CHANGE YOUR LIFE
ICEBERG TECHNIQUE
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EDITOR’S LETTER
Contributors Editorial Editor-in-Chief Nipa Shah Contributors Dr. Craig Goldin Art Director Bhavi Shah Design Alexandra Bourget Laxmi Kanth
H
ello and welcome to our “changing your life” issue. In this issue, we share the “Iceberg”. People are often overwhelmed when they think about “changing their lives”. The Iceberg Technique helps us understand what drives our behaviors, and what must change to truly be able to “change our lives”. This month’s issue also contains information on keeping your skin healthy in harsh winter months with home remedies. We also present information on managing anxiety, understanding carbohydrate types, training using the high Intensity interval method, and more. Also included are a new cache of recipes, which we hope you will enjoy trying and sharing with friends and family. We hope that you enjoy this edition as much as we enjoyed bringing it to life. We welcome your feedback and comments. We also seek contributors who are interested in sharing their health & wellness tips. Please email your feedback, comments, questions, and interest to contribute, to admin@michiganbehealthy.com. Sincerely,
Nipa Shah Editor-in-chief Michigan Be Healthy A Made in Michigan Magazine
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Ad Sales admin@michiganbehealthy.com Marketing Nikki | Jessica | Nick Cartoon Credits
T. McCracken
For Advertising, Subscription, & Circulation admin@michiganbehealthy.com Printed & Published by Publication Printers All content, in both the print and online versions is owned by Jenesys Group, LLC, under international copyright laws. This magazine publishes content which is informational and educational. The content in this magazine is not meant to be used as medical advice. No part of the content can be reproduced in any form wihtout the prior written permission of the publishers. Jenesys Group and the Michigan Be Healthy team will not be held liable for any usage of the content inaccurately or as medical advice. This is a Made in Michigan publication and as such all disputes are subject to the jurisdiction of courts in Michigan.
“WE ARE WHAT WE REPEATEDLY DO. EXCELLENCE THEN, IS NOT AN ACT, BUT A HABIT.” -ARISTOTLE
MICHIGAN BEHEALTHY | FEBRUARY 2014
DID YOU KNOW?
381%
384%
DV VITAMIN C GUAVAS
DV VITAMIN A SWEET POTATO (COOKED)
67% DV VITAMIN B6 SUNFLOWER SEEDS
*DV = Daily value ** All above DV's are based on a serving size of 100g
CHROMIUM associates with Insulin in the body to help regulate blood sugar levels. It helps the insulin to transport glucose from the blood into the cells. RDI* for women is 25 mcg/day and for men is 35 mcg/day. A Chromium deficiency lowers or prevents glucose absorption by body cells resulting in diabetes-like symptoms.
SOURCES of CHROMIUM
• Mushrooms • Prunes • Whole Grains • Meat • Dark chocolate • Nuts
*RDI = Recommended Daily Intake
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9 HEART HEALTHY FOODS
CONTENTS
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FOR A HEALTHIER LIFESTYLE
VOLUME 1 • ISSUE 3 4 HIIT MINUTES TO FITNESS HIGH INTENSITY INTERVAL TRAINING
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MAKE YOUR CARBS COUNT LIVING WITH DIABETES
FEELING BLUE? HOW TO DEAL WITH ANXIETY & STRESS
FLAVONOIDS WHAT VITAMIN P IS AND WHERE TO FIND IT
WINTER SKIN DETOX
REJUVENATE & REFRESH
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THE ICEBERG PRINCIPLE
HOW IT CAN HELP YOU
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ALSO IN THIS ISSUE: 24 APPLE AVOCADO SALAD 26 SPICY OATMEAL 28 ASPARAGUS SOUP 30 FEATURED: PLANTAINS 34 YOUR BONE HEALTH
Considering Juicing? You may want to think again!
