take on new challenges and look to always improve. Talk to people… face to face and eye to eye. Be tolerant, be open, look at things from others point of view, don’t sweat the small stuff, laugh at yourself and make sure to always get a good night’s rest. Enjoy the ride, and always move forward!”
→ CHERILYN “It’s Time.
It’s fast. It’s slow. It’s running out. Run fast. Run slow. Run in. Run out. Time it or don’t. Save time. Give time. Downtime? Time’s up!”
→ PAUL
“Do not be forgetting, be for-giving” has been a thought that I received during a quiet time with God earlier in the year that has been a solid word to give me perspective and vision. It’s such a loaded phrase meaning, do not be selffocused, but be others oriented, be considerate and mindful of others and be generously kind, remember to be sober minded of yourself and not counting up others offenses, but rather be gracious and compassionate. All in all the phrase is about not being so concerned about what you get to have or what you can take in anything, should it be any relationship or situation, but rather be a person that is level headed, focused on what you can offer, give and invest of yourself in others and bring to the situations you face.
REGISTRATION NOW OPEN! SUNDAY, MAY 1, 2016 SAINT ARNOLD BREWERY HOUSTON, TX What’s Included: Race entry for either the USATF Certified 5K or a beer & party pass Finisher pint glass Three tasty Saint Arnold brews Commemorative dry fit style shirt for 5K participants
! W O N R E T S I G RE
Chip timing Commemorative race bib
5315
WWW.SANTODEMAYO5K.COM
TMI: TWO MINUTE INTERVALS
THE FIRST IRON DISTANCE ATHLETES; DAVE ORLOWSKI In the beginning, there were terrycloth headbands. → By Cherilyn Wilson
EDITORS NOTE: Each month we get a quick peek into an athlete’s personal secrets. What would you like to know? Email sharonl@oylmarketing.com
T
he very first “Ironmen” weren’t of iron at all, they were made of copper. Of these fifteen, (trophies handmade from copper tubing and bolts mounted on a piece of wood), twelve were doled out to the men who completed the original challenge of a 2.4 mile swim, 112 mile bike ride, and 26.2 mile run. In 1978, a total of fifteen men — a combination of Military personnel stationed on the Island of Oahu and locals, accepted the challenge by paying a mere $5 entry fee. Just two months later, on February 18th, twelve finishers earned the initial title, “Ironman”. Dave Orlowski didn’t even own a bike. He was fit. He was tough. He was a Marine. He was innocently roped into a grueling competition following an awards party banquet where three friends including, John Collins and Tom Knoll, were involved in an argument over who was the fittest. Before the unimaginable introduction of aerodynamic helmets, tri-suits, clip-ins, gels, or aid stations, Orlowski finished 3rd place.
Where do you live?
DAVE ¹ I live in Clearwater Beach, Florida.
When, Where and How did the first Ironman event take place?
DAVE ¹ The event started on the Island of Oahu and the first one was held on February 18, 1978. The creation was the result of an argument as to who was the fittest athlete. John Collins and his wife Judy created the event that was the annual 2.4 mile ocean swim, 112 mile perimeter bike ride and the 26.2 mile Honolulu Marathon.
How did you get involved?
DAVE ¹ I was stationed as a Marine on the Island and my running buddy, Tom Knoll was the runner part of the argument with John Collins and talked me into entering.
How old were you at the time? DAVE ¹ I was 22 years old.
Tell us a little about your training.
DAVE ¹ I swam in high school so I easily returned to swimming for the 7 weeks leading up to the event. I was a pretty good runner and had run my first marathon, the Honolulu marathon. I was not a cyclist
nor had any cycling experience, but figured I rode a bike as a kid and I could do it. I borrowed a bicycle the week before and only rode about 30 miles prior to doing the event
Describe your gear.
DAVE ¹ During the swim I wore a speedo and goggles. I used a Sears department store bicycle I had borrowed. The bicycle was steel and had flat pedals, no bottle cages, or place for food. I cutoff a pair of jeans for shorts and put the map of the course in my pocket and money to eat at gas stations, grocery stores and even a McDonalds.
Is it true you actually sat down inside a McDonald’s during the event to fuel?
DAVE ¹ Yes I did, as well as ran into a grocery store with my bike unlocked outside and ate at gas stations. Drank water, juice and Coca-Cola and ate bananas, oranges and chocolates.
How many 140.6 events have you completed since?
DAVE ¹ I did not do any for 30 years until 2008. I now have 28 iron distance races which include Ironmans, Challenge, off-brand races, as well as fundraising 140.6’s. I had to drop out of 2 events after starting due to health problems.
Are you still planning for future Ironman distance events?
