INSPIRE
Real Inspiration for Women
KEEP
KIDS ACTIVE
REGAIN YOUR YOUTHFUL FIGURE
Stay hydrated - Lose weight! FABULOUS HEALTH
POSITIVE ENERGY
t r a Sm
SUN EXPOSURE INSPIRE HEALTH
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contents § Superfood { page 5 } § Core Move of the Month THE JACK KNIFE { page 7 }
§ Healthy Mind FETCHING HAPPINESS… the therapeutic benefits of owning a pet { page 8}
§ Healthy Body FIT TO THE CORE THE ULTIMATE CORE TRAINING WORKOUT { page 10 }
§ Natural Beauty STAY HYDRATED — lose weight! { page 12 }
§ Cover story SMART SUN EXPOSURE { page 14 }
§ Women that Inspire 6 EASY STEPS TO FABULOUS HEALTH & POSITIVE ENERGY { page 16 }
§ WHAT’S HOT IN FASHION
THIS SUMMER?
{ page 19 }
§ Weight Loss REGAIN YOUR YOUTHFUL FIGURE { page 20 }
§ Healthy Recipe
MANGO COCONUT POPSICLES
{ page 24 }
§ Healthy Kids
KEEP KDS ACTIVE
{ page 26 }
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KEEP KIDS ACTIVE
26 Page
super food FEATURE
Superfood WATERMELON IS NOT ONLY A SWEET AND DELICIOUS SUMMER FRUIT FAVORITE, BUT IT IS EXTREMELY GOOD FOR YOU TOO! This power packed fruit contains vitamins A, B, and C to boost your immune system and amp up your energy supply. Watermelon lives up to its name. On a hot summer’s day this juicy fruit fills your mouth with water. In fact, up to 90% of watermelon is water. This water is far from ordinary. It contains electrolytes (sodium and potassium) to keep the body well hydrated. After all, the human body is nearly 60-70% water, and it needs to maintain this vital fluid for cell processes and for maintaining silky smooth skin. Aside from
the water content, the fiber content in watermelon helps rid toxins from your system, contributing to a healthier digestive system and skin that glows. Vitamins A, B, and C, found in watermelon can help fight off colds, flu, and heal wounds. Additionally, the antioxidant lycopene is an extremely potent immune builder. Most red fruits and vegetables have a high level of lycopene, which gives them their color, but watermelon has a higher concentration of lycopene than any other fresh fruit or vegetable. Lycopene is said to reduce the risk of heart disease
and certain cancers. Watermelon is good for the brain, too. In fact, many notice they feel more energized and alert after eating this scarlet colored fruit. This is because watermelon is rich in vitamin B, especially vitamin B1 and B6. B6 promotes chemicals in the brain that facilitate a proper state of mind. Thus, it can be said that watermelon boosts the well being of the nervous system, reducing stress and anxiety. This summer, make room in your diet for this amazing and delicious fruit. A slice a day can help the body stay hydrated, energized, and healthy.This water rich fruit will flush toxins from the body, and vitamin B6 will help fight daily stress.
Inspire Health Tip: Tighten Up! For tighter pores, mix together crushed mint leaves and watermelon juice. Freeze the mixture into ice cubes. After your nightly beauty routine, rub one ice cube all over your face, massaging gently. Within days, your skin will appear tighter and more toned.
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editor’s LETTER
credits
Help us inspire others!
We want to know what inspires you to live healthy. Tell the editor at editor@inspirehealthmag.com. You could be published in the next issue of Inspire Health Magazine.
Find us online! Follow us on Twitter @christinaleid Like us @ Facebook.com/inspirehealthmag Use #inspirehealthmag to show us what inspires you! See what we’re pinning! Pinterest.com/IHMagazine www.inspirehealthmag.com The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.
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CORE MOVE OF THE MONTH
The Jack Knife
THE JACK KNIFE IS AN INCREDIBLY CHALLENGING EXERCISE THAT WORKS MULTIPLE MUSCLE GROUPS TO DEVELOP A STRONG, FIT CORE.THIS EXERCISE INCORPORATESYOUR LOWER BACK, ABDOMINAL MUSCLES, LEGS AND NEARLY YOUR ENTIRE UPPER BODY.
