Healthy Advantage Magazine by Jim Schmaltz

A FREE HEALTH & WELLNESS MAGAZINE FROM

FALL 2017

FIRM UP, FEEL GREAT HOW WEIGHT TRAINING

WHY VITAMINS & MINERALS CAN BE YOUR SOLUTION TO BETTER WELLNESS

CAN TRANSFORM YOUR BODY

TAKE CONTROL

Heavenly Scents

of Cold & Flu Season

Find Your Happy Place with the sweet smell of Essential Oils

Get Energized! FIGHT FATIGUE WITH THESE POTENT NUTRIENTS

Ways to help prevent downtime from seasonal setbacks

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contents Fall 2017

features

22 THE MIGHTY MULTI

A daily multivitamin-mineral can fill in the gaps of your whole-food diet, and insure that your body is getting the critical nutrients it needs. By Vera Tweed

26 THE POWER OF ESSENTIAL OILS The aromatic natural power of

essential oils can help promote mindfulness, relaxation, and a general feeling of well-being. Our expert explains how to use EOs. By Amber DeFrancesco

30 STRONG IS BEAUTIFUL Are you a cardio nut who never lifts

weights? Here’s what you’re missing out on, and how to get started.

By Jason Holtzman

departments 4 WELCOME LETTER

A message from Eric Nardulli, Vice President of Giant Eagle’s Health, Beauty & Wellness division.

6 FAMILY FIRST

Don’t let cold and flu season take you out of circulation. Try these tips for avoiding common seasonal ills.

34 PERSONAL TRAINER World-famous trainer Dave Hawk

answers your questions on exercise and nutrition.

36 INSPIRATION After a tragic car accident, this young woman found that committing to fitness gave her a new purpose.

{FIT LIFE} 8 News & Research Recent findings in the world of health and fitness research. 12 Ask a Dietician Hydration is an important to overall wellbeing. Here’s how to keep your tank full. 14 Fit Smarts What’s new in innovative functional beverages that are loaded with nutrients. 15 Beauty Expert Try these new, bold makeup looks for fall. 16 Wellness Fatigued? Revive with these energizing nutrients to get back on your game. 18 Shopping Cart Check out these cutting-edge health and fitness products in stores today.

32 SERENITY NOW!

Learn how to lower stress and reclaim your sanity in a crazy world. By Joseph C. Maroon, MD, and Jeff Bost, PAC

FALL 2015 | Healthy Advantage 2

Flu #1, 2, 3... 4

When hydration really matters

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welcome letter

LET US HELP YOU REACH YOUR WELLNESS POTENTIAL! Giant Eagle & Market District experts are here to help you bolster your defense against cold and flu season, and enjoy a stress-free fall.

ime flies, but I don’t have to tell you that. It seems that we were just enjoying summer weather yesterday, and now the fall season is upon us. Kids are back in school, our sweaters are out of the bottom drawer, and Halloween is around the corner. You also have to start thinking about cold and flu season, especially if you have children who have that special knack for picking up germs from their classmates. Avoiding seasonal illness takes a little bit of planning, and we’re here to help you avoid downtime from common ailments. If you don’t already have plans to get a flu shot from your doctor, you should consider visiting one of Giant Eagle’s pharmacies to get one. Go to our website (gianteagle.com) for more information. For even more tips on avoiding colds and flu, see page 6. As an added defense, I also encourage you to pay attention to your nutritional needs. Not only do the right vitamins and minerals in proper amounts help bolster your immune system, they can also help you reduce stress and feel more energized. On page 16, our own Jason Kuharic, our vitamin category manager, explains what nutrients can help boost your energy and get you through a busy day. We also have information on multivitamin-mineral supplementation on page 22 to help you determine what your needs may be. If you’re planning on picking up high-quality dietary supplements, look no further than Nature’s Basket & Giant Eagle’s “own brand” vitamin lines. We searched for the top U.S. manufacturers, and I passionately believe that we have put together one of the best nutritional supplement programs available (see page 19 for more information on Nature’s Basket). I encourage you to take a look! There’s so much more to this issue, including a primer on essential oils, which are becoming increasingly popular with those looking to optimize their wellness (page 26). We also give you information on stress relief, proper hydration strategies, and even training information. It’s not just about avoiding illness—it’s about feeling great and getting the most out of your day. We’re dedicated here at Giant Eagle and Market District to help you live your best life. Drop by and let us know what we can do for you.

EDITORIAL

Jim Schmaltz EDITORIAL DIRECTOR/ PUBLISHER

Lee Corbin CREATIVE DIRECTOR

Pamela Bunn MANAGING EDITOR

Tami Georgeff PRODUCTION DIRECTOR

Kevin Roach ART DIRECTOR ADVERTISING SALES & PROMOTION

David Hawk GLOBAL DIRECTOR OF SALES (412) 736-2645

Eric Nardulli Vice President, Health, Beauty & Wellness This information is for informational purposes only, and is not a substitute for professional medical advice. Always seek the advice of a qualified health provider prior to starting any new treatments, or if you have questions regarding your medical condition. Although the information contained is intended to be accurate, Giant Eagle, Inc. does not assume any liability for information that is not accurate. 4 Healthy Advantage | FALL 2017

family first

Sick Of Being Sick? Fight Back!

Follow these tips and take control of cold and flu season. BY STACY ACHUA ccording to the Centers for Disease Control and Prevention, between 35 and 50 million Americans contract the flu each year—but you and your family don’t have to be among them. Of course, the best defense is taking preventing measures to avoid catching a bug in the first place. It starts with a seasonal flu shot (they are available at Giant Eagle pharmacies, no appointment necessary). Even if you have a great defense from the flu, you’re still at risk of cold viruses that lurk everywhere, especially in homes with children, who carry them from school. Know the enemy. Here’s a primer on how to deal with the dreaded cold and flu season. 6 Healthy Advantage | FALL 2017

THE DIFFERENCE BETWEEN A COLD AND FLU

Colds are upper-respiratory illnesses that can be caused by more than 200 different viruses. The symptoms of a cold usually begin with minor throat irritation that can progress to a full-blown sore throat, nasal congestion, sneezing, and coughing. A fever only accompanies about 10% of colds and tends to be very mild in adults. However, in children, fever associated with a cold may run as high as 103°F for a couple of days. In contrast to a cold, the flu (medically termed influenza) is a respiratory illness that is caused by a specific virus

and is always more severe than a cold. The symptoms of flu include a high fever (up to 104° F), sore throat, coughing, headache, fatigue, nasal congestion, and aching joints and muscles. The intense symptoms of the flu generally last for about a week, with residual fatigue lingering for another week or two.

PREVENTING THE COMMON COLD

People with weak immune systems tend to catch colds more easily. If you typically come down with more than two colds per year, your immune system is not functioning as well as it could be. Other symptoms of a weak immune

system include cuts or wounds that are slow to heal; chronic viral, fungal or yeast infections, such as athlete’s foot; herpes or candidiasis; sore or swollen lymph glands; chronic allergies; and any type of recurring infection, such as a urinary-tract or respiratory infection. Excessive fatigue is another sign that could indicate your immune system is not up to par.

A WORD ABOUT ANTIBIOTICS

Taking antibiotics is something for your doctor to decide. Usually, you wouldn’t be prescribed an antibiotic for a simple cold or flu. The only exception to this is when you de-

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velop a secondary bacterial infection, such as bronchitis or pneumonia. Colds and flu are caused by viruses, not bacteria, and antibiotics are not effective against viruses. Medical professionals are concerned about the over-prescribing of antibiotics that have unintentionally produced strains of deadly supergerms, which are resistant to many standard antibiotics. If you do need to take antibiotics, you may want to take probiotic supplements during treatment and for one month afterward. That’s because antibiotics don’t just target bad bacteria, they also kill the good bacteria in your gut. Try probiotics that contain both L. acidophilus and B. bifidum three times a day before meals. Of course, consult with your doctor before taking any dietary supplement.

