Healthy Magazine | April 2016 by Healthy Magazine

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April 2016

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MAGAZINE

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“

Knock on the sky and listen to

APRIL 2016

Healthy

the sound. ”

Ali Monsen: On Balance

- Zen Saying

ABC4 reporter Ali Monsen opens up about juggling priorities, hurdling challenges and staying healthy.

52 Beauty Products to Combat Dry Winter Hair

FALLING OFF THE WAGON

It can happen in a number of ways, but at one time or another many of us will let ourselves go. Recognize the signs, and learn how to get back on track.

YOU CAN DO IT!

Escape repeated failure when it comes to goals, diets and exercise. Here are some vital ways to make habits stick.

10 REASONS TO SMILE

We don’t always feel like smiling, but research suggests that making an effort to grin can have a substantial impact on our lives.

ZEN BEAUTY

Understanding ancient principles of balance and true beauty.

SPRING CLEANING

Carpets, upholstery, dishes and laundry can all be cleaned safely, effectively and inexpensively with homemade cleaning products. Learn how.

SPRING GARDENING

Gardening can be rewarding mentally, physically and even financially. Here is a guide to get you motivated to prepare the soil and plant seeds!

5 WAYS TO QUIT CAFFEINE

Dependence doesn’t feel good. Here’s how to be free.

WAYS TO USE DUMBBELLS LIKE NEVER BEFORE

41 Workplace Tip: Notice Something Good Being positive in the workplace is at times a gargantuan task, but research says it pays off.

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37 Nutrition: Food Swaps Swap out some ingredients to make your recipes healthier. You don’t always need the butter, sugar or mayonnaise that a recipe calls for.

34 Recipes Chicken Enchilda Soup & Brownie Batter Banana Cakes

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April 2016

. The Big Secret

Healthy

From the Editor

HERE I AM, POST HOME-WORKOUT, FIGURING how many hours it would take to burn off 10 pounds on my treadmill. About 500-600 calories burned in an hour, 3,600 calories per pound, you do the math. Don’t get me wrong, I have come to love and look forward to my fitness hour. But believe me, if there were a shortcut I’d have found it. If there were a magic potion or silver bullet, we’d know it by now. Whether it’s weight loss, career goals, or better relationships, there is no quick fix and no shortcut; we all know that. But it’s human nature to seek an easier way. Are there really any fitness shortcuts or weight loss secrets? Not according to Oprah Winfrey:

“WHAT I KNOW FOR SURE IS THIS: THE BIG SECRET IN LIFE IS THAT THERE IS NO BIG SECRET. WHATEVER YOUR GOAL, YOU CAN GET THERE — AS LONG AS YOU’RE WILLING TO BE HONEST WITH YOURSELF ABOUT THE PREPARATION AND WORK INVOLVED. THERE ARE NO BACK DOORS, NO FREE RIDES. THERE’S JUST YOU, THIS MOMENT, AND A CHOICE.” When it comes to diet and exercise, there is no shortage of information and expertise. I like to spend time in Barnes & Noble bookstores. It’s kind of like a library with a little café, so I go there sometimes to read, to organize, keep up on the latest trends, and watch the response to our stack of magazines. I especially enjoy loitering in the health and nutrition section. Last week alone I counted over 35 fairly new books on diet and weight loss. Everyone’s got advice. Everyone’s got answers. I reread the familiar statistic that the average American gains two pounds per year after age 30. I quickly did the math — I am 38 and therefore 16-pounds overweight. I must be doing ok since I’m six pounds shy of that. Maybe if I lost those ten pounds I could fit into my 32” college khakis again.

MAGAZINE

APRIL/2016 VOLUME XVI, № 4

highly educated authors, but you know what? Oprah is right. The big secret of life—or dieting in this case —is essentially that there is no big secret. I could have shelled out $135 for that knowledge if I had bought all those books. The big secret of dieting boils down to one simple mathematical truth — don’t eat more food than you burn each day.

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PUBLISHER Kenneth J. Shepherd | ken@healthy-mag.com MARKETING DIRECTOR Brenda Escobar | brendae@healthy-MAGAZINE.com

DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com MANAGING EDITOR Michael Richardson | michael@healthy-mag.com

So, where could I cut 100 calories out of my normal routine? I looked at the nutrition facts on a bunch of foods I like to eat. I could eat only 1/2 the bagel or only the top of the muffin. I could use just a capful of salad dressing instead of pouring it on unmeasured. I could eat the filling from my piece of pie, leaving the crust. I could eat the chips and salsa, but pass on the cheese dip or guacamole. I could give the four Hershey’s Kisses to my kids and enjoy their smiles. I could select a 12-oz can of soda instead of the Big Gulp, or better yet, I could get the water and skip the soda altogether. I could leave about 10 french fries on the plate, or shirk them completely. I could remove four pieces of pepperoni from the slice of pizza. I could toss aside the top piece of bread from my sandwich. It’s time we start telling ourselves the truth. Let’s quit avoiding it or hoping for a different truth. It’s time to stand and face it. Everyone can rise up, stare themselves in the mirror, and then decide to create a fresh future—a new personal experience. But it can only be done the old-fashioned way— with sweat equity and a resolute hand on the plow.

JOHN A. ANDERSON, EDITOR-IN-CHIEF @JOHN_A_ANDERSON

EDITOR-IN-CHIEF John A. Anderson | john@healthy-mag.com

MEDICAL DIRECTORS Steven N. Gange, M.D. and Lane C. Childs, M.D.

If two pounds per year is accumulated by consuming roughly 100 extra calories per day, the converse must be true; if we could simply eat 100 fewer calories and sprinkle a little exercise on top, most of us would avoid that creeping weight gain each year.

ONLINE EDITOR Chelsa Mackay | chelsa@healthy-mag.com PHOTOGRAPHER Ryan Chase | ryan@healthy-mag.com CIRCULATION MANAGER Ron Fennell | distribution@healthy-mag.com CONTRIBUTING WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim, Mark Saunders CIRCULATION

Healthy Magazine® is distributed widely to more than 800 locations along the Wasatch Front. It is also direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses along the Wasatch Front.

Healthy MAGAZINE Magazine (305) 209-4633 l info@healthy-MAGAZINE.com To be included in our free online directory, or to advertise or get content published please e-mail us at info@healthy-mag.com PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All stock photography by Shutterstock.com, unless otherwise noted.

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published by

I pulled 10 diet books from the shelf and jotted down their key points. No offense to any of these

26 years and counting... John & Marlo Anderson

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April 2016

Fitness IN THE LOOP

Shut-eye ONE WORD SOLUTION

Forget counting sheep. Run. A study at Northwestern University suggests that regular exercise can help prevent you from tossing and turning at night. A group of sedentary men and women, who had trouble sleeping, followed an aerobic exercise routine. After 16 weeks, most study participants reported better sleeping. They also experienced better moods, fewer depression symptoms and greater vitality. TAKE NOTE OF

Don’t Hit the Wall Even if you don’t run marathons, you’ve probably heard of “hitting the wall.” It’s the point in the race where a runner’s body has burned up all carbohydrates and now must burn fat. However, according to marathoner and MIT student Benjamin Rapoport, this critical moment is preventable. The key is to take the right amount of carb calories before a race. Find your winning caloric number by dividing your maximum heart rate by your resting heart rate and divide that number by 15. Or visit Rapoport’s website: endurancecalculator.com

Be an example to your kids and start family fitness activities.

FAMILY FITNESS

Spring weather is the perfect time to have some fun with your kids. Why not turn that fun into fitness fun and get active as a family? After a long winter inside with the computer and TV, it’s time to get your kids up and moving. Inactivity is a major contributor to childhood obesity and can result in children having less dense bones. Inactivity in childhood often becomes a life-long pattern. Children and adolescents need thirty minutes of physical activity most days of the week. Be a good role model and getting your kids to be active will be easier. Take bike rides, help coach a team or walk the dog as a family. Look for ways to get physical activity in your daily routine, and you will find it is easier to maintain. 12 HEALTHY MAGAZINETM

ten

THOUSAND STEPS: THE DAILY AVERAGE OF STEPS A FIT PERSON TAKES. THE AVERAGE AMERICAN TAKES JUST 5,117 STEPS, WHICH IS ONLY 2.5 MILES. AUSTRALIANS AND THE SWISS AVERAGE OVER 9,000. Source: Medicine & Science in Sports & Exercise

Kick Up the Cardio Cardiovascular exercise is good for your heart and a great way to burn fat, but do you actually do it? A cardio workout can take many forms, such as biking, climbing stairs, dancing, boxing and even hula-hooping! Here are the basics of cardio workouts for you to gear up and slim down for swimsuit season. How Often: Do at least three cardio sessions per week. How Long: Beginners should start with 20 minutes, with the goal being 30 to 45 minutes. How Hard: Elevate your heart rate for at least 20 minutes at 70 percent of your maximum heart rate.

ROCK ON

As an indoor and outdoor sport, rock climbing is a great go-to exercise for all seasons. Rock climbing builds muscle endurance and strength and improves flexibility. Renting equipment at the gym will give you a chance to try out the sport before buying anything, and the basics can be learned in a day. In two or three sessions indoors, you’ll know what you need to do to reach your goals outside. Healthy-Magazines.com

Wellness TAKE NOTE OF

Catch more ZZZs

LET IT GO

Holding on to angry feelings takes not only an emotional toll on your heart, but may also take a physical toll on it. In a study of people with chest pain, people who harbored feelings of anger were four times more likely to have unhealthy cholesterol values. They also were more likely to have a higher body mass index (BMI). Unhealthy cholesterol values and a high BMI are both associated with a greater risk of cardiovascular disease. So find a good stress relieving activity that will take your mind off the situation such as exercising or listening to music.

According to a recent poll by the National Sleep Foundation, modern technology is robbing us of some much-needed shut-eye. Of 1,508 responses, a majority of people reported they used technology in some way before going to bed, such as watched television, talked on the phone or used the computer. Researchers say screen light can suppress a hormone that tells the brain it’s time for bed. Being involved with some sort of technology device like television or a video game can excite the brain as well, making it hard to settle down for sleep. Try creating a routine for the hours before you actually go to bed, such as minimizing caffeine intake, reading a book, and dimming the lights in your home.

Surprise ONE WORD SOLUTION

Commuter Sanity

IT’S MIND OVER MATTER

According to a Harvard University study, positive thoughts can help you lose weight. Over 80 hotel cleaning attendants participated in the weight-loss study. The attendants who were told their work was healthy for them and given positive reinforcements lost more weight and had improved blood pressure over those who were not. So make thinking positive a part of your workout routine and you’ll get the results you want.

twenty According to research, most peoples brains love to be presented with unexpected pleasures. A happy surprise stimulates the brain’s reward regions. So plan a spontaneous picnic in the park or slip a love note into a lunch bag to help nurture your partner’s emotional well-being.

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Car, bus, train or subway — however you get to work can put a major strain on your life. The average commute is 46 minutes roundtrip, which adds up to four hours per week. In those minutes, the traffic, road rage, boredom and tension can really leave you in a sour mood. If you’re bored... Try... finding something that makes the ride enjoyable. Listen to books on CD, learn a new language or work on your singing skills. If you get road rage... Try... not focusing on how long the trip is taking. Accept that your drive is long and get over it. If you are tense... Try... to make a point to relax. Take 5 deep breaths, loosen your grip on the steering wheel and gently stretch your neck at stops.

NUMBER OF MINUTES FOR AN OPTIMAL NAP TO INCREASE ALERTNESS AND MOTOR SKILLS. ANY LONGER AND YOU’LL EXPERIENCE SLEEP INERTIA AND BE EVEN MORE SLEEPY. Source: businessweek.com

April 2016

FITNESS

[ BIKING ]

WRITTEN BY JASON BROWN

Joy

Ride!

The Wheel Deal

BICYCLE THERAPY: WHY BICYCLING IS BETTER THAN OTHER EXERCISES.

Americans today live lives of convenience and inactivity. Today’s fast lifestyles and feelings of immediacy make it

“The bicycle is just as good company as most husbands and, when it gets old and shabby, a woman can dispose of it and get a new one without shocking the entire community.”

nearly impossible to lead healthy lifestyles. The harder we try to get ahead, the further behind we fall, with no emotional or physical relief in sight. We often feel our choices have been taken away. We have been pushed into a faster way of living, feeling that time is against us, putting overwhelming pressure on the choices we make concerning how we spend our time. The longer we put off the changes we want to make in our lives, the

- Ann Strong

less time we have to reap the benefits of a healthy lifestyle, benefits affecting our lives and the environment.

Did you know?

A 150 lb. cyclist will burn 410 calories in an hour pedaling 12 mph (that’s a hamburger).

Roll out

A 200 lb. person burns 546 calories respectively (that’s a burger with cheese).

High impact

Get moving

Did you know that in addition to helping reduce weight, bicycle riding can help reduce the risk of

The Surgeon General attributes

heart disease and hypertension,

300,000 U.S. deaths a year to

colon cancer, and diabetes while

being obese or overweight.

promoting a positive

Activities like recreational bike

mental outlook.

riding provide great low impact exercise that practically

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Perfect fit

everyone can enjoy.

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Smart start

Healthy Bits MIND MUSCLE

SNOOZE SNACK

IF YOU'RE STRUGGLING TO SLEEP, GRAB SOME KIWI. TAIWAN RESEARCHERS SAY THAT EATING KIWIS MAY HELP YOU GRAB SOME ZZZs. INSOMNIACS ATE 2 KIWIS AN HOUR BEFORE BED EVERY NIGHT FOR A MONTH, AND FELL ASLEEP 35% FASTER. WHY? KIWIS CONTAIN SEROTONIN, A BRAIN CHEMICAL THAT REGULATES YOUR SLEEP CYCLE.

PERCENTAGE INCREASE IN YOUR STROKE RISK IF YOU HAVE PREHYPERTENSION— BLOOD PRESSURE OF 120-139 SYSTOLIC OR 80-89 DIASTOLIC

WIN THE HUNGER GAME

Going hungry will generally fog your brain and may transform you into a binging monster. Research from Yale University found that the more hungry you become, the harder it becomes to resist high-calorie foods. The study documented that as blood-sugar levels drop, people exhibit a greater desire for belly busters like burgers, brownies, pizza and ice-cream. This desire diminishes greatly with a stable blood sugar level. When blood sugars drop, your body ignites the desire to boost those levels, say the scientists. So, what's your gameplan? Plan a smart snacking strategy every day.

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Willpower can be trained if you really want to. Strengthen it by trying this. Pick a habit to work on like saying "yes" or "no" instead of "yeah" and "nope." (Or swear off swearing!) Studies show this will prepare your willpower for harder tasks.

TAKE NOTE OF

Ginger

The go-to spice for motion sickness might also fight colon cancer. In a recent University of Michigan study, scientists found that people who took a ginger supplement daily for 28 days had lover levels of cancerpromoting colon inflammation than those who took a placebo.

CHEWS TO SMILE Better breath, better brain? Japanese researchers are touting the benefits of chewing gum, which includes helping you focus and improving your mood. Those who popped a piece of gum twice a day for 2 weeks lowered their scores on tests for depression and mental fatigue by up to 47 percent. Those who sucked a mint instead saw virtually zero improvement. Apparently chewing keeps you alert and optimistic by increasing bloodflow to your brain and reducing stress hormone levels. 5 minutes was the minimum amount of time you must chew to experience these benefits.

