AGELESS & INSPIRED LIVING
Bridal Fitness Found the Perfect Dress? How to Get the BODY To Go With It
My Hope Chest
Bringing Hope to Uninsured Breast Cancer Survivors
SPRING
2012
Fun Family Fitness
Ideas for Getting the Whole Family Active and Moving
Your
Do Anywhere
Workout
Know
BEFORE You Go
Don't Let Your Diet Fail When Dining Out
No Excuses! Exercises You Can Do Anywhere
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Editorial
“
Finding and Living Your Passion
am so very excited to launch our first edition of HER Health Magazine. As founder of Getaway Fitness, a provider of luxury fitness vacations, my mission is to teach people how to live a healthy, active and fit life. HER Health Magazine was created as a result of my passion for my company and the desire to expand the ways in which we could relay our message of living a healthy life to others. In my early years, I loved creating things, and being a part of any project that allowed me to unleash my creative side. As time went on, I found I had fewer and fewer opportunities to do this. The founding of Getaway Fitness opened up an opportunity to be creative again. Not even realizing what I was missing, I rediscovered the joy the creative process brought me. It poured out. As I began to plan our marketing, to map out special programs for our guests, and, even now, in the design
“
I
“
Find what you are passionate about. If it is not what you are doing, make a change and live your passion.
and creation of HER Health Magazine, I have experienced pleasure and a sense of fulfillment in the process. What are you passionate about? Is it your work? Is it a hobby like cooking, or SCUBA, or traveling, or music? Do you like to teach or mentor others? Do you have a favorite cause or charity? I believe it is truly important to ask yourself the questions that will help you find your passion so you can live it. What am I good at? What excites me? What have I dreamed about but perhaps have not done?
tion of several of my passions – travel, fitness, and the opportunity to be creative. Find your passion and begin taking steps to a life that is more joyous and satisfying. HER Health Magazine is a product born of the passion of a team of experts that truly love what they do. We hope you enjoy reading it as much as we enjoyed creating it.
—Maria Walker
I feel very blessed in that, for me, Getaway Fitness has been the combina-
How I Stay Fit
I like to do plyometrics and exercise classes to keep fit. They motivate me more and keep me accountable. When I don't make it to classes , I do some weight sets on the different body parts and run laps around the track in between sets to keep my heart rate up. Occasionally I add in a 5 or 10k race so that I have a goal for my running times.
Chri s t y Trant h am
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HERHealth Magazine
SPRING2012 In Every Issue 1 Editorial Finding and living your passion.
16 Celebrating HER The story of how Valerie Spychola adopts the world.
3 Inspired by HER Tiffany Felton’s amazing survivor story.
Features 4 Know Before You Go How to avoid the pitfalls of parties and dining out.
5 My Hope Chest Bringing hope to uninsured breast cancer survivors.
6 Your Do Anywhere Workout No Excuses! Workouts that you can do anywhere.
10 Family Fitness Tips for getting your family active and on the move.
11 Plan Ahead for Success Ideas for eating healthy, even on the run.
12 Getting Kids to Like Vegetables How to win the battle and get your kids to eat vegetables.
13 On The Go Gear Fitness products designed for women on the go.
14 Bridal Fitness How to get the perfect body to go with that perfect dress.
17 Early Breast Cancer Detection The “how to” and importance of the breast self exam.
18 Fitness After Forty Ten ways to stay fit and fabulous after forty.
20 The Truth about Women and Heart Disease Life saving facts about heart disease that you may not know.
20 Are Everyday Toxins the Hidden Connection to Sensitive Skin and Premature Aging? Why your should read the labels on your skin care products.