A WET COUGH VS. A DRY, HACKING COUGH

Coughing is the body’s way of preventing mucus from accumulating in the lungs. This is considered a “productive” cough. Painful coughing is a sign that mucus needs to be loosened. Warm steam inhalation can help, as can chest rubs with menthol-containing essential oils. A dry, hacking cough that isn’t productive can also be eased with oil chest rubs and warm steam, and using a cough syrup.

BRONCHITIS & PNEUMONIA

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Bronchitis is an infection of the bronchi, the tubes that carry air to the lungs. Symptoms include a persistent phlegm-producing cough and breathlessness. Acute bronchitis is usually caused by a virus and can last for a few days or longer. Pneumonia is a potentially dangerous viral or bacterial infection of one or both lungs. The symptoms include fever, chills, breathlessness, chest pain, and a cough that produces phlegm.

Simple Ways to Protect Yourself from Catching a Cold or the Flu Keep your hands clean. Of course, the most simple way to avoid germs is to frequently wash your hands. That includes not coughing into your hand and then shaking hands with somebody else. Instead, cough into your upper arm or into a tissue. Eat nutritious food. A healthy diet full of nutrient-rich fruits and vegetables can help boost your immune system. A lot of produce is full of zinc, vitamin C, and other natural defenses against colds. Fill up on them. Try Echinacea. This nutrient has a long history of use for treating respiratory infections. It’s not well understood how it works, but several studies show that echinacea can help you get over a cold faster and reduce symptoms. Stay active. Exercise is a natural immune booster. Of course, watch out for unclean surfaces on equipment, but if you take sensible precautions, you’ll be doing yourself a favor by working out. Try stress reduction techniques. Stress hormones can weaken your immunity and make you vulnerable to germs and viruses. Find ways to relax yourself, whether through meditation, music, or other technique that helps you unwind. Avoid excessive alcohol consumption. Drinking alcohol can weaken your immune system. Avoid overdoing it.

Disclaimer. These statements have not been evaluated by the Food & Drug Administration. These statements are not meant to diagnose, treat, cure, or prevent disease. Before taking any nutritional supplements always consult with your healthcare professional first. FALL 2017 | Healthy Advantage 7

the fit life GET UP, STAY UP, STAY ALIVE

he term “couch potato” is an amusing description of those people who almost never abandon their wide-screen TVs or computer monitors for anything other than basic biological necessities. But even if you get to the gym for an occasional workout doesn’t mean that you may not be a bit of a spud yourself. And it’s no joke. That’s according to researchers at the American Cancer Society, who investigated the link between how much time people spend sitting around and their overall mortality. Looking over a 13-year history, the scientists found that the more time you stay planted on your rear can reduce the time you’re destined to live on the planet. This was more true for women than men. Women who reported more than six hours per day of sitting (outside of work) were 37 percent more likely to die during the 13 years than those who sat

8 Healthy Advantage | FALL 2015

fewer than three hours a day. Men who sat more than six hours a day (also outside of work) were 18 percent more likely to die than those who sat fewer than three hours per day. Interestingly, those who reported to be physically active also had troubling mortality rates if they were acting like human lounge chairs. Let’s say you don’t exercise. Then you’re really cutting years off your life. Women and men who both sat more and were less physically active were 94 percent and 48 percent more likely to die during the 13-year study period, respectively. BOTTOM LINE: The researchers believe that the long stretches of being sedentary negatively affect the metabolic processes in your body, endangering your cardiovascular system and cells. These results also tell us an important, inescapable fact: Fitness is a lifestyle, not an occasional fling.

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the fit life news & research

thanks a latte Drinking coffee may help fight diabetes and depression, and studies suggest an association between coffee consumption and metabolic benefits–just watch out for added sugars. Current research shows that 400 mg caffeine (about 4 cups of coffee) is likely safe for most healthy adults. (Nutrition Journal, Archives of Internal Medicine)

GO AHEAD AND SAY IT: “I’M AWESOME!”

40%

10 Healthy Advantage | FALL 2017

selves were relatively simple, such as: “Super job on the physical activity. Try to repeat this tomorrow.” The scientists believe that the self-monitoring is effective because it makes you more aware of your current behavior and encourages you to maintain an established threshold of behavior. BOTTOM LINE: Pump yourself up with affirmations and other encouraging words as you complete your workout.

Sleep helps boost athletic performance and increase longevity. Deep, quality sleep from 7–9 hours per night increased free-throw percentage and field-goal percentage by over 9% in athletes in a recent study. If that’s not enough, sleep on this fact: Another study found that men who don’t get enough sleep (less than six hours per night) have a four times greater risk of death than men who get 7-8 hours of sleep. (Stanford University Sleep Disorders Clinic and Research Laboratory)

That’s the percentage of Americans who get no exercise at all. The same survey that reported this also says that 68% of men and 53% of women are overweight in the U.S. (Source: Centers for Disease Control)

THINKSTOCK (2)

It sounds so simple, but it works: Positive, real-time feedback helps you stick to your training program and make better progress. Researchers from the University of Pittsburgh found that people who self-monitored themselves using feedback messages from a personal device had significantly more success reaching their physique goals than people who didn’t get feedback. The messages them-

GET ONLINE, STAY ON TRACK

Sure, the Internet may keep you glued to your computer time longer than you planned, but it can also help you reach your weight-loss goals. A study funded by the U.S. National Institute of Health found that those who used websites and online tools to keep track of their efforts were much more successful at weight management than those who didn’t use the web. Logging on was mostly useful in helping dieters keep from regaining weight already lost, by a ratio of 3-to-1 pounds. Clearly, feedback and information available 24/7 can be a big help to your fitness efforts. BOTTOM LINE: See if your gym has any online tools for weight management, and visit gianteagle.com for ideas and recipes for eating light.

food tip!

Here’s Your Salt Scorecard

Current recommendations are to limit your sodium intake to 2,300 mg (or less) per day to reduce the risk of cardiovascular disease and hypertension. Most Americans consume 3,0005,000 mg daily, mostly from salt added during commercial food processing. Only ½ teaspoon of table salt contains almost 1,200 mg sodium–over half of the recommended daily intake!

DON’T SLOUCH!

try this exercise to reduce the tendency

THINKSTOCK; SHUTTERSTOCK

Slouching leads to a bulging tummy and tension in the neck and shoulders. Who want’s that? Doing a bent lateral raise on a stability ball improves posture while strengthening and defining your shoulders. Here’s how to do it: • Sit on a stability ball, hips slightly forward of the ball’s center, and keep feet and knees together. • Hold lightweight dumbbells and bend from the hips, so that the weights are just outside your feet or ankles.

• With palms facing inward and elbows slightly bent, lift with your upper arms, squeezing your shoulder blades, with shoulders down. • Pause, lower and repeat 8 to 12 times. Do one to three sets, depending upon your fitness level. FALL 2015 | Healthy Advantage 11

the fit life ask a dietitian

A FLUID SITUATION

Just because fall weather is here doesn’t mean you can neglect your hydration needs. Here’s how to make sure you and your family stay healthy and safe. BY KIRA PARIS FELKER, MBA, RD, LDN

id you know that the human body is made up of 70-75% water? As temperatures start to drop and fall sporting activities get into full force, many of us can use a reminder about proper hydration to remain healthy and safe even in milder weather. The Institute of Medicine bases water intake guidance on Total Water, which includes all water contained in foods, beverages, and drinking water.

