ShareFit Magazine Issue 02 February 2017

2017

ISSUE 2 FEBRUARY

What to do when

Your Partner is Sabotaging Your Diet

COUPLES EDITION

COUPLE'S FITNESS PLAN Get in shape as a team!

SHAREFIT KITCHEN Decadent, Heart-healthy Recipes for a Valentine’s Day Dinner + Dessert for 2 TEMPT YOUR LOVER with these Healthy Aphrodisiacs

FEBRUARY IS AMERICAN HEART MONTH FOODS TO SKIP FOR A HAPPY HEART

Surprising Things You Will NEVER See in a Dietitian's Grocery Cart

BE WELL

WINTER BLUES? Easy Science-Based Tricks to Fight Seasonal Affective Disorder

WWW.SHAREFIT.COM

https://intechrahealth.com/product/visipro/

EDITOR'S NOTE We filled the pages of this issue of ShareFit Magazine with LOVE on the mind!

It’s essential to cultivate a healthy lifestyle with your partner. The ShareFit team thoughtfully put together the ingredients for a mutually beneficial relationship; one that is healthy in mind, body, and soul!

Inside this special couple’s edition, you’ll find everything from partner exercises to romantic meals for two. Get ready to tackle intimate, yet super-effective workouts to whip you both into the best shape of your lives. Prepare yourselves to delight your taste buds while helping you both reach or maintain a healthy weight. Tempt your lover with our healthful list of edible aphrodisiacs!

Not in a relationship right now? We haven’t forgotten our singles! Divide the indulgent recipes into two meals for zero additional prep time the next time hunger strikes.

There is so much more to discover with every turn of the page this month, including solutions to your biggest winter struggles. We share natural ways to feel better when the sun won’t shine and our clinical nutritionist delves into the intricacies of caring for your heart in honor of Heart Health Month.

We want to help you navigate the rough waters associated with reaching your goals, even with your sig-o by your side. To a happy, healthy, and most of all, loving relationship with your special someone!

Julie Darby & Elizabeth Rogers Editors-in-Chief

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Why is Everyone Talking About Turmeric?

Get In Shape as a Team - Couple’s Fitness Plan

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3 Things You’ll Never Find in a Dietitian’s Grocery Cart

Cholesterol Conundrums: The Truth About What It Takes to Lower Your Cholesterol

p. 6 What To Do If Your Partner Is Sabotaging Your Diet

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p. 8 5 Surefire Ways to Ease the Misery of a Winter Cold

p. 10 Stop Seasonal Affective Disorder with these Easy Science-Based Tricks

Decadent, Heart-Healthy Recipes for a Valentine’s Day Dinner + Dessert for 2 Tempt Your Lover with these Healthy Aphrodisiacs

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Books that Will Change the Way You View Health & Fitness as a Couple

WHY IS EVERYONE TALKING ABOUT TURMERIC?

Have you been hearing a lot about turmeric lately? Well, there are a few good reasons why everyone is talking about this popular spice, and why you should be getting more of it in your daily diet, as well as taking a high quality turmeric supplement every day.

BENEFITS DIGESTION Many experts say that your health starts in your gut, so when you’re having stomach and intestinal problems, you’ll want to get relief right away. Consuming turmeric and taking turmeric supplements can help ease the symptoms of digestive upset, heartburn, and indigestion, while healing the entire digestive tract.

PROVIDES ANTI-INFLAMMATORY BENEFITS One of the most important benefits provided by curcumin, which is a compound found within turmeric, is its anti-inflammatory effects throughout the body. Because inflammation can contribute to a variety of ailments, not just joint discomfort, taking a turmeric supplement daily can help keep your body strong.

CAN HELP MANAGE DEPRESSION In addition to physical health, turmeric can promote mental health as well. A study found that individuals who took curcumin supplements experienced relief similar to what they would experience with Prozac. Therefore, this compound could be a safe and natural way to treat mild depression

COULD HELP MAINTAIN OVERALL HEALTH In addition to being anti-inflammatory, curcumin also boasts antioxidant power. It can protect the health of your heart and brain, ward off diabetes, and potentially prevent cancers from forming too.

To reap the benefits of turmeric, take a high quality supplement that contains curcumin, and enjoy meals that contain this spice on a regular basis.

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THINGS YOU'LL NEVER FIND IN A

DIETITIAN’S GROCERY CART Ever wish you could peer into a dietitian’s grocery cart to see what they put (or rather, don’t put) in their fridges, pantries, and bellies? The next time you’re at the grocery store, avoid these three nutrition no-no’s.

Regular" Peanut Butter

"

Nuts are healthy, but that regular peanut butter that your mom packed in your lunch bag when you were a kid?