DAVE ¹ Yes I am but since December 2013, I have been dealing with serious health issues related to Leukemia I developed 5 years ago.
What would you hope our readers take away from this 140.6 mile life-changing event?
DAVE ¹ Not only is this life changing for me but I believe it is life changing for everyone that has completed a 140.6 event, much less an Ironman. It gives you strength and mental toughness to deal with other life challenges as well as everyday life knowing you can persevere and move forward. I believe it is great for what it does for cancer patients, physically challenged, a heart transplant and many others struggling with dependency issues to overcome and finish.
How do you share your story and active lifestyle to propel change in others’ lives? DAVE ¹ I am proud to be part of the Timex Multisport Team, The Kennedy Law Racing Team and part of several Tri Clubs. I obviously support the Leukemia & Lymphoma Society, as well as the ALS Association in honor of Jon Blais, John Maclean Foundation in Australia that helps physically challenged kids and athletes and the KIDS Foundation for burn victim children in Australia.
What are some of your favorite quotes or mantras?
DAVE ¹ “Swim 2.4 miles, bike 112, run 26.2 mile and have bragging rights for life.” – John Collins “Pain is temporary, Finishing is Forever!” “Anything is Possible.”
Twinkle Junkie
HOLIDAY LIGHTS RUNS → By Cherilyn Wilson
T
winkle, Twinkle, you’re a star! Now go wander wherever you are. Do the Griswolds live in your neighborhood? Does your street light up like an international run-way? We want to know where to run this month for the best holiday light displays so post your favorite festive jaunt on OUR FACEBOOK PAGE! Here’s a couple casual routes we love to simply mistletoe the line.
DALLAS
Highland Park: Highland Park Village 75205 Start at Armstrong Parkway and Preston Road. Christy Dunaway Smith of fwtx.com’s blog “sofortworthit” has covered the best holiday lights for years and knows the square route of awesome equals about 4 miles. “Head to Armstrong Parkway, work your way down Armstrong to Lakeside Park, boogie on over to Abbot, hook it over to Beverly and make your way to Douglas, then back to the Village.” Swiss Avenue (5K) Simple and sweeter that Swiss chocolate fondue in wintertime; Start at one end of Swiss Avenue at La Vista Drive and run back up the other side after turning around at N. Fitzhugh. Sprawling, grand homes from the early 1900’s line this broad avenue, some of which is listed in the National Register of Historic Places. It was the first paved street in Dallas and traditionally stands as one of the most upscale and elegantly epic holiday jaunts in the metroplex. (approx. 3 miles)
BOSTON
Commonwealth Avenue: Boston 3-miler Runners are already thinking about Boston! Boston Marathon 2016 training is about to commence so why not mention the Commonwealth Avenue Mall (“mall” meaning two lanes of traffic in each direction with a parkway in the middle) where almost all of the trees on both sides of the walkway are wrapped in white lights. You can easily start by parking in the safely-lit, underground Boston Common garage and once aboveground and on foot, loop around the Common to run and rock around the giant ornamented tree flown in from Nova Scotia and pass the Frog Pond flurried with skaters fluttering like The Nutcracker’s Waltz of the Snowflakes. Cross Charles Street to enter the Public Garden. Cross Arlington Street to reach the Commonwealth Avenue. From here you can jaunt seven blocks before reaching Hereford Street, the infamous last turn before the legendary Boylson Street stretch where marathon runners have pushed to the year-round painted finish line nearly 120 years in a row. If you turn left here, you can go two blocks, over Swan Pond, and back to the wide sidewalks of Boylston Street. Once at Arlington Street, pass by my alma mater, Emerson College, and you’ve looped back to enter the Public Garden and “the Common” where you parked. REMEMBER: There are always naughty people wherever you are so always run with a buddy, especially before and after dark.
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GADGETS, GEAR AND UNSOLICITED ADVICE
2016
New gadgets and gear for new adventures → By Sharon Lindberg
F
or me, 2016 will be a year to re-invigorate, re-charge and re-NEW my passion for doing NEW things and finding NEW adventures. It’s time for a change and what better time than the start of the new year to kick it off, right? In my search for planning these soon-to-be adventures, I went on the hunt for the newest trends in fitness and running which will help lead the journey. Gu is going bulk! It is said Gu will start selling their energy gel in one pound bags along with a soft, refillable, 250ml flask to on training runs. This will cut down on waste, litter, and the need to tie all those little gu packs around your waist. Looking for a portable fuel that is vegan, paleo or gluten free? The marketplace for specialty fuel for athletes is burgeoning and a lot of new options are available these days: // Wanna eat wild & free? Check out EPIC bars, which are 100% grass fed animal based protein bar, paleo friendly, gluten free, and low in sugar. They come in beef, bison, bacon and chicken flavor. If you’re like me and want a salty vs sweet snack this may be the go-to option.