The Total Water daily intake recommendation for women is 2.7 liters, and 3.7 liters for men. An estimated 80% of Total Water intake comes from fluid sources, while 20% is obtained from food—think fruits and vegetables, which have a relatively high water content. Based on this “80/20” ratio, women need to drink an estimated 73 fl. oz. (about 9 cups) of fluid and men need to

drink about 100 fl. oz. (about 12-½ cups) of fluid every day! The fluid needs of adolescents are slightly lower, and children over the age of one year should drink between 35-46 fl. oz. (about 4-6 cups) daily. Keep in mind that these numbers increase on days when physical activity and/or hot weather are a factor, making hydration especially important when playing sports that use heavy equipment, like football.

A WORD ON SUGARY & CAFFEINATED BEVERAGES

Regular drinking water is usually the best choice for hydration, however, there are instances when sports drinks

MEET KIRA PARIS FELKER, MBA, RD, LDN Kira is Quality Assurance Manager, Nutrition for Giant Eagle. She is part of the team responsible for the validation of Nutrition Facts Panels and health claims on Own Brand products, recipe nutrition analysis, and compliance with nutrition-related regulations. She received her B.S. in Clinical Dietetics and Nutrition from the University of Pittsburgh, and obtained her MBA at Chatham University. She volunteers on the Board of Directors for the Pittsburgh Academy of Nutrition and Dietetics, and enjoys yoga and preparing challenging recipes. 12 Healthy Advantage | FALL 2017

THINKSTOCK

The mildest symptoms of dehydration include fatigue, reduced endurance, and impaired cognition—but the effects of extreme dehydration can be much more serious. When is it necessary to take a water break? At the first sensation of thirst, the body has already begun to dehydrate. To maintain fluid balance, the body’s cells lose water and shrink when the body lacks adequate water, and the brain signals the feeling of thirst. For intense physical activity, weigh yourself before and after to estimate the amount of fluid lost through perspiration. Generally, it is recommended that for each pound of weight lost, drink three 8-oz cups of water. Always keep water available, especially when engaging in physical activity or when out in the heat.

or waters fortified with electrolytes may be beneficial. During periods of intense physical activity where extreme perspiration occurs, the body loses electrolytes like sodium and potassium, which are critical to maintaining fluid balance and muscle function. Many sports drinks contain added sugars to fuel athletic performance, so use this option for bouts of intense exercise lasting one hour or more. Soda and other sugarsweetened beverages do count towards fluid intake, but beware of the sugar content. Current dietary guidance recommends to limit added sugars to 10% of calories per day. Sugars provide 4 calories per gram, so those following a diet of 2,000 calories per

day should limit added sugars to 50 g or less. Some sodas contain nearly 50 g of added sugar in a single can—better to save those calories for nutritious foods! Caffeinated beverages such as coffee also count towards fluid intake, despite their potential diuretic effects. Current research shows that 400 mg of caffeine, roughly the amount in four cups of coffee, is likely safe for most healthy adults. Like everything else though, each person reacts differently to caffeine, and some may experience negative side effects after one cup. Caffeine consumption should be limited for adolescents and children, and those with health conditions or taking medications should consult with a healthcare professional before use.

Mix Up Your Water Routine Since water is often the best option for hydration, it helps to mix it up a bit to keep things interesting. Water can be infused with a variety of fruit and herbs for flavoring. Try adding different combinations to your water to find your favorite! Herbs Fruits Basil Cucumber Mint Kiwi Rosemary Mango Lavender Pineapple Sliced ginger

Citrus (orange, lime, lemon, grapefruit)

Cilantro Berries Sage

Melon (watermelon, cantaloupe, honeydew)

Thyme

Stone fruits (peaches, plums, nectarines)

If using herbs, gently warm them in your hands to release the essence of the flavor. Fruits will need to be sliced or lightly muddled so that the flavor comes through. Then, simply add your herbs and fruit to your favorite portable cup, and top off with ice and water for on-the-go hydration perfection. Craving carbonation? Use sparkling or seltzer water instead of tap!

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the fit life fit smarts

New functional beverages are a refreshing wellness boost. BY AARON SHEA

ne of the latest and most popular trends to hit the supermarket industry can be found in the functional beverage case in the produce section, in particular vinegar-based drinks and bone broth. If you haven’t heard of them, it’s time to get up to speed on these innovative functional beverages.

VINEGAR DRINKS (yes, vinegar!)

Vinegar-based sparkling beverages are highly touted for being low-calorie, low-sugar, and often boosted with probiotics. Additionally, consumers are finding that drinkable vinegars offer the same benefits as straight vinegar—but without the acidity and irritation. Sparkling vinegar can be made with apple cider vinegar 14 Healthy Advantage | FALL 2017

or coconut vinegar, which some say equates to a better taste profile and higher amino acid count. Coconut vinegar is also a prebiotic, which is great for gut health, metabolism, and energy. Drinkable vinegars are available from vendors, including Pressery, Kevita, and Suja, and can be found in nearly every Giant Eagle produce section. These beverages are the perfect refreshment to stay hydrated.

The Benefits of Drinking Vinegar

Some advocates believe these new beverages can: * Help fight intestinal problems, including irritable bowel syndrome, constipation, and diarrhea. * Help boost immune function. This is through the probiotic and prebiotic effects.

* Help control blood sugar. Vinegar has enzymes that help you digest starch, according to research from Arizona State University. This means you may get more blood sugar control after eating high-glycemic foods like white bread when you pair it with vinegar.

BONE BROTHS

Drinkable bone broths are one of the most unique new segments to emerge in the functional beverage set. These items are versatile in that they can be enjoyed as a cold drink sipped warm from a mug, or used to enhanced dishes when cooking. Made from simmering GAPrated (Global Animal Partnership) bones married with herbs and vegetables, each variety of bone broth has a deep flavor profile rich in nutrients.

Benefits of Drinking Bone Broth

Some advocates believe drinking these new beverages can: * Help protect joints. Bone broth includes glucosamine, which is a common nutritional supplement taken to help protect joints and tendons. * Helps improve skin. The collagen in bone broth can help improve skin elasticity. * Helps improve sleep. This is through glycine, which some studies has found help people sleep better. * Helps promote stronger bones. Bone broth contains phosphorus, magnesium, and calcium. So look for these great functional beverages now and see what they can do for you!

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DRINK TO YOUR HEALTH

Currently, Giant Eagle is carrying two flavors of bone broth from the Pressery: Chicken Herb and Original Beef. These savory beverages are organic and a great source of protein (proline and glycine) as well as collagen.

the fit life beauty expert

YOUR FALL MAKEOVER IS HERE

Check out these new beauty trends and make dramatic improvements with simple makeup upgrades. By CARLY GOEBEL, Category Manager, Beauty

his season it’s all about making a statement. From lush lips to bold eyes, you’ll soon fall in love with these fresh beauty trends. Here’s how you can put your best face forward and win the day with confidence.

MAKE YOUR FACE POP!

Red Lips: A fit for every occasion. From berry tones to candy apple red, these shades are a classic. No matter your skin tone, it’s just enough to add a pop of color. Get the Look: CoverGirl Continuous Color—Really Red Brown Lips: Does this sound familiar? This ‘90’s classic is making

its comeback.