COUNT YOUR LOSSES

RESEARCHERS FIND THAT PEOPLE WHO JOURNAL THEIR DAILY CALORIES LOSE TWICE AS MUCH WEIGHT AS THOSE WHO DON'T.

Even better is the real thing...

Nature knows best. Broccoli sprouts have 5-times as much cancer fighting power as the supplements made with them, reports the Journal of Agricultural and Food Chemistry. Broccoli in its natural form — sprouts and florets — contain an active form of an enzyme that may help your body extract beneficial compounds called isothiocyanates. Eat your broccoli raw or lightly cooked; heat reduces the enzyme's sensitivity.

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April 2016

weightloss

THINK yourself thin

THINKING POSITIVETHOUGHTS COULD ACTUALLY HELP YOU LOSE WEIGHT. BY: TIFFANY WALLACE

xperts say if you can’t seem to shed those extra pounds, the secret to keeping the weight off could be to reprogram your mind. More than 80 hotel cleaning attendants participated in the Harvard University weight-loss study. A cleaning attendant’s job may not be seen as traditional exercise, but in reality, it requires daily activities such as walking, bending, lifting and carrying that easily exceed most recommendations for exercise. The researchers wanted to find out if there would be a difference in weight-loss if the attendants knew the work they were doing was good for them. One group of hotel attendants were told how great their job was for them, were given details about how many calories they were losing and were encouraged through positive fitness posters hung in work rooms. The other group was told the benefits of exercise in general but didn’t receive any specifics on how it related to their line of work. The result? The hotel attendants who were told their work was healthy for them and given positive reinforcements lost more weight and had improved blood pressure over the others. So think thin thoughts. If you are constantly down on yourself about weight-loss, you’re less likely to meet your goals. Instead, tell yourself how fun your workout was today or how great you felt when you said no to that candy bar. Combine these positive thoughts with your workout routine and start watching the weight come off.

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ageless BROOKE KITTEL’S TOP 5 HEALTH MISTAKES

FIGHTING AGE Top five fitness and nutrition blunders we make as we age. BY BROOKE KITTEL

wo of the many undesirable side effects of aging are weight gain and a decline in fitness level. Many of my clients lament the fact that they cannot eat the same way they used to and exercise the same way they used to and maintain their physique. The truth is that you need to alter the way you approach diet and exercise as you age. Below are five of the most common fitness and nutrition mistakes people make as they age. FAIL TO ADJUST CALORIC INTAKE If you don't intentionally replace muscle via strength training, you'll need to eat 200 to 450 fewer calories every day, every 10 years to maintain your current weight. So if you're at a stable weight at age 35 and don’t do any kind of strength training while still eating the same amount of food, you'll gain weight.

IGNORE THE INFLUENCE OF HORMONES It is a fact that your hormones can make you fat. While there are a myriad of hormones involved in weight management and metabolism regulation, the primary “players” are estrogen, progesterone, testosterone, growth hormone and insulin. As we age, hormone levels can shift due to menopause, mood, stress and inactivity. The amount of hormones released from the glands in the body is proportional to the intensity and duration of exercise. Your hormones can help you achieve weight loss, but you need to encourage your “metabolism boosting” hormones by choosing an active and healthy lifestyle. DISREGARD INFLUENCE OF MEDICATIONS Several classes of medications can potentially lead to “appetite deregulation” and/ or alter a person’s cardiac response to exercise. For

may exercise less because of fatigue and select less healthful foods or overeat as a result of a medicationinduced slump in mood. Corticosteroids, steroid medications, can increase appetite via their influence on glucose uptake. They promote fat gain and reduce muscle mass. Additionally, psychoactive medications alter serotonin or dopamine levels which can influence the appetite and satiety centers. Often, appetite is stimulated and caloric intake increases.

AVOIDING THE WEIGHT ROOM After the age of thirty, we lose an average of 1 to 2 percent lean muscle mass per year. As much as 50 percent of muscle mass can be lost in the course of a lifetime. The effects of losing muscle mass include a decrease in strength, greater susceptibil-

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example, beta-blockers, used to treat hypertension, can reduce the cardiac response to exercise, so that patients expend fewer calories during exercise. Patients

DISCOUNT IMPORTANCE OF SOCIAL INTERACTION Staying connected helps stave off depression. A happier you often leads to healthier choices!

ity to injury, an increase in body fat and a decrease in metabolism. Muscles burn more calories than fat. The less muscle mass you have, the less calories you burn while at rest. The good news is that the losses in muscle mass can be slowed and even reversed by implementing a strength training program.

ABOUT THE AUTHOR Brooke is a Certified Personal Trainer and a Nutritionist. Email Brooke at brooke.kittel@ gmail.com

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April 2016

FITNESS

5 tips to maximize your workout

Sure you ran, you cycled and you lifted; but before you hit the showers, pat yourself on the back and walk out the door, take some time to cool off. Chill out time after exercise helps bring your heart and breathing rate back to normal and can prevent dizziness as well as reduce the risk for injury. The experts at Life Fitness have some suggestions on ways to maximize your post-workout minutes. BY LIFE FITNESS

Exercise Cool Down: Ease your body and heart rate back down to a near resting rate by walking or taking it slow. Be sure to reduce the intensity of your routine in the minutes following your workout.

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HEALTHY MAGAZINE APRIL 2016

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It takes time to replace the fluid and electrolytes lost during a workout, so drinking 50 percent more fluid than you lost in sweat will enhance rapid recovery. If you hydrate throughout the day though, you will maximize fluid retention after your workout. Water is usually enough to replace fluids after an average workout. But beware — avoid caffeine, carbonation and high sugar drinks to prevent dehydration.

Ten Minutes After: Stretch out tense muscles. Stretching increases flexibility which might be able to improve performance on even the simplest of tasks such as tying shoes or lifting packages. To get the most from your static stretching, hold each position for at least 20 – 30 seconds.

Thirty Minutes After: Help your body rebuild its muscle tissue by enjoying a protein-rich snack shortly after your workout. Yogurt, cottage cheese, protein bars and nuts are good options that help give you a post-workout boost.

Beyond: Eat well-balanced meals and drink fluids regularly throughout the day. After an intense workout, reward yourself. This doesn’t mean hitting the all-you-can-eat buffet, but enjoying healthy activities that satisfy you.

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Immediately After Your Workout:

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MOTIVATION This is the most destructive part of the cycle. You remove all expectations from yourself, and as a result, you plummet into an unhealthy realm. The progress that you've made toward your goals is lost and even more weight is gained.

3) You Hit Bottom

INEVITABLY THERE COMES THE MOMENT when you hit bottom.

Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. "I felt completely defeated. I thought, I give up. I give up. Fat wins." She went so far as to say, "I felt like a fat cow. I wanted to disappear." While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control

NOW COMES THE GOOD PART.

falling off

When you hit bottom, you were out of control; now you're ready once again to grab the reigns. Oprah says, "These days I've put myself back on my own priority list."

Have you given up on your fitness goals? Oprah once said, “If you are looking for an excuse to fall off the wagon, the universe will provide one.”That was the lesson that she shared in her confession about her ongoing struggle with weight.

She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.

BY JUSTIN THACKER RD,CSCS

prah knows how it feels to fall off the fitness wagon; in an issue of her own magazine, she described her recent 40-pound weight gain. Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story — one that exposes the process of falling off the wagon.

1) You Fall

YOUR FALL OFF THE WAGON could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result

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of health problems. These health problems became her reason for not exercising. Illness, vacation, holidays, changes at work and any other change in your schedule are all things that'll get you off the wagon. Once you're off, the real damage begins.

2) You Surrender

THERE COMES A POINT after you fall off the

wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. "I started eating whatever I wanted — and that's never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress."

HAVE YOU FALLEN OFF YOUR PRIORITY LIST, LIKE OPRAH FELL OFF HERS? THE TIME HAS COME to put yourself back on that priority list. The time has come to decide that you are worth it.

5) Think Small

WHEN YOU EAT OUT, make it a habit to order the smallest portion available. We are programmed to eat whatever is in front of us, even though we'd feel just as full on less. And since portions have grown in recent years, the smallest size isn't small at all. Healthy-Magazines.com

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the wagon

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April 2016

MOTIVATION Our easiest strategies to becoming happy, healthy and motivated.

BY MARY COLEMAN

abits, good or bad, take a while to form. According to recent studies, 66 days to be exact. And whether it’s breaking a bad one or creating a good one, the will and motivation isn’t always there. You may do just fine for that first week, but then things start to slide. You struggle to stay afloat, but for some reason, you just can’t make it work. Then you give up. If you can’t beat it, you might as well embrace it. Well, that ends now. Kick the cycle of starts and stops, tries and failures for good. It’s your life, so grab the reins and take control. If you have a goal, there is no reason why you shouldn’t be able to reach it. So here’s to the beginning of a new era of your life, filled with success and completed to-do lists.

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Aristotle brilliantly said, “We are what we repeatedly

do. Excellence, then, is not an act, but a habit.”

YES YOU CAN! As one parting piece of wisdom, I suggest you begin reading ZenHabits.net. The blog’s author, Leo Babauta has been on the path to changing his unhealthy, stressed life around since 2005 when he quit smoking. Now, several marathons and a bestselling book later, Leo is blogging to let others know that their goals are completely achievable. My recommended post is “Get Off Your Butt: 16 Ways to Get Motivated When You’re in a Slump.” Pretty soon you’ll be checking off all your goals and making new ones like crazy.

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In her book Change Your Life in 30 Days, life coach Rhonda Britton says, “If you want to get motivated, get clear on your commitments. When you are focused on what matters, it is easier to do what you need to do even when you don’t want to do it.” Your kids will live if you don’t have a gourmet meal for them every night. You can skip book club for a little while. And, for goodness’ sake, put down that remote. Start with the basics. When you feel less stressed by your life, you will feel better prepared and motivated to tackle a goal that really matters.

De-clutter

Change your life.

That’s right, Set a goal. just one. Too many goals will overwhelm you, making you more susceptible to failure and stopping all together. But don’t sell yourself short with the goal you set. According to a study published by the American Psychological Association, setting specific and challenging goals can actually increase your likelihood of achieving those goals. Furthermore, there was little difference in success between vague, “do your best” goals and no goals at all. So aim high, and don’t be afraid of what you can do. As Diane Scharf-Hunt, author and time management expert, says, “Goals are just dreams with deadlines.”

Set one goal.

Read blogs and books on the topic. Watch an inspirational movie on whatever it is you want to accomplish. Find success stories and use them as a springboard to get you

Find your inspiration.

Be inspired.

moving towards your goal. Whenever you’re in a slump, turn to these stories to set you back on track.

Say your goal out loud. Write a blog post about it. Tweet it or post it on your Facebook wall. Make it known to others—your spouse, children, friends, colleagues and whoever else who will listen. Once you do, there’s no turning back. You are committed and whoever you told will hold you to it. They will ask you about your progress and want to know your tricks. And it will give you a sense of pride and accomplishment in being able to answer their questions.

Tell everyone

Make your goal public.

Make a list of things that you want. It could be anything that you would be willing to work to get. It could be buying a new book or going to see a movie. Set a goal that is achievable yet challenging. Once you complete this goal, reward yourself with something from your list. If you really want it, whatever your goal is won’t seem so painful.

Reward yourself

Reward for success.

“There are essentially two ways you can look at the difficulties ahead of you,” says Bob Green, M.D., R.S., in his book, The Life You Want. “You can feel put upon and sorry for yourself, angry that life isn’t fair, or you can see the challenges that lay before you as an opportunity to alter something about yourself or situation that you don’t like.” Greene says the key to success is to embrace our challenges. Replace demotivating thoughts with positive thoughts of the end results. Accept any slip-ups and move on.

Think positive

I think therefore I am.

April 2016

28 HEALTHY MAGAZINETM

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fitness

SPRING workout mix ATION MUSIC MOTIV

ADD SOME SPRING TO YOUR STEP WITH OUR WARM WEATHER PLAYLIST. BY MARY COLEMAN & TIFFANY WALLACE

o celebrate the weather warming up, we’ve created a playlist perfect for your spring workout routine. To keep it interesting, we listed songs from all decades and genres: from Aerosmith to the White Stripes and today’s Katy Perry. Played back-to-back, these songs playout to about 45 minutes and are best for an upbeat aerobic workout. Researchers repeatedly find that listening to music can improve performance. Costas Karageorghis and David-Lee Priest, researchers from Brunel University, have spent years studying the correlation between music and exercise. According to their studies, music can narrow attention and distract the mind from noticing fatigue, which allows you to work harder and faster in a workout. According to a recent story in The New York Times, there is some science behind creating a workout playlist. Try to match the beats per minute (BPM) of your music to your target heart rate. Choose music that is 120 to 140 BPM; most dance music and a lot of rock songs fit well within this range. And if you like some slower songs, just double time it and fit in two steps or reps per beat. Visit runhundred.com for more new musical inspiration to get you moving.

Be OK

2:27 Ingrid Michaelson 133 BPM

The light upbeat feel to this song is perfect for any warm-up.

The Distance

2:59 Cake

92 BPM

Double-time it and prepare to go the distance with this racing tune.

Walk Away

3:08 Kelly Clarkson

116 BPM

There’s a reason why everyone in this video is dancing. You can’t help it!

Higher (Radio Mix)

3:08 Taio Cruz

128 BPM

Take your workout to a new level with this fresh beat.

Seven Nation Army

3:51 White Stripes

129 BPM

A seven nation army couldn’t hold you back from owning this workout.

Yeah 3x (Edited)

4:01 Chris Brown

130 BPM

The steady beat will help you get through the peak of your workout.

Rock and Roll All Night

2:48 Kiss

148 BPM

The party anthem of the 70s will give you an energy high for the second half.

Firework

3:47 Katy Perry

124 BPM

Reach beyond your limits and get the burst of energy you need.

Resistance

5:46 Muse

135 BPM

It may be long, but the tempo is fast and enough to keep you moving.

Closer to the Edge

4:33 30 Seconds To Mars 140 BPM

This is where you hit it hard. Pick up your speed and keep on pushing.

4:33 Usher

130 BPM

With its “push it to the limit” lyrics, it motivates you to follow stride.

Somewhere I Belong

3:38 Linkin Park

164 BPM

Last song before your cool down. Give it all you’ve got!

Relax, Take It Easy

3:44 MIKA

132 BPM

As the cooldown song, the title says it all.

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April 2016

F Fitness

Fresh Air Workouts Fit people balance gym time and sunshine

orking out outdoors can be one of the best ways to switch up your workouts and avoid hitting a plateau. If you ever fall into a rut at the gym or need a way to take your workouts to the next level to drop your body fat percentage and give you a tighter and toned look then here are a few tips you can use right away.

HIT THE HILLS Hill running/workouts are an excellent way to build up your legs and stimulate your body’s natural fat burning and muscle building hormones. If you are someone who has struggled with sculpting your legs to have a more muscular look or dropping body fat then hill running can be that missing link. What you will want to do is find a hill with a decent incline that will challenge you. There are several ways to tackle a hill. • Sprints of ten to forty yards with a thirty to sixty second rest in between each sprint. • Run for a dedicated time (like fifteen minutes), going up and down the hill to create a dynamic the body is not used to.

30 HEALTHY MAGAZINETM

•

For variety: run backwards up the hill and jog forward coming down the hill. This will create a different feel and challenge the body, therefore helping you break through or even avoid a plateau.