Position yourself in a plank position on a core stability ball. Next, guide the ball toward your upper body by pulling your legs into your chest. Extend your legs back out to the starting position and repeat. Perform 3 sets of 12-15 reps. Since this exercise utilizes your
entire body, it can be used as a warm up before starting your regular strength training or cardiovascular routine. Additionally, you can incorporate this challenging exercise into your abdominal workout for phenomenal results.
If you are a beginner, you can begin by holding a plank position on the floor for 30 second intervals. Once you master a floor plank, move up to a plank on the ball. Once you master the art of holding your balance on the ball, you can advance to the jack knife.
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healthy mind FEATURE
FETCHING HAPPINESS…
the therapeutic benefits of owning a pet By: Kelli Ewing, M.Ed., CIT, NCC, CCMHC, LPC PARENTS OF YOUNG CHILDREN ARE OFTEN POSED WITH A VARIETY OF REQUESTS FROM THEIR KIDS THROUGHOUT THEIR DEVELOPMENT. Undoubtedly, one of the most common (and often repetitive) questions goes a little something like: “Can we get a dog?? What about a cat?? Please??” If the preceding sentence mimics daily conversation in your home, read on! Research suggests that the presence of a furry creature in your household may very well provide you and your family much more than you originally expected. People are often driven to purchase or adopt pets for companionship or to serve as “playmates” for
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the children in their families. However, recent scientific studies show that the mental health benefits of pet ownership reach far beyond this. According to L. Robinson and J. Segal, Ph.D. of Helpguide.org, studies indicate that depression is less likely in individuals who own pets as opposed to those who do not. A number of other mental health benefits among pet owners include the following: increased levels of serotonin and dopamine in the brain, lower blood pressure levels, and reduced anxiety. Also, individuals who generally have a difficult time maintaining an exercise regimen are more apt to strap on their tennis shoes for a walk with their pets after witnessing the benefits that “outside time” has on them.
Outside of the organic mental health benefits of owning a pet, animals may provide support to individuals throughout the stages of life. A young girl may learn her first lesson in responsibility by way of a new kitten. An elderly gentleman may be soothed by the warm nature of his Labrador as he comes to grips with the loss of his spouse. Regardless of our age, pets fulfill our human desire for touch. Scratching the soft underbelly of a puppy or stroking the fur of a cat can transform one’s mood and instantly ease stress. Next time you hear that all-too-familiar request from your child, consider their plea. It just might provide something that medications and doctors simply cannot.
Try this nutrition booster for a healthier snack
NUTRITION BOOSTERS are supplemental foods that add vitamins and minerals to your meals. NUTRITIONAL YEAST is an excellent example of a nutrition booster; just one sprinkle can turn an ordinary snack into a super healthy snack.
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WHAT IS IT? Nutritional yeast is deactivated yeast similar to brewer’s yeast. It is widely known for its vitamin B-12 content, which is added to the yeast. It contains about 133% B-12 content in 1.5 tablespoons. These little flakes are high in protein too; one ounce of nutritional yeast contains 14 grams of protein and 79 calories. Nutritional yeast is an excellent alternative to animal based protein. HOW TO USE IT? It has a cheesy, nutty and creamy flavor and is often used in place of cheese in vegan recipes. It can be added to freshly made popcorn, pastas, or used on top of salads and hot breads. It’s healthy and delicious.
AD INSPIRE HEALTH TIP Corn is one of the most widely harvested genetically modified foods (GMO)- -a process that alters the natural chemistry of food. To avoid GMOs and their potential side effects, choose organic whole kernel popcorn seeds that you pop on the stove top. INSPIRE HEALTH
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INSPIRED TO MOVE
Model: Felicia Zinn
healthy body
Fit to the Core 1.
Plank on Ball Using a core stability ball, get into a plank position with your feet on top of the ball. *TIP: If you are a beginner, practice holding the front plank position on the ground for 30 seconds before advancing to the core stability ball. Perform sets. Hold for 15-30 seconds.
2.
Lower Back Extension on Ball Lie on your stomach on a core stability ball; stretch your legs out for support. Place your hands behind your head or lightly grasp the sides of the ball. Lift your chest up slightly to feel the muscles in your lower back contract. Lower yourself back to the starting position. Perform 3 sets 12-15 reps
the ultimate core training workout
Not only is a trim waistline visually appealing, it can help you avoid one of the most common injuries affecting millions of Americans—lower back pain. The key element to long-term back health is keeping your entire core strong and fit. Putting forth a little effort to maintain a strong back and abdominals through a regular exercise program can help you stay fit and trim and remain healthy and active for years to come. A strong, injury-free back is synonymous with strong abdominals. A good core strengthening program goes beyond your basic crunches; it includes strengthening both the back muscles and abdominal muscles. These muscle groups together with your glutes (butt) and hips make up what is referred to as the “core.” If your core is strong, you will have a trim waistline, good posture and be stronger overall.