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Inspired by HER
swim, 112 mile bike, and a 26.2 mile run). Three weeks after the stroke, she was told she would not be able to compete again Getaway Fitness due Ad to the blood thinners she had been prescribed. Running or biking would be prohibited since a fall or crash could be fatal and cause her to bleed to death. In her heart, though, Tiffany never believed her days of racing were over. t 25, Tiffany Felton The emotional toll was the picture of of not being able to health. A fitness exercise for months enthusiast, Tiffany was extremely hard. biked, swam and competed regularly in races. But on November 26, 2010, Tiffany’s But, Tiffany believed in miracles, and in world changed drastically when she suffered a stroke. She was diagnosed with a June of 2011 Tiffany’s “miracle” did happen. Her monthly MRI blood clot in the transverse/sigmoid sinus scan showed that the large clot in her brain of the brain, a diagnosis she received just had completely dissipated. Although ready one day after running a half marathon. to run again, Tiffany had to be patient The day before the race she recalls having a and simply walk with the realization that headache, “the worst of my life.” Tiffany’s she would not be back at her former pace left eye was partly closed, which she overnight. Over time, walking turned into attributed to the severe headache pain. As jogging and then into running. an athlete, Tiffany was accustomed to pain and discomfort and so she went ahead and Tiffany set her sights on the Full Ironman in November 2011. While her previous ran the race anyway. Still, THIS headache goal was to place in the top five for her age she will never forget. group, now she simply hoped to finish. Three weeks before her stroke, Tiffany had On November 5, 2011, after the sun had signed up for a Full Ironman (a 2.4 mile set, and after 13 hours of racing, Tiffany
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crossed the finish line. She heard the words she never thought she would hear, “Tiffany Felton, you are an Ironman!” It was a magical moment for Tiffany. Tiffany is truly an inspiration for us all and a testament to what can be accomplished with hard work, dedication, and faith. Tiffany beat the odds, fighting back from a stroke to complete a Full Ironman. Tiffany shares, "I learned that the stroke I experienced is usually fatal, and those who do survive end up blind, unable to walk and require years of rehabilitation. I was blessed. I walked away with the knowledge of what it takes to not only survive but to reclaim life. God provided me with excellent medical care as well as friends and family who supported and prayed for me. I believe life’s battles are God’s way of checking in to see how one will handle life’s challenges along the way. I’ve learned it’s up to us — not to give into the voice of fear, to do the hard work, to have a positive attitude, and cross the finish line with something, well… amazing. I am an Ironman."
How I Stay Fit Hiring a trainer. Working out and staying fit is hard work. When you leave work at 5, on a cold winter day the last thing you want to do is work out. Having a trainer makes you accountable. Someone is waiting for you, so you go.
Julie Bryngelson
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On the Go
Know Before You Go By: Lauren Palm
A healthy eating guide for life on the run.
Women by nature are caretakers of others. They take care of spouses, kids, and parents. They run from one activity to the next, often skipping meals and failing to take care of themselves. Their endless responsibilities can amount to a kind of weight loss sabotage. So, in order to be healthy and to successfully manage weight, you must know what you are going to eat and when you are going to eat. Planning is the key to success. What follows are ideas for making a plan BEFORE YOU GO, so that your next party or meal on the run does not take you off track. Dining Out: Wondering how to make a healthy choice in a restaurant and unsure if that “healthy salad� is really healthy, or rather, loaded with hidden calories? Research the restaurant online in order to make healthy selections before you arrive. Doing so will also help you avoid spontaneous temptations that arise when looking at the menu. If you are in a small restaurant where this information may not
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be available online, order a protein, baked or grilled with no added oil, and steamed vegetables with no butter or sauce. Always get sauces and dressings on the side. At a Party: Contact your host or hostess and ask what they will be serving; then offer to bring a dish: this ensures that you will have a healthy option. If that is not possible, eat something healthy before going to the party. If it is a buffet, serve yourself a plate and walk away. Don’t stay by the buffet; constant grazing will be a temptation. On the Run: Always take snacks with you so that there is a healthy food option or a snack to hold you over until your next meal. Fill a few snack sized sandwich bags with ¼ cup nuts and ¼ dried fruit. Stash them in the car, in your purse, your computer case, your desk, or your gym bag. An apple and a few cheese sticks travel well and are easy to keep in a small cooler. A bag of millet and flax chips, and packets of instant oatmeal are all great for keeping in the car. These days energy bars can be found just about anywhere. Don’t use being busy as an excuse for not eating or eating something unhealthy. At the Grocery Store: Plan ahead and make a list. Look at your calendar and figure out which meals you will be eating out, which ones you can prepare car snacks for, and which ones you will prepare as a meal. Then decide what you will cook and shop accordingly. It is helpful to prepare a weekly meal schedule indicating the days of the week and your meals and snacks for each. Hang the spreadsheet on your refrigerator. The first few weeks of planning ahead will take getting used to, but once you get into the habit it becomes second nature and you will reap the benefits of the healthy changes you have made in meal planning.