JUICING SIMPLY MEANS GOING ON A LIQUID DIET. LIQUID DIETS WORK, SIMPLY BECAUSE YOU DON’T NEED TO COUNT CALORIES OR CARBS. YOU JUST HAVE TO BLEND AND DRINK. IF YOU’VE THOUGHT ABOUT GOING ON A LIQUID DIET TO LOSE WEIGHT, KEEP THE FOLLOWING IN MIND. WHY TO CONSIDER JUICING
WHY TO NOT CONSIDER JUICING
• You will gain large amounts of nutrients. • Your body will benefit from a variety of vitamins, minerals, and antioxidants. • You won’t be taking in any added salt or sugar.
• You will gain large amounts of carbohydrates and natural sugars. • You won’t get the required protein (which can cause loss of muscle.) • You can lose fiber, if you drink the juice with no pulp.
Bottom line: If you want to reduce weight and gain a high amount of nutrients, replace or enhance your low-calorie mid-day meal, with a fresh juice. Use more vegetables, keep the pulp, and keep the quantity to under six ounces. Here are two great juice recipes which can be made with or without yogurt.
Go Green 1 cup baby spinach ½ cup kale ½ an apple (green) ¼ cup frozen peaches ¼ cup frozen mangoes 6 oz yogurt, fat-free
BLEND all ingredients on high, until smooth. ADD ice cubes or coconut water to make it thinner. Blend until frothy and serve immediately.
Red Delight 1 small fresh beet, boiled & cored 2 carrots 1 small orange ½ cup frozen mixed berries 1 cup coconut water 1-inch piece of ginger
BLEND all ingredients on high, until smooth. DRINK immediately. FEBRUARY 2014 | MICHIGAN BEHEALTHY |
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Basic HIIT Principles
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FLAVONOIDS
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Here are some skin detox tips for keeping your skin looking and feeling great.
Why Skin Detox 12
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Change Your
Life
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FEBRUARY Feb 2014 2014
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Surface Embedded in human mind
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DR. RAM GARG NEUROLOGIST
22997 HALL RD, WOODHAVEN, MI 48183
(734) 671-8744
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Heart Healthy
Foods
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MAKE YOUR
CARBS COUNT
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Feeling
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Apple Avocado Quinoa Salad AVOCADOS CONTAIN HEALTHY MONO-UNSATURATED FAT, WHICH IS GOOD FOR YOUR HEART. CUT avocado, orange, and apple 2 Cups Romaine Lettuce, chopped 1 Avocado 1 Orange 1 Apple ½ Cup Cooked Beets, diced 1 Handful walnut pieces 4 Tbsp cooked Quinoa
into small pieces.
MIX all salad ingredients in a
large bowl.
WHIP dressing ingredients with
a hand blender on high-speed. COAT salad ingredients with
whipped dressing.
MIX in the quinoa. SERVE immediately.
Dressing ½ tsp olive oil 1 tsp lime juice 1 tsp red cider vinegar 1 tsp coarsely ground black pepper Salt to taste
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1 Cup dry roasted oats ½ Cup dry roasted semolina 1 Onion, sliced 1 Carrot, peeled and cubed 1 Green pepper, chopped ½ cup baby corn, frozen 1 tsp Ginger garlic paste 1 Tbsp Oil 1 Cinnamon stick 1 Green Cardamom 1 Tbsp lemon juice Fresh cilantro, finely chopped
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Spicy Oatmeal “SOUP IS A LOT LIKE A FAMILY. EACH INGREDIENT ENHANCES THE OTHERS; EACH BATCH HAS ITS OWN CHARACTERISTICS; AND IT NEEDS TIME TO SIMMER TO REACH FULL FLAVOR.” - MARGE KENNEDY SPICE & VEGETABLE MIX HEAT oil in a medium pan. ADD cinnamon stick and cardamom. Allow them to sizzle for a few seconds. ADD sliced onions and green chilies. Sauté for 2-3 minutes. ADD ginger garlic paste and sauté for another 2-3 minutes. ADD chopped carrots, green pepper, baby corn. SAUTÉ on medium flame for 5 minutes. SALT to taste and set aside.