Try: L’Oréal Infallible Lip Gloss—Raisin Bold Cheeks: For a fresh and sweet look, give your cheeks a touch of rose paired with dark lipstick. Keep it simple with your eye makeup and you’ll be ready for the day! Try: CoverGirl Classic Color Blush Collection

BIGGER, BOLDER EYES

COURTESY OF CARLY GOEBEL

Lashes: Big and feathery eyelashes are perfect as we roll into fall. Give your lashes a boost this season with mascara. Try: L’Oréal Voluminous Lash Paradise Eye Shadows: Metallics reign supreme this season, no matter the

color you choose.

Try: Maybelline The 24K Nudes Pallet Eye Liner: Classic black eye liner is a must this season. Spice up

your look with a sophisticate cat-eye.

Try: Maybelline Master Precise Ink Eye Liner

MEET CARLY GOEBEL Carly Goebel is the Category Manager, Beauty for Giant Eagle stores. A graduate of the University of Dayton with a BA in marketing/journalism, she was named a “Rising Star among the Top Women in Convenience” by venerable industry publication “Convenience Store News.” Carly is based in Pittsburgh. FALL 2017 | Healthy Advantage 15

the fit life wellness

Feeling overworked? Are you tired too often? Here’s how to solve your personal energy crisis. BY JASON KUHARIC, Assistant Category Manager

mericans are working longer hours than ever before, or so we’re told. In 1992, Juliet Schor authored the best-selling book, “The Overworked American,” where she concluded that Americans worked nearly one month longer per year than they did in 1970. While those numbers have tailed off a bit, that doesn’t mean our lives have gotten any less busy. We’re constantly plugged in, on demand, and on call.

A good start is regular exercise, which helps increase your get-up-and-go. But there are over-the-counter nutrients that can help put some pep in your step and keep you mentally alert. Here are few to try when you your tank hits empty. • Caffeine is the most popular form of stimulant for increased energy. It is found naturally in coffee beans, tea leaves, and cocoa beans, and is added to items like soda, energy drinks, and preworkout powder. “WebMD” says that caffeine

can improve mental performance and alertness, and make you feel as if you have added energy. The 2015 USDA Dietary Guidelines says moderate coffee consumption providing up to 400 mg/day of caffeine can be part of a healthy diet. • Guarana is derived from the seeds of a South American tree and may contain 3.6% to 5.8% caffeine by weight (coffee only has up to 2%). This ingredient is most popular in energy drinks. • Vitamins are another common way for people to

Jason Kuharic is assistant category manager for Diet, Nutrition, and Vitamins at Giant Eagle. He was formerly sales manager at Dick’s Sporting Goods, and associate category manager at GNC Live Well. 16 Healthy Advantage | FALL 2017

NATURAL ENERGY BOOSTERS

Energy supplementation can be a polarizing topic for some (Hi, Mom!). If you’re still a skeptic, or prefer to stick with whole foods, you have options. Energy comes from calories. Eating the right foods throughout the day can keep energy levels up. Here’s what to do. • Try nutritious snacks like almonds, fruit, or yogurt (mix in flavored granola for additional texture). • Stay hydrated. Sometimes when we are tired, our body is telling us that it’s thirsty. Try drinking more water to see if it makes a noticeable difference. • Quality sleep! It’s not just how long you sleep, but how well you sleep. Try to get in a consistent routine where lights are out at a similar time every night and you’re waking up at a similar time.

THINKSTOCK; COURTESY OF JASON KUHARIC

REVITALIZE YOURSELF!

manage their energy levels. Energy is a cellular function that depends on vitamins and minerals. Every cell in our body can benefit from vitamin B12. The human body is incapable of creating this on its own and B12 is one of the most popular vitamins on the market. If you prefer to eat your way to your daily recommended values, eat plenty of dairy products, red meat, and certain seafood (e.g., salmon, clams, and mussels). • Acetyl L-Carnitine, CoQ10, Ginkgo Biloba, or Ginseng. These herbal remedies may help increase focus and energy, according to studies. Of course, always check with your doctor before starting any new supplement regimen.

the fit life shopping cart Check out these innovative health products for wellness, weight management and vitality. 1) Clinical Hydration

Rapid Results Hydralyte is the sports beverage that helps you experience the difference with clinical hydration. With up to 75% less sugar and four times the electrolytes vs. leading sports drinks, Hydralyte’s range of great-tasting products are the go-to solution when hydration really matters. Find Hydralyte’s ready-to-drink liquids and convenient, effervescent electrolyte tablets in the digestive aisle.

2) Calm Your Angry Stomach

Phillips’ Colon Health gets to work where the problems start. Occasional gas, bloating, constipation, or diarrhea actually begins in your colon. You need a daily probiotic designed to help defend against these digestive issues. Phillips’ Colon Health has these specially selected probiotics that act before the problems begin. Phillips’ Colon Health is your daily defense against digestive issues.

3) Lidocaine Your Pain Away

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4) From Field to Table

Green Valley’s organic line of ready-to-eat beans, peas, corn and pumpkin are gluten-free, non-GMO, and, of course, USDA organic. Sold in (non-BPA) cans and pouches, these shelf-stable foods allow families to create delicious organic meals for under $10.

5) The Everything Herb

New Chapter Turmeric Force is a powerful herb for maintaining healthy inflammation response, and promoting whole-body wellness, including joint support. Additionally, this 100% pure whole turmeric supplement delivers hundreds of compounds for 3-in-1 turmeric benefits: supports liver health, promotes cognitive function and memory, and is clinically studied for heart-health support.

6) Power of the Pump

Steel Libido RED is specially designed to increase nitric oxide in the body. It features a number of nitric oxide boosters, including ginkgo, theobromine, and citrulline, that increase blood circulation. It’s also packed with nutrients to maximize physical performance, including ginseng, CoQ10, and theanine.

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18 Healthy Advantage | FALL 2017

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9) Smart Snacks

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Before Nature’s Basket puts their supplements on shelves, they ensure that their supplier meets their high standards. That’s why they chose a manufacturer with 90-plus years of experience, resulting in consistent and safe products. Here are a few more reasons to trust Nature’s Basket. • They follow cGMP’s (current Good Manufacturing Practices) even before the FDA mandated that regulation for manufacturers. • Raw materials and end products undergo various tests to ensure potency, purity, identification, strength, and disintegration. They use stateof-the-art technology to carefully screen each raw material for quality and uniformity. They are also third-party certified by UL. • All manufacturing procedures and standard operating procedures are periodically audited by the FDA and several other third-party certifiers. • Comprehensive on-site testing labs are used to verify the absence of dangerous bacteria, like Salmonella and E. coli, but also for gluten, melamine, and pesticides in botanicals. They are certified organic by Quality Assurance International (QAI) and have been since 2007. Transparency Their full-disclosure labels list each product’s contents, such as active ingredients, excipients, and especially allergens. Science-Based Nature’s Basket has a team of chemists, microbiologists, and a registered dietitian to ensure scientifically sound formulas. Sustainability Nature’s Basket ships in boxes that use partially-recycled materials and recyclable crushed paper as packing material. The fully recyclable amber glass bottles are made from 35% recycled material. The white plastic caps are also recyclable. Giving Back—Vitamin Angels Nature’s Basket has donated 11 million children’s multivitamins to the Vitamin Angels since 2006. Vitamin Angels is the only non-profit organization dedicated to providing nutrition to women and children around the world. These statements have not been evaluated by the Food & Drug Administration. These products are not meant to diagnose, treat, cure, or prevent disease. Before taking any nutritional supplements always consult with your healthcare professional first.

