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Lose Weight the Smart Way
Sylvestra is the newest diet program that involves the basics, eating and exercise. We send you all-natural foods that best fit your dietary needs and send you an exercise regiment that is tailored to your capabilities, making it so that while it is not too hard you’re still pushed to reach new heights. www.livelifesyvestra.com
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1-800-789-2459
It’s not pills It’s not calorie counting It’s Sylvestra
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10 Easy Steps to Eating Better
Page Here’s How
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Deep Breathing, Easy Breathing
Page Breathing Exercises 101
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8 Steps to Step Less
Page Maximize Your Run
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Stretching Out the Tension
Benefits of Partner Yoga
Weight Lifting Myth or Muscle? 10 Myths Debunked
Fish Are Friends & Food Benefits of Eating Fish
Editor-in-Chief Jonathen Ruesch Managing Editor Taylor Swanson Photography Editor Michael Cox Copy Editor Alex Morales Advertising Manager Warren Peace Writers Janice Coral Jason Johnson Mason Lorrell Denise McCowall
Photographers Alyssa Dare Joshua Patrickson Danny Phillips Margaret Wilkinson
Contents
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Easy Steps to Eating Better Here’s How
Story by Jonathen Ruesch, Editor-in-Chief Photograph by Alyssa Dare, Staff Photographer
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ating healthy may not seem like it is always easy. We think of calorie counting, measuring cups, bland tastes and being left unsatisfied with the portions. However, sometimes it really just takes a bit of will-power, time and following these 10 easy steps that we have laid out for you to getting into a healthier, happier lifestyle. Continued on Page 6
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Set yourself up for success
hink about changing to a healthier diet in smaller steps instead of a sudden change. Make the changes gradually and with commitment. Simplify your eating habits. Don't focus as hard on counting calories and measuring portions and focus on color, variety and freshness. Find foods and recipes that you like that have a few fresh ingredients in them. You can also slowly replace different ingredients, such as going from butter to olive oil or add a salad to dinner that's full of different colors of vegetables.
Moderation is key
hat exactly is moderation? It’s a word thrown around in diets but people don’t always really what it means. It just means only eating as muh as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Despite what fad diets say, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minderals to sustain a healthy lifestyle. This is also about moderating the unhealthy food you eat. You don’t need to view them as off-limits, that might just make it so you want the food more. If your diet is healthy, eating a junk food once in a while will have less of an effect on your body.
It’s not just what you eat, but how you eat
ake time to chew your food slowly and actually savor every bite. We tend to rush our meals, forgetting to actually taste what we are eating. Also listen to what your body is telling you, see if you are really hungry or you’re just wanting a glass of water instead. Also stop eating before you feel full because it takes a few minutes for your brain to say that you are food. Eating breakfast and eat smaller meals throughout the day is also a good tip. This keeps your metabolism going.
Put a little, or a lot of color in your diet
ruits and vegetables are the keystone of any healthy diet. They are low calorie and filled with nutrients. This is the time to really taste the rainbow. Try to get at least one in every meal, the brighter the color the better because deeply colorful fruits contain a higher concentration of the good stuff while different colors have different kinds. Aim for a minimum of five each day.
Have more healthy carbs and whole grains
hoose healthy carbohydrates for long lasting energy and a long lasting feeling of satisfaction. Healthy carbs are in whole grains, beans, fruits and different vegetables. They help you feel full longer because they digest slower. This also keeps blood sugar and insulin levels stable.
Bring on the healthy fats
ood sources of healthy fat are used to nourish your brain, heart and cells as well as your hair, skin and nails. Omega-3 fats like EPA and DHA are good to look out for, being particularly important, helping reduce cardiovascular disease, improve your mood and prevent dementia. Two fats to look out for are monosaturated fats, which are from plant oils (canola, peanut, olive, avocados, nuts and seeds), and polyunsaturated fats, like Omega-3 and Omega-6, which are in fatty fish like salmon and anchovies, as well as sunflower, corn, soybean and more.
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Put protein into perspective
Photo by Margaret Wilkinson
rotein is what keeps us going throughout the day. Protein is broken down into amino acids that are the body’s basic building blocks for our body and are essential for maintaining cells, tissues and organs. The key to ensuring high-quality protein is to try different types instead of relying on just red meat or whole milk dairy products that are high in saturated fats. Try different things like fish, beans, seeds, peas, tofu, chicken and soy products.
Calcium leads to strong bones
eing the key nutrinets that your body eeds to stay strong and healthy, calcium is the essential building block for lifelong bone health and more. Good sources of calcium come from dairy products, beans and even many vegetables such as turnip greens, kale, romaine lettuce, celery, broccoli and other leafy green vegetables.
Watch your sugar
ugar causes energy ups and downs and can contribute to weight and health problems, but sugar is not only in our sweets, but also bread, canned soups and vegetables, margarine and more. Avoid sugary drinks like soda, sweeten foods yourself and eat naturally sweet food like fruits and peppers.
Fiber, fiber, fiber
ating high-fiber foods help maintain regularity, lower risk for heart disease, stroke and diabetes, as well as help you lose weight. Fiber helps you stay fuller longer as well, which will lead to eating less . HealthCode ∆ PAGE 7
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retching Out
Tension
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The Benefits of Partner Yoga
Story by Jonathen Ruesch, Editor-in-Chief Photograph by Joshua Patrickson, Staff Photographer
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artner yoga can be booths shared and supported. Supported is when each partner assumes a position that is supported by the other while supported means that one assumes a yoga pose while the other partner solely provides support. The benefits of yoga include learning breathing techniques, improved endurance and flexibility, and many more, but partner yoga increases the potential of each of these. Continued on Page 10
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In partner yoga, two people put together their yoga practices for a deeper experience, taking it to its fullest potential when both partners are fully engaged in the experience by relying on each other to maintain balance and focus. The additional physical support allows the participants to experience a pose that is normally familiar way in a different, deeper way. Partner yoga also allows the emotional barriers between you and your partner to break down, making it so that you and your partner become closer while doing something that’s healthy for both your mind and your body. This makes it so that it can be great for couples, friends and family members because while the name Photo by Danny Phillips “partner yoga” suggests intimacy, it Couple Michael Erinson and Samantha Case says that couple’s yoga has improved their relationship as well as made it so that it is easier and more entertaining for them to maintain is not at all limited to couples only. their healthy lifestyle. Even acquaintances and complete strangers can gain the benefits from or even the day before. It also helps bring a sense of partner yoga. Partner yoga enhances communication balance to someone’s life. This is a chance to forget about and nurtures trust between two people, strengthening or the busy work day that lays ahead of us even if it is for creating a connection only 20 minutes. with them. We really enjoy couples yoga. It’s easier than we So sit back, relax This exercise is thought it would be and it gives us something to do and get your stretch a good practice for together that we love to do, we actually met during on with someone anyone who needs a yoga class.” Samantha Case, partner yoga practitioner else. While it time to let the day may seem odd or go, it allows for an unfamiliar at first, it’s interruption in the day-to-day life, allowing two people something that, with time, can seem like the best part of to come together to just unwind. The act of stretching your day. releases the tension that has built up throughout the day
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Photo by Joshua Patrickson Marissa Smith and Lindsey Turner go to the beach for partner yoga, saying that the sound of the ocean waves really helps them relax and gets them further into the mindset. PAGE 10 ∆ HealthCode
Photo by Joshua Patrickson Denise and Daniel O’Malley work daily on their partner yoga, incorportaing it into the morning routine. They say that it makes their day go by a lot smoother.
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