OATS & SEMOLINA BOIL 3 cups of water in a medium pot. REDUCE flame and slowly add the roasted semolina, while constantly mixing. STIR the mixture and cook over medium flame for 3-4 minutes. ADD the oats and stir until blended. ADD the sautéed spices and vegetables to the oats and semolina. REDUCE flame, and cook mixture for 3 minutes. COVER, turn off heat, and let rest for 5 minutes. ADD lemon juice and garnish with fresh coriander leaves to serve. FEBRUARY 2014 | MICHIGAN BEHEALTHY |
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Asparagus Soup
EVER WONDER WHAT TO DO WITH THOSE “NOT SO TENDER” ENDS OF ASPARAGUS? WELL, HERE’S A RECIPE THAT IS SURE TO IMPRESS FRIENDS AND FAMILY, AND LEAVE YOUR TASTE BUDS HUMMING WITH PLEASURE!
2 packs of asparagus ends (the stems that you’d normally throw away) 2 medium potatoes 2 medium onions 2 cloves of garlic 2 tbsp heavy cream optional Crushed red pepper to taste Salt & pepper to taste
COOK asparagus, onions, potatoes and garlic in a pressure cooker. — OR — BOIL asparagus, onions, potatoes, and garlic together in a pot, until tender. BLEND the vegetables at highspeed with some water until they reach a soup-like consistency. BOIL in a pot over medium heat. ADD salt and black pepper to taste. Freshly ground black pepper will enhance the flavor of the soup. SERVE hot
Variations ADD spinach, baby corn, carrots or any other vegetables to the above recipe, to make a healthier soup. ADD heavy cream to make the soup creamy. ADD crushed red pepper, if you desire a spicy flavored soup. 28
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Plantains
Bananas
• Starchy • Used as a vegetable • Longer than bananas • Thicker skin • Are green, yellow or black
• Sweet • Eaten as a fruit • Shorter than plantains • Thinner skin • Color is green when not fully
in color
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ripe; they yellow when ripe
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Plantains A plantain is a member of the banana family.
Plantains usually resemble green bananas. However, plantains are low in sugar and are never eaten raw. Plantains contain a lower moisture content than bananas. Fruits with moisture content convert starch to sugar slower than those with higher moisture content.
BENEFITS OF PLANTAIN
• Highly Nutritious • Good Source of Potassium • High in Vitamins A & C • High in Dietary Fiber • Provide energy as they are high in carbohydrates
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NITA DESAI DDS
making your smile better (248) 848-1126 28535 Orchard Lake Rd Farmington Hills, MI 48334
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MBA, CFP速 Financial Advisor neeta.x.singh@ampf.com 31555 W 14 Mile Rd Ste 300 Farmington Hills, MI 48334-1288 Phone: 248.626.1600 Fax: 248.626.0302
HIGHEST INCIDENCES OF OSTEOPOROSIS: California, Florida, Texas & New York LOWEST INCIDENCES OF OSTEOPOROSIS: Washington, Wyoming, North Dakota, & Alaska
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FIGHT OSTEOPOROSIS: • Eat calcium rich foods such as tofu, yogurt, spinach, white beans, etc. • Take calcium supplements (as recommended by your doctor). • Eat foods rich in vitamin D because it helps the body absorb calcium. Ask your doctor about Vitamin D pills too. • Participate in aerobic activities such as walking, jogging, stair-climbing, etc. • Lift weights to build muscle and strengthen them • Quit smoking • Limit alcohol intake IMPROVE BONE HEALTH CALCIUM-RICH ORANGE COCONUT SMOOTHIE
2 Oranges, peeled 2 Cups of kale, chopped 1 Medium banana, peeled 2 Tbsps fresh coconut meat 4 Ounces of almond milk
BLEND all ingredients until smoothie is creamy and smooth. DRINK smoothie daily to improve bone health.
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A LAW STUDENT. A DEAD SISTER. A BEATEN-DOWN COP. A SEX TRAFFICKING RING.
A STORY OF REVENGE, FAMILY, AND FRIENDSHIP
PAID IN FULL A CRIME THRILLER • PRODUCTION: APRIL-MAY 2014 • A MADE IN MICHIGAN FILM