Remember the more variety you have in your workouts the better and more consistent your results and progress will be.

PLYOMETRIC POWER The next technique you can use while working out outdoors is plyometric exercise. These exercises are designed to target different muscle fibers which can help in building more muscle and burning more fat.

as thirty to sixty second rounds. The goal is to do the jumps as quickly as possible, while staying safe, to boost your heart rate up and challenge new muscle fibers. Truly fit people utilize both the gym and the outdoors for maximum muscle gain and fat loss. The key to success in outdoor workouts is to allow creativity while simultaneously still pushing yourself. Take techniques that you use in the gym and utilize those same fundamentals outdoors and add on to them. Most importantly have fun and remember this is a lifestyle.

The first exercise you can use is what we call a jump squat. With a jump squat you want to get yourself in a squatting position and then jump as high as you can. Once you land on the ground, jump right back up and repeat this movement for repetitions or a set time such as thirty to sixty second rounds.

ABOUT THE AUTHOR

Greg Marshall

Greg Marshall is the sales and personal training manager at The Gym at City Creek, Salt Lake City, and The Gym at Station Park, Farmington, UT. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

The next exercise you can use is a bench jump or curb jump. You will want to find a stable bench or a curb where you jump on and off of for repetitions or a set time such

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April 2016

F Fitness

WANT TO GET INTO SHAPE? OF COURSE YOU DO.

HERE ARE 12 WAYS TO BECOME AN:

action fig Kick it into gear starting today and reap the benefits of a healthier, happier you.

32 HEALTHY MAGAZINETM

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1 Make exercise a part of daily life. Ever y little bit helps, including household chores, climbing stairs, and walking for transportation.

2 Get a medical check-up before beginning a formal exercise program, especially if you are older than 40, have medical problems, or have not exercised previously.

3 Take the time to exercise. Exercise is time-consuming, but it is important for health. Experiment with various schedules until you find a way to fit exercise into your life. Even people who have to sacrifice sleep or recreation generally find that exercise provides ample compensations in energy, efficiency, and enjoyment.

4 Make cardiovascular exercise a priority. Examples include walking, biking, jogging, aerobic dance, swimming, cross-country skiing, and singles racquet sports. Treadmills, stair climbers, exercise bikes, ski machines, and rowers provide similar exercise indoors. Choose the activity that is best for you. Consider your athletic experience, body build, time, finances, and personal preference. A mix of activities will provide balance, flexibility, and variety.

5 Warm up before each aerobic exercise session and cool down afterward. Ten minutes of stretching and light calisthenics are ideal and will also provide flexibility training. Consider additional stretching exercises for flexibility; they will help prevent injur y by correcting the stiffness that results from sedentar y living and the muscle tightness that can develop from a steady diet of aerobic and resistance exercise.

6 Build in two or three sessions of strength training using low-resistance, high-repetition exercises to keep your muscles and bones strong as you age.

7 Exercise regularly. Unless you are ill or injured, tr y to exercise nearly ever y day. Start with two or three sessions a week, but build up steadily, aiming for 30 minutes of moderate to intense exercise or 45-60 minutes of mild to moderate exercise on most days. Alternate harder workouts with easier ones.

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from a trainer, or by joining a health club.

11 Exercise safely. Walk or jog facing the traffic. Bike with the traffic, always wearing a helmet. Avoid heavy traffic and be cautious about remote areas, especially if you are alone. Wear bright clothing and reflecting gear after dark. Adjust your routine in weather that is hot, cold, or wet.

12 Listen to your body. Learn about the warning signals of heart disease, including chest pain or pressure, disproportionate shortness of breath, fatigue, or sweating, erratic pulse, lightheadedness, or even indigestion. Don’t ignore aches and pains that may signify injur y; early treatment can often prevent more serious problems. Don’t exercise if you are feverish or ill. Work yourself back into shape gradually after a layoff, particularly after illness or injur y.

8 Eat and drink appropriately. Don’t eat during the 2 hours before you exercise, but drink plenty of water before, during, and after exercise, particularly in warmer weather.

9 Dress appropriately, aiming for comfort, convenience, and safety rather than style. Use good equipment, especially good shoes and socks.

gure WRITTEN BY HEALTHY MAGAZINE

10 Consider getting instruction

aking exercise a part of your life can pay off in many ways. It can make you look and feel better. Take time for yourself to exercise every day. Motivate yourself by celebrating your successes and by getting positive feedback from supportive family and friends. A good approach is to evaluate yourself every week or two weeks. However, don’t over-monitor yourself by doing a self-assessment every day. That’s just likely to end in frustration. Don’t compare yourself to others. Accomplish your goal in a way that’s best suited to you. Remember, physical activity does not have to be part of a formal program. Become more active throughout the day. April 2016

SPRING!

[ GARDENING ]

celebrate

spring Spring is in the air 34

HEALTHY MAGAZINE APRIL 2010

34 HEALTHY MAGAZINETM

ÂŠEdward Bock | Dreamstime.com

As the trees start to bloom and the pollen gets airborne, allergy sufferers begin their annual ritual of sniffling and sneezing. Read on for tips to combat allergies.

UTHealth.com

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--------------------------------

HEALTHY MAGAZINE

-------------------------------ADVISOR CLIENT CONTENT

Spring is Here Spring is here and so is the sneezing and runny nose! Have a Happy Spring! It’s early in the season, but spring allergies are already on the rise… and are real! Here in our office at The Allergy Group, I am already seeing an increase in the phone calls of people complaining of allergies. Symptoms of runny nose, itchy eyes, watery eyes and intense sneezing… and so on. Do you wonder if the mild winter is the cause of early sneezing and runny nose… Well, you may be right! Mild winters have given way to early blooming of trees, the pollen of which is the usual culprit at this time of the year. Seasonal allergies are the result of the body’s immune system overreacting to something your body considers as “foreign” in the environment during a particular time of year. With modern medicine, there’s no need to suffer through allergy season. If you know you have bad seasonal allergies, start your usual medications even before you have symptoms. Watch the pollen counts on our website to know when to start them. Severe symptoms can make you pretty miserable. I have patients who can’t fall asleep because their allergies are so severe. Don’t sit around waiting for symptoms to pass, because there are lots of effective treatment options.

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What can be done?

Here’s what we advise for seasonal allergies: If you’re feeling the onset of allergy-like symptoms, or you know you will start soon, start the medications prescribed by your allergist proactively to have effective results. Some medications do take time to build up. Confirm your seasonal allergies. Make an appointment with a board certified allergist to help you understand the cause of your symptoms. You might be a candidate for allergy shots which can be a safe “natural” and “long term” cure. Moreover, it would help you attain a medication free lifestyle for allergies. Follow your local pollen count. We post it everyday on our website and facebook page to help patients take more care of themselves during high pollen season. There are many general protective measures you can take, like exercising indoors on high pollen days, wearing a long hat and big sun glasses, not line drying your clothes outside, showering everyday before getting in bed, washing hair to get rid of the pollen sticking to your hair products, wearing a mask while doing yardwork, etc.

DID YOU KNOW: • Dust mites need a relative humidity of 55% to grow, so drier Western states don’t have as big a problem as they would be in Florida.

ABOUT THE AUTHOR

• Doctors hate to recommend decongestants becuase they have a possible side effect of causing high blood pressure.

Brianne ‘Brie’ Ayers is a Physician’s Assistant with The Allergy Group, which has locations in Boise, Nampa and Meridian.

• Animal dander is one thing but people are truly allergic to the saliva and urine of animals. There is nothing like a hypoallergenic pet.

Brianne Ayers PA-C

www.theallergygroup.com (305) 209-4633

April 2016

Spring Cleaning How homemade cleaning products are greener for the environment and your wallet

Glass Cleaner

• 2 cups water • 1/2 cup white or cider vinegar • 1/4 cup rubbing alcohol (70 percent concentration) • 1 to 2 drops of orange essential oil, which gives the solution a lovely smell (optional)

W R I T T E N B Y A NGEL A S I LVA

Great for: Windows and mirrors How to use: Combine ingredients

rom carpet and upholstery to dishes and laundry, nearly every surface of your home can be cleaned safely, effectively and inexpensively with homemade cleaning products. Many people have turned to making their own cleaners to avoid the toxins and harsh chemicals found in commercial cleaning products. Asthma, allergies, chemical burns, and poisonings are among some of the concerns associated with the chemicals in cleaning products as evaluated by a group of researchers known as the Environmental Working Group. Making your own cleaning products is not only safer for your health and the environment, but will save you money. Some initial concerns many people have when presented with the idea of making their own cleaning products are the availability of the ingredients and the difficulty of making the cleaners. As it turns out, you probably already have a lot of the ingredients needed to make these homemade cleaning concoctions in your home. Simple, inexpensive household items such as vinegar, baking soda, and hydrogen peroxide can be used for a variety of cleaning tasks. Vinegar can be used either in solution or undiluted to tackle dirt, soap scum, hard water deposits, and even as a general disinfectant. The natural deodorizing properties of baking soda along with its slight abrasiveness make it useful as a scrub for grime or water deposits. Hydrogen peroxide can be used for window cleaning and even removing stains from clothing or upholstery. One of the most regularly purchased but most expensive cleaning products is laundry detergent, but you can even make that yourself, too. Here is a simple recipe for powdered laundry detergent that costs about $0.05 per load. All of the required ingredients are available at local merchandise or hardware stores.

36 HEALTHY MAGAZINETM

and store in a spray bottle. Spray some solution on a paper towel or soft cloth first, then on the glass. To get smudge-free glass, rub vertically on one side and horizontally on the other. Hint: Don’t clean windows on a hot, sunny day, because the solution will dry too quickly and leave lots of streaks.

Homemade Powdered Laundry Detergent Ingredients

›› 1 bar of Fels-Naptha soap (under $2 per bar) ›› 2 cups of Arm & Hammer Super Washing Soda (under $3.50 for 55 ounces) ›› 2 cups of Borax (under $4 for 76 ounces)

Scrub

• Half a lemon • 1/2 cup borax (a laundry booster; find it in the detergent aisle)

Blender or food processor

Great for: Rust stains on porcelain or enamel sinks and tubs

Instructions

How to use: Dip lemon into borax

Cut the bar of soap into the smallest pieces possible so they are manageable to the blender or food processor. Add the washing soda and borax to the cut-up soap pieces, and blend thoroughly. Transfer the soap into a large jar or storage container of your choice. Use 1/8 of a cup for normal loads of laundry and ¼ of a cup for heavily soiled loads of laundry. This recipe makes enough soap for 48 loads of laundry.

and scrub surface; rinse. (Not safe for marble or granite.)

Grease Cleaner

• 1/2 cup sudsy ammonia mixed with enough water to fill a one-gallon container. (Sudsy ammonia, which has detergent in it, helps remove tough grime.)

Great for: Oven hoods, grills How to use: Dip sponge or mop in solution and wipe over surface, then rinse area with clear water.

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Grow Green

Healthy

Green Sheet VERY FENG SHUI:

According to the Canadian Horticultural Therapy Association, “people working at computers in an office with plants were 12% more productive and less stressed than people doing the same job in an office without plants.” In 2012, nearly half of Americans had gardened in the past year. -Scarborough research group

$70 worth of planting yields $530 worth of produce. -National Gardening Association, 2009

80 percent of gardeners are satisfied with their lives, versus 67 percent of nongardeners. -Gardener’s World Regular gardening can prolong life by as much as 30 percent among 60+ year olds.

A PERSON’S GARDEN IS A SANCTUARY FOR THE SOUL:

Numerous studies have shown that regular physical activity reduces your risk of premature death, heart disease, obesity, high blood pressure, adult-onset diabetes, osteoporosis, stroke, depression and colon cancer. Gardening and yard work contributes to healthy active living, and are part of all three types of physical activity—endurance, flexibility and strength. Heavy yard work like raking and carrying leaves contributes to both endurance and strengthening activities, while all those stretches and contortions in the garden can help increase and maintain your flexibility.

What can be done to protect against frost? Strawberries and

raspberries can be protected by covering the planting with a tarp at sundown and then removing it in the morning after the air temperatures are above freezing. Rocks or pipe can be used to hold the tarp in place on breezy nights. The tarp will retain sufficient heat radiating from the soil to protect the flowers from injury.

Apply water in the cool of the morning or evening when the

wind is calm, the sun is less hot, and water loss through evaporation is minimal. Balancing plants’ water needs is like having a healthful diet. Think moderation. Provide your plants with enough water for good health, but don’t flood them with it.

Grow Green: the healthy benefits of gardening.

Active living fosters outdoor physical activity and solutions to growing environmental issues. We only have one life to live and we only get one chance with our planet, so why not do all we can to protect our land, enhance and restore Mother Earth? When you Go Green, you’re not only improving your own health you’re preserving the health of your environment. Gardening is not only considered an alfresco hobby, it promotes active living and allows us the chance to be a positive contributor to the natural environment. In addition to your fitness resolutions, make “going green” a habitual decision, and take an active role with the environment. If not for yourself, for the sake of exercise and fresh air.

Share the Green

Make plans to plant a community tree. It may boost the well-being of the whole neighborhood. Communal gardening and planting may help improve the quality of life for all parties involved, according to a study. Researchers discovered that community gardening activities imparted feelings of achievement, satisfaction, and aesthetic pleasure upon participants. Social Science & Medicine 2012

organic thoughts

Going organic may boost your intake of cancerfighting antioxidants. Experts tested antioxidant content of corn that had been grown with and without use of pesticides and found corn grown without the chemicals had almost 60% more flavonoids compared to the corn grown with pesticides. Flavonoids are a type of antioxidant nutrient associated with reduced cancer risk. Journal of Agriculture and Food Chemistry 2010

-British Journal of Sports Medicine, 2013

Main Squeeze Field of Dreams:

Gardeners consume some veggies more frequently than nongardeners.

Watch how shadows and sunlight hit the ground to determine how much shade exists during the growing season under deciduous trees (which drop their leaves in fall). This test will determine which shade-loving plants will thrive there.

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Going organic with your condiments could be a wise nutrition choice. Compared to non-organic ketchup, organic ketchup appeared to contain 3 times as much lycopene in a lab analysis. Lycopene is an antioxidant that may help reduce the risk of prostate cancer and heart disease. Other sources of lycopene include watermelon, and pink grapefruit. Journal of Agricultural and Food Chemistry 2009

April 2016

* * * * * * * * * * * * ] *SPRING! * * * * [ GARDENING * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

HOW

DOES YO 5. TREAT YOUR SOIL. Add compost to your garden soil two to four weeks before you plant. This way, the compost will be integrated within your garden soil. 6. BE MINDFUL OF PLACEMENT. Do not place houseplants in direct sunlight. Even though houseplants need some light, their leaves will wilt if directly exposed to the sun. 7. ENHANCE THE SENSES. Make your garden more fragrant by planting more lightly colored or white flowers. You can also give your garden a rich fragrant smell by adding thick-textured flowers such as gardenia, citrus and magnolia, which have very distinctive and intense scents.

GARDENING HAS BECOME ONE OF THE MOST WIDELY ENJOYED HOBBIES. HERE ARE 17 TIME-TESTED TIPS THAT WILL HELP YOU DEVELOP A THRIVING GARDEN. 1. FOR THE TIME-STRAPPED GARDENER. If you do not have much time for gardening, stick to plants in containers, such as tubs, boxes and baskets. They are easier to feed and tend if you have a busy lifestyle. 2. FOR THE INDECISIVE GARDENER. If you are not sure what you want the layout of your garden to be, plant in pots so you can move plants around until you are happy.