Sorry, that’s a no-go.

Most peanut butters contain hydrogenated oils, which are potent sources of trans fat. Trans fats are manmade fats, which occur when oils that are naturally liquid at room temperature are subjected to a process known as hydrogenation. The hydrogenation process makes the once liquid fat fully saturated, so that it now acts like a fat that is solid at room temperature. Trans fats are a doublewhammy on heart health, increasing levels of unhealthy LDL Cholesterol and reducing good levels of HDL cholesterol.

Rather than arbitrarily tossing any old nut butter in the cart, seek out a peanut butter that does not contain “hydrogenated” or “partially hydrogenated” oils listed on the label.

Even if a product claims that it contains no trans fat, read the ingredient label carefully: many companies attempt to go around labeling laws by still keeping some amount of hydrogenated oil in the product, albeit not enough to warrant a trans fat label.

If a product lists hydrogenated or partially hydrogenated oils on the ingredient label, skip it-period.

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Bacon and Sausage Bacon and sausage both fall into the class of “cured meats”, which are the only food class currently considered to be Group 1 Carcinogens. Group 1 Carcinogens are products shown to be carcinogenic to humans.

Group 1 Carcinogens also include products like tobacco and asbestosthis doesn’t mean that bacon and cigarettes are equally dangerous, but it does mean that they’ve both been shown to cause cancer in humans.

Consumption of cured meats increases risk for cancers of the colon, stomach, and gastrointestinal tract.

Avoid bacon and sausages, as well as other cured meats- even if they’re of the “turkey” variety.

Juice Sure, you probably knew soda wasn’t making it into the shopping cart, but what about juice? While fruit juice is often considered to be a healthier alternative to soda amongst the general public, dietitians know better: fruit and vegetable juices (even no sugar added varieties) contain just as many Calories and just as much sugar as soda. Skip any and all Caloric beverages to save your Calories and sugar for food in its whole form- you know, the kind that requires chewing.

IS YOUR PARTNER SABOTAGING YOUR DIET? Dieting is tough. We face hunger pangs, food cravings, exhaustion, a slow metabolism and, despite the fact that we mean to make only homemade meals and exercise every day, we often run out of time.

COUPLES FEATURE by julie campbell

When that support isn’t there and, worse, when it feels like we’re being sabotaged, that diet can transform from a challenge to a downright impossibility.

What do you do if you feel like your partner is sabotaging your diet? Do you give up? Of course not! It’s up to you to build yourself up and stay on top of the situation.

Those are the barriers we expect to face.

But sabotage from our partners? That usually comes as a surprise. After all, when we’re trying to better our health, looks and confidence, we expect our partners to be there for us. If there’s anyone we’re expecting to have on our side, it’s the people we’re spending our lives with.

Use these 5 tips to help you keep moving forward with your diet, even if your partner seems determined to stand in your way.

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BE UNDERSTANDING

HAVE A RESPECTFUL HEART-TO-HEART

The first step is to know that your partner likely isn ’ t deliberately sabotaging you. He or she is trying to share meals with you and make sure you ’ re not depriving yourself too much.

It ’ s hard to watch someone you love skip out on their favorite treats. Your partner may also feel left out since you ’ re taking on new activities on your own and may be eating different meals.

Try to keep this in mind.

Have a calm, respectful talk about your goals and how you want to accomplish them. Talk about why they ’ re important to you. Stress how much you appreciate your partner ’ s support. Don ’ t point fingers. Speak in a positive way. This will help your partner to understand why you ’ re making these choices.

COOK FLAVORFUL HEALTHY MEALS

INVITE YOUR PARTNER TO JOIN IN

If your partner usually does all the cooking, it ’ s time to step up and make a few meals every week. This way, you regularly take control over the nutrition you ’ re receiving. That said, when you do, make sure you ’ re trying out recipes that are meant to be tasty and filling. If a meal doesn ’ t taste like a “ diet dinner ” then there won ’ t be any reason for objections!

If your partner seems interested in similar goals or if he or she is feeling alone or unneeded because you ’ re pursuing goals without him or her, extend the invitation to join in. Healthy weight loss is often more successful with a buddy. Invite your partner to join you in eating more healthful meals. Track and compare your daily nutrition with each other on ShareFit. Exercise together. It ’ s good for your health and your relationship, too.

GIVE PRAISE AND SHOW GRATITUDE FOR SUPPORT

As much as you want your partner to be patient with you, remember that you need to be patient with your partner, too. Keep in mind that this change was your choice, so it could take a bit of time to sink in.