// Are you trail ready? Bogg’s Trail Butter, a 2014 pick for “Best of the Best Top Gear” by Gearjunkie.com. Trail Butter is an all-natural nut butter which uses a triple nut blend of almonds, peanuts and hazelnuts as the base, then mixed with dried fruits, seeds, and honey. If you’re in search of a healthy, energy-rich, unprocessed food made only from natural foods, this may be the one! // Hüma Chia Energy Gels, vegan and all natural. These energy gels contain ingredients you recognize and can pronounce. Hüma is made from 100% All-Natural, Real Food ingredients, including fine ground chia seeds, fruit puree, brown rice syrup, sea salt, filtered water and coconut water. That’s it. Flavors come in strawberry, apples & cinnamon, mango, blueberry, raspberry, lemonade, chocolate and café mocha.
You never know when an ‘adventure’ will leave you off the beaten path and in need of water with no fountain or convenience store to be found within miles. Check out the Lifestraw Steel Personal Water Filter which is said to be a reliable water filtration option. Plus, for every Lifestraw filter purchased, a child in Africa receives clean water for an entire school year. This particular filter is Lifestraw’s newest product and removes 99.9999% of bacteria and protozoa through a twostage filtration process.
BEST TESTED FOR BEST FRIEND Our pup is going on all of our journeys and this means he rides along in the car. I’ve often wondered if there were cars with dog seat belts built into the vehicle… there are not that I know of but there are harnesses that can be used in the car. The CrashTested Dog Car Harness keeps you and your pup safe while driving. Specifically designed as a dog safety harness, not a converted walking
harness, the all-steel Nesting Buckle System is based on the engineering for harnesses used by rock climbers and linesmen ensuring strength and safety. Amazing! Kurgo offers these along with other products like cool seat covers, waterproof winter jackets, life jackets and so many travel accessories and gadgets. It’s a ‘ruff’ life for our pampered adventure seeking pooch!
MAY AULD DECANTERS BE FORGOT
New voyages can also lead to reasons to stop, take it all in and celebrate. The Eco Vessel double barrel stainless steel mug will replace the red solo cup or your tired old travel mug. Insulated, distinctive and strong. It will be your traveling buddy for any drink. Coffee, tea, cola, IPA or stout all stay the way they started when you poured them in. It’s fashioned like a beer barrel but isn’t just for carbonated hops and malt. Hot coffee stays hot and cold suds stay cold, and you won’t wear either with the open/close slider lid. “We’ll take a cup o’ kindness yet, For auld lang syne!” Remember — “If not now, when?” Time to get out there and find your adventure! Cheers to 2016!
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PURELY AWESOME GEAR
DOC IN THE BOX
HOLIDAY HO-HUMS: GET YOUR JOLLY BACK Stress and its effects on Athletic Performance → By Holly Johnson, M.D. “I think a lot of people would say that the holidays are the worst time of the year,” says Ken Duckworth, M.D., the medical director of the National Alliance of Mental Illness (NAMI). “They’re just straight up miserable...”
A
ccording to NAMI, approximately 16 million people in the US are depressed, and according to Health.com about 350 million people worldwide fight the blues more than just during the holidays. Depression is more common than diabetes, cancer, and AIDS combined! Here is a bit of silver lining inside the Christmas ball: It is actually a myth that more people commit suicide between Thanksgiving and Christmas than other times of the year! Here’s where the ball drops: The truth is that there is a 40% uptick in suicide rates just after Christmas, and rates peak in the spring.
Q
¹
What is the science behind depression?
ANSWER ¹ Our inner stress response team and the attic of our emotions is housed in what is called the limbic system, or the hypothalamic pituitary adrenocortical system. The limbic system includes parts in our brain called the amygdala, the hippocampus, and the diencephalon. This last organ-part contains the thalamus and hypothalamus. All of these brain parts talk to each other constantly via chemical neurotransmitters that transfer messages from
nerve (neuron) to neuron. A neuron looks like a line that has finger-like tentacles called dendrites at one end that pick up a signal and send an impulse to the body, then an electrical impulse shoots to the terminal end of the neuron. That neuron then spits out a neurotransmitter such as dopamine, serotonin, or norepinephrine to the next neuron. With just the right balance of neurotransmitters our bodies regulate emotions and our reaction to stress, they drive our sleep patterns, handle our appetite, and control other feelings of pleasure related to survival.
Q
¹
So, do people with depression lack these hormones or what?