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s a child, Alisa Savoretti loved to dance. From the age of four she studied tap, jazz and ballet and during college she left school to pursue a career as a professional dancer. An entrepreneur by nature, she took a leave of absence several times during her dance career to pursue other business interests. She had dreams and a plan. Alisa was working on a business of her own when suddenly, at the end of 2001, she found a lump in her breast and her whole world changed. Following the cancer diagnosis in January of 2002, Alisa had a mastectomy and eight rounds of chemo. She was uninsured, but thankfully the county social service program saved her life. However, the program did not pay for her breast reconstruction. A search for funds revealed that there was not a single organization that could help an uninsured mastectomy survivor to get this “final step of treatment”. As a result, Alisa was forced to go back to work as a professional dancer, five months post chemo, and minus one breast. She realized that she was also not alone and began calling herself the “Lop Sided Showgirl” to bring attention to the issue. Alisa spent nearly three years without her breast. It was devastating, both mentally and physically. This motivated Alisa to start My Hope Chest, an organization that raises funds to assist uninsured women in obtaining reconstructive breast surgery. Alisa has spent the last eight years spreading the news. While breast cancer is the most heavily funded cause in America, the last step in the process, breast restoration, has no funding. My Hope Chest helps the uninsured pay for this “final step of treatment” so they can feel complete again. Nearly 6,200 women a year lose their breasts and are uninsured. Founder Alisa Savoretti shares, "My hope chest is the ONLY national non-profit organization funding breast reconstruction for uninsured breast cancer survivors. Our services pick up where other breast cancer organizations leave off." Donate, or find other ways to get involved and help spread awareness. It might be your friend, mother, sister, or daughter that will need their services. To learn more about My Hope Chest visit:
www.myhopechest.org getawayfitness.com HER HEALTH
5
On the Go
our
Do Anywhere
Workout
Wall Sit
NO EXCUSES! Use these anywhere workouts to help you keep fit when you are on the go. Whether you are a road warrior, a busy professional or a mom with a hectic schedule, grab a band and you can get a great workout anywhere. Perform each move
Start: Sit with low back against wall, hips in line with knees and knees over ankles, so the legs create a ninety degree angle. Movement: Breathe and hold abs in. Keep weight in heels and hold. Step-ups Start: Standing in front of a step, stair, bench, or chair. Movement: Step onto bench with your right foot, making sure to put your whole foot on. Straighten the leg and bring your left leg up, so you are standing on the bench. Step down with the right leg, then the left. Repeat with left leg leading.
for 30-60 seconds
Mountain Climbers
then repeat the
Start: With hands and toes on the floor, shoulders over wrists and hips even with shoulders.
circuit 2-3 times.
Movement: Step right foot up to hands, then bring left foot forward to hands as right foot returns, so the feet are passing in the air. Try to keep hips down.
Plank Start: With hands and toes on the floor, shoulders over wrists and hips even with shoulders. If this hurts your wrists, come down to your forearms, with shoulders over elbows. Movement: Hold and breathe. Keep pulling the navel up to the spine. If you feel pain in the low back, lower down, count to five and try again.
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Side Step With Bicep Hammer Curls Start: Stand on band with both feet, holding tube with palms facing each other. Movement: Step to the right, walking to side, bend arms, pulling hands to shoulders, while keeping elbows at waist in a bicep curl, lower the arms as you step the left foot to meet the right foot. Change direction halfway through.
Abs
Reverse Flies With Side To Side Squat
Start: Lie on your back with arms and legs in the air.
Start: Hold band in front of you at chest level, so there is tension in the tube with arms straight and palms down.
Movement: Lower left leg and right arm, so they are reaching in opposite directions. Exhale as you return to start and lower right leg and left arm. Keep pushing the navel into the spine and only lower the legs as much as you can without arching your back.
Movement: Step right and squat as you pull arms apart, squeezing shoulder blades together. Return to starting position and then step left as you pull arms out wide, squeezing shoulder blades together.
Tricep Kickbacks
Push-ups
Start: Stand on the band with both feet, holding resistance tube with palms facing the body. Hinge at waist, pushing hips back and keeping abs in, arms bent at ninety degrees and lift elbows to waist.
Start: With hands and toes on the floor, shoulders over wrists and hips even with shoulders.
Movement: Extend arms behind.
Movement: Bending the elbows, lower chest to floor and press up. Do as many as you can before dropping the knees to floor to make it easier.