8. MAINTAIN FRESH WATER. Water features in the garden should be kept fresh. Install plants like water violet to keep the water oxygenated.

3.FOR THE NOVICE GARDENER. If you are buying ready-potted plants of flowers, make sure they have already begun to flower; otherwise there is a risk they may never flower at all.

38 HEALTHY MAGAZINETM

ÂŠMarekp | Dreamstime.com

4. FOR THE WARM CLIMATE GARDENER. These flowering plants are known to survive and thrive in most cities with extremely hot temperatures and high pollution: Madagascar periwinkle, lantana, impatiens, cosmos, cleome (spider flower) and canna (Indian flag).

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WELLNESS

UR GARDEN GROW? 17 PROVEN GARDENING TIPS

9. THREE’S A CROWD. Avoid over-crowding your garden. Do not place too many plants in one area. Competition for resources will cause growth of poor-quality plants. 10. AVOID PLANTING UNDER CONIFERS. Never plant anything under conifers because those particular trees cause the soil to become acidic. Plants around conifers would not grow. 11. BE MINDFUL OF REFLECTIONS. Glossy leaves reflect light so it is better to place plants with glossy leaves in shadowy corners to make your garden look bigger. They will thrive there too. 12. MAKE YOUR OWN FERTILIZER. Soak eggshells in water overnight and then use the solution as a fertilizer. The solution will be full of nutrients from the eggshells. 13. PROVIDE BREATHING ROOM. Use a pitchfork to aerate the lawn regularly. This helps natural drainage and also encourages movement of insects beneath the ground.

Three tips to save your back while you grow your garden this spring: It’s springtime and millions of gardeners will return to their yard to tend their lawn, grow flowers, fruits and vegetables. Unfortunately, for most gardeners, their reward for their effort will be a strained back and sore muscles. Jeffrey Restuccio, author of Get Fit Through Gardening, offers tips to prevent back strain and muscle soreness while gardening. 15. ALWAYS STRETCH BOTH BEFORE AND AFTER GARDENING. Even if you’re only going to mow the lawn, get in a habit of stretching every time. It will prevent injury, reduce soreness and increase flexibility. In particular stretch your legs, groin and shoulders. 16. CHANGE YOUR RAKING AND DIGGING STANCE. This is the most difficult habit to change for lifelong gardeners. Rake and dig using your legs and not your back. Your back should always be straight. The bend is in your knees, in a slight crouching stance and always keep your knee over your foot. Rake using a rocking and scooting motion, not a stationary, straight-legged stance. 17. CHANGE YOUR STANCE & POSITION EVERY THREE TO FIVE MINUTES. If you’re kneeling, change to standing. If you’re sitting, change to standing. Also when raking alternate between raking right-handed and left-handed. While this may be awkward at first, with time it will be perfectly automatic and natural.

©Volodymyr Khomiakov | Dreamstime.com

14. AIR OUT THE GREENHOUSE. Open the greenhouse via the door or windows for at least two hours a day. It recycles the air and gets rid of any excess heat.

Gardening can be good for you. However, most gardeners are too focused on the plants to notice that they’re straining their bodies, using repetitive motions or bending over from their back. Paying careful attention to your body’s needs will enhance your enjoyment of gardening and prevent back strain and muscle soreness. Facebook.com/HealthyMag

HEALTHY MAGAZINE APRIL 2010

April 2016

Green

Smoothies

40 HEALTHY MAGAZINETM ZINE.com

An Expert’s Guide

Healthy-Magazines.com Healthy-MAGA-

10 Minutes a Day to Change Your Nutrition Forever

WRITTEN BY ROBYN OPENSHAW GreenSmoothieGirl.com founder and nationwide lecturer

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The green smoothie craze is sweeping the nation! Everyone wants to be healthier, and no one wants to slave away in the kitchen for hours. But I’ve already been a believer for 20 years. I used to weigh over 200 pounds, and had 21 diagnosed diseases. I was depressed, low-energy, and an unhappy young mom whose main goal in life was to survive until I could climb in my bed at night again. I also had a very sick baby, who had life-threatening asthma and was below the 5th percentile for weight at 15 months old. He was on lots of drugs, including steroids, antibiotics, and bronchodilators. As “standard of care” medicine failed me, I began to look for other solutions, besides the many drugs we were prescribed for our many problems. I discovered the possibility that the Standard American Diet could be at the root of our troubles. A holistic practitioner told me to eliminate processed meat, dairy, and white flour and sugar. I made a goal to eat a 60 to 80 percent raw, 95 percent plant based diet. That has now been my diet for 20 years. At 135 pounds, I eat more food than I did when I weighed 206—and I actually enjoy it more! Within a year of making that game-changing shift to whole foods, my baby returned to full health, and a normal weight, and would never need medications again. In 2012, he led his team at Timpanogos High School to the MAGAZINE state 4A baseball playoffs and was named MVP for his clutch pitching, two grand slams, and grace under pressure. My baby boy is now 6’4” and got to live his destiny, instead of languish in hospitals as a Failure to Thrive baby. And I lost 70 pounds without counting calories, and without suffering. All we did is learn to eat whole, unprocessed foods. And we stopped consuming soda, hot dogs, nachos, ice cream, chips, popsicles, raisin bread, dairy milk, and all the other inappropriate food that had been our staples.

Continued on next page>>>

April 2016

---------- Smoothie Guide ----------Make sure your green smoothie isn’t really a high-sugars fruit smoothie, with a handful of greens added. Try to keep the greens content as high as possible. Most people do great with a 1:1:1 ratio of water, greens, and fruit. If you are used to your foods being very sweet, try to wean yourself off, but use stevia (an herbal sweetener) if this recipe isn’t sweet enough for you:

GreenSmoothieGirl’s

Fast Green Food

Green smoothies are the only “fast food” that, by drinking a quart (4 cups) a day, can give you 10 or more servings of raw, leafy greens and fruit, with minimal prep time in the kitchen. Kale, collards, chard, spinach, cabbage—all that good stuff that you mean to eat, but never makes it into your diet? Just throw it in the blender. Don’t cook it. Just blend it. At GreenSmoothieGirl.com, which I founded, we teach simple ways to eat whole foods to restore good health, with minimal effort. And we prove that eating right can be delicious, and even inexpensive. We find that green smoothies give people a jump start. All by itself, the green smoothie isn’t enough to supplant the toxic Standard American Diet. But my research shows that people begin to notice very significant health gains by implementing this one great habit. Many wonder, “If I feel this good adding raw plant foods my diet, how much better will I feel if I learn and do more?” Then our hope is that people will tackle more of the habits we teach that have served human beings well for thousands of years, before, as a culture, we adopted the S.A.D. (Standard American Diet) and the drug approach to health. We teach many nutrition habits that are game-changers. But we start with green smoothies, since just about anyone will implement them, and the only equipment you need is a blender. In my nationwide speaking tour, I lecture about how good nutrition affects every aspect of life. From regaining your energy and finding your weight, to finding your ability to advance your career, to your ability to love others better, and even to finding your life’s highest purposes, choosing good fuel is foundational! Eating lots of plants in their natural state is the #1 key to that.

ROBYN OPENSHAW has degrees from BYU and the University of MAGAZINE and is the author of 14 books, including the bestselling The Green Smoothies Diet and the course 12 Steps to Whole Foods. She is the founder of GreenSmoothieGirl.com, a top-rated wellness site teaching people to eat whole foods. She lectures in an 86-city tour in 2014 promoting her two new books, How to Eat Right In the Real World, and How to Raise Healthy Eaters. She is a competitive athlete and single mom of 4 teenage and young adult children.

42 HEALTHY MAGAZINETM

Ultimate Green Smoothie

• 2 3/4 cups water • Spinach, kale, collards, chard, etc., added to the water until, blended, it reaches the 5 1/2-cup mark • Banana, apple, mixed berries, etc., added to the mixture until, blended, it reaches about 7 ¾ cup mark • 1 scoop GreenSmoothieGirl TriOmega (sprouted broccoli, chia, flax seed for essential fatty acids) • 1 scoop GreenSmoothieGirl Vanilla or Chocolate Organic Vegan protein powder (for slowing impact on blood sugar, building muscle mass)

Blend all for 90 seconds on high speed, or until smooth! What types of greens should you use? What matters more is, use a wide variety, and choose organic options! Remember, primates, with whom we share 98% of our DNA, graze in the forest. They have no degenerative disease while living in the wild. They don’t eat exclusively giant tubs of spinach! Nor do they eat one tree down to a nub. They graze on a variety of greens, because each has a different nutritional profile.

Blender Choices A high-powered blender like a Blendtec, is a great investment to improve your health. Blendtec is a local MAGAZINE company and makes the best blender in the world. I use mine for not just super-smooth green smoothies, but also salad dressings, soups, desserts, and more. The possibilities to make whole foods that taste great are endless! Costco has a great deal on Blendtecs, and a great warranty.

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April 2016

44 HEALTHY MAGAZINETM

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April 2016

Go Gre 18 Ways

TO SAVE THE PLANET Follow the easiest guide ever to help make your life more earthfriendly!

W R I T T E N B Y TAY L O R G R A N T P H O T O G R A P H Y B Y T I F F I N E E D AW N . C O M

46 HEALTHY MAGAZINETM

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een!

“

I believe a leaf of grass is no less

than the journey-work of the stars.

Walt Whitman

Think you could lead a more eco-friendly life? Here are the best, most effective steps you can take, from the EMA (Environmental Media Association).

”

USE A SMARTER PAINT. According to the EPA, the air inside your home is up to three times more polluted than the air outdoors. Much of this pollution comes from paints and finishes. If you are going to repaint any rooms

Reduce the water temperature at home

Repair those leaks

in your house, look for low or no-VOC (volatile

Is the temperature of your shower scalding hot? If you

When cleaning your house or making repairs, be sure

organic compounds) paint for the project.

cool your water heater from 140°F to 120°F, you'll prevent

to check your house for leaky faucets or running toilets.

burns and save up to 10% of your home's energy use.

Fixing can save you up to 2,700 gallons of water per year.

Cut down on your food miles

Recycle rather than trash

produce the equivalent amount

Food typically travels 1,000 miles before it gets to you,

Sort and recycle your waste. If we could convince every

of light as the standard incan-

and each of those miles involves the emission of CO2. Cut

American to recycle even just the Sunday paper each

descent bulbs but consume 1/3

back by supporting your area's agriculture: visit a farmer's

week, we could save over 500,000 trees, every week.

of the energy required. They

BUY AND USE BETTER BULBS. Compact fluorescent light bulbs

also have a lifespan 10 times

market, look for regional produce at the grocery store or

Don't speed

longer than standard bulbs. So

Speeding on the road will decrease a car's fuel

when your bulbs burn out, re-

economy by as much as 7 percent. If only 1/3 of all drivers

place them with CFL's. Changing

Did you know that each week the average American

decreased their speed by 5 miles per hour it would save

out just 5 bulbs can save almost

household makes 19 different car trips of 7 miles or less?

about 2.5 billion gallons of gas. Take your foot off the

500 pounds of CO2 and $40 in

If we combined or skipped two of those trips we could

pedal!

energy costs per year.

Pump them up

USE BETTER ENERGY.

create a garden of your own

Combine your trips

save 3.6 billion gallons of gasoline.

Reuse your towels

Riding on under-inflated tires can decrease your car's

Electricity consumption accounts for 40% of

When staying in hotels, use your sheets and towels more

mileage. Surprisingly, about 25% of all cars on the road

the CO2 emissions in the United States. Switch

than once. Doing so will save the hotel an estimated 72,000

have under-inflated tires. If all drivers checked their air

to a supplier that generates electricity through

gallons of water and 480 gallons of detergent per year.

pressure it could save over 800 million gallons of gasoline.

renewable sources such as wind, water and or

Do the drive-through

Take efficient showers

electricity is a simple process that only requires

If you must wash your car, take it to a car wash. Profes-

Did you know that showers account for 32 percent of a

a phone call and helps to cut down on emissions

sional car washes use an average of 32 gallons of water

home's water usage? By installing a low-flow showerhead

from coal generated power plants.

per vehicle, but cleaning your car in the driveway can use

a family of four can save up to 20,000 gallons of water

up to 10 times more water.

each year.

Stop your idling

Carry reusable bags

By turning your thermostat down two degrees

If your car is idling for more than 30 seconds and you're

In the United States we consume approximately 100

in the winter and up two degrees higher in the

not in traffic, turn it off. An idling car gets 0 miles to the

billion plastic bags each year. Try using and reusing a

summer you can save loads of energy. You will

gallon. If the average American can reduce their idling

canvas bag for your shopping and you will save almost

also save about 3% on your heating bill for every

by 2 minutes, our country can save 400 million gallons of

1000 bags per year.

24-hour period that you do so.

solar power. If available in your area, switching

ADJUST YOUR THERMOSTAT.

gasoline each year.

Let the dishwasher work

Set up a recycling program On average, up to 80% of a school's waste stream can be

Scrape your dishes off rather than pre-rinsing before load-

recycled, and about ½ of that waste is in paper form. Work

ing the dishwasher. You'll save as much as 20 gallons per

with your neighborhood or child's school and make sure

full load, and your dishes will be just as clean.

that recycling is taking place.

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April 2016

A recent report from the Associated Press found that trace amounts of pharmaceuticals, including antibiotics, anticonvulsants, mood stabilizers and sex hormones were found in the drinking water of more than 40 million Americans.

Tap Out

Is your tap water something to be feared? W R I T T E N B Y M I C H A E L R I C H AR D S O N

48 HEALTHY MAGAZINETM

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Those berated for flipping on the tap for a drink instead of using the filtered pitcher or refrigerator water probably don’t have a good defense for their action. And those berating probably don’t have a great reason for the reprimand other than “well it’s filtered.” The truth is there’s a lot of confusion about tap water and its safety. The confusion stems from the wide variety of problem-causing contaminants in water. Possibly the most dangerous are illness-causing microbes, which can find their way into drinking water in a number of ways. Researchers from the University of Arizona estimate that there are 19.5 million cases of waterborne illness each year in the United States, either from community groundwater systems, noncommunity systems, or municipal surface water systems. The United States has strict standards for water quality, and a central goal of community water systems is to remove dangerous microbes. But there is always some risk of getting sick from the water coming out of your faucet, according to the University of Arizona’s Kelly Reynolds, MSPH, PhD. “All water systems fail at one point or another,” says Reynolds, who serves as the Director of the Environment, Exposure Science and Risk Assessment Center (ESRAC). As the treated water finds its way to your house through the established pipes and waterways, there is always some chance of contamination. There is danger even when the water has reached your house, as water left stagnant in pipes, during vacation for example, can allow bacteria to grow. So go buy a filter, right? Well, filters you’ll find at the store generally aren’t built for bacteria, but affect the aesthetics of water, meaning the taste and smell, and remove nonliving contaminants. To purify water from microbes at your home, you’ll need a more complicated system, according to Reynolds. This will generally cost about $800-$1600 to install, and a couple hundred dollars a year to maintain, which will make financial sense to some, but not others. So why does anyone buy PUR, Brita and ZeroWater filtration systems? Because microbes are just part of the battle. Courtesy of mainstream media, we now know that pharmaceutical waste is finding its way into drinking supplies. A recent report from the Associated Press found that trace amounts of pharmaceuticals, including antibiotics, anti-convulsants, mood stabilizers and sex hormones were found in the drinking water of more than 40 million Americans.