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➀
➁
➂
➃
3.
Up and Down Plank Begin the exercise by holding your body weight up on your hands in a front plank position. Lower your right elbow down to the floor; then lower the other elbow to the floor. Quickly rise up to the beginning position,one arm at a time. Repeat, starting with the left elbow first. Continue the up down movement 15 times total.
5.
Dead Row Using an underhand grip, grasp two dumbells and hold them at the front of your thighs. With a slight bend in your knees, bend over at the waist to a 45 degree angle; keep your chest high, shoulders back, and arms extended. Next, begin pulling the dumbells to a 90 degree angle, hold for a few seconds then extend your arms back to the starting position. Perform 3 sets of 15 reps.
Inspire Health Tip:
4.
Static Squat A static squat challenges your entire core. Simply lower your body to a squat position with your arms straight out in front of you. The challenge is to maintain a straight back and tight abs throughout the exercise. Perform 3 sets, hold position for 1530 seconds.
Get Inspired! You can perform your best in the gym, but exercise is only part of the equation. A strong, healthy body is a result of regular exercise combined with a healthy diet. You cannot have one without the other. Provide your body with the best fuel by choosing whole foods and eating less processed foods. Just by adding in the good stuff, like fruits and vegetables while eliminating the bad, you can begin to transform your body and ultimately your health.
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Russian Twist Begin by selecting a weighted ball, dumbbell or kettle bell. Using a mat, sit down on the floor in a v-sit position (your back should be at a 45 degree angle). Twist at your waist, move the weight load from left to right. Feet can be placed flat on the mat with your knees bent to approximately 90 degrees, or you can lift your feet off the mat for a greater challenge. Perform 3 sets of 15 reps
Advanced Position
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natural beauty FEATURE
Stay Hydrated
— lose weight!
ARE YOU TIRED, unable to focus, and holding on to stubborn fat? You simply may need to drink more water! If you want to lose water weight, you have to drink water! That notion may seem odd, but if you are not drinking enough water, your body will actually retain water to compensate for the lack thereof. Furthermore, fat and other waste products cannot be moved from the body without sufficient water to flush the system. Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, California says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, and increased toxicity in the body, joint and muscle.”
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You may already know water is healthy for you, but now scientific studies back up the claims. A study published in the Journal of the American Dietetic found obese dieters who drank two cups of water before each meal lost 5 pounds more than a group of dieters who didn’t increase their water intake. A year later, the water-drinkers had also kept more of the weight off. Individuals that drink water prior to meals consumed 13% fewer calories at meals.There are two reasons for these positive findings. First, water consumption might encourage the body to produce more heat, boosting your metabolism and burning more calories. Secondly, drinking more water might simply make people less likely to drink a lot of high-calorie beverages.
Even if weight-loss is not your goal, water is still vital to your entire system. The lungs, heart, brain, kidneys and liver all need water to function properly. Lack of water can lead to a host of symptoms, such as water retention, fatigue, thirst, decreased urine, dry skin, headaches, constipation, and dizziness. In severe cases, it can cause extreme thirst, extreme mental confusion, lack of sweating, little to no urination, sunken eyes, and low blood pressure, rapid heartbeat and breathing. If you want to lose more fat and increase your metabolism, proper water intake should be a priority! Proper water intake will help your entire system function optimally.