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Depending on your diet, nutritional supplements can be unnecessary. But, for many, a good multivitamin may boost your overall wellness. BY VERA TWEED

THE

MIGHTY MULTI

22 Healthy Advantage | FALL 2017

ietary supplements aren’t a magic cure-all for a junk-filled diet, but they do offer some nutritional insurance. Perhaps more importantly, if optimum wellness is your goal, you might find some gold in them thar pills. The multivitamin, or multi, is the most popular nutritional supplement in America, taken by 55 percent of adults, according to the Council for Responsible Nutrition. But when it comes to contents, multis vary considerably. Not only do they come in pills, powders, and liquids, but quantities of individual nutrients differ significantly. But despite so many choices, multis tend to fall into two categories based on two different schools of thought. A more traditional view favors very small amounts of most essential vitamins and minerals. On the other hand, integrative physicians who aim for optimum wellness tend to favor multis with more substantial quantities of nutrients. “We’re aiming for optimization rather than minimal coverage and these vitamins are safe, so we go a little higher,” says Ronald Hoffman, MD, a wellness-oriented integrative physician in private practice in New York City and author of numerous health books. Hoffman suggests looking for the following nutrients in any complete multi.

A combination of vitamin A and mixed carotenoids

Carotenoids, antioxidants which give yellow and orange plants vibrant color, are precursors of vitamin A. Both carotenoids and vitamin A support healthy eyesight but carotenoids also help protect against heart disease and cancer and may reduce sun sensitivity, and vitamin A is necessary for healthy skin. Unlike carotenoids, too much vitamin A can be toxic. Hoffman recommends a combination of the two nutrients because, he says, some people don’t easily convert carotenoids into vitamin A.

Vitamin D

niacinamide), B5 (pantothenic acid) and B6 (pyridoxine) and B12 (cobalamin) Known collectively as B complex, the B vitamins are necessary for efficient burning of carbohydrates and to break down fats and protein. They are often considered anti-stress nutrients. Heavy drinking depletes B1. Low levels of B12 are linked to depression, age-related memory problems and anemia. Some integrative physicians recommend anywhere from 25 to 100 mg of the B vitamins. Amounts of each B vitamin often differ within a multi.

Most multis will contain a range dosage for vitamin D, a bonebuilding nutrient with many other roles. A large body of research shows that vitamin D helps to protect against diabetes, heart disease, cancer, depression, muscle weakness, joint and back problems and even flu. Low levels are linked to obesity and, in older women, more hip fractures. One recent study of more than 13,000 people, published in the Archives of Internal Medicine, found that low levels of the vitamin increase the risk of death from any cause by 26 percent. Hoffman recommends taking a vitamin D supplement in addition to a multi, to get a daily total of at least 1,000 IU.

Folic acid (B9)

Vitamin E

B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin or

ISTOCKPHOTO

science, says Hoffman, our bodies can’t efficiently absorb more than 250 mg at a time, so a daily total of 500 mg should be broken down into two doses. Higher amounts of the vitamin may be needed in times of stress, during extreme physical exertion such as intense training for a marathon, or when recovering from injury. Some nutritionists have observed that low levels of vitamin C promote cravings for sweet or salty snacks, or beverages that contain sugar or stimulants, such as caffeine.

Even low-dose multis tend to contain this quantity of folic acid because, when women routinely get this amount of the nutrient in the early stages of pregnancy, it has been shown to reduce risk for neural tube defects in their babies. Because conception isn’t always planned, it’s recommended that all women of child-bearing age get at least 400 mcg of folic acid daily. For people of all ages, folic acid is associated with less risk for heart disease, depression and Alzheimer’s.

Vitamin C

An antioxidant, vitamin C is required for virtually every aspect of wellness, including healthy skin, heart function, protection against cancer and a healthy immune system. And, low levels of the vitamin correlate with excess weight. According to the most recent

While we think of vitamin E as a single nutrient, in food, it’s actually a family of nutrients. To get a version that’s most like what we find in nature, Hoffman recommends mixed tocopherols, a combination of various forms of the vitamin. Because multis usually contain a single-nutrient form, Hoffman suggests taking a multi with 100 or 200 IU of E and adding an extra mixed tocopherol supplement, for a daily total of 400 IU. Low levels of vitamin E, he says, are associated with risk of stroke, eye problems and various immune problems.

Vitamin K: K2, K or K1 Dosages of different forms of vitamin K are expressed differently but both forms enable our bodies to use calcium effectively to improve bone density. This is important throughout life but especially so for postmenopausal women. Vitamin K is also necessary for normal blood clotting. Anyone taking blood-thinning medications should not take the vitamin. FALL 2017 | Healthy Advantage 23

Calcium

In addition to maintaining healthy bones and teeth, calcium is necessary for normal function of nerves, muscles and the heart. Adults need 1,000 mg of calcium daily up to age 50 and 1,200 mg daily afterwards, but this amount includes food sources, so supplements need only cover the shortfall. Some very preliminary research suggests that too much calcium may contribute to calcification of the arteries, so more isn’t necessarily better. And, too much calcium can cause constipation.

Magnesium

Zinc

Found in every cell in the body, zinc is used by more than 300 enzymes that enable us to function normally. In addition to supporting overall health, zinc may help to relieve acne, is necessary for healthy immune function and is also an antioxidant. In men, low levels of the mineral correlate with fertility problems.

Selenium

The mineral selenium feeds our internal antioxidant system and supports overall wellness. Low levels are associated with higher risk for cancer, heart disease, infection, asthma, infertility among men and women, miscarriage, thyroid problems, depression and rheumatoid arthritis. Getting adequate selenium may help to resolve acne and other skin conditions.

Chromium

Blood sugar problems usually go hand in hand with weight gain, and they can eventually lead to diabetes. The usual cycle starts with too much sugary or starchy food that causes spikes in blood sugar, and then crashes, followed by cravings or uncontrollable hunger. By helping to keep blood sugar stable, chromium may help to curb cravings and control appetite.

Important for the function of muscles, kidneys, the heart and all other organs, magnesium also helps to regulate levels of calcium, vitamin D and other essential nutrients. It tends to have a relaxing effect and can help to alleviate muscle cramps and PMS symptoms, and to improve sleep. Because it’s found chiefly in plant foods, the usual Western diet isn’t likely to provide sufficient amounts. If you take more than your body can use, it will have a laxative effect. Lack of magnesium may cause chocolate cravings.

Fish oil

The omega-3 fatty acids in fish oil can help protect the heart, reduce the likelihood of diabetes, relieve PMS, improve mood, decrease sun sensitivity, improve the condition of skin, promote healthy development of children, and help to prevent or alleviate arthritis, osteoporosis, depression, attention deficit disorder, eating disorders, burns, inflammatory bowel disease, asthma and macular degeneration, as well as supporting healthy weight loss. In Britain, fish oil has been found to improve the behavior of teens who had been convicted of crimes, resulting in fewer repeat offenses. Fish oil doesn’t fit into a multi pill and has to be taken separately, although it’s sometimes included in multis that consist of daily packets of pills. For vegans, Hoffman suggests getting omega-3s by taking a teaspoon of flaxseed oil twice daily These statements have not been evaluated by the Food & Drug Administration. These products are not meant to diagnose, treat, cure, or prevent disease. Before taking any nutritional supplements always consult with your healthcare professional first.