Lat Pull Down with Alternating Lunges Start: Stand in split leg stance with left leg in front of right leg. Lift straight arms, holding resistance band, above head with palms facing forward. Movement: Lower right knee toward the ground in a lunge as you pull the right arm arcing toward the ground and squeezing the back. Keep shoulders down. Step forward as you lift right arm to starting position, then step back and lunge left knee toward ground as you pull left arm out.
Shoulder Front Raise Start: Stand on the band with one foot, holding resistance tube with palms facing the body.
Movement: Lift straight arms in front of body to shoulder height. If the tube is too heavy, do 1 arm at a time with more slack in the tube.
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Healthy Families
Family Fitness By: Janelle Morgan
With the hectic schedules that most women have today, the best opportunity for exercise may be to get active with the family. It’s time to get kids off the computer and pull them from in front of the TV. Below are some fun ways to help your family keep in shape, develop an active lifestyle and create fond family memories. Create Your Own Sporting Event Get outdoors! If you have your own backyard, use it. If not, head to a nearby park or green area and get your game on. Kickball, two hand touch football, soccer, and frisbee are all fun and easy choices that don’t require a lot of set up or equipment. Keeping a ball or frisbee in the car ensures you are always ready for an active afternoon, when you find a time to play. Races are a lot of fun for families, especially when they are modified to level the playing field for kids competing against adults. Try a gorilla race where each participant must bend over and hold onto their ankles while they run from point A to point B. Use your imagination and come up with other “animal” races.
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Work Out With Mother Nature Teach your children to appreciate nature. Check out www.dep.state.fl.us/gwt/guide for regional information about hiking, biking, and kayaking. You can get in shape while experiencing the beauty of your natural surroundings. Try a cleanup to keep roadways, parks, and beaches in tip top shape with the added bonus of getting yourself in shape as well. Join a local organized cleanup or make one yourself. Teach youngsters the value of cleaning up after themselves and leading an active lifestyle.
Play at Home Don’t let bad weather deter you from doing something active with your family. Set up a makeshift obstacle course right in your living room. Jump
over couch cushions, slither under chairs, and run up and down stairs. You’ll laugh like you haven’t in years. If you’re looking for another in-home option for a workout, don’t disregard your kids’ video game system. By using Nintendo’s Wii, fun-filled family time can turn into a serious sweat session.
Sweat for a Cause Races are a great experience for the whole family. Encourage everyone to help choose an event that benefits a charity dear to you. If you’ve never run a race before, there are many resources to get you started. Check out this Couch to 5k program from Cool Running, which will get you running that 5k in 9 weeks: www.c25k.com. No matter what race you choose, doing it as a family and creating those special memories is something all of you will cherish for a lifetime.
Plan Ahead
For Success
By: Janelle Morgan
With a busy family life it can be a challenge to eat healthy and easy to want to hit the nearest drive-thru window. Keeping your family healthy will also help better your health. In order to help you resist temptation, below are strategies for turning weeknight meals (even those on the go) into effortless, no thought required, enjoyable experiences. Pick Your Days Meal planning for the week needs to become habit. Choose one day to plan meals for the whole week. Make a list (that you will stick to) and choose a day to do your shopping. When planning your week of meals, be sure to check the calendar for upcoming events that may derail your menu and adjust your plan as necessary. Doubleing recipes that can be frozen will provide you with an easy meal to reheat in the future.
What’s the Hurry? Avoid the temptation of a quick (and unhealthy) drive through dinner. With a little pre-planning, it is possible to avoid the drive through diet disaster and have some home cooking on the run. A portable casserole carrier and a small thermos for each family member can be your lifelines on busy evenings. Soups, pastas, and
other casseroles work great in a thermos. Heat up Boca Burgers or other food items not appropriate for the thermos and put them in the casserole carrier with the hot pack (make sure to get one that comes with a Pyrex pan with lid). In the time it takes to microwave leftover pasta, you can have an on the go healthy meal ready to eat in the car or when you reach your destination. Toss raw veggies and fruit in a small cooler and you have a completely portable and balanced meal. Just don’t forget the silverware!