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cover story GET INSPIRED
Smart
SUN EXPOSURE With an increasing number of people with vitamin D deficiency, you may be surprised to learn that experts are now questioning whether lack of sun exposure is a greater problem than too much exposure. By: Christina Leidenheimer, CPT, CHLC, Editor
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umans have the ability to make up to 90 percent of vitamin D naturally from sunlight exposure to the skin. This natural process happens when ultraviolet B exposure to the skin prompts the conversion of cholesterol in the skin to vitamin D3. However, now more than ever before, the beauty and pharmaceutical industries encourage the 24 hour use of sun protection factor (SPF) products. This poses a problem; the constant and continual use of SPF products actually inhibits the natural manufacturing process of vitamin D between humans and the sun. Further concern arises from the extensive chemicals and other unhealthy agents found in SPF lotions, creams, and makeups leading one to question whether the use of SPF products is safe. One thing is for certain, humans need vitamin D. Vitamin D deficiency is on the rise and is a very serious matter; it is linked to many types of cancers and other deadly diseases. Furthermore, vitamin D deficiency may be more of a concern for women than for men because it causes a significant increased risk of breast cancer and certain complications during pregnancy (pre-eclampsia, gestational diabetes, premature labor and more). Should you use SPF or not? Of course, when considering to use SPF products or not, a person needs to weigh not only the factors related to inhibition of vitamin D, but also the risks that could result from too much sun exposure.Therein lies the key. Smart exposure to the sun may be the best answer here. Since the sun’s rays are natural and humans are actually dependent upon the sun for survival and health, it’s important to discover healthy ways to enjoy the sun. For example, did you know that foods have a sun protection factor? That’s right! If labeled, certain fruits and vegetable could actually bear the words SPF.The SPF factor of foods can be credited to their unique composition of certain antioxidant compounds. Plants create antioxidants within their own tissues to protect their own cells from premature destruction due to exposure to heat, light, air, moisture and time; this allows plants to work with the sun rather than it work against the plants.The adage, “you are what you eat,” comes into play here. When we consume plant-derived antioxidants, these natural agents can provide protection to the cells of our bodies, too, including skin cells. By eating certain foods, especially those that are brightly colored, like those available during summer, you can do much to help reduce potential damage to your skin caused by exposure to UVA and UVB rays from sunlight.
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Protect Yourself from the Inside Out 1.
Eat brightly colored fruits and veggies that contain a sun protection factor.
Examples: blueberries, watermelon, yellow peppers, tomatoes, and yellow summer squash.
2.
Eat super foods with SPF like cocoa and green tea. Cocoa (raw, organic, dark chocolate) contains 712 compounds, many of which are potently antioxidant and skin-protective. Green tea contains antioxidant compounds called polyphenol catechins, which protect skin cells from exposure to UVA and UVB rays
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Avoid overexposure to the sun during intense heat. Moderation, not total avoidance is the key to reaping the benefits of the sun.
4. 5.
Wear a hat and drink plenty of water to avoid becoming overheated and exhausted.
If you choose to use sun block or lotion, choose a natural product that does not contain harmful ingredients that could potentially have adverse effects. Coconut oil contains an SPF of 6 and can be used along with other natural ingredients to make your own lotion.
Sunlight is the best and only natural source of vitamin D. Unlike dietary or supplementary vitamin D, when you get your ‘D’ from sunshine your body takes what it needs and de-metabolizes any extra. As vitamin D experts and many health groups now advocate getting 1,000 to 2,000 IU of vitamin D daily — five to ten times the old recommendations. Because too much ‘D’ from dietary supplements may cause the body to over-process calcium, nobody really knows for sure how much supplementary vitamin D is safe. On the other hand, sunlight-induced vitamin D doesn’t have that problem – it’s the way your body is intended to make it! * information taken from www.sunshinevitamin.org INSPIRE HEALTH
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women that inspire
o t s p e t S y s a E 6 Fabulous Health Positive Energy
KIM MILLER AND SHANNON DOUGHERTY, FROM FIT MOM DIET, ARE LIVING PROOF THAT BUSY WORKING MOMS CAN BE FIT, HEALTHY, AND FULL OF POSITIVE ENERGY. IN THIS ISSUE OF INSPIRE HEALTH,THIS DYNAMIC DUO SHARES THEIR TOP SECRETS FOR MAINTAINING FABULOUS HEALTH AND POSITIVE ENERGY. 1. Fuel Your Body with Healthy Foods One of the biggest mistakes people make is not eating the right foods to fuel the body. Providing the body with a steady stream of nutrients throughout the day helps maintain blood sugar levels and keeps energy high. Your body cannot perform at an optimal level if you are feeding it junk. Eat nutrient-rich, balanced meals each day, which include complex carbohydrates, protein, fruits and vegetables and healthy fats. 2. Move Your Body It might seem that moving the body requires a lot of energy, but in actuality being physically active has been known to increase energy levels. If you are just starting a new exercise plan, do enough to feel refreshed, but not extremely fatigued. Remember to be consistent with your exercise routine and find ways to make exercise fun. Participate in a family or community event, find a workout partner or take up a new activity. When it comes to increasing your fitness abilities, set achievable goals and work on them regularly. Kim says: “I find it easy to stay on track when I let my family and friends know what my health goals are, this allows them to support my endeavors.”