A daily serving of higher-dose multis usually consists of more than one pill. For better absorption, Hoffman recommends taking half a serving with breakfast and half with lunch. Because B vitamins boost energy, some people find that taking them later in the day can interfere with sleep. But when it comes to calcium, taking some of it before bedtime is a good strategy. “That’s the time when the osteoblasts [bone-building cells] get to work,” he says. And extra magnesium in the evening can help you get more restorative sleep. 24 Healthy Advantage | FALL 2017

THINKSTOCK

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The Power of How to harness the wellness potential of these aromatic natural wonders BY AMBER DEFRANCESCO, PROGRAM MANAGER, HEALTH, BEAUTY, AND WELLNESS

Essential Oils A

s long as I can remember, I have been passionately interested in health, wellness, and the human body. I grew up taking vitamins and played sports, and have lived a relatively healthy lifestyle. It was not until college, however, that I began to view popular fragrances and cleansers as something connected to health and wellness. While walking the dorm halls my first week of college, I passed many open doors. On occasion, I would become awestruck by the fantastic aromas awakening my senses. One particular day I smelled something and thought, Wow! I need to find out what that scent is. The complex smell was totally intoxicating. I turned around and poked my head into the room and asked, “What is that fragrance coming from your room?” The student answered that it wasn’t one single scent delighting my senses with joy and excitement, but it was a blend of oils coming from a diffuser. From that moment on, my passion for essential oils was ignited.

Many researchers have reported the use of essential oils dating back 6,000 years. You only need a few drops of oil to smell and feel its healthy properties. However, these oils offer far more than their fragrant appeal. Using EOs allows us to utilize the natural immune systems of plants on ourselves and within our living space.

OIL’S WELL THAT ENDS WELL

As I previously mentioned my awareness and experience with EOs have changed my cleaning habits and choices in perfumes. I’m much more aware and sensitive to the use of bleach, for instance. While researching alternatives to harsh cleaners, I discovered that in the 15th Century, French grave robbers blended clove, rosemary, and other botanicals to protect themselves from disease while stealing from the dead or dying. Yes, I know this is not an inspirational tale. However, this ancient story is now a

Fast forward to today. I continue to believe that extensive scientific studies provide evidence that essential oils and various scents can trigger emotions, health, and arousal in different people. Here’s what you need to know.

THINKSTOCK

WHAT ARE ESSENTIAL OILS (EOS)?

EOs are naturals extracts found in the seeds, flowers, roots, bark, and stems of many plants. The notes of these oils are perceived as both lovely and powerful.

HOW DO YOU USE AN EO?

You can diffuse, clean, and apply it topically. They can be used aromatically by opening up the bottle, taking a whiff, or placing it in your hands then cupping your face and breathing these therapeutic aromas. If you choose to use topical EOs that have not yet been diluted and are in their pure form, you must dilute your EO with a carrier oil or favorite cream, such as sweet almond oil, JoJoba oil, rosehip oil or cocoa butter. There is no best way to use an EO, as it truy is a matter of preference. When using a diffuser, I recommend using 100% pure essential oils, as carrier oils are not diffuser friendly and can clog the filter.

AVOIDING HARSH CHEMICALS

part of today’s formula for natural household cleansers.

PUTTING ESSENTIAL OILS TO USE

Once you find an EO that meets your sensorial and health needs, you will soon recognize the real essence and beauty of smelling and feeling good that comes from an organic source. When wearing a mass-manufactured fragrance, I have never experienced the response in my overall mind and physical well-being as I have when using essential oils. Here are great ideas how to get the most out of EOs for everyday use. AS AN AROMATIC CLEANER

So let’s talk about a spicy DIY cleaner that will make your house smell as clean as it looks without VOCs, ammonia, bleach, or artificial acids. Our Nature’s Truth 4 Thrive ingredients are lemon, rosemary, clove, and eucalyptus, which are similar to the ingredients in the blend above used by the French thieves. Combine 4 Thrive has vinegar, alcohol, or distilled water in a spray bottle for a natural cleanser. This mix is a perfect aroma for autumn to make each room in your house smell more like fall baking. YUM! AS AN AIR FRESHENER

For instance, the blend of lemon, lavender, and patchouli stimulates and cleanses the air you breathe, and gives the power of feeling grounded, calm and passionate. Most days of the week I use this earthy, botanical, and citrus blend. All three of these oils combined provide a sensual melody that is second to none. FALL 2017 | Healthy Advantage 27

spritzing my car with peppermint oil relieves my tension headaches and provides a sense of alertness. FOR A SOOTHING BATH

To help reduce tension add eucalyptus and peppermint to an Epsom salts bath. To promote relaxing and comforting effects for a restful sleep, add lavender for a nighttime soak FOR BETTER FOCUS

To help enhance clarity and balance, mix sweet orange, vanilla, and sandalwood with a carrier oil to lift your awareness and help energize your creativity. These notes are soft, seductive, and grounding. FOR INSPIRATION

Get inspired today and find the recipe that ignites your senses and improves your overall well-being. See below for product choices to get you started. *

Mix and Match

AS AN ANTI-AGING TREATMENT

Make an elegant and healthy decollete oil or cream by blending pure frankincense with your favorite cream or rosehip oil. 28 Healthy Advantage | FALL 2017

You can also apply this combination to the bottom of your feet for overall health, as well as to capture the essence of tranquility or to support feeling grounded. Interestingly, our feet have the largest pores, allowing the quickest transmission to your blood stream for an almost immediate impact. FOR STRESS RELIEF

Keep Indigo Wild Frankincense & Myrrh roll on with certified organic JoJoba oil in your purse or office drawer when you need to relax. I travel often and have found

Here are some perfect carrier oils to mix with Aura Cacia Essential Oil Frankincense • Aura Cacia JoJoba Oil • Aura Cacia Sweet Almond Oil • Aura Cacia Natural Cocoa Butter • Aura Cacia OG1 Rosehip Skin Care • Aura Cacia Precious Essence, Frankincense with JoJoba oil • Aura Cacia Precious Essence, Frankincense with JoJoba oil can be directly added to your shampoo conditioner or utilized as a topical for aromatic use.

THINKSTOCK

GOOD TO START THE DAY

My go-to EO every morning is frankincense oil. This calming aroma sends me mentally in a deep, dark forest without a care in the world. Frankincense oil also promotes radiant skin. Always dilute pure essential oils with a carrier oil, as full strength applied directly to the skin can cause a reaction.

Giant Eagle carries over 65 essential oils from Aura Cacia and Natures Truth that you can add to your shampoos, conditioners, hair gel, lotions, laundry detergent, dryer sheets, and hand soaps. We also have carrier oils, room, and body spray from Aura Cacia and Indigo Wild. Our newest addition to our EO lines include our Aura Cacia Chakra roll-on and perfume roll-on from Indigo Wild, formulated with all organic ingredients that are free of alcohol and phthalates.

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If youâ&#x20AC;&#x2122;re a treadmill junkie, time to rethink your fitness program and hit the weights. BY JASON HOLTZMAN

STRONG Beautiful is

30 Healthy Advantage | FALL 2017

f a woman’s neck gives away her age, her arms tell her fitness story. No woman wants arms that bulge out of her short sleeves, or flap when she waves. The attention garnered by Wonder Woman’s “guns” in the new movie shows the extent to which both men and women admire a toned upper body. Strength training builds muscle and can help slow the aging process, no matter what age you start at. In a study of sedentary nursing home residents between the ages of 80 and 90, a few weeks of weight training improved their strength by 50%. Weight training also helps increase bone-mineral density and, over time, may reverse the damaging effects of osteoporosis. And adding muscle makes weight loss more realistic. Studies show that if you add 5 lb of muscle, you will burn up to 250 more calories daily. Weight training also improves posture, which makes you look and feel younger; it helps reduce stress; improves self image; and makes it easier for you to do all the things life involves, from carrying groceries or cleaning out a closet to playing golf or going dancing. Effective weight training challenges muscles to a point where some muscle tissue breaks down. Then, during recovery, your body rebuilds muscle cells to compensate, producing a gain in the total size of muscle tissue. The recovery time is about 48 hours, so you should schedule strength-training sessions every other day, never on consecutive days. Aim for three workouts each week. Do exercises that work compound muscles and joints. The combination of the three exercises below will work all your major muscles as well as your abdominals. For each exercise: • As a warm-up, do 15 repetitions with a weight that is comfortable, or with no weight to start. • To build muscle, do 6-to-10 repetitions with a heavier weight that makes the last couple of repetitions really challenging. • As you progress, increase the weight. • After three months, add a second set of 15 reps with a heavier weight. After another three months, add a third set.