Snack Time Don’t get stuck in the processed snack food rut. With pre-planning, you can prepare some delicious and virtually effortless snacks to grab and go and throw into lunch boxes. Nuts, fruit, protein shakes and bars are easy healthy snacks.
and magazines; share with friends; and check out sites like www. sparkpeople.com and www.allrecipes. com), it’s time to put them all together so you can easily access them for meal planning. Paste recipes that have been printed or cut out onto a sheet of three hole punched paper and place the sheets in a three ring binder. You can also separate categories into labeled envelopes placed inside clear plastic sheet protectors then stash in a three ring binder. Find something that works for you. If it’s easy to use, chances are you will use it. Eating healthy doesn’t have to be a hassle. We all want to feed our bodies well. By preparing our own food we can be sure what we are consuming. Just like exercise, we have to pencil in our meal and snack planning so we are not caught off guard.
Organization is Key Now that you have a plethora of healthy recipes (check newspapers
How I Stay Fit
Mixing up my workouts is what keeps me motivated. I don’t like doing the same workout everyday so I try to swim, bike, or run. I also try to pepper in some hot yoga, strength training, and good old fashioned aerobics to keeps things interesting. Working out with friends is another way that keeps me motivated. The coffee always tastes better with friends.
Cla ire Buffone Blair
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Healthy Families
Getting Kids to Like Vegetables By: Lauren Palm
Getting kids to like vegetables, or at least eat them without a fight, is not an easy task but well worth the effort. The eating habits developed in childhood are the ones they will have as adults. Therefore, it is important to build the base early. Here are a few ideas to get your little ones on the vegetable train.
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Vegetable of the Week
The “Eat Your Age in Bites” rule
Kids have to see, smell, taste, and experience a food several times before they get comfortable with it. Pick one vegetable and find several ways to prepare it. Let the kids take turns picking out something at the local farmer’s market or grocery store. For older kids, have them search online for a recipe including the vegetable of the week and help prepare it.
This is rule is geared for smaller children. A good age to start at is two. Two bites, four bites, and even seven bites are much more manageable than eating a whole vegetable. This rule is a great beginning to getting kids to eat vegetables. As they get used to eating “yucky, funny-looking, weird” foods, they realize they actually like a lot of them and the fussing will subside.
Baby Steps
Take the meat off the plate We are not suggesting that you go vegetarian forever. If your child is the one who always eats the meat first, what do you think he would do if it weren’t there? He’ll eat more of the “other stuff.” The key here is to make at least one of them a “favorite” vegetable. This can be one they are already accustomed to eating, like the asparagus from last week. For variety, add in something new, like black beans and rice.
Kids are not going to like vegetables overnight. Take one food at a time and don’t expect miracles. Don’t make eating vegetables a battle, and reward as you see fit. Perhaps kids who eat their vegetables get to stay up 15 minutes later, or they get a Popsicle, or they choose the side dish for tomorrow’s dinner. Be prepared to get creative and don’t get discouraged. Just keep trying.
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ridal
Fitness
You’ve found the perfect dress, now you just need the perfect back and arms to go with it! These exercises will shape your whole body and have you feeling fit and confident on your special day.
Sumo Squat with Shoulder Press and Leg Lift: Start: Stand with feet together, arms bent, palms facing forward, holding weights over shoulders. Keep wrists neutral (knuckles to the ceiling). Movement: Step out wide and squat low, pushing hips back and keeping the weight in the heels and the knees behind the toes. Then press weights overhead as you stand and lift the right leg, with the knee bent in front of the body to balance. Lower the right leg and squat , then lifting the left leg as you press the weights overhead. Continue alternating legs. Reps: 10-15 on each leg. Make it easier: Skip the knee lift to balance and just step together.
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Reverse Lunges with Triceps Overhead Extension: Start: Stand with feet together and arms raised overhead, holding weights with palms facing each other. Movement: Step back into lunge with back knee dipping toward floor while keeping the front knee over the ankle. As the knees bend, also bend the elbows, squeezing them together and dipping the weights behind your head. Straighten the arms and legs, then lower back into the lunge as you lower the weights. Reps: 10-15 on each leg then switch Make it harder: Step together each time you lift the arms.
Pilates Roll Downs With Bicep Curls: Start: Sitting up tall, with legs straight and together, shoulders down, and abs in, hold weights in palms at shoulder level. Movements: Pull the navel in and roll down. Holding your abs in and keeping your elbows at shoulder level, bend the arms bringing your fingertips by your ears. Extend the arms, then exhale and roll back to starting position. Reps: Roll down and do 5 bicep curls, then roll up and repeat 5 times.
