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June 2014 NO 001 • Price 5 $

Exercise

7 benefits

of regular physical activity

Get energizing workout moves healthy recipes • mental health

{ } Stress Shrinks The Brain

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June 2014 editor

Juliana Adams

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directors Steven Johnson Phillipe Jackson

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publisher Sandy Adams

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marketing director Tom Derth

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design editor Anna Derth

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managing editors Sandy Jones Emma Willliams

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associate editor Sandy Adams

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online editor hellen Adams

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contributing writers Sandy Jones Emma Willliams Robert Franck

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June 2014

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Get energizing workout moves healthy recipes

losing weight

fitness tips

nutrition

mental health

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Editor Word

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Juliana Adams

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Get energizing workout moves

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get plenty of exercise and maintain a healthy lifestyle.

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Exercise:

7 benefits of regular physical activity

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Healthy life natural way Healthy MAGAZINE

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What’s Cooking

Simple Italian

Easy Weeknights Cook from the Pantry

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Quick Fixes Shortcut Suppers 30-Minute Dinners Healthy Snacks

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healthy recipes

Cherry Tomato Salad With Buttermilk-Basil Dressing Total Time: 15 min Prep: 15 min Level: Easy Ingredients:

Directions Put the cherry tomatoes in a large serving bowl. Season with salt and pepper and toss. In another bowl, whisk the buttermilk, sour cream, basil, shallot and garlic. Season with pepper. Drizzle the dressing over the tomatoes and toss.

6 cups red and yellow cherry tomatoes, halved if large Kosher salt and freshly ground pepper 2/3 cup buttermilk 1/4 cup sour cream 3 tablespoons thinly sliced fresh basil leaves 1 shallot, minced 2 cloves garlic, minced

Sweet and Spicy Grilled Salmon Total Time:35 min Prep:15 min Cook: 20 min Level: Easy Ingredients: 2 tablespoons hot sauce, such as Frank’s 1 tablespoon packed dark brown sugar 1 teaspoon smoked paprika 1/4 teaspoon cayenne pepper 2 tablespoons light mayonnaise 1 tablespoon snipped chives 8 stalks celery, very thinly sliced in half moons on an angle 1/2 small red onion, very thinly sliced Four 5-ounce center-cut skin-on salmon fillets, about 1 inch thick Kosher salt and freshly ground black pepper Vegetable oil, for oiling the grill Healthy MAGAZINE 18

Directions Discard the outermost slices of zucchini and brush the rest of the slices with the oil on both sides. Season with salt and pepper. Place on a preheated grill or grill pan for about 4 minutes on each side, or until tender.

Grilled Zucchini Rolls with Herbs and Cheese Total Time: 23 min Prep: 15 min Cook: 8min Level: Easy

In a small bowl combine the goat cheese, parsley leaves and lemon juice, mashing with a fork.

Put 1/2 teaspoon of the cheese mixture about 1/2inch from the end of a zucchini slice. Top with a few spinach leaves and 1 small, or half of a large basil leaf.

Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices.

RECIPE ANALYSIS NOTE: Recipe Analysis Note: Ingredients without discrete measurements such as “Salt, to taste” or “Ice cream, optional” are omitted from analysis. This is because amounts can be highly variable and difficult to determine.

Ingredients: 3 zucchini (about 1/2 pound each), sliced lengthwise into 1/4-inch slices 1 tablespoon olive oil 1/8 teaspoon salt Pinch freshly ground black pepper 1 1/2 ounces reduced-fat soft goat’s cheese 1 tablespoon freshly minced parsley leaves 1/2 teaspoon lemon juice 2 cups baby spinach leaves 1/3 cup basil leaves

BonAppetit Directions Preheat an outdoor grill or grill pan on medium high. Mix together the hot sauce, brown sugar, paprika and cayenne in a small bowl. Transfer 1 tablespoon of the mixture to a large bowl and whisk in the mayonnaise; set aside the rest of the sauce.

Add the chives, celery and onions to the bowl with the mayonnaise and toss well.

Sprinkle the salmon with salt and pepper.

Brush the grill grate lightly with oil. Lay the salmon on the grill, skin-side up, and cook until distinct grill marks appear and the salmon releases easily from the grate, 2 to 3 minutes. Turn and brush the fish with some of the reserved sauce. Continue to cook the fish, brushing the pieces periodically with the sauce, until the salmon fillets are glazed and just cooked through, 13 to 15 minutes more. Transfer the fillets to individual plates and serve with the celery slaw.

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The World’s Healthiest Foods

The health benefits of pear is immense. Drink fresh pear juice during the summer heat to cool down and to prevent sore throat.

• Pears Nutrition Facts Serving Size: 1 medium pear (178 grams) Calories 125 Carbohydrates 28 g Sugar 17 g Protein 6 g Protein 1 g

Cranberries juice is renowned for its effectiveness in treating urinary tract infections because it inhibits bacteria from attaching to the bladder and urethra.

• Cranberry Nutrition Facts Serving Size: 1 cup of chopped cranberries (104 grams) Calories 51 Carbohydrates 13 g Fiber 5 g Sugar 4 g

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Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium.