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3. Stay Well Hydrated Dehydration is one of the leading factors in daytime fatigue! Staying hydrated is absolutely essential to maintaining good health and energy. The easy part is that increasing your water intake is very simple to implement. Carrying around a water bottle is worth the effort; proper hydration helps prevent headaches, hunger, and lethargy. Being properly hydrated will help you maintain consistent energy levels throughout the day. If you struggle with getting enough water, try adding fresh fruit, veggies, or lemon juice to your water for enhanced flavor. 4. Get Adequate Rest Never underestimate the value of a good night’s rest. Many aspire to eat better, get fit, and live a happy balanced lifestyle, but if adequate rest is lacking, these aspirations can become very difficult to achieve. For a well-rested mind and body, aim to get at least seven to eight hours of rest each and every night. Shannon says: “Whenever possible, I take ten minutes during the day to just close my eyes. I find that short power naps do wonders, helping me to feel rejuvenated.”
ABOUT FIT MOM DIET: Kim Miller and Shannon Dougherty have been passionately forging a leading path in the health and fitness industry for several years.These multi-tasking super moms are writers, models, and health and wellness coaches. Motivated by a strong desire to spread their unique healthy living philosophy with as many women as possible, they combined their talents to create Fit Mom Diet. Through Fit Mom Diet, Kim and Shannon have developed a diverse network of moms, young and old, that are devoted to encouraging and motivating each other to eat clean, live fit and be amazing. Kim and Shannon readily share healthy living advice, fitness tips, and delicious healthy recipes through their web site (www.fitmomdiet. com).They firmly believe that health is something that every woman can achieve, and they are inspiring women everywhere to love their bodies. Scan this QR code to see Kim and Shannon’s latest E-book, Fit Mom’s Guide to the Body You Love. This introductory book is designed to help start you on your journey to a new healthier lifestyle. http://fitmomdiet.com/store/
5. Live in the Moment In today’s society, it’s all too easy to continually try to do more, more, more. But, sometimes, less is more. Rather than do more work, focus on ways to achieve better work. This theory can be applied to all areas of life, including work, family, and fitness. When spending time with family and friends, make it count. Practice being completely present and thoroughly enjoy the time you have with loved ones; try to avoid interruptions, especially those of an electronic nature. Despite being busy, resist the urge to multi-task all the time. When it comes to work, aim to be involved in fulfilling projects, rather than all the small things that amount to very little. When it comes to fitness, be mindful during exercise. Pay attention to each movement and how it affects your body. A thirty minute focused workout is much better than an hour spent moving without intention. 6. Show an Attitude of Gratitude It is very easy to expend precious energy on negative emotions like worry, frustration and fear. One of the best ways to get a handle on negative emotions is to focus on gratitude. Being grateful requires thinking about things for which we should be thankful. Start a gratitude journal and take five minutes each day to write down the things for which you are grateful. Focusing on all the wonderful things you do have versus what you do not, can help you feel happy and thankful, resulting in positive energy. If you follow these six steps, despite being a busy wife, mother, or even grandmother, you really can feel happier, healthier, and more energetic! Get inspired to join Kim, Shannon, and women everywhere that are taking time to invest in themselves, and experience the amazing benefits of healthy living.
SOMETHING TO SWEAT ABOUT-Is your deodorant Toxic? SMELLING FRESH IS A NECESSITY, ESPECIALLY DURING SUMMER TIME WHEN THE SWEAT GLANDS ARE GETTING THEIR FAIR WORKOUT. WHILE NECESSARY IT MAY BE, FEW PEOPLE ARE AWARE OF THE HIDDEN DANGERS IN THEIR ANTIPERSPIRANT.
effects, increasing the growth of breast cancer cells. Furthermore, your body can become more toxic because powerful astringents can cause pores to close, stopping sweat and toxins from escaping the body. Now that is something to sweat about!