Make it harder: Hold legs 6 inches off the ground the
whole time.
Curtsy Lunge With Diagonal Shoulder Raise: Start: Hold weights in front of the body with palms facing forward and feet shoulder distance apart. Movement: Cross right leg behind left and sink into left hip as you dip the right knee toward the floor. With straight arms, lift weights out to the side bring them together overhead, as you tap right foot in starting position Reps: 10-15 on each leg then switch. Make it harder: Don’t tap the foot, but lift the knee in the air and hold the balance between each curtsy lunge.
V-Sit With Back Rows: Start: Sitting up tall, with legs straight and together, shoulders down and abs in and resistance band looped around the feet. Lean back, keeping chest lifted and raise legs, bringing body into a V shape. Hold the tube with the palms facing each other. Movement: Keeping shoulders down, pull elbows down and back towards the hips, and squeeze shoulder blades together. Reps: Do 10-15 reps. Rest and repeat. Make it harder: keep wrists facing each other and arms straight as you pull the tube wide, squeezing the shoulder blades together. Make it easier: Keep legs on the floor.
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Valerie became my neighbor in the fall of 1999 and my good friend not long after. I quickly noticed what a special person Valerie was. She had a generous heart. She always tried to help other people, whether they were strangers, friends or family members. I could fill these magazine pages with Valerie’s acts of kindness. For most people, when you think of contributions, it is in terms of donating time and resources to charities and/or organizations. Valerie did this. However, what was special about Valerie, was her acute awareness of people around her and the way she picked up on a need they might have and then jumped in to help them.
Valerie had a gift for reaching out to others and bringing them into the warm safe fold of her ever-growing, extended family. Valerie adopted the world.
HER By Maria Walker This feature recognizes women of contribution, women who take time from their busy lives to help other people. The first woman to be recognized in our feature is close to my heart. She is a longtime friend who lost her battle with cancer on November 16, 2011. Valerie was a wife, a mother, and an angel to all. Today we celebrate…Valerie Spychola.
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Valerie was a busy real estate broker and property manager. Even though she had both a busy professional and personal life (with two children of her own), Valerie managed to find the time to squeeze in visits to people who were sick, and in the hospital, and in the nursing home. In addition, she taught elderly neighbors how to use their computer. She drove them to doctor’s appointments, and took them to Tampa Bay Bucs games. She could help you find your house, fix your house, and decorate your house. She was the baker and decorator of cakes for everyone’s birthday, wedding day, and for holidays. She was holidays to the tenth power and showed up at my door every Christmas with the most wonderful sweets. Valerie loved children and would often volunteer to watch friend’s children so that Mom and Dad could have a “date night.” Valerie was the official offline version of a cross between craigslist.com and angieslist.com. Whether you were looking for a new job or someone to tile your floor or hang your door, Valerie knew just the right person for the job and
Early
Breast Cancer Detection
An Early Breast Cancer Detection Plan should include: Beginning at age 20: Performing breast self-exams and looking for any signs of change. Age 20 to 39: Scheduling clinical breast exams every three years. By the age of 40: Having a baseline mammogram and annual clinical breast exams. Ages 40 to 49: Having a mammogram every one to two years depending on previous findings. Ages 50 and older: Having a mammogram every year.
would connect you. In addition, she was the match.com for stray pets and prospective owners. Thanks to her matchmaking skills, I became the parent of Bella, the most cuddly and affectionate cat I’ve ever had. Valerie’s driveway also happened to be the favorite stop for every dog in the neighborhood. She always had a box of treats at the door ready for pooches passing by. Valerie knocked on my door with dinner on nights when I was exhausted from extensive travel and therefore “saved me” from having “another bowl of cereal” because I was too tired to cook. While visiting a relative at hospice, Valerie “adopted” a gentleman who had no family and became his family, taking him to doctor appointments, on shopping trips, even storing furniture for him. Time and time again Valerie would take a chance meeting with someone and turn it into an opportunity to help that person and to draw them into her extended family. Valerie MADE the time to help others, whether she had the time or not. She noticed the little details about every person she met and found a way to help them, to make them feel special, and to do something extraordinary for them. I hope she knows how much better she made our lives just by being in our little world. Valerie was our silent angel. We love and miss you, Valerie.
All Ages: Recording personal exams, mammograms and doctors’ appointments on a calendar or in a detailed file. Maintaining a healthy weight, following a low-fat diet, getting regular exercise, quitting smoking, and reducing alcohol consumption.