• Strawberries Nutrition Facts Serving Size: One cup of halved strawberries (152 grams) Calories 49 Carbohydrates 12 g Sugar 7 g Fiber 3 g Protein 1 g

Avocado fruit is used to lower cholesterol levels, to increase sexual desire, and to stimulate menstrual flow.

• Avocado Nutrition Facts Serving Size: One avocado, peeled (136 grams) Calories 227 Fat 18 g Saturated Fat 3 g Carbohydrates 12 g Fiber 9 g Sodium 3 g Mango is called the king of fruits not just for its taste and super flashy yellow colour, but also for the array of health benefits it offers.

• Mango Nutrition Facts Serving Size: One cup of mangos (165g) Calories 100 Carbohydrates 25 g Sugar 22 g Fiber 3 g Protein 1 g

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Spinach is packed with vital nutrients such as iron and beta-carotene, and it\’s a good source of fiber.

• Spinach Nutrition Facts Serving Size: One cup (30 grams) Calories 7 Sodium 24 mg Carbohydrates 1 g Fiber 1 g Protein 1 g Potassium 167 mg Calcium 29.7 mg Magnesium 23.7 mg Folate 58.2 Betaine 165 mg Carrots are an excellent source of vitamin A, providing 210% of the average adult’s needs for the day. They also provide 6% of vitamin C needs, 2% of calcium needs and 2% of iron needs per serving.

• Carrots Nutrition Facts Serving Size: One medium, raw carrot (128 grams) Calories 52 Carbohydrates 12 g Sugar 6 g Fiber 4 g Protein 1 g Sodium 88 mg tomato In daily value, tomatoes provide 38% of what is needed in vitamin C, 30% in vitamin A, and 18% in vitamin K. Best of all: no fat and cholesterol.

• Tomatoes Nutrition Facts Serving Size: One cup (180 grams) of raw, chopped tomatoes Calories 32 Carbohydrates 7 g Sugar 5 g Fiber 2 g Protein 2 g

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The health benefits of onion are endless because of its powerful anti-septic and anti-bacterial properties.

• Onion Nutrition Facts Serving Size: One cup of chopped onions (about 160 grams) Calories 64 Carbohydrates 15 Sugar 7 g Fiber 3 g Protein 2 g Sodium 6 mg Broccoli is known to be hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable.

• Broccoli Nutrition Facts Calories 05 Fat 2.2 g Sodium 201 mg Carbohydrates 40 g Dietary Fiber 16 g Sugar 10 g Protein 17 g Asparagus is packed with antioxidants, ranking among the top fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.

• Asparagus Nutrition Facts Serving Size: One cup (180 grams) of raw asparagus Calories 27 Sodium 3 g Carbohydrates 5 g Fiber 3 g Sugar 1 g Protein 3 g Vitamin C 43.9 mg Calcium 32.2 Phosphorus 69.7 mg Potassium 271 mg Healthy MAGAZINE

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6 Ways to Lose Weight & Save Money

losing weight

Each year, many Americans begin their weight-loss journey to achieve a higher level of physical attractiveness and live a healthier lifestyle. Unfortunately, remaining motivated throughout the beginning phase of the process can be quite difficult, but implementing a few tips into your daily regimen will help you achieve your fitness goals — and beef up your wallet, too.

Here are a few ways that losing weight can help you keep more money in your pocket:

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1. Drink More Water Beverages, such as juice, soda, coffee and specialty drinks, can really put a dent in your wallet. Many of them also pack on the calories due to the sugar content, making them counter-productive to weight-loss efforts.

Let’s assume you head over to your favorite coffee shop each morning to purchase an iced be with water for one month will save you $120 and 12,000 calories, which gives you a slight boost in the pocketbook and cuts unnecessary calories.

2. Chew Gum It always seems like you crave what you can’t have. When altering your diet to help accomplish your weight-loss objectives, the sudden urge to devour a sugary-filled treat from the vending machine may suddenly come over you mid-afternoon if you spot a cupcake or cookie on your co-worker’s desk. To tame that craving, chew gum to distract your taste buds.

3. Plan Your Meals Eating out can add up rather quickly. Spending $10 per day at lunch on a large meal may not seem so bad until your crunch the numbers and realize that it adds up to $300 per month. These meals can also pack on the pounds if the contents are unhealthy.

Use a meal planner (and corresponding coupons if applicable) to control how much you spend on food and what you eat. A meal planner will also force you to be more disciplined and eliminate random snacking.

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4. Leftovers Whether you dine out or in the comforts of your own home, stretching each meal can be both cost-efficient and conducive to weight-loss. If you prepare your own meal, cook enough to last for two or more meals. For those times when you dine out, eat half of your meal at the restaurant and save the remainder for later.

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5. Activities With Friends Substitute girls’ or guys’ night out at the bar for an exercise class at the nearest parks and recreation center. Not only will you save on the cost of food and drinks, but you’ll also burn a few calories.

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6. Walk In 2012, Americans spent $2,912 on gas, according to the U.S. Department of Energy. Since gas expenditures are at an all-time high, try adding walking to your exercise regimen — if the distance isn’t too far — when going to locations near your home, or commuting to and from work.