And it doesn’t stop there. Inorganic, organic and radiological substances called “total dissolved solids” (TDS), which includes arsenic, chromium-6, benzene, lead, aluminum, chlorine, chromine, copper, perchlorate, mercury and other metals can be found dissolved into your drinking water, according to Matthew Chilton of ZeroWater, a water-filter company that uses ion filtration to remove TDS. While they don’t fight microbes, sink attachments and pitcher filters can serve to remove most pharmaceuticals and dissolved solids, and things like pesticides and personal care product waste that have seeped into our water. Most use a carbon system, pushing water through a carbon filter, which removes much of the undesirable taste and odor, along with most of the dissolved solids and contaminants like road salts, lead and other minerals that can creep into the water as it travels from the source to your house. “It’s a matter of knowing what you’re drinking,” says Chilton. The first step in protecting your family is to understand the water challenges specific to your area. One area may be at high risk for arsenic, another for lead, and so on. The filter you decide on for your home should be based on local dangers, which information the EPA provides. Reynolds says that some people need to be especially careful, like the very young, the elderly and those who are immunocompromised. Sometimes specific illnesses make a person more susceptible to illness from water.

IS BOTTLED WATER A SAFE ALTERNATIVE? Bottled water is generally safer than tap water, Reynolds says. If water is cleaned, put into bottles, and shipped, it is less likely to have contaminants than water that is piped underground for miles to your home, as these miles put the water at risk for contamination from outside sources. Not all bottled water is created equally, however.

THE WORST TAP WATER The tap water in all of these cities contains numerous toxic chemicals exceeding health guidelines set up by government agencies.

• • • • • • • •

Jacksonville, FL San Diego, CA Riverside, CA Las Vegas, NV Omaha, NE Houston, TX Reno, NV Pensacola, FL

THE BEST • • • •

Des Moines, IA Austin, TX MAGAZINE, FL Birmingham, AL

Source: Environmental Working Group (EWG)

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April 2016

WHEN BOTTLED WATER FIRST BECAME A THING, OUR IMMEDIATE REACTION WAS EITHER “WHY” OR “THAT’S STUPID.” NOW MANY OF THE FORMER NAYSAYERS PICK UP BOTTLED WATER WITHOUT A SECOND THOUGHT, LEAVING REUSABLE WATER BOTTLES OF YESTERYEAR DRY AND BURIED IN SOME CUPBOARD OR DUMP.

g n i tt u P n o p a aC Bottled r e t a W

Many see this as more of a tragedy than a simple hydration transition, because of the waste bottled water creates, waste that reaches into our wallets and infiltrates our environment. But there is something convenient about disposable water containers, helping us forget the waste. For example, what am I going to do with a water bottle all day when I’m in a place that doesn’t have easy water access? Unfortunately (fortunately?) fanny pack prejudice still looms over our country. It’s much easier to grab a bottle, chug, dispose, and go hands free the rest of the day. Others say they prefer bottled water because it is cleaner, free from the contaminants in tap water of the area, which does in fact have merit. Bottled water haters aren’t having any of these excuses. They use the following stats as ammunition.

Plastic Ocean: Bottled water by the numbers More than

4/5

About of these bottles end up in a landfill and aren’t recycled.

50 billion

bottles of water are bought each year. 50 HEALTHY MAGAZINE

Each second,

1,500

plastic water bottles are consumed in the United States.

17barrels million of oil are used in the production of bottled water each year.

Gallons of bottled water consumed, per person: 1980: 2.7 1990: 8.8 2000: 16.7

2011: 29.2

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Who Cares…

Numbers, numbers, numbers. So many numbers. Some don’t care, while others are taking action. More than a dozen universities have banned bottled water sales, including Washington University and Harvard’s School of Public Health. Some cities have stepped it up as well. New York, Seattle, San Francisco and Chicago’s Cook County have all banned the use of government funds to purchase bottled water. At smaller levels, bloggers, artists and activists are busy using those numbers. One person set up a stand and sold bottled air. When people laughed and wouldn’t pay, he’d ask them about their bottled water habits. But all these people have a balancing act to master, since we can’t forget what bottled water is replacing, namely soda and sugary drinks. For about two decades, soda was the number one drink in the US. Now, water is king. The average American drinks 17 percent less soda now than in 1998. That cuts more than 11,000 calories per person per year, according to Health magazine. See the glass half full, say obesity experts, and don’t push people away from water, whatever form it comes in. But the logic is still lacking, according to Author Peter H. Gleick, who writes in his book, Bottled and Sold: The Story Behind Our Obsession With Bottled Water, that people usually say they buy bottled water for four reasons: fear of their tap water, convenience, taste and style. “So we’ve turned to the bottle, convinced that paying a thousand times more for individually packaged plastic throwaway containers of water than for readily available tap water is an act of rationality rather than economic, environmental and social blindness,” he writes.

Bottled Money Bottled water costs 1,000 times more than tap water. Two liters of tap water a day will cost the average person 50 cents a year.

PRODUCT REVIEW

Water Filter Pitchers

PUR 11 CUP PITCHER This PUR pitcher removes a wide variety of potential contaminants such as agricultural pesticides, industrial pollutants, pharmaceuticals and heavy metals. Lead is a common contaminant that this pitcher can handle. We like the thumb activated fill lid, and how this pitcher is neither too big or too small.

ZEROWATER 10 CUP PITCHER Using a combination of carbon filtration and an ion exchange array, the ZeroWater filter is the most complete potable water filter we found. The company name is based on the idea that their filter allows you to drink nothing but water; no dissolved solids, no contaminants, no anything else. The ion filtration involves positively and negatively charged beads that serve to remove inorganic material. We really like the spigot in the back of the pitcher which allows it to stay in the refrigerator.

Americans spent $21.7 billion on bottled water in 2011. Facebook.com/HealthyMag

April 2016

SPRING!

[ OUTDOORS ]

rest relaxation

Did you know pessimism has been linked to a higher risk of dying before age 65? On the other hand, expressing positive emotions, such as optimism and low stress, is associated with a variety of health benefits: lowered production of the stress hormone cortisol, better immune function, and reduced risk of chronic diseases. A certain amount of stress is natural and unavoidable, but too much can be debilitating. While stress is an unavoidable part of life, learn-

52 HEALTHY MAGAZINETM

ing how to manage the tension can help ward off stress-related health problems. In simpler terms, live completely in the now. Be aware of your surroundings, but practice clearing your mind of the self-talk that clutters your thoughts. Relax and find delight in each and every thing around you, from the tiniest insect, to the song on your car radio, to a colorful painting in your doctorâ&#x20AC;&#x2122;s office. Simply surround yourself in

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ÂŠMonkey Business Images | Dreamstime.com

Living a peaceful life. How do you do it? Change your outlook on life for the better with these 4 steps to relieve stress.

LEARNING TO GO WITH THE FLOW Like you, unexpected things happen to me that require letting go of desires or changing plans. Accepting a situation at face value is a constant struggle for all of us. We all need to remind ourselves to redirect our thoughts, to “what is” and go with the flow.

Take time for yourself. Visit UTHealth.com for more ways to reduce stress.

GOAL SETTING

4 ways to reduce stress:

Take care of yourself by eating a healthy diet. Exercise regularly and get adequate sleep. Express your emotional reactions honestly so you can effectively deal with what’s bothering you. Confide in someone — your mate, a friend or a trusted relative. View the cup as half full instead of half empty.

the wonders of “what is,” and let go of every other thought. As you learn to just be in the now, the eventual change in you will not only be an acceptance of “what is,” but a loving of “what is.” If you are stressed-out or anxious, which can be either a cause or effect of a pessimistic outlook, try the following to relax and calm those nerves.

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Volumes have been written about the importance of setting goals. Goal setting is fine. The problem is that too many people dwell on their goals. Instead of experiencing the delight of living in the moment, they live focused on trying to make their goals happen and become upset and stressed if they don’t achieve them.

FOCUS ON THE GOOD There is always something good going on, even in the midst of a natural catastrophe or a war. Choose to focus on something good that’s going on around you, and don’t let your mind constantly focus on suffering.

April 2016

Nutrition

IN THE LOOP

GET A HEALTHY TAN

Want a sun-kissed look that’s all natural? Just eat your fruits and veggies. Recent research from the UK suggests eating foods containing carotenoids, such as carrots and cantaloupe, can actually give the skin a desirable healthy glow. Carotenoids (more commonly referred to as carotene) are the source of red, orange and yellow colors in produce. The study was completed with Caucasian subjects only, but researchers believe the results will work with various ethnicities. “Most people think the best way to improve skin colour is to get a suntan,” lead researcher Dr. Ian Stephen said, “but our research shows that eating lots of fruit and vegetables is actually more effective.” Plus, carotenoids can help maintain healthy teeth and bone tissues.

eight

Source: The Evolution and Human Behavior Journal

TAKE NOTE OF

Educated Eating

Do you know what the Nutrition Key is, and do you use it? The Nutrition Key is placed on the front of packaged foods and beverages, and is meant to help consumers make more educated nutritional choices. It doesn’t replace the Nutrition Facts on the back, but it can help you make better decisions on the go!

ONE WORD SOLUTION

Fish

If you need a boost of omega-3s, go fishing. Fattier fish, such as tuna, salmon and herring, are a great source of the healthy fatty acids. Experts recommend two servings a week to help lower blood triglycerides and to thin blood.

OUNCES PER WEEK OF SEAFOOD CONSUMPTION TO REDUCE CARDIAC RISKS AND HEART DISEASE. PREGNANT WOMEN SHOULD CONSUME AT LEAST 8 OUNCES TO IMPROVE INFANT HEALTH. Source: cnpp.usda.gov

Well Oiled

Don’t use corn oil, use sunflower. Scratch that — use olive. And use peanut for frying and sesame for stirfry. Confused? So are we. There are several good and bad cooking oils out there and conflicting messages about each. The main ingredients to look for are the mono- and poly-unsaturated fats — they’re cholesterol friendly. Here are a few options to try out in the kitchen.

54 HEALTHY MAGAZINETM

SESAME OIL

OLIVE OIL

RICE BRAN OIL

AVOCADO OIL

This oil is packed with various nutrients from vitamin E, zinc, calcium and polyunsaturated fatty acids. It makes a great oil for stir-fry and light cooking.

Olive oil, perhaps the most commonly used healthy oil, may reduce the risk of coronary heart disease. It’s great for dressings, sautéing or dipping bread.

There is evidence that rice bran oil can effectively reduce high cholesterol. It may also be helpful in preventing kidney stones and stomach cancer.

High in monosaturated fat and vitamin E, this oil is a great choice for healthy hearts. It’s perfect for frying and comparable to olive oil.

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Old Dish Soap Bottles Make pancake batter, put it in a (very) wellcleaned dish soap bottle. Not only does it give you perfect-sized pancakes, but keep left-over batter in the fridge for and easy breakfast tomorrow.

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April 2016

56 HEALTHY MAGAZINETM

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HOOPES VISION

Blurry vision

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Colors seem dim or faded with a yellow or brown tint

Bright light sensitivity, halos when looking at light

Frequent need of new prescriptions

April 2016

58 HEALTHY MAGAZINETM

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April 2016

FOOD

[ RECIPES ]

jazz it

If you’re tired of the boring flavors that are sandwiched between two pieces of bread, try these delicious, filling — and not to mention, healthy recipes. Jazz up mealtime in minutes.

©Dingelstad | Dreamstime.com

healthy sandwich secrets

For a healthy sandwich, look for breads that have lots of fiber and are lower in calories.

60 HEALTHY MAGAZINETM Facebook.com/HealthyMAGAZINE

Healthy-Magazines.com April 2016 60

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April 2016

FOOD

chicken guiltless

Create a mouth-watering sandwich that’s light on the waist, made with whole grain bread and a freshly grilled chicken breast. Plus, it’s ready in just 15 minutes.

Guiltless Grilled Chicken Sandwich SERVES 1

Wholegrains have been linked with a decrease in risk factors for cardiovascular disease.

COOK 15 MIN

2 slices of whole grain bread

Carrots also offer an excellent source of fiber, vitamin K and biotin. Eating avocado “the king of fruits” is a good way to get more lutein in your diet.

2 tbs olive oil 1 chicken breast 3 slices of avacado 2 tbs of shredded carrots 2 slices of red onion 2 slices of tomato 1 bunch of spinach leaves

To reduce the amount of fat in your meals, try eating more chicken.

HEALTHY MAGAZINE APRIL 2010

62 HEALTHY MAGAZINETM

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©Robynmac | Dreamstime.com

1. In a medium skillet, heat 2 tablespoons of olive oil over medium heat. Add the chicken and cook until it is cooked through. Add salt and pepper to taste. Transfer to plate; let cool. 2. Place avacado, shredded carrots, slices of onion and tomato and spinach leaves on bread slice. 3. Place cooled chicken breast on veggies and top with other bread slice.

FOOD

bean burger

Burgers are a great source of protein, zinc and vitamin B12.

You will never want to eat frozen veggie burgers again. This intensely aromatic buger gives a light refined spin to the comfort food we all love. Black Bean Veggie Burger Grilling a burger can reduce the amount of fat on average by one-third.

SERVES 4

PREP 15 MIN

COOK 20 MIN

1 (16 oz. ) can black beans, drained, rinsed 1/2 green bell pepper, cut into 2 inch pieces 1/2 onion, cut into wedges 3 cloves garlic, peeled 1 egg 1 tbs. chili powder 1 tbs. cumin 1 tsp. Thai chili sauce or hot sauce 1/2 cup bread crumbs

1.If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet. 2. Rinse the black beans and dry them off. In a medium bowl, mash black beans with a fork until thick and pasty. 3. In a food processor, finely chop bell pepper, onion and garlic. Strain the onion, garlic and pepper mixture through a fine strainer to remove any excess water. Then, stir into mashed beans. 4. In a small bowl, stir together egg, chili powder, cumin and chili sauce. 5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Add more bread crumbs if patties are too loose. Divide mixture into four patties.

This pattyâ&#x20AC;&#x2122;s full of surprises â&#x20AC;&#x201D; one bite reveals a stash of flavor.

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6. If grilling, place patties on foil, and grill about eight minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Amount Per Serving: Calories: 19; Total Fat: 3g; Cholesterol: 53mg.

April 2016

GO GREEN recipes

Kale Waldorf Salad This version of the classic American salad replaces iceberg lettuce with heart-healthy kale and the mayonnaise with a delicious oil-free blended dressing. The key is to cut the kale very finely to allow it to soften properly. Makes 1 to 2 main-course or 3 side salads 1⁄4 cup raw cashews, soaked (see Tips) 2 cups thinly sliced trimmed kale (see Tips) 2 tbsp cold-pressed (extra virgin) olive oil 1⁄4 cup freshly squeezed lemon juice, divided 1 tbsp apple cider vinegar, divided 2 tsp fine sea salt, divided 1 cup thinly sliced tart apple, divided 1⁄2 cup thinly sliced celery, divided 1⁄2 cup filtered water 1⁄2 cup walnuts, halves or pieces 1⁄4 cup raisins

64 HEALTHY MAGAZINETM

1. 2.