Breast Self-Exam Taking a few minutes to do a breast self-exam a minimum of once a month can make a lifetime of difference. Nearly 70% of all breast cancers are found through self-exams and with early detection the 5-year survival rate is 98%. If you find a lump, schedule an appointment with your doctor, but don’t panic—8 out of 10 lumps are not cancerous. For additional peace of mind, call your doctor whenever you have concerns. In the Shower Fingers flat, move gently over every part of each breast. Use your right hand to examine the left breast, left hand for the right breast. Check for any lump, hard knot, or thickening. Carefully observe any changes in your breasts. Before a Mirror Inspect your breasts with your arms at your sides. Next, raise your arms high overhead. Look for any changes in the contour of each breast, a swelling, a dimpling of the skin, or changes in the nipples. Then rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do. Lying Down Place a pillow under your right shoulder and put your right arm behind your head. With the fingers of your left hand flat, press your right breast gently in small circular motions, moving vertically or in a circular pattern covering the entire breast. Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.
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Tips for Staying Fit & Fa bulo us A fter 40 Let’s face it, things change at about 40. The diet you have been using to lose weight isn’t working anymore. You workout constantly but have yet to lose a pound! What gives? Your metabolism has slowed down and you are burning fewer calories. As your body prepares for and enters menopause, your hormone levels begin to change. You are producing less estrogen and progesterone and so you are unable to break down excess carbohydrates before they get stored as that awful belly fat. You are losing any muscle that you aren’t using and getting flabbier. Making the following changes to your fitness and nutrition routines will not only help fight the battle of the belly bulge, but will make you feel and look great as well.
1
Stop eating grains after 4pm. Do not eat bread, rice, pasta, cereal or crackers after 4pm. This includes the flour that is in most baked goodies, such as cookies, cakes, pretzels, etc. This one rule will result in the most dramatic change to the abdomen.
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Mix up your cardio. Walking the dog everyday isn’t going to do it. You must exert yourself to the point that you are out of breath. Whether you walk up hills, stairs, or add jogging intervals. You need to step it up with some interval training.
3
Lift weights. It is critical that you maintain your muscle mass in order to maintain your weight and increase your muscle mass in order to decrease your weight. Muscle burns calories, fat does not. The more muscle you have the more calories you burn and the easier it is to see the results of your fat blasting cardio. You will not bulk up. Women often fear that if they build muscle they will bulk up. This is not the case. Work all your major muscle groups two to three times a week.
4
Never miss breakfast and eat within an hour of waking up.
Never miss breakfast and eat it within one hour of waking up. It is called breakfast because you are breaking the overnight fast by letting the body know it is time to get moving and firing up the metabolism.
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Don’t cut out all the fat. Add in a healthy fat in two to three of your meals. Our bodies require fat in order to provide the essential fatty acids that allow the body to absorb certain nutrients, provide fuel to burn, insulate our vital organs, and keep our skin soft. Stick to unsaturated fats and avoid anything that says partially hydrogenated or trans fat. Choose fats from vegetable oils, nuts and nut butters, seeds, and avocados. The most important thing to remember is this: Eat less and move more. If you want to lose weight, you have to burn more calories than you consume.
5
Eat every 3-4 hours throughout the day. Avoid going more than four hours without food. Otherwise, your body feels starved, your metabolism slows and you begin to store fat. It will also make you inclined to eat more. Every time you eat, you give your body fuel to burn.
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Choose a protein every time you eat. Protein breaks down slower than carbohydrates and keeps you feeling full longer. Eat meats such as chicken, turkey, pork tenderloin, beef tenderloin, fish and shellfish. Low fat or fat free cheese, milk and yogurt are other good sources of protein. Eggs or egg whites and soybeans are great too.
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Pair your protein with a smart carbohydrate. Vegetables, fruits, and beans are carbohydrates, too. A cup of vegetables equals 50 calories; a cup of pasta equals 200. Choose whole grains over enriched flour products and processed foods. Fiber-rich foods also make you feel full and keep things moving.
Drink lots of water. The suggested eight glasses a day is just the minimum shoot for your body weight in ounces. So many times we think we are hungry when we are just thirsty. Drink a glass of water before you eat and definitely before you reach for seconds.