When your partner does do something supportive, let him or her know how much you appreciate it. Place a focus on what your partner is doing right and it will be easier for him or her to think of your weight loss efforts in a positive way.

In the meantime, look for support from friends, family and coworkers so you’re not leaning entirely on your partner. When you can find the support you need, it will be easier to overcome hurdles with your partner.

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5

Surefire

ways to

EASE THE MISERY OF A WINTER COLD

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Humidifier Placing a humidifier in your bedroom is a fantastic way to add more moisture to the air, and that could help to loosen up your congestion and bring you some much-needed relief. Just be sure to clean out the unit by following the product’s instructional manual, and change out the water every day. Also, avoid using the steam feature, as it has not been show to alleviate the misery of a cold and it might even cause burns.

Oregano Essential Oil You might already diffuse essential oils into your environment in order to soothe your nervous system or give you some energy. But did you know that the essential oil of oregano, in particular, has been studied for its abilities to naturally fight harmful organisms like infections that can lead to the common cold? To take advantage of this natural remedy, put a few drops of pure oregano essential oil into a vegetarian capsule and then take it daily.

Green Smoothie with Ginger The right green smoothie recipe could be the delicious and nourishing treat that your body needs to start feeling some relief from even the toughest cold. Ginger might help ease your congestion, and the vitamin C in this green smoothie recipe might give your immune system the extra support it needs to fight off your infection.

To make your green smoothie with ginger, you can blend together a couple of peeled oranges, half of a small, peeled lemon, a peeled banana, a teaspoon of grated fresh ginger, 2 tablespoons of chia seeds, 2 cups of baby spinach, and a few ounces of water.

Source: http://www.incrediblesmoothies.com

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Lemon Cayenne Tisane Drinking tea can help relieve cold symptoms, but if you want to get some serious relief, you should try this recipe for a lemon and cayenne tisane.

Lemon contains high amounts of vitamin C for combating your cold and reducing phlegm, while cayenne acts as an analgesic, expectorant, and anti-microbial. Used together, these ingredients might reduce the severity and duration of your cold.

To make this drink, you can simply warm up a mug of water and then add the juice from half of a lemon and a bit of powdered cayenne pepper before mixing everything together and drinking it while warm.

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Neti Pot A neti pot is a wise investment if you are in search of a natural way to flush the nasal passages.

Using a safe saltwater solution, a neti pot can help to thin out the mucus that your body is producing, and that could make it easier for the mucus to drain out of your body. If your cold symptoms include facial pain, pressure, and congestion, give a neti pot a try. It might take some time to get used to how it works, but the results are worth it.

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FIGHT BACK AGAINST SEASONAL AFFECTIVE DISORDER OUR TIPS & STRATEGIES FOR COMBATTING THE DEPRESSIVE EFFECTS OF SHORT WINTER DAYS Winter can be brutal. Cold, inclement weather, decreased exposure to sunlight, post holiday blues, and any number of other things can contribute to an overall feeling of malaise.

For some, this is intensified to the point of depression that doesn ’ t lift until the season changes.

Seasonal Affective Disorder, which is also referred to as SAD, is a common ailment that affects people during the winter season, when the days are shorter and adequate exposure to sunlight is difficult to attain. Symptoms include increased appetite and weight gain, social withdrawal, fatigue, moodiness, and a decreased ability to concentrate.

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You may feel hard-pressed to do much more than curl up in bed on your day off, and have a tough time convincing yourself to practice self-care, exercise, or spend time with friends.

While you have no control over the seasons, you do have power over SAD. There are tons of small things you can do for yourself, things that add up to a big mood shift that will help you survive the next couple of months of winter dreariness. Include as many as you can manage into February, and feel the winter blues lose their hold on your body and mind.

Boost your Vitamin D. Take a high

Walk your dog (or a neighbor’s). Not the sad, shivering, resentful walk you do when you don’t want to leave the house. A real walk. A blood-warming, heart-pumping, ball-tossing walk. The kind where you and your dog both come back grinning like fools.

Buy yourself flowers once a week. Bright colors, beautiful greenery and fresh scents give the promise that spring is on the way.

quality vitamin D supplement. A lot of people who live in colder, darker climates end up deficient in vitamin D, which is a vital nutrient that benefits your overall health. Once your vitamin D level drops, you become more susceptible to SAD, so investing in a high quality supplement and taking it every day will help bring your body back into balance while relieving symptoms. Already taking vitamin D but still feeling down? Consider upping your dose until the winter is over.

Make a playlist of songs that remind you of summer. Poll your social media pals for

About

1000

mg/day is enough to

shake any deficiency you might be experiencing. If you aren’t sure about whether or not you’re suffering from a

their ideas for songs to add.

deficiency, a simple blood test at your doctor’s office will tell you.