Sweat seeping through your clothes is a minor issue when compared to the toxic ingredients, aluminum and aluminum oxide, found in most deodorants. In 1993, the World Health Organization said, “There is a suspected link between Alzheimer’s disease and the toxicity of aluminum.” In addition to Alzheimer’s, The Agency for Toxic Substances & Disease Registry reports that exposure to high levels of aluminum may result in respiratory and neurological problems. Neurological disorders are not the only concern; according to the National Cancer Institute, some scientists suggest that aluminum, when applied near the breast, may cause estrogen like
Aluminum is one of the most common elements in our environment, and avoiding it completely may be impossible. However, there are many steps you can take to avoid direct exposure to aluminum and thereby greatly reduce the dangers it poses to your health. As a consumer, selecting an aluminum-free deodorant is a powerful, healthy choice you can make. Read ingredient labels to avoid the following: aluminum, aluminum oxide. Suggested brands for non-toxic odor control: Dessert Essence, Tom’s natural care, Jason.
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healthy recipe
HEALTHY
black bean dip By:Kim Miller from Fit Mom Diet
Ingredients ✔ 1 can of organic low sodium black beans ✔ 1 diced English cucumber ✔ 1 cup of salsa ✔ 3 diced jalapenos (if you like a spicy dish) ✔ 2 ears of corn ✔ 3 tablespoons cilantro ✔ 1 package Whole Wheat tortillas
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Step 1 – Set oven on bake at 350 degrees Step 2 - Boil corn to desired tenderness Step 3 – Dice cilantro, jalapenos and English cucumber Step 4 - Cut corn off ear and mix kernels in a bowl with black beans, English cucumber, salsa, jalapenos and cilantro Step 5 – Place tortillas on a baking sheet over tinfoil and bake for approximately 15-20 minutes until crisp Step 6 – Break tortillas in pieces for dipping chips Why we love this dish? Black beans are loaded with protein and fiber, making this appetizer a great healthy addition to your summer barbeque menu. It’s an inexpensive dish to make, so it is an ideal option for large groups of people. Corn, also high in fiber, is readily available in the summer months and can be found almost anywhere; its sweet texture is both tasty and refreshing. Those who like a spicy kick will enjoy the jalapenos in this dish, and for those with milder taste buds, they can be easily removed.
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fashion FEATURE
ASIAN INSPIRED NANETTE LEPORE SPRING/SUMMER 2013 COLLECTION
Top Pantone colors for this season: Zesty Lemon,African Violet, Poppy Red, Nectarine, Emerald
What’s HOT in Fashion this Summer? Summer 2013 boasts bright colors, Asian inspired wraps, oversized prints and stripes. Not only do these cover-ups look chic on the sand, the bold graphics and silhouettes can easily transition between building sandcastles to a sunset cocktail soiree. An asymmetrical cut dress paired with a sky-high wedge, or a pretty lace frock complimented with a sparkling sandal will have an elegant, appealing, and comfortable presence at the beach and clubhouse pool deck.
ACCENTS & ACCESORIES: All of the beautiful pantone shades can be perfectly paired with metallic tones and leather accessories from your tote to your toes. Nail polish has been a huge trend in 2013, and it is not going anywhere. Summer fashion is not only about the clothing, but also the overall look. Have fun with a bright polish that compliments your style or stay neutral and let your coverup make the splash.
Inspire Health Tip:
When it comes to summer fashion, don’t be boring. Summer fashion is all about trying something new or updating the old with bright and bold. Get inspired by your destination —just go for it!
INSPIRE HEALTH
MICHAEL KORS SPRING/SUMMER 2013 COLLECTION EMERALD GREEN
WITH SUMMER IN FULL SWING, FASHION TRENDS ARE BURSTING WITH COLOR. WHILE IMAGINING YOURSELF ON THE BEACH OR SITTING NEXT TO A POOL, NO DOUBT SANDALS AND SWIMSUITS FILL YOUR MIND—SO WHAT ARE YOU GOING TO WEAR?
MICHAEL KORS SPRING/SUMMER 2013 COLLECTION BOLD STRIPES
By: Fashionista Beka Rendell
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healthy mind FEATURE
REGAIN
YourYouthful Figure Now that you’ve reached age 40, do you find it harder to lose weight? Despite the biological factors that adversely affect middle aged dieters, a youthful physique is still within reach!