[1]

SQUATS

CHEST PRESS

(works shoulders, chest and triceps) Lie face-up on a flat bench or the floor, with your feet planted firmly on the floor. Grasp two dumbbells and, with your palms turned away from your face, bring your elbows to shoulder level so they rest just above your armpits. Press both dumbbells up, directly over your chest, moving them toward each other so the sides of the dumbbells are gently touching at the top. Feel a contraction in your chest muscles. Slowly reverse direction, returning to the starting position. Lying on a bench works the chest muscles a bit more at the bottom of the movement.

[3]

ONE-ARM DUMBBELL ROW

(works the back and biceps) Put your left hand and left knee on a flat bench, planting your right foot firmly on the floor. Your torso should be parallel to the ground and your lower back slightly arched. Hold a dumbbell in your right hand with your palm toward you, and let it hang by your side. Keeping your elbow close to your body, pull the dumbbell up and back until it touches your hip. Make sure your back remains tight throughout the move. Feel a contraction in your upper back muscles and then reverse direction, slowly returning to the start position. After completing your set repeat on the other side.

THINKSTOCK (7)

(works glutes, hamstrings, thighs and calves) Stand with your feet shoulder-width apart, knees slightly bent, with your arms by your sides. Slowly lower your body until your thighs are approximately parallel to the floor. Your lower back should be slightly arched, and your heels should stay in contact with the floor at all times. When you reach a “seated” position, reverse direction by straightening your legs and return to the start position. If you can comfortably do more than 10 squats at a time, hold a dumbbell in each hand. The dumbbells should be heavy enough to make the last couple of 6 to 10 repetitions challenging to complete.

[2]

FALL 2017 | Healthy Advantage 31

serenity

ccording to a 2017 survey by the American Psychological Association, we are living in an era of unprecedented stress. The survey reported over 80% of Americans report at least one symptom of excessive stress. Stress is associated with profound negative effects on our health: muscle tension headaches, stomach problems and irritable bowel syndrome, dermatological disorders and heart attacks all can be precipitated by chronic stress. As a neurosurgeon I see up close the effects chronic stress has on brain function, particularly memory impairment and depression. The top stressors are obvious—concerns about money, work place issues, the economy, terrorism all have compounding effects. In 2017 a Harris Poll on work-related stress reported over 55% of workers dealt with chronic stress. Work stress in the extreme can lead to “burnout,” defined as emotional exhaustion and major problems with work-life imbalance. Over 50% of physicians and those in the health care industry have reported experiencing burnout.

32 Healthy Advantage | FALL 2017

Now!

Try these tips for controlling stress to bring balance back to your life.

BY JOSEPH C. MAROON, MD, AND JEFF BOST, PAC

THINKSTOCK (2)

REDUCING STRESS HORMONES Stress of almost any kind acts upon the autonomic nervous system that controls our fight-or-flight response. This system interacts with the pituitary and adrenal glands to release epinephrine and cortisol—the “stress hormones.” Normally, cortisol is released in short bursts during intense periods of stress, emotional or physical, to allow our bodies to “gear up” for a fight-or-flight response. With chronic stress, cortisol is released continuously at very high levels and causes significant “overwork” on the brain, blood vessels, heart, joints, and muscles. Stress has a major effect on sleep patterns. With less sleep we become irritable and less tolerant. Brain neurotransmitters that control mood, feelings, and hunger also become unbalanced. With more stress our brains demand more energy, making us crave sugar, salt, and fat to provide a “lift.” This can lead to weight gain and other diseases like diabetes. Stress is also one of the primary factors leading to bad decision making and addiction to alcohol, tobacco, and illicit drugs. I have personally experienced the deleterious effects of chronic stress and struggled to regain work/life balance. I have summarized these experiences in my latest book, “Square One—A Simple Guide to a Balanced Life,” and detail my personal guaranteed approach for stress reduction and work-life balance. I have created a visual of a simple “square” with each side respectively represented by 1) Exercise; 2) Work; 3) Family/Social; 4) Spirituality and Stress Reduction. This square provides an easy to use, daily template for looking at your life and knowing what needs to be modified or changed. Dietary adjustments and exercise are key factors. Marked reduction in carbohydrates, salt, and saturated fats, and daily walking a minimum of 30-45 minutes can be helpful. Dietary supplements such as fish oil and curcumin are natural anti-inflammatories. Our gut provides up to 75% of our immune response—which is markedly suppressed by stress. A daily probiotic can help add “good” microbes back into the gut.

10 THINGS YOU CAN DO NOW TO BEAT STRESS Here are my top recommendations for stress reduction: 1. Avoid stimulants. Eliminate excessive caffeine and tobacco. Drink alcohol only in moderation. 2. Reduce sugars, salt and excessive fats. Work towards an ideal weight. 3. Engage in regular exercise. Exercise is the best antidepressant. It lowers stress hormones and increases circulation to the brain, muscles and heart. 4. Schedule time to meditate every day. Pray, sit quietly, or listen to nature as a way to clear thoughts and “reboot” your brain to find inner peace. 5. Develop a healthy sleep regimen. Avoid heavy meals at least two hours before bedtime. Eliminate stimulants such as caffeine at night, and consider dietary supplements like melatonin before using prescription medications for sleep. 6. Develop a strong family unit and support system. These are most important for stress reduction. Consider joining

social organizations, which increase interactions and contacts outside of work. 7. Consider dietary supplements. B-complex vitamins, resveratrol, vitamin C, magnesium and other antioxidants can help boost the immune system. 8. Try complementary medicine. Yoga, massage therapy, and acupuncture may be great stress relievers. If none of the above help you, don’t hesitate to seek professional advice. 9. Concentrate on a work-life balance. Recognize that although stress is endemic in our lives, we must daily seek and be mindful of achieving a balance in our lives. 10. Use daily visualization of your square. This can tell you where to work the most: on the physical/diet, work, family/social side, or the spiritual/stress reduction side. The answers are clear. The difficulty, of course, is finding the balance. These methods and more are explained in detail in my book. Be well and find peace.