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Top 5 Fitness Tips and Strategies from the

Experts

NO#1

NO#2 Nutritional Basics

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if possible, eat organic foods and, above all else, maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and fats including such things as fish oils and flaxseeds.

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Prepare Ahead Regardless of what you’re doing, preparing yourself in advance gives you the best chance to accomplish your goals. Micah LaCerte, a personal trainer and fitness competition world champion, explains that your approach to nutrition should be no different. LaCerte says it’s best to prepare for your “upcoming day by prepping all your food in advance.” He adds that this will ensure you do “not eat bad foods or skip meals.”

NO#3 Eat More Eating only three daily meals? For over 25 years, personal trainer Mike Duffy has sought to correct this habit explaining that, “half the people I deal with aren’t losing weight because they don’t eat enough.” Duffy advises them “to eat five times a day, about every three hours to stimulate their metabolism” including two mini meals between their three basic meals. With activity levels decreasing throughout the day, he advises to “eat less as the day goes on.”

NO#4 Portion Control You’ll be eating more often, so paying attention to portions is extremely important. Jay Cardiello, a personal trainer to countless celebrities and professional athletes, explains that you need to “make sure chicken breasts, (and) meats, are no larger than your palm” and that “spaghettis, (and) pastas, are no larger than your fists.” He also suggests using “smaller bowls, plates, and cups” because studies show people “serve themselves 20 to 40% more food when they’re using larger plates.”

NO#5 Eat With Purpose

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Everything you consume should have substantial nutritional value. No one knows this better than Dan Trink who possesses 11 training certificates in spite of once being overweight. Today, through the magic of the Internet, Trink helps people around the world get healthy and he stresses that, “you want the most nutritional bang for your buck.” He adds “everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared towards optimizing your body.”

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11 Facts About Mental Health

mental health

1. In 2010, there were an estimated 45.9 million adults (age 18 or older) in the US with a mental illness.

2. Mental illnesses are more common than cancer, diabetes, or heart disease.

3. More than 2/3 of Americans who have a mental illness live in the community and lead productive lives.

4. Mental illnesses can affect people of any age, race, religion, or income. It is a medical condition that disrupts a person’s thinking, feeling, mood, and ability to relate to others and daily functioning.

5. Serious mental illnesses include: major depression, schizophrenia, bipolar disorder, obsessive compulsive disorder (OCD), panic disorder, post-traumatic stress disorder (PTSD), and borderline personality disorder.

6. 31.3 million adults (13.7% of the population) received mental health services during the past 12 months.

7. Mental illness and intellectual disability are not the same. Mental illness affects a person’s thinking, mood, and behavior, whereas those with an intellectual disability experience limitations in intellectual function and difficulties with certain skills 8. 4 of the 10 leading causes of disability in the US and other developed countries are: mental disorders, which include bipolar disorder, schizophrenia, major depression, and obsessive-compulsive disorder.

9. Between 70 and 90% of people with mental illnesses experience a significant reduction of symptoms and an improved quality of life, with proper care and treatment.

10. Every year, as many as 8 million Americans who have serious mental illnesses don’t receive adequate treatment.

11. Mental health conditions are the second most reason employees miss work. And by 2020, major depressive illness will be the leading cause of disability in the world for women and children.

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Stress Shrinks The Brain We tend to think of mental illness as a malfunction, so to speak, and brain injury as a separate, physical problem. But you don’t have to take drugs or experience physical trauma to suffer brain damage.

Brain damage may result from excessive levels of cortisol and other toxic chemicals produced by our still-primitive animal body. A large number of animal species, including humans, hold reserves of drug-like chemicals that provide many short-term benefits to survival through their involvement in the fight-or-flight response. However, long-term stress, or the presence of a stress-inducing mental illness in modern life, can cause chronic, long-term release of these chemicals. Cortisol—the “stress hormone”—can kill brain cells directly, impair general brain function, and even make the brain smaller through cellular atrophy. Researchers have also found that a reduced ability in elderly patients to control cortisol levels may be linked to Alzheimer’s disease because of the neurological degeneration those increased cortisol levels cause.

Mental Illnesses Can Destroy Your Body Mental illness isn’t just a problem with your mind—it can also lead to serious physical diseases. Most concerning are probably the statistics that point to increased rates of heart disease in mental health patients, for example, while anxiety disorders may cause muscle and back problems.

Symptoms of anxiety, along with disorders like Tourette’s syndrome, can be traced back to a neurochemical imbalance. Toxic hormones released by the endocrine system under stress can cause huge amounts of damage to the tissues and organs in your body. According to several studies by psychiatric services, individuals with mental illnesses such as bipolar disorder, schizophrenia, or depression were 2.6 times as likely to develop cancer. On top of that, studies quoted by Johns Hopkins University noted

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that those suffering from a serious mental illness had a 50 percent greater risk of hospital visits due to injury than the general population, with a 450 percent increase in death rates from injury compared to the general population.

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recommendation

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magazine

healthy

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