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IT
IS TRUE THAT YOUR METABOLISM NATURALLY SLOWS BY ABOUT 5% EACH DECADE. AT AGE 35,YOU WILL BURN 100 FEWER CALORIES EACH DAY THAN YOU DID AT AGE 25. AT AGE 45,YOU WILL BURN AN AVERAGE OF 200 CALORIES LESS PER DAY. ANOTHER FACTOR THAT COMES WITH AGE IS A DECREASE IN MUSCLE MASS. MANY ARE ALSO AFFECTED BY THE NEGATIVE CONSEQUENCES THAT RESULT FROM THEIR EARLIER YEARS OF FAD DIETING. WITH A SLOWER METABOLISM AND LOSS OF MUSCLE TISSUE STACKED AGAINST YOU,YOU MAY WANT TO THROW YOUR HANDS UP AND ADMIT DEFEAT, BUT BUYING LARGER PANTS DOES NOT HAVE TO BE YOUR FATE!
REGAIN YOUR YOUTHFUL FIGURE
When your metabolism slows, as a result of aging, it does not mean you should shift to slow-mode too. In fact, it is extremely critical to stay active throughout your life, no matter your age. The combination of a slower metabolism with inactivity is a sure way to weight gain. In fact, experts estimate an 8-12 lb. weight gain per year for inactive individuals over the age of 45. If early adulthood had you so busy that exercising was never a part of your lifestyle, it is never too late to begin. Adding aerobic activity to your daily regimen is a simple way to improve overall health and get you on the road to a slimmer figure. Additionally, making good food choices is essential for regaining your youthful body. Women especially need to be cautious about their diets; changing levels of estrogen often result in added cravings for sugary and fattening foods. Make it a practice to skip dessert and late night snacks. High quality meals that are lower in calories will produce the results you are looking for. If you feel too overwhelmed by the weight that has snuck up on you, or are discouraged by past attempts at losing weight, take it one week at a time. Set small goals for yourself. Perhaps, begin with a schedule of brisk walking two days per week until you progress to 5 to 7 days a week. Adopting healthier lifestyle habits will set you up for long term success rather than the short lived results that come from crash diet attempts.You don’t have to adopt a specific diet; simply make small changes and stick to them. For example, be aware of how many servings of vegetables you eat each day (3 to 5 is recommended). Notice how often you have sugary snacks, and try to have fruit or even nuts instead. Drink more water. Buy a reusable water bottle and attempt to drink the recommended 64 ounces each day. Be calorie conscious. Calories add up quick, and it is easy to consume too many.
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No matter your age set a goal today to get out of the rut you have been in. Write down a few changes you personally would like to make this month. Stick with those changes and progressively work on other habits you would like to improve. With consistent effort, you can change the unhealthy habits you have accumulated over the years, and avoid the common middle-aged middle. Be patient; don’t dread the habit changing process. Soon, your youthful body will reappear!
The MASSive Difference
Muscle tissue burns up to THREE TIMES more calories than fat. Wow! That means, the more muscle mass you lose the fewer calories you will burn. Or, in other words, the more body fat you have, the easier it is for you to gain more. A typical body fat percentage for mid-life is 40%. But, this number can be reduced with regular exercise and proper nutrition (a healthy body fat range is 25% for women and 14% for men). Weight training in particular can help maintain muscle mass, and essentially help you burn more calories. INSPIRE HEALTH
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beauty FEATURE
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VITAMIN D3
NFORTUNATELY, AS WE AGE, WE LOSE THE ABILITY TO PRODUCE VITAMIN D3 IN THE SKIN. 87% PERCENT OF AMERICANS ARE DEFICIENT IN VITAMIN D. THESE DEFICIENCIES ARE DUE TO A VARIETY OF FACTORS INCLUDING DECREASED SUN EXPOSURE, WORKING INDOORS, AND THE OVERUSE OF SUNSCREENS (MOST SUNSCREENS ACTUALLY INHIBIT THE ABSORPTION OF VITAMIN D).
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Taking oral supplementation is a beneficial way to correct vitamin D3 deficiencies. However, bypassing the skin with oral supplementation helps internally but does not support the skin? New research shows that both oral supplementation and topical application of vitamin D3 cream, may support the protection and rejuvenation of aging skin. Skin cells die at a rate of about 30-40,000 cells per minute. Vitamin D3 comes to the rescue in the vital role of the producing specialized cells
called keratinocytes. Keratinocytes are important because they produce millions of new healthy skin cells every few minutes. Keratinocytes are dependent on vitamin D3 to create the structural framework that supports the skin tone and locks in the moisture needed to stay supple and soft. Without the production of keratinocytes in the skin, the skin will dry out, wrinkle, sag and become thin and fragile; thus, vitamin D3 is the jewel of youthful skin.