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Try something different. Often the challenge with a regular workout is that you can get bored. Try something different. Take a yoga, Zumba, kickboxing, or Pilates class. Go kayaking, biking, rock-climbing or paddle-boarding. Take a tennis, racquetball, or golf lesson. The best way to keep weight off is by living an active lifestyle. Find some activities that you like and get moving!
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The
Truth about
Women
Inside Back Cover
W
hen you think heart attack, the most common image is an overweight man, clutching his chest and left arm. Therefore, it may surprise you to know that heart disease is the number one killer of women. It is important to be aware of the symptoms and to understand that heart disease may present differently in women. This is often why women often do not realize they are having a heart attack. Symptoms of Heart Disease The most common heart attack symptom in women is some type of pain, pressure or discomfort in the chest. But it’s not always severe or even the most prominent symptom. Women’s heart attack symptoms are very often unrelated to chest pain. These symptoms can include; neck, shoulder,
Are Everyday Toxins the Hidden Connection to Sensitive Skin and Premature Aging? By: Jennifer Devlin Today more than ever, there seems to be an epidemic of clients searching for relief for their sensitive skin. In fact, the number of people claiming to have “sensitive skin” has steadily been on the rise in the past 20 years. In the past, skin care companies positioned “sensitive skin” products as a small subset around their focus skin care products, now we are seeing a rise in the companies that focus exclusively on sensitive skin conditions.
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upper back or abdominal discomfort, shortness of breath, nausea or vomiting, sweating, light-headedness or dizziness, unusual fatigue
If you experience these symptoms call for emergency medical help immediately. According to the Centers for Disease Control, almost two thirds of women who die suddenly of coronary artery disease had no previous symptoms. Therefore, it is of the utmost importance that we focus on the risk factors and behaviors that we can change to prevent heart disease. Risk Factors Risk factors include: high cholesterol, high blood pressure, obesity, diabetes, metabolic syndrome, low levels of estrogen after menopause, mental stress depression, smoking, alcohol use, poor diet, physical inactivity.
Heart
Disease
Prevention Changing unhealthy behaviors through lifestyle modification lowers your risk of heart disease.
♥♥ Get Moving! Exercise 30 to 60
minutes a day on most days of the week.
♥♥ Quit or don’t start smoking. ♥♥ Minimize alcohol use. ♥♥ Find a healthy outlet to alleviate stress.
Maintain a healthy weight by eating a diet that’s low in saturated fat, cholesterol and salt and high in vegetables, fruits, and whole grains. It is widely accepted that a BMI between 18.5 and 24.9 is healthy. A BMI of 25 or higher can be associated with an increased risk of heart disease.
be putting it on your skin. Your body can tell the difference between synthetic and There is an old saying, if you want to hide natural, whole ingredients. Plant derivative something, put it in plain view and nobody ingredients are bio-identical to those found in the body, and they have the ability to will notice it. It will simply blend in with balance and heal. No synthetics can do the scenery. The same can be said of hidden toxins. They are a unique combination this. Don’t put your unquestioning trust into brand names, slick marketing camof what we eat, what we drink, how we paigns, bogus “seals-of-approval” or celebbreathe, what we (blindly) apply to our skin that have been secretly accelerating the rity endorsements no matter how convincing they seem. Instead of fancy packaging, aging process and contributing to hyper get past the poetry on the box and read the sensitive skin. ingredients. The truth is, beauty and skin Of all cosmetic chemicals used, nearly health is a natural, effortless state that is nine hundred are toxic according to the thrown out of balance by modern assaults, National Institute of Occupational Safety conveniences and toxins that our bodies are and Health. Your skin absorbs as much as unable to adapt to. 60% of what you put on it, so if you can’t www.CelticComplexion.com pronounce it, chances are, you shouldn’t Are we really getting more sensitive, or are hidden factors the reason?
Queens of the 'Zine.
HERHEALTH FOUNDER AND EDITORIAL DIRECTOR Maria Walker EXECUTIVE ART DIRECTOR Lisa Ferrante, Lisa Mia Studios LLC CONTRIBUTING WRITERS Lauren Palm Janelle Morgan Chris DeGroot Tiffany Felton Jennifer Devlin Alisa Salvoretti CONTRIBUTING PHOTOGRAPHERS Lisa Ferrante Bryan Leighty COVER PHOTO Makeup & Hair: Monique McLaughlin Photographer: Lisa Ferrante
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