ANSWER ¹ Think of the chicken and the egg: which really came first? Same with neurotransmitters and depression — which one really came first, no one knows for sure. These little → CONTINUED substances are hard to study as they
GET YOUR COPY NOW! WATCH VIDEO
Pick It and Flick It! By Holly Johnson, M.D.
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BE INSPIRED
They say that doctors make the worst patients. In Pick It and Flick It, Holly Johnson, M.D. affirms that it doesn’t have to be that way as she shares the emotional, spiritual, and physical reality of how she conquered a potentially devastating diagnosis and kept away the demons of hopelessness, uncertainty, and fear that commonly paralyze any person who is faced with a life-altering event. In this true story of doctor-turned-patient, she squashes her inner enemies with a hit of humor, a punch of grace, and a few temporary tattoos. Written just for you, Dr. Johnson shares her own prescription for healing that she wrote when her body staged a revolution so she could undergo an evolution.
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DOC IN THE BOX are present in such small quantities in the brain and they disappear quickly, zipping from neuron to neuron. Since they are removed so fast, they can’t be measured directly, but science can estimate levels based on their break-down products, called metabolites. Some people with depression have lower levels of the three key neurotransmitters and some have higher levels. End of the year deadlines, parties = poor eating and drinking, and cold, dark days can have an effect on our stress hormones and neurotransmitters.
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What are some symptoms of depression or the holiday blues?
ANSWER ¹ Here’s a list to check twice: sadness, grief, guilt, constant tiredness, change in appetite or eating habits, trouble sleeping, irritability, anger, loss of interest in things you usually like to do, inability to concentrate, memory problems, difficulty making decisions, headaches, and nonspecific pain are all symptoms of depression. Depression can also take the zing out of your step and negatively effect your athletic performance and has been linked with lower GPAs in student athletes. Poor athletic performance in previously healthy athletes can also be due to other conditions such as thyroid disorders, exercise induced diabetes, heart disease, poor nutrition, lack of sleep, and even overtraining.
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Why is depression so bad?
ANSWER ¹ Depression is an isolating, debilitating disease that can lead to a not-so-heavenly host of other medical problems
including cardiac disease and substance abuse and even death. Depression over time raises levels of the stress hormone cortisol. When cortisol levels go up, our immune system is suppressed leading to inability to fight off illnesses, so you get sick more often. During sleep, our body is under repair. If we are not sleeping because we are depressed, our body has no time to repair itself.
What are some ideas to try during the holidays to try to prevent the grinch of depression from cramping the Christmas spirit?
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ANSWER ¹ As you are making your list, the first thing to remember is that you are human and it is okay to have feelings this time of year of loneliness, sadness, or missing a loved one. Lower your expectations of what you think is expected of you this season. Gifts don’t have to be perfect, you don’t have to bake cookies for every single scrooge-y neighbor, and you don’t have to go to the office holiday party (or every party) for the entire open house. As you check off this list, be mindful and intentional to: Do something different this year. Take a destination Christmas vacation. Attend a different church service. Volunteer at a soup kitchen. Refuse to sit by belching Aunt Hilda at the dinner table and sit at the kids table instead! Lean on your support system. I cannot stress this point enough — do not isolate yourself
Forget the unimportant stuff. Think instead about things that provide balance between self-care and caring for others. Plan ahead. Put shopping, baking, napping, and exercise time on the calendar. Find positive ways to remember loved ones. Go to their favorite restaurant and celebrate their life with a toast. In their honor, run a Reindeer Run. Don’t overbook. Know when to say, “No.” (And by the way, no explanation needed, just simply, “no” is enough.) Stay on your schedule, stick to the routine. Keep your visions-of-sugarplums sleep time the same. Exercise! Keep your sleigh bells tuned! Exercise is a much overlooked prescription for depression. With exercise the body
releases endorphins which trigger positive feelings, decrease pain perception, and act as a sedative to help you fall asleep and stay asleep. It also helps to balance those neurotransmitters. And the side effects are awesome: more energy, better health, and looking good! Stick to a budget. Don’t spend too much. Shop online to avoid stressful lines and grinchy crowds. Give yourself a break! Treat yourself with kindness and forgiveness; tis the season after all, right? Please Note: The information in this article is not a substitute for medical advice from your own physician. Dr. Johnson and OYL! are not responsible for determining who needs a mental health counselor or for helping you get out of passing the jello mold. We are not suggesting that the above advice will cure anyone’s depression. Depression is a serious health issue. Only you and your doctor and therapist can come up with the best treatment plan for you. If you need immediate help, call 911! The National Suicide Prevention Lifeline (1-800-273-8255) is also available 24 hours a day.
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as this will only make you feel worse! Get out of the house. Socialize. Call your friends and family even if they are a few states away.
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