In a bowl, toss together kale, olive oil, 2 tsp lemon juice, 1 tsp cider vinegar and 1 tsp salt. Set aside to soften for 10 minutes. Transfer to a serving dish. In a blender, combine 1⁄2 cup apple, 1⁄4 cup celery, water, soaked cashews and remaining lemon juice, vinegar and salt. Blend at high speed until smooth and creamy. Pour over softened kale. Add walnuts, raisins and remaining apple and celery and toss. Set aside to marinate for 5 minutes. Serve immediately.

Tips

To soak the cashews for this recipe, place in a bowl and add 1⁄2 cup water. Cover and set aside for 20 minutes. Drain, discarding soaking water, and rinse under cold running water until the water runs clear. Before chopping the kale, remove the long stem that runs up through the leaf almost to the top of the plant. Use only the leafy green parts.

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Moroccan Chickpea Stew This slightly sweet and savory dish is perfectly spiced, and I guarantee it will excite your palate. You will need to start this recipe well ahead of time in order to accommodate soaking the chickpeas. Makes 4 servings

• • 1⁄2 cup 1⁄2 cup 3 cups 2 tbsp 2 2 tbsp 1 tbsp 1 tbsp 1⁄2 tsp 1⁄4 tsp Pinch Pinch Pinch 1 cup 1 cup 1⁄2 cup 1⁄2 cup

Spiral vegetable slicer (optional) Electric food dehydrator dried chickpeas, soaked (see Tips) dry-packed sun-dried tomatoes, soaked (see Tips, left) chopped tomatoes chopped red onion cloves garlic raw agave nectar freshly squeezed lemon juice ground cumin ground cinnamon ground turmeric fine sea salt freshly ground black pepper cayenne pepper sweet potato strips (see Tips) roughly chopped cilantro leaves finely diced carrot finely diced red bell pepper

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1. 2. 3.

In a food processor, process chopped tomatoes, onion, garlic, soaked sun-dried tomatoes and 1⁄4 cup of their soaking liquid, until smooth. Add agave nectar, lemon juice, cumin, cinnamon, turmeric, salt, pepper and cayenne and process until incorporated, stopping the machine once to scrape down the sides with a rubber spatula. Transfer to a bowl. Add sweet potato, cilantro, carrot, bell pepper and soaked chickpeas and stir well. Transfer to a shallow casserole-type dish and dehydrate at 105°F for 30 minutes, until mixture is warmed through.

Tips

To soak the chickpeas for this recipe, combine in a bowl with 2 cups water. Cover and set aside in the refrigerator for at least 8 hours or overnight. Drain and rinse well under cold running water. To soak the sun-dried tomatoes for this recipe, place in a bowl and cover with 1 cup water. Set aside for 30 minutes. Drain, reserving liquid. If using a spiral vegetable slicer (often called a spiralizer) to make sweet potato strips, fit the machine with the smallest blade. Position the peeled sweet potato according to the manufacturer’s instructions and cut into thin strips. If you do not have a spiralizer, use a vegetable peeler, preferably Y-shaped, to make long, thin slices. If you are using a dehydrator with fixed depth between the racks, divide the mixture between 4 smaller dishes that fit on the racks and use multiple racks, as necessary.

April 2016

WELLNESS

1. Timing is everything. Start by choosing a time when you are most relaxed, such as a long weekend.

2. Take baby steps. Make a commitment to try three caffeine-free days, and see how you feel afterwards.

3. Be prepared for side-effects. Be prepared to experience tiredness, irritability and a very bad headache, especially after avoiding caffeine for 24 hours. Prepare for these side effects by keeping yourself busy: take walks, spend time in the garden, or do other light, soothing activities.

4. Be aware of your surroundings. Avoid anything that may aggravate a headache, such as prolonged TV watching or reading in low light. These side-effects will eventually diminish - and are worth it in the long run.

5 ways to

quit caffeine SOURCE: DRWEIL.COM

CAFFEINE IS AN ADDICTIVE DRUG THAT FOUR OUT OF FIVE AMERICAN ADULTS USE EVERY DAY. IF YOU FEEL YOU MAY BE ADDICTED TO CAFFEINE AND WISH TO GIVE IT UP, TRY THE FOLLOWING:

66 HEALTHY MAGAZINETM

5. Alternative ways to quit. Or, consider weaning yourself off caffeine by gradually reducing your intake. Substitute green tea or decaffeinated coffee for caffeinated coffee, and drink water or fruit juice mixed with sparkling water in lieu of cola. Breathing exercises, physical exercise and a diet rich in whole grains, fruits and vegetables may also help reduce the severity of side-effects.

1 2 3 4 5

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WELLNESS

brain boosters

How daydreaming and sports make you smarter. Forget scribbling on crossword puzzles all day — some passive mental activities can fire up your neurons, as well. BY HEALTHY MAGAZINE STAFF

A STUDY

published last month in the Journal Proceedings of the National Academy of Sciences shows that daydreaming can activate the problem-solving portion of your brain. The study monitored the brain activity of people performing a routine task on a computer. Researchers noted activity in the brain’s complex problem-solving network in addition to the portion dedicated to routine mental activity. Turns out the more the participants’ minds wandered, the more active both networks were.

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Daydreaming isn’t the only lazy man’s brain-booster. Watching sports can improve learning and comprehension, according to a 2008 University of Chicago study. Why? As you watch LeBron James hold court in the playoffs, your brain is trying to mimic his thought process, not just watching him idly. Working less can also improve your mental capacity. Another study shows that clocking 55 or more hours on the job correlated with lower scores on vocabulary and reasoning tests, compared with working a 35-to 40-hour week. So rather than working overtime, take some time off and exercise your mind with these simple tips.

April 2016

Nutrition

Things Parents Do Wrong with

ARE YOU FLYING BY THE SEAT OF YOUR PANTS WHEN IT COMES TO FEEDING YOUR KIDS? PLEADING WITH YOUR CHILD AT THE DINNER TABLE, LEAVING MEALS TO THE LAST MINUTE, AND LIVING WITH THAT UNSETTLED FEELING THAT THINGS AREN’T AS GOOD AS THEY COULD BE? FOR MANY OF US IN THE FEEDING TRENCHES, WE HAVE THE SAME QUESTION–WHY IS FEEDING MY FAMILY SO HARD? WELL, MAYBE YOU’RE DOING IT ALL WRONG. CHECK IN WITH YOURSELF AND SEE IF YOU’RE DOING ANY OF THESE THINGS, WHICH INEVITABLY MAKE FEEDING YOUR FAMILY HARDER.

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YOU ENCOURAGE YOUR CHILD TO EAT MORE

“Just take another bite, sweetie, then you can get down from the table.” With the best of intentions, parents try to get their kids to eat a little bit more. What they don’t realize is pushing more may lead to weight problems. According to a 2007 study in Appetite, 85 percent of parents tried to get their kindergarten children to eat more using words of praise, or pressure. Parents were successful with 83% of children eating more than they might otherwise have. Yes, you guessed it, kids were eating beyond their appetite. INSTEAD: Let your child stop eating when he’s full.

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YOU POLISH OFF THAT BABY BOTTLE OR BABY JAR

It’s hard to waste an ounce of formula or a spoonful of baby food. Some parents push those last swigs and spoons to mark a successful feeding. A 2009 article in Advances in Pediatrics noted that “emptying the bottle” and serving larger volumes of formula at feedings were associated with excess weight gain in the first six months of life. This is a vulnerable time, as growth is rapid and cells grow and change, possibly affecting the way energy is stored in the body and influencing obesity development. INSTEAD: Be careful to read baby’s feeding cues and respond appropriately.

YOU ENTICE WITH DESSERT FOR EATING WELL (OR TRYING)

Using food, particularly desserts to reward children for their eating performance may have a surprising effect. We like to think it helps children develop good eating habits, but research tells us rewarding with sweets in particular, shifts a child’s food value system to sweets. A 2007 review article on the influence of parents on eating behavior in children found that using food as reward increased preschool-age children’s preferences for those foods, having an unintended consequence of promoting food preferences for high calorie, unhealthy fare. INSTEAD: Don’t tie sweets and other tasty foods to what or how much your child eats. Balance sweets every day and make eating a non-condition for enjoying them.

Plating food seems like a good idea– you can control what goes on the plate, and how much is offered. But, when children receive a plated meal (to which they haven’t had input), it may open Pandora’s box. “I don’t like this!” “I didn’t want that.” “Ew, it’s touching—I’m not eating it.” Servings may be too much for the child, leaving a partially eaten plate. In the end, parent and child expectations aren’t met …and you know where that goes. INSTEAD: Let children serve themselves and have a say about what goes on their plate.

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YOU TALK TOO MUCH ABOUT NUTRITION

Some parents do the nutrition education thing too early and too much. Hands-on learning (cooking) is most effective with school-age kids, and answering their questions, as they come up, is appropriate— providing a nutrition lecture on heart disease is not. Save the deep, hardcore nutrition lessons for the older teen (again, when they ask is best), and remember many adults still find nutrition confusing. INSTEAD: Provide plenty of options for your child to be hands-on in the kitchen and your teen freedom to experiment with food. Answer nutrition questions when they come up.

YOU USE NON-HUMAN HELPERS

Parents are busier than ever and use feeding “helpers” like bottle holders, sippy cups, high chairs, pacifiers clipped to the shirt, and more. While these make life easier, they may take away from the opportunity to connect and attach with your child. Experts are clear on the developmental task of infancy: attachment. Researchers find that little ones with insecure attachment to their caregiver may have difficulty regulating their food intake. And some of these “harmless” helpers may not be a good idea. INSTEAD: Be the human influence you were meant to be and care for your child’s needs in a hands-on way.

YOU TRY TO CONTROL OFFSITE EATING

Recently, a mom asked me how to control what and how much her daughter ate at school. According to a 2011 study from Johns Hopkins University, parents have little influence over what their kids eat, especially as they get older. In fact, the outside environment (school, church, and peers) has more sway than parents! Kids tend to want what they cannot have, so tight control over food choice and quantity in or outside the home may have unwanted effects like out-of-control eating, and choosing unhealthy items. INSTEAD: Have a home environment that is balanced with mostly nutritious foods, a little bit of “Fun” food, and let your child be in charge of their eating.

YOU PLATE YOUR CHILD’S FOOD

YOU ARE TOO CLEAN

Today’s parents love clean kids, in clean clothes, playing in their clean house. But when it comes to food and learning to eat, little kids need the freedom to get down and dirty with food. Getting messy with food allows taste, texture, smell, and hand-tomouth manipulation—a great way for baby to learn about food and how to eat. INSTEAD: Let your baby and toddler learn about food with all his senses—even if it’s messy.

YOU MAKE AN ALTERNATE MEAL (OR SNACK)

Some parents make back-up meals for their family members. “Catering” to food requests (or demands) on a regular basis not only encourages picky eating, according to a 2009 study in the International Journal of Behavioral Nutrition and Physical Activity, kids miss out on nutritious foods like fruits, veggies, and dairy products. INSTEAD: Make one meal for the whole family.

YOU LET YOUR CHILD EAT 10 “WHATEVER” BECAUSE HE’S THIN/FIT/HEALTHY/ AN ATHLETE

“I’m not worried about what he eats because he’s on the skinny side,” or “She’s an athlete, so she can eat whatever she wants—she burns it all off!” While this is probably true for now, parents need to remember that children are developing flavor preferences and eating habits. Eating behaviors from childhood are hard to shake later on when the body has stopped growing and exercise isn’t as frequent or intense. INSTEAD: Teach your child to eat for a lifetime with nutritious foods and a healthy food balance.

ALLOW LITTLE 11 YOU TASTES A LITTLE TOO EARLY

A sip of momma’s latte, daddy’s soda or Grammy’s ice cream— what’s the harm in a little taste for baby and toddler? Infants are born pre-wired to prefer the flavor of sweet and fat. Salt preference comes around six months. For all three, the more exposure (read: tastes, sips, bites), the stronger the preference for these flavors. INSTEAD: Hold off on sweets, fried and salty foods until after age two and then offer them occasionally. ABOUT THE AUTHOR

Jill Castle, MS, RN, LDN Jill is a child nutrition expert with more than 20 years of experience in the field of pediatric nutrition. In addition, she is a mother of four and a business owner, making her advice both accurate and practical for parents all over the country. She is dedicated to helping parents be the best feeders and supporters they can be, and uses her blog justtherightbyte.com to share knowledge. Her blog is recognized as one of the best when it comes to child nutrition.

April 2016

BEAUTY In the eye of the beholder, or something innate? BY EMMA PENROD

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Historically, women wanted fair skin and ample curves — signs of wealth. Today, we diet and tan. No matter the current fashion, men and women all over the world strive to achieve the physical perfection we call beauty. It’s one of few universally desirable values.

stablishing a definition of beauty remains a divisive topic among today’s social scientists. While some argue in favor of a universal beauty — a subconscious desire based on mathematical aesthetics and evolution — others hold that concepts of beauty are largely based on cultural factors and media influence. One researcher, Yosh Jefferson, a dentist who specializes in dental and facial abnormalities, has returned to the argument that all beautiful objects, people and faces conform to the divine ratio — approximately 1 to 1.618, a number that stubbornly reappears in flowers, celestial bodies such as galaxies, anatomy and even the human heartbeat. This isn’t a new argument. The divine ratio, also called the golden mean, was well known to the Greeks and Romans, who frequently incorporated it into their art and architecture. This classical ideal is still alive and well in modern aesthetics, according to Brigham Young University art professor Robert Barret. “If you think about the Greeks, they were trying to visualize gods and goddesses,” Barret says. “Today there’s a multi-billion dollar industry based on antiquity in plastic surgery.” Barret continues to explain that his art students are expected to copy several master artists’ work each semester, because the discovery of what makes art beautiful comes from mimicry. Perhaps that is why art so frequently features the ideal human form. “Why do [subjects of scientific studies] always pick the golden mean? There must be something innate,” Barret said. “And maybe it is based in our proportions, because we look at ourselves all the time.” Despite the studies, the concept of a universal, mathematically-based beauty is still a hard sell to the anthropologists who study cultural perceptions of beauty, including Utah Valley University’s Joylin Namie, an associate professor of anthropology whose recent research has touched on concepts of beauty, self-perception and the popularity of plastic

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surgery among Latter-day Saint women. “I think [mathematical perfection] is possible, but I don’t know if it is universally attractive,” Namie says. Nonetheless, she concurs that there are certain features that do seem to be universally desirable. That includes symmetry and ideal height — men are expected to be tall, but women must not be taller than their mates. And deformities aren’t popular anywhere. But eyes, hair and skin? “That’s all variable,” Namie says. However, in years to come, Namie says she expects the artificial beauty that appears in the media will develop into an increasingly universal standard as globalization continues. And this process generally goes one-way, she says. “People think that’s how Americans live — that we have cars and big houses and spend lots of money — and they want to live and look like that,” Namie says. Americans aren’t immune to their own influence, either, but that hasn’t convinced LaNae Valentine, who has a PhD in marriage and family therapy and specializes in body image and eating disorders, that concepts of beauty are innate and universal. “I don’t know that it’s something innate. I think that gets clouded over,” Valentine says. “There are very powerful forces shaping our beliefs of what beauty is.” Like Namie, Valentine, who works as the director of Brigham Young University’s Women’s Services and Resources, a center that provides counseling to women struggling with low self-esteem and related disorders, believes the desire to conform to a cultural ideal comes from external sources, such as a need to win love and acceptance from others. But she adds that these desires are complicated by our tendencies to focus on our imperfections. “I do wonder what it would be like to live in a world without mirrors,” Valentine says. “Maybe there is a universal never feeling happy with ourselves.”