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healthy recipe
MANGO COCONUT POPSICLES On a hot summer’s day, kids find it hard to resist a yummy and sweet, refreshing popsicle. Unfortunately, most popsicles at the super market are extremely high in sugar and contain high fructose corn syrup, dyes, and other unhealthy ingredients.The good news is your kids don’t have to be deprived; it is simple to make your very own healthy popsicles using just a few natural ingredients.Your kids will absolutely love them! What you need: 1 cup canned coconut milk (no sugar added) 1.5 cups fresh sliced mango 1 (tbs) of honey 1 cup water What you do: In a blender, mix together the milk, mango, and water. If the mixture appears too thick, add a little more water (1 tbs. at a time until you reach desired consistency). Add in honey, then blend on high speed for 10-15 seconds. Pour mixture into popsicle trays, then add popsicle stick. Freeze over night; enjoy the next day.
3 Summer time Healthy Snacking Tips: Kids love to snack. Out of sheer boredom they will wander to the fridge to find something to chomp on, especially during summer time when they are out of school. Here are a few summer time snacking tips to help your kids choose healthy options. 1. Teach your kids to drink water as their primary drink of choice. If they are being hydrated with pure water, they won’t have cravings for sugary fruit juices. Avoid serving them juice or soft drinks with every meal, instead, opt for water. 2. Have fresh fruits and veggies cut up in individual serving sized containers so they can easily grab it in a snacking frenzy. 3. Start the day with a healthy, balanced breakfast to help avoid continual snacking before their lunch time meal.
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healthy kidsFEATURE
Create opportunities for kids to be active Kids need parents to make activity easy by providing equipment (balls, bikes, weights). Also, parents need to make it a point to schedule time to take toddlers to playgrounds or older kids to sporting activities or gyms. The best way for kids to get physical activity is by incorporating physical activity into their daily routine.
Keep kids active ANYONE WHO’S SEEN KIDS ON A PLAYGROUND KNOWS THAT MOST TODDLERS ARE NATURALLY PHYSICALLY ACTIVE AND LOVE TO MOVE AROUND. IN FACT, IT IS EVEN MORE OF A CHALLENGE FOR THEM TO SIT STILL THAN IT IS FOR THEM TO MOVE. WHEN YOU, AS THE PARENT, ARE EXHAUSTED BY THE DAY’S END, IT MAY BE DIFFICULT TO THINK ABOUT SHIFTING GEARS TO EXERCISE. BUT,YOUR PERSISTENT EFFORTS ARE WORTH IT. IN FACT, DID YOU KNOW THAT IF YOUR CHILD IS INVOLVED IN ACTIVITY AT AN EARLY AGE IT CAN ACTUALLY HELP THEM LEAD A LIFETIME OF BEING ACTIVE? When kids get a little older and settle down a bit more, you then have the challenge of motivating them to get enough daily activity. As kids mature, like adults, they have increased demands made on them. Some challenges may include: lots of homework, peer pressure, busy parents, or they may not feel athletically inclined. Furthermore, this day and age, parents are more reluctant to let children roam the neighborhood in search of play time. Opportunities might seem limited, but when parents set the example, children feel more encouraged to be active too. In fact, when parents seek to establish healthy patterns
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in their children, these can last into adulthood; and healthy, physically active kids have been shown to be more likely to be academically motivated, alert, and successful. Choose an age appropriate activity. Chances are your pre-teen will not enjoy going to a toddler park. Activities need to be based on skill and age. If an activity is too easy or even too difficult, the child may become either bored or frustrated and resent physical activity. Some kids may be naturally drawn to non-contact sports like swimming, tennis, or running. Encourage them to follow an activity that fits their nature or personality.
1. As a family, take a walk or ride bikes each evening before dinner. 2. When planning “play” dates for young kids, focus on the “play” by planning an outdoor fun activity for them. 3. Encourage tweens and older kids to explore sports until they find one they truly enjoy. 4. Focus on fun: Kids will not stick with something that feels like work. If they enjoy the activity, they will want to do more of it. If kids are involved in competitive sports, encourage them to have fun too. Certain caution is needed so that parents do not pressure kids into becoming overly competitive.The most important thing is not the number of points they score but that they are physically moving and improving their health. General guidelines are children 6 to 17 years should perform 60 minutes or more physical activity each and every day. Is your child getting at least that? If not, it begins with you. ENCOURAGE YOUR CHILD TO MOVE by making movement fun and by taking the lead in doing so!
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