ABOUT DR. MAROON Joseph Maroon, MD, is a world-renowned neurosurgeon with extensive experience in neurosurgery. He specializes in minimally invasive surgery to speed recovery for his patients. He is a sports medicine expert and innovator in personal fitness and nutrition. His book on stress, “Square One—A Simple Guide to a Balanced Life,” is available at maroonsquareone.com. FALL 2017 | Healthy Advantage 33

personal trainer

WHAT HOME EXERCISE EQUIPMENT IS BEST? I’M A TEEN ATHLETE AND MY PARENTS ARE TALKING ABOUT BUYING ME A BOWFLEX HOME GYM. BEFORE THEY DO, WILL BOWFLEX GIVE ME THE SAME RESULTS AS FREE WEIGHTS? A Bowflex system and other home equipment of that type can be an ideal exercise tool that supports a great fitness and weight-management workout, but machines that are made with rods, bands, cords, etc., generally do not

provide the most effective type of resistance an athlete needs to put on serious mass and build strength. Muscles must work against real gravitational forces, and the best way to accomplish this is still the

most basic and established form of strength training: free weights. Any serious athlete knows that training with barbells and dumbbells works, but training with free weights also scares many parents due to the fact that a teen will undoubtedly train alone and run the risk of possibly injuring himself. A few years back, leverage free-weight machines and multiversatile Smith ma chines were only found in hardcore gyms, but now they have been developed

for the home-gym market because they are effective and safe. The concept is simple: combine the feel, movement and resistance of free weights and incorporate that into a machine that provides safety and control. The typical Smith machine or leverage machine involves a lever that is mounted to a fixed pivot. You simply load your free-weight plates onto the lever arm—no cables or

Dave Hawk is a former Mr. USA and Mr. World, and is a consultant, personal trainer and adviser to NFL, NHL, WWE and NASCAR athletes. 34 Healthy Advantage | FALL 2017

ISTOCKPHOTO

Newly designed machines are good, but free weights may be your best bet.

complicated pulleys— and the machine mimics the precise motion and much of the same feel of their free-weight counterpart, but it’s easily controlled. The perfect solution! [WHAT PROTEIN DO I CHOOSE?]

THINKSTOCK

I HERE CHATTER ON THE INTERNET ABOUT DIFFERENT PROTEINS, BUT WHEN I GET TO THE STORE, I HAVE TROUBLE CHOOSING BETWEEN WHEY, SOY, AND CASEIN. IS ONE PROTEIN BETTER THAN ANOTHER? All dietary protein helps stimulate muscle growth by providing essential amino acids for the synthesis of new muscle tissue after exercise. Nutrition shakes and bars can be used to provide the proper balance of carbohydrates and healthy fats for extended energy, and vitamins and minerals are necessary for proper cell function. But each protein has unique features that make them better to take at certain times and for certain goals. Let’s do a quick overview of the three most common protein sources. • Whey protein. Extracted from a dairy source, whey is available in concentrate, isolate and peptide form, and are all fast-acting proteins sources that have a short half-life of one to two hours. This makes whey an extremely effective protein to take immediately after training, since it’s full of leucine and promotes quick absorption of blood amino

acids and protein synthesis. Whey protein is also ideal first thing in the morning. • Soy protein. Made from soy, this protein is actually as effective as whey in lean muscle building, but is digested at a moderate rate. Since soy protein takes slightly longer to digest, it provides a more timereleased sustained anabolic effect for up to three to four hours. Soy protein can be used in the morning, afternoon or evening, when you need extended periods of amino infusion between meals. Soy protein is also higher in arginine and glutamine than whey protein. It’s a good idea to mix soy with whey to get a more thorough dosing of aminos over a longer period • Casein protein. Also from a dairy source, casein is digested more slowly than soy and whey, making this the ideal protein to take at bedtime. Studies on casein protein show it can have an anabolic effect for up to seven hours with a 34% reduction in protein breakdown. The superior long-lasting effect of casein is attributed to a delayed gastric emptying and slower absorption rate from the gastrointestinal tract to the blood. This is important when you don’t want your hard-earned muscle burning away. • Chicken protein. White meat from fowl continues to be a favorite whole-food protein source for many athletes and everyday dieters who want high-protein

without a lot of fat and other byproducts of red meat. There are some options for getting chicken protein in a powder form. Look for ChikPro, which is used in several different brands of protein. It’s also high in amino acids. There is also egg albumin and plant sources of protein, including rice and pea protein that have improved in taste and texture. While whey continues to be the most popular choice today, new research sug-

gests that a blend of whey, soy and casein proteins can extend the postworkout anabolic window via prolonged amino acid delivery, which helps maximize muscle recovery and growth. A recent study published in the Journal of Nutrition demonstrates that a soydairy protein blend (25% SUPRO isolated soy protein, 25 % whey protein isolate and 50% casein) kept protein synthesis rates elevated 3-5 hours after exercise. I suggest you go with a blend.

Disclaimer: These statements have not been evaluated by the Food & Drug Administration. These products are not meant to diagnose, treat, cure, or prevent disease. Before taking any nutritional supplements always consult with your healthcare professional first. FALL 2017 | Healthy Advantage 35

inspiration

Leaving the Pain Behind

A childhood tragedy pushed her into unhealthy lifestyles, but now she’s preparing for her first bikini contest. BY SHARON HAROON

NOT COMFORTABLE IN HER SKIN

After college, I moved to Los Angeles to work in the apparel 36 Healthy Advantage | FALL 2017

industry. All the design jobs were very taxing and required long hours and driving long distances. I would get home late, eat, and go to bed. This was a daily routine. One night I went to a very upscale restaurant. Since I worked in the apparel industry, I had access to beautiful dresses, but there weren’t very many available in my size: 14. I couldn’t believe how big I was. I didn’t feel good about myself. I was tired, sad and worn down. I was 26 years old, 5’5” and 182 lb. I knew a change needed to be made. I had to take control of my life. I decided to start working out and eating healthy, which was a struggle at first. I pushed through the pain and started to see changes in my body. I was also in a long distance relationship with my boyfriend from Michigan. I decided it was time for me to move back home. The relationship ended up not working out, and I began drinking and eating to deal with the pain. I was spiraling downwards. I was 142 lb, but couldn’t seem to move past that plateau. After a few months with a trainer, I decided to work out on my own. I started doing fasted cardio in the morning and lifting in the evening. The weight started to come off. I lost 60 lb and weighed 122! All the hard work had paid off.

SHARON HAROON Height: 5’5” Beginning weight: 182 lb Current weight: 122 lb

EMPOWERMENT THROUGH FITNESS

One day, I saw a friend on Facebook post a picture of his wife who had competed in a bikini competition. I thought, I want that. I want to feel confident and sexy. I had lost 60 lb and wanted to start building muscle. I decided that on my 30th birthday I would train and eventually compete in my first bikini competition. I contacted my friend’s wife and spoke with her about competing and she told me about her trainer, Darren Pangle. I called him and discussed my goals and lifestyle. I focused on eating healthy. I cut out soda,

fast food, alcohol, etc. I lost some friends, because I stopped going out to the bars. But I I wanted this. My confidence has increased day by day. I am so thankful to have Darren in my life. Training with Darren has given me strength not only physically but also mentally. He has made me believe in myself. God put him in my life to save me from the downward spiral I was in. I plan on continuing training with Darren and competing in my first bikini competition. The most important thing I’ve realized is that life is short, and we need to make the best of every day. Giving up is not an option! Show yourself that you are strong and courageous. It is something that nobody can take away from you.

COURTESY OF SHARON HAROON

y struggles with weight started October 11, 1992. I was nine years old and on a vacation with my family when life changed forever. We were involved in a tragic car accident. My mother, 45, and oldest sister, Michele, 16, were directly impacted by the other vehicle. My dad and my other sister, Jennifer, were unharmed. I broke my right foot and couldn’t even stand after the accident. My sister had a serious head injury that required surgery, but she was recovering, but my mother didn’t make it. She died the next day. Life after a tragedy of that magnitude makes you question everything about life. Growing up without my mother was a challenge that affected every part of my life. My dad did the best he could raising us but life was very challenging. Food became a way to channel my sadness and loneliness. Growing up in a Pakistani-American household, we would eat very late and always have rice or bread with dinner. I continued to eat any time of the night without guilt. This mindset continued into college, where I found a passion for the fashion industry.

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