Though we travel the world over to find the beautiful, we must carry it with us or we find it not." ~Ralph Waldo Emerson

April 2016

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April 2016

BEAUTY Feeling is believing.

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April 2016

BEAUTY

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BY DR. GARY STOLLMAN

“It’s a Zen thing,” is overused and cliché. But it still carries meaning, even if that meaning is, “It’s ungraspable but important”. Some Buddhists may say that Zen making its way into mass culture even as a cliché may be completely appropriate, since the tradition of the Zen koan has long rested on an idea that cannot be grasped because it’s nonsensical. Koans are riddles that can’t be solved logically but that open the mind, steering it from its normal, logical path and into the realm of the spirit. The sound of one hand clapping is the most widely known koan, and in pondering this ancient riddle, practitioners may achieve enlightenment.

We’ve all seen photographs of interiors done based on Zen themes. They are characterized by openness — cleared surfaces, a plant or flower, a single art object. Based on Japanese architecture, Zen designs make the finest use of small spaces. Nothing ruffly. Wood and stone, natural colors rather than busy textiles or bright paints. These designs are simple but complicated for modern people who have so many things and so many distractions.

Zen-like Makeup Makeup will be extremely complicated because it should be completely unnoticeable. You could skip it entirely, but if paths are to be swept and gravel raked, caring for the complexion might be considered the same sort of activity. Take your time, blend carefully, choose soft, neutral tones that show your face to its best advantage without overpowering your own colors. Go for matte over shiny, natural colors over bright ones. If you like perfume, choose one with a single note; there’s no sense in mucking up a Zen sensibility with heavy, complex scents.

Zen is simple and complicated: If you do it right, it’s simple, but doing it right is a complicated matter, since in the process you have to set aside preconceived ideas, old habits, desires, logic and even belief. So it’s no wonder that, when you come to notions of Zen beauty, it too is complex. On the one hand, if everything in life is ephemeral, beauty and ugliness are irrelevant. On the other hand, creating beauty is a human urge, used to focus the mind and glorify spiritual themes.

Zen-like beauty The simplest thing to say about the Zen concept of beauty is that it rests on simplicity. Not the simplicity, though, of untouched nature. Zen beauty is about controlled simplicity, careful planning, weeks, years or even decades of training the branches of a tree to bend a certain way, of creating small ponds or waterfalls that will, over the course of many years, wear away a particular stone in a particular way. Zen gardens require massive amounts of patience: their genius is that a well-crafted garden looks utterly natural, so that the visitor’s mind becomes calm, reflective. More patient. And for the gardener, the daily work of sweeping the path, raking the gravel and caring for the plants is a time of serenity and peace.

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BEAUTY

Zen-like Style When we start thinking about Zen in terms of personal style, much of what we know of fashion goes right out of the window. The art of Ikebana (Japanese flower arranging) relies on the fact that a perfectly placed Ikebana may be shown with one other work of art, a watercolor or a pot, but never more than one. Frequently, Ikebana, a few flowers and a long strand of reed, is the only artwork in the room, whose bareness and simplicity leads the eye to the arrangement and rests the eye when the viewer looks away. If we apply Ikebana to personal fashion, the question would be, do you intend to be the Ikebana or the room?

The Zen answer? The room, of course. Because the Ikebana will die in a few days, but the room is always there to provide shelter, to delight the eye and rest the spirit.

Zen-like Wardrobe

If you decide to take up Zen style, you’ll start by paring down your wardrobe. Throw out trendy stuff and accessories beyond the absolute essentials. Pack away the bright colors, in case you change your mind (Zen is not wasteful). You probably won’t choose a plain robe and sandals for your daily wear, but your job environment and lifestyle will dictate the fashions you choose. Zen style being based on simplicity and ease, you may decide to create a daily wardrobe — a sort of personal uniform that keeps life simple. You may choose Levis and a white T-shirt, chino skirts and tops or tailored suits. Trends won’t move you, any more than a bouquet of carnations from the drugstore would cause envy in an Ikebana. Neutral colors, the colors of wood, stone, sky and water make a wardrobe that’s flexible and elegant.

“

Knock on the sky and listen to the sound. Facebook.com/HealthyMag

”

- Zen Saying

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April 2016

ORGANIZED

[ TIME ]

MISSION

COMPLETE!

Ways to Know When You’re Done with What You’re Doing

WRITTEN BY JASON W. WOMACK, MED, MA

f you often feel like you’ve barely skimmed the surface of what you should have accomplished on a given work day, Jason Womack has a secret for you. He says that when you learn to “know when you’re done” with projects, tasks, and everything the work day throws at you, you’ll free up a lot more time to focus on those things that truly matter. The curse for many of us modern-day movers and shakers is that we never seem to have enough time to do everything

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that needs doing. There simply aren’t enough hours in the work day (or even the work week!) to accomplish everything on our to-do lists. Worse yet, when we finally do get on a productivity roll, there always seems to be a distraction (or two, or three) waiting in the wings to throw us off course. But the reality, says Jason Womack, is that we could actually accomplish a lot more each day if we would just learn to recognize and acknowledge when we’re done with what we’re doing.

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MISSIONCOMPLETE! “One of the biggest time wasters we all face is spending too much time on those things that don’t require it,” says Womack, a workplace performance expert, and author of the new book Your Best Just Got Better: Work Smarter, Think Bigger, Make More. “When we do so, we lose the time we actually should be spending on more difficult or time-intensive tasks. But when you learn to recognize when you’re done with a task, you’ll have valuable minutes and maybe even hours added back into your day.”

about what your high-leverage activities are and what your low-leverage activities are,” says Womack. “For the low leverage activities, force yourself to move through them as quickly as possible. With these tasks — for example, writing an email to a colleague — perfection isn’t necessary, and there’s no need to waste time wringing your hands over every word. When you can accomplish these minor tasks more efficiently, you’ll have the time you need to do those major tasks justice.”

call’s objectives before you begin. That way you can get to them right away.”

SET YOUR OWN DEADLINES AND STICK TO THEM It’s very easy to get distracted or sidetracked by things you think you should do or things others think you should do. “Having a self-imposed deadline will help you ignore those distractions,” says Womack. “If a colleague calls you about a non-urgent task, you can let him know

“LEARN TO RECOGNIZE WHEN YOU’RE DONE WITH PROJECTS, BIG AND SMALL, AND YOU’LL IMMEDIATELY FIND THAT YOU HAVE A LOT MORE TIME THAN YOU THOUGHT YOU DID AND CAN FOCUS ON THOSE THINGS THAT TRULY MATTER.” Womack’s book is packed with strategies, tactics, tools, and processes to help readers consistently and incrementally improve their performance at work. It teaches the fundamentals of workflow and human performance and spells out how to get more done, on time, with fewer resources, and with less stress. But more than that, it provides brilliant insights into why we tend to do what we’ve always done — and how we can break out of the patterns that hold us back. “It often seems that we put off the most important things on our to-do lists until we feel like we have the ‘time’ to work on them,” notes Womack. “When you learn to recognize when you’re done with projects, big and small, you’ll immediately find that you have a lot more time than you thought you did. Time you can use to focus on those things that truly matter.”

STOP MAJORING IN THE MINORS Many of us spend a lot of time on those projects and tasks that are easy for us. Then, we convince ourselves that we “just didn’t have enough time” to get to the harder stuff. But when it comes to knowing when you’re done and freeing up time during your day, completing these easy tasks quickly and efficiently is essential. “Before you start your work day, think

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DON’T OVERWRITE EMAILS Much of your time — probably too much — each day gets eaten up by email. Make a conscious effort to keep your emails as short and sweet as possible. “Get to the point quickly and use action verbs in subject lines so that both you and the recipient know what needs to happen before the email is even opened,” advises Womack. “And while long emails waste the time it takes you to write them, keep in mind that the person receiving the email doesn’t want to have to spend so much time reading it either. Chances are your boss doesn’t want or need a three-paragraph rundown of how your client meeting went. He just wants to know if the client is happy and continuing business with you.”

QUIT OVER-STAYING AT MEETINGS AND ON CONFERENCE CALLS Often meetings and conference calls will take as long as you’ve allotted for them. Set an hour for a meeting and you’re sure to go the full hour. “Pay close attention to how much of your meeting is actually spent focused on the important stuff,” notes Womack. “If you spend 15 to 20 minutes at the beginning or end of the meeting discussing your coworker’s golf game, then next time reduce the amount of time allotted for the meeting. And always know the meeting’s or

you’ve got a 3:00 p.m. deadline that you have to meet. There’s no need for him to know that it’s self-imposed! And then as 3:00 p.m. draws near, start wrapping up that particular task.”

KNOW WHEN TO ASK FOR HELP Have you ever been stumped by a certain project or task? Did you walk away from it for a while and then come back to it hoping you’d suddenly know what to do? Sometimes knowing when you’re done is knowing when you, specifically, can’t take a project any further. “You simply might not have the right expertise to completely finish a certain project. And that’s okay. Wasting time on something you’re never going to be able to figure out is much worse than asking for help! When you put in place steps to help you know when you’re done, you’ll be surprised and pleased with how much, well, you can get done,” says Womack. “It will truly free up time in your day that you can use to focus on areas where it’s really needed. As a result, you’ll have a more gratifying work day and you’ll be happier overall.” JASON W. WOMACK, MEd, MA, author of YOUR BEST JUST GOT BETTER: WORK SMARTER, THINK BIGGER, MAKE MORE, shows that working longer hours doesn’t make up for a flawed approach to productivity and performance. Entrepreneurs need to clarify their habits, build mindset-based strategies, and be proactive. Womack’s signature workplace performance techniques offer specific strategies to consistently and incrementally improve performance.

April 2016

NOW WELLNESS

&ZEN THE HISTORY OF AMERICAN YOGA

What started off over 5,000 years ago as a philosophy centered in spirituality has grown and morphed into one of the most popular fitness practices in the world. But is this deviation from the center for our benefit? W R I T T E N B Y E M M A P E N R O D

igh in the Himalayas, in a serene, soft green room overlooking the valley, an American college student made an unexpected discovery — the physical exercise she had practiced at the gym in her homeland was differed vastly from the philosophy taught by her new Indian swami. “I like to call it the Gold’s Gym yoga, where it’s more of this aerobic exercise,” says Rachel Rueckert, who earned her 200-hour certification in yoga while on a July 2011 field study in India. “I feel like Americans have an obsession with abs; here it’s all about strengthening your abs so that you don’t get fat. In India, it’s more spiritual — we started every lesson with a prayer.” Her observation isn’t unique. According to Philip Goldberg, author of American Veda, a new book on the history and influence of Indian spirituality in America, the Americanization of yoga began over a century ago, when a handful of swamis — an Indian term for a spiritual leader — introduced yoga to the western hemisphere. While this American yoga has introduced thousands to an exercise that, among many other benefits, builds flexibility and strength, some within the nation’s yoga community argue studios should return the yoga they teach to the practice’s philosophical roots. Though numerous studies and publications have addressed the question, the exact age and origin of yoga continues to elude scholars. The

ABOUT THE EXPERT

Philip Goldberg AmericanVeda.com PhilipGoldberg.com

Philip Goldberg has been studying India’s spiritual traditions for more than forty years, as both practitioner and author. The latest of his many books, American Veda: From Emerson and the Beatles to Yoga and Meditation, How Indian Spirituality Changed the West, was named one of the top ten religion books of the year by both Huffington Post and the American Library Association. A public speaker, Interfaith Minister and spiritual counselor, he has lectured and led workshops throughout the country and has appeared in national media. He blogs regularly on Huffington Post and Elephant Journal. TM

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best estimates place yoga’s approximate age at more than 5,000 years — archeologists unearthed carvings that depict traditional posture in modern-day Pakistan and northwest India, placing yoga’s inception sometime before 3000 B.C. But yoga’s modern-day evolution in America is far easier to document. The incorporation of Indian philosophy, including yoga, into American thought began in the late 1800s with the works of writers such as Emerson and Thoreau, according to Goldberg. Emerson in particular became interested in Eastern spirituality as a youth, and his writings repackaged yoga’s spiritual aspects in language familiar to westerners. Later, in 1849, Thoreau became one of the first Americans known to call himself a yogi. Meanwhile, a handful of swamis came from India to America to teach the physical practice of yoga. But the new exercise didn’t take quite as readily as Emerson’s essays. “For a long, long time it was the kind of thing that only appealed to certain kinds of people like Emerson,” Goldberg says. “If they were fairly well educated and open-minded, then they would have been open to these ideas. Some of these people went on to have a large influence of their own and that’s how it spread.” From then to the 1960s, the few yoga centers that did exist remained relatively small. A swami in India, Jagannath G. Gune, founded a school for

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15.8 million

people practice yoga, and about 9.4 million people say they will definitely try yoga within the next year. (2008 Yoga Journal Study)

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the scientific study of yoga during the 1920s, and his work managed to attract a few American scientists, but yoga remained unknown in pop culture. Then, in 1967, yoga found its greatest ambassador to the American people — the Beatles. The popular rock band was fascinated by transcendentalism, the philosophical movement based heavily on Emerson’s writings. Before long the Beatles discovered meditation as well and announced their intention to travel to India for a retreat. The announcement made national news and planted a seed of interest in the minds of every American under 30. More American scientists began to study the postures and meditation and came back with exciting results. Enterprising fitness centers soon incorporated yoga classes into their schedules, and by the 70s, yoga had become as American as tacos and Chinese takeout. “In India, Yoga is used in a spiritual way, to keep the body healthy,” says Amanda Buist, manager of Shiva Centre Yoga in Salt Lake City. “But in the west, where we are obsessed with fitness, it became an exercise. Now we are realizing that yoga has more spiritual aspects as well. It’s part of an evolutionary process. “I think of it like a tree with roots in India. That tree pollinated and blew a seed all the way over to America. It’s just growing up, and it’s going to mature.” While this served as an effective way to introduce Americans to yoga on their own terms, some people, including Goldberg, believe it is now time to return yoga to its roots, rebranding yoga as a way to facilitate increased self-awareness. Others, like Buist, believe the Americanization of yoga has added a greater degree of variety to the practice and has therefore improved it, and a whole realm of opinions exists between the two ends of the spectrum. “It really depends on the individual practitioner and how deep they want to go,” says Alexandra Bassett, manager of Zen Living Yoga in Salt Lake City. “Some of it has been modernized, but it’s not like we’re getting a watered-down yoga. In some cases, it has been refined and made more accessible to more people.” Like it or not, the oral tradition by which yoga’s traditional practices and poses are handed down in both India and America has turned what was once an ancient philosophy into a living, breathing way of life for thousands all across the world. Until what it means to practice yoga is standardized, different ideologies and cultures will continue to add their own personal spin to the tradition of yoga, creating a spiritual exercise that is as unique as the people who choose to practice it.

April 2016

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April 2016 83 WALTER MEDEN , DDS

SMILE POWER

Healthy Reasons GetYour Smile On to

Say cheese! From its moodboosting magic to its effects on your relationships, there are plenty of reasons why smiling is good for you.

THE PROBLEM:

Youâ&#x20AC;&#x2122;re down in the dumps, your marriage is in a slump, and you should have been promoted ages ago.

THE SOLUTION? Flash the biggest, sparkliest smile you can muster (and get ready to reap the benefits). Okay, you may not be able to solve all of lifeâ&#x20AC;&#x2122;s problems with a grin, but smiling does provide a number of health benefits, both physical and psychological. According to recent research, flashing your pearly whites may help you look younger, feel happier, have healthier relationships and more. Take a look at all of the health benefits of beaming. We dare you not to crack a smile!

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WRITTEN BY MADELINE VANN, MPH

IT'S THE ULTIMATE MOOD BOOSTER Don’t feel like smiling? Then fake it until you make it, sister. According to a number of studies, simply making the effort to grin (and bear it!) can improve your mood instantly. “Emotions are felt through the whole body, not just in the brain,” explains researcher Michael Lewis, PhD, of Cardiff University in the United Kingdom. One study, led by Dr. Lewis, looked at participants who had recently received Botox injections and were physically unable to frown because of the procedure. The participants reported feeling happier and less anxious — and the researchers partly chalked it up to their inability to pout. The benefits may also be lasting: “One famous study showed that people who gave a fuller smile in their high school yearbook were happier in later life,” says Lewis. But if you simply can’t summon one up, try this trick: Hold a pen sideways in your mouth so that it forces the sides of your mouth upwards.

LOOK HAPPY, LOOK YOUNGER Forget the expensive wrinkle creams — smiling may be the only anti-aging prescription you need. During a recent study published in the journal Psychology and Aging, researchers asked participants to guess the age of adult strangers in photographs. The results? The judges consistently underestimated the age of the photographed people who were wearing happy expressions; however, they were more likely to guess age

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correctly if the person wore a neutral expression.

SMILEY PEOPLE ARE MORE SUCCESSFUL Could grinning be the key to success in your career and your marriage? Indeed, research has found that happy, smiling people may thrive better in the workplace and in relationships. Okay, okay — but these people are probably in high spirits because of their success, right? Contrary to intuition, a number of studies show that happiness often precedes success — meaning the participants were more likely to be successful because of their happy demeanor. And it starts young: A study from DePauw University found that big-grinned kids had lower divorce rates later in life.

NO ONE FORGETS A GORGEOUS GRIN Want to make a lasting impression? Flash those pearly whites! According to research published in the journal Neuropsychologia, our brains may be programmed to pay particular attention to smiling faces. Study participants who were shown pictures of smiling strangers and strangers with neutral expressions were better able to recall the smiling faces later. An analysis of their brain activity showed strong response in certain areas of the brain to smiling faces over neutral faces.

SMILING DRAWS PEOPLE CLOSER Need a hug? Smile at your honey (or, hey, perhaps even at a stranger)! “The smile is also an approach cue,” explains Lewis, who notes that one study of 52 adult women found that participants were quick to take a step closer to a smiling face but had to pause briefly if they were instructed

to step toward an angry face. (And it makes sense: Who’d want to snuggle up close to a ticked-off person, anyway?)

HAPPY FACES ARE MORE ATTRACTIVE A recent study published in the journal Emotion proved what many of us have known for years: A smiling face is more appealing (at least when it comes to women). Participants were shown photos of adults sporting a number of various expressions (including big, beaming grins), and they consistently rated smiling women as the most attractive. “Our thinking is that smiling probably makes women look more feminine, which increases female attractiveness,” says head researcher Jessica Tracy, PhD, an associate professor in the psychology department at the University of British Columbia. “Another possibility is that smiling makes women appear receptive (sexually), which, of course, is appealing to men.” However, this study surprisingly found that smiley men do not have the same appeal to women — instead, females were drawn to the serious, brooding type.

SMILES ARE CONTAGIOUS You can catch a cold and the chickenpox, but did you know that you can also catch someone’s smileyness? Think about it: When someone beams at you on the street, you almost always smile back (even if subconsciously). In an issue of the journal Psychonomic Bulletin & Review, experts explain that our brains look for and respond to smiling faces — likely before we are even aware of our response. And researchers have also found a similar effect for frowning.

Your Smile Reflects Your Quality of Life

Constantly complimented on your fabulous smile? That probably means you’ve been taking good care of your pearly whites. But the benefits of a pretty pout go beyond appearance: In a survey of adults aged 35 to 47 conducted in Norway, researchers found that a measly 1 percent of participants said oral health had nothing to do with their quality of life. Others said that poor oral health, such as losing teeth in adulthood, affected everything from their eating comfort to their ability to smile.

SMILING EQUALS TEAMWORK When someone takes notice of your smile, they are more inclined to work cooperatively with you, according to the results of three studies out of New Zealand. This is good news for grinners with goals to achieve, but take note: The type of smile matters. Viewers say they most want to cooperate with people whose smile indicates a genuine enjoyment of the project or situation.

SMILEY? COULD MEAN YOU'RE HEALTHY Constant grinners have plenty to be happy about: They have lower stresshormone levels, they measure off better when it comes to physical health (such as having healthier hearts), and they may even enjoy better psychological coping mechanisms, according to research published in the Journal of Personality. And happiness researchers agree: Just as a smile can be an indicator of health and happiness, a good attitude can also improve a person’s life health overall.

P.S. IT'S OKAY TO FROWN, TOO Smiles are almost always welcome — but that doesn’t mean you should force it if you’re just not feeling it. Actually, wearing a phony grin can worsen your mood, according to research published in the Academy of Management Journal. The researchers followed a group of bus drivers for two weeks — on days that the drivers forced themselves to smile to their customers, their moods tended to deteriorate. However, when the participants attempted to cultivate happy thoughts to trigger a smile, their moods improved.

April 2016

Not all SOAPS are created equal W RIT T EN B Y A NG EL A S I LVA

e all want to do what’s best for ourselves and our families when it comes to preventing illnesses. One of the most basic ways to prevent illness is through hand-washing. But how do we know if the soap we’re using is actually helping to eliminate germs and clean our hands? Here are a few tips to make sure you’re using the best soap to get rid of germs.

LIQUID OR SOLID? Whenever

possible, use liquid soap instead of bar soap. Bar soap often sits in water between uses and can be heavily contaminated with bacteria. In addition, young children often lack the dexterity to effectively use bar soap and many people do not rinse the bar of soap after using. Skin infections can be spread by sharing bar soaps.

NAME BRAND OR STORE BRAND?

PLAIN OR ANTIBACTERIAL?

Most soaps contain the same basic structure – a salt from a fatty acid. These salt molecules attach to the dirt, oil or grime on our hands and suspend them in the water until we rinse them away. A lot of soaps differ in price because of added fragrances or moisturizers. For the purpose of cleaning hands, store-brand soap is just as effective as expensive name-brand soap. Any additional qualities of soap can help other hand conditions, such as dryness.

Recent research has shown that antibacterial soap is no more effective at killing germs than plain soap. In fact, antibiotic soaps may even contribute to bacterial resistance. The main ingredient in antibacterial soap, called triclosan, has not only been suspected of creating bacterial resistance but may also alter the way hormones work in the body. Because of these claims and since antibacterial soaps are so widely-used, the FDA released a statement saying that they will be further investigating the effectiveness of triclosan to ensure safety for consumers. Plain soaps should be used in the home and in public places, but hospital settings may require antibacterial soap.

IF I’M ALLERGIC TO SOAP, WHAT ARE MY OPTIONS?

An allergy to soap is called Contact Dermatitis. A reaction most often includes a rash, which may sometimes be painful or itchy. The allergy is most often in response to the added fragrances or colors to the soap. A few product lines offer hypoallergenic soaps for those who suffer from this allergy. Aveeno products are recommended because they contain colloidal oatmeal as an active ingredient, which has anti-itch properties. Olive Oil soaps often have less added preservatives and fragrances, making them safe for people with allergies.

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The Controversy of

Medical Marijuana

Marijuana has become a heated topic in this country. Once seen only as an illicit recreational drug, it is now popular opinion that marijuana has legitimate medicinal uses. There are varying opinions on its merits and its unfavorable results. Discovery Health lists five common uses of medical marijuana. First of all, it has been shown to be effective in reducing symptoms of nausea. A study by the National Cancer Institute demonstrated that two marijuana-based drugs, dronabinol and nabilone, were effective in alleviating the nausea and vomiting that result from chemotherapy treatment. Through internal chemical mechanisms, marijuana dulls senses to symptoms. Medical marijuana has also been shown to stimulate appetite in those who experience an unhealthy decrease in appetite, such as patients with HIV/AIDS or late-stage cancer. However, it can also increase appetite in those at a healthy weight, leading to overconsumption of unhealthy foods. For those suffering from muscle tension, medical marijuana can be an effective tool to relax tense muscles. In a study by the National Multiple Sclerosis Society, medical marijuana can not only relax tense muscles, but can also decrease tremors and muscle stiffness. Furthermore, medical marijuana has shown to be effective in the management of general chronic pain. Lastly, those suffering from insomnia may experience relief by taking medical marijuana. The National Cancer Institute reported that not only did test patients experience a reduction in insomnia, but also experienced more restful sleep.

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WRITTEN BY BY C AITLIN SCHILLE

Some states, such as Washington and Colorado, have completely legalized marijuana. According to the Huffington Post, it is estimated that Washington State has approximately 750,000 marijuana users, who consumed 135 to 225 metric tons of the drug in 2013. Other states may follow suit due to the economic benefits Washington State and Colorado have experienced. Both states have placed a 25% tax on marijuana. According to entrepreneur. com, Colorado will see $70 million in additional taxes, with that revenue being put toward public schools. Because legal marijuana can replace more dangerous illegal drugs, the Cato Institute estimates that legal marijuana sales, reduced drug enforcement for hard drugs, and increased tax revenue would be worth $17 billion to states. So, with the various health benefits of medical marijuana, why hasnâ&#x20AC;&#x2122;t it been legalized across the board?

The fact remains that marijuana is a highly addictive drug The National Institute on Drug Abuse defines marijuana as highly addictive, or the state where an individual has great difficulty controlling drug use and are unable to cease drug use even when it negatively impacts other areas of life. Because it is so highly addictive, quitting marijuana can result in withdrawal symptoms such as irritability, sleeping

difficulties, cravings, anxiety, and aggression. Marijuana can also negatively affect the children of users, particularly during pregnancy. Studies indicate that children exposed to marijuana in utero have problems with neurological development. Negative effects on the health of the user are also apparent. Marijuana targets the areas of the brain, which control balance, coordination, posture, and timely reaction to stimuli. Additionally, many marijuana users experience memory impairment. This drug affects more areas of the body than just the brain. Use of marijuana increases heart rate, raises blood pressure, and reduces the bodyâ&#x20AC;&#x2122;s ability to transport oxygen. Some are also concerned that those desiring medical marijuana need more education on the side effects and risks of marijuana use, even in medical form. Furthermore, there are concerns about those who would abuse the system and claim medical use in order to legally secure the drug. While the argument for the legalization of medical marijuana has valid and tempting points, the fact remains that marijuana is a highly addictive drug. As it stands, the drug may pose too many dangers to the user and others to be able to be appropriately sanctioned by a government. Sources: www.drugabuse.gov/publications/marijuana-abuse/marijuana-addictive www.drugabuse.gov/publications/marijuana-abuse/can-marijuana-use-during-pregnancy-harm-baby www.drugabuse.gov/publications/marijuana-abuse/how-does-marijuana-use-affect-your-brain-body health.howstuffworks.com/wellness/drugs-alcohol/5-common-uses-of-medical-cannabis.htm#page=1 www.wkbw.com/news/249344781.html www.huffingtonpost.com/2013/12/18/washington-marijuana-use_n_4467244.html www.entrepreneur.com/article/230942

April 2016

Holistic Approach to Poor or Insufficient Sleep ACCORDING TO A REVIEW PUBLISHED IN 2013, AN ESTIMATED ONE-THIRD OF THE ADULT POPULATION REPORTS HAVING AT LEAST ONE SYMPTOM OF INSOMNIA, MOST COMMONLY INABILITY TO FALL ASLEEP OR WAKING FREQUENTLY DURING THE NIGHT. Inadequate sleep is a major stressor on the body and has been implicated in obesity, insulin resistance, heart disease, impaired cognitive function, depression, and numerous other health complaints. Even with the cleanest of diets and adequate exercise, if your body is not given restorative sleep, your health will suffer. Many studies suggest that most adults require 7-9 hours of sleep per night for optimal function and prevention of disease. The sleep-wake cycle affects nearly every aspect of human physiology, most importantly brain wave patterns, hormone production, cell regulation, metabolism, and immune function. There are many negative modern influences on our sleep. These include but are not limited to excess artificial light, electronic device use, long work hours and overnight shift work, jet lag, physical inactivity, and excessive exposure to caffeine, alcohol, drugs, and tobacco.

•

TIPS FOR A BETTER NIGHT’S SLEEP: •

• • •

Restrict artificial light. This means no television, smartphone use, computer, or bright indoor lighting in the 2-3 hours before bedtime. The blue light emitted from these sources has been shown to disrupt the production of melatonin, which is the primary hormone involved in sleep regulation. Use your bed for sleep and sex only. Never do work or use electronics in bed. Avoid caffeine, alcohol, and tobacco products 2-3 hours before bedtime. Create a sanctuary for sleeping. Reduce noise with earplugs or block outdoor noise with a white noise machine. Paint the walls

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restful neutral colors. Make sure the bed has a comfortable mattress, bedding, and pillows. Ensure your bedroom is cool and dark. One of the physiologic hallmarks of sleep onset is a decrease in core body temperature, which the body achieves by increasing blood flow to the skin and allowing heat to disperse into the environment. Blackout shades and face masks are popular to block out the sun, street lamps, and vehicle lights passing by. Exercise regularly for a minimum of 20 minutes daily, but preferably a minimum of 4 hours before bedtime. Manage stress. The nervous system has difficulty winding down after being in a persistent overdrive throughout the day. Avoid emotional situations and heated conversations in the hour before bed.

There are an abundance of natural ways to aid in sleep. These options are safer than pharmaceuticals and work synergistically with the body’s own circadian rhythm. First and foremost, focus on a paleo diet avoiding processed grains, sugar, and industrial seed oils (vegetable, canola, etc) and obtain enough calories from healthy fats (coconut oil, avocado, eggs, organic and pasture raised animal products). A hot aromatherapy bath with Epsom salt and/or several drops of Lavender essential oil helps detoxify the body and relaxes muscles. Several drops of Lavender can be diffused in the bedroom. Yoga and meditation calms the body and mind, and releases physical tension. Osteopathic manipulation and chiropractic adjustments realign the body

and promote more restful sleep. Patients who receive regular acupuncture have been shown to fall asleep faster and are less aroused at night. There are also teas (Green, Chamomile), herbal supplements (Valerian Root, Catnip, Yarrow), and even individualized compounded formulations which can improve the overall quality of sleep. Magnesium 200-400mg combined with Calcium 600mg daily are effective together to boost sleep time. Melatonin in low doses can be helpful for those who are deficient. If you experience low quality or inadequate sleep, make an appointment with your medical care provider for evaluation and to discuss an appropriate sleep strategy in more detail.

DR. JENNIFER HUDSON DR. JENNIFER HUDSON IS A BOARD CERTIFIED OBGYN AT W O M E N ’ S H E A LT H A S S O C I AT E S .

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