The worse you feel, the more you need to get up and move. It doesn’t even have to be full out exercise. Science has proven that standing up and walking around, even a tiny bit, instantly increases your happiness in that very moment. Take a whirl around the office. Refuse to eat lunch at your desk.

Walk, stretch, dance to one whole song…

All movement gets your body actively involved in fighting off the effects of SAD.

Drink lemonade. It’s laden with Vitamin C, it’s the color of sunlight, and just a sip will have you feeling like it’s June again.

Sit by the window whenever possible. Sunlight may be in short supply, but you need to soak it up when you can. Plus, sitting in direct sunlight for 15 minutes a day can boost your Vitamin D levels naturally.

Can’t bring yourself to leave the house but need the camaraderie & good cheer of your friends? Bring the party to you!

Invite some friends over for a no-fuss evening of slapstick movies & healthy snacks. For a lux but weight-conscious snack buffet, air-pop a huge batch of popcorn, mist with olive oil and toss with finely grated parmesan cheese. Make a

Waking up when it’s still dark out makes your brain continue to produce the chemicals that make you feel tired. Waking up to light that mimics sunrise can make you feel better rested, even with the exact same amount of sleep. Lighting kits that connect to your smart devices (smart phones, Apple Watch, Fitbit, Jawbone & more) make syncing natural sunrise/sunset lighting in your environment a cinch, which does wonders for your sleep cycle and circadian rhythm.

fruit platter with pineapple, strawberries & gorgeous citrus fruits like kumquats, satsumas & sliced blood oranges. Break out the really good dark chocolate, and you have a decadent, indulgence that’s still good for you.

A natural way to combat SAD is by harnessing the power of aromatherapy.

Different essential oils can affect you differently by influencing areas of the brain that are responsible for everything from your internal clock to your mood. Give poplar tree essential oils a try, as these can help to ease depressive disorders, and all you have to do is add just a few drops to a bath at night in order to relax.

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COUPLES' FITNESS PLAN

GET IN SHAPE AS A TEAM! Wish you were in better shape? Who doesn’t? Starting a fitness plan on your own can be challenging. Since one of the top tips for fitness success is to have a workout buddy, why not recruit your partner and tackle health and wellness as a team with a couple’s fitness plan?

Don’t try to be superhuman – You and your partner live busy lives. It can be exhausting. Consider taking a supplement together. Try PHENBLUE to safely help you to keep up your energy levels despite your hectic days. Don’t let a busy schedule get in your way of burning fat and getting fit!

Here are some amazing tips to get you rolling: Be there for each other – Even if you don’t feel like heading out for that power walk today, remember that it’s not just about you. This is a couple’s fitness plan. Do it for your partner, too.

Commit – Take ownership of your decision to get in shape together, choose a couple’s fitness plan and decide on how you will put it into practice. Write it on the calendar, set up mobile alerts and get ready to motivate each other to get fit.

Choose fun activities – You’ll both be far less likely to give up if you like what you’re doing. Select activities you both like to do, but make time for your favorites and your partner’s favorites, too. That way, you will both always have something to look forward to.

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Need some exercise ideas to get started? No problem!

There are tons of workouts couples can do together regardless of fitness level and what you find fun and enjoyable. Try the following to get inspired:

Power walk together – A brisk walk or even a run can be a great workout. It doesn’t require much more than good shoes in terms of equipment, and it gives you both the chance to talk as you get a workout. Pay attention to your stride. Soon enough, you might find that you’re automatically aligning your steps! In a half hour, you’ll each burn around 100 calories.* Take a hike – Few things are more invigorating than combining exercise with nature. If your city has a great park, perfect. Otherwise, head out of the city when you can and enjoy some local trails. You might even find that you can combine your hike with more thrilling activities such as rock climbing and repelling. In a half hour, you’ll each burn around 235 calories.* Go for a bike ride – There’s something both fun and romantic about riding your bike with someone you love.

Head out on a scenic path or find a trail you like if mountain biking is more your style. Want to shake things up? Play a game of tag while you ride! Just make sure you have your safety gear on. In a half hour, you’ll each burn around 200 calories.*

Get dancing – Dancing is a fantastic workout and it gives you the chance to learn something new together, too. Sign up for a salsa, Zumba or jive class and put some fire into your relationship and your calorie burning! In a half hour, you’ll each burn around 230 calories.* Yoga – If you’d like to enjoy a more calming and emotionally balancing experience that boosts your flexibility, then yoga is for you. There is a huge trend building in couples yoga, allowing for many different styles and choices. You’re sure to find the perfect option for you and your special someone.

In a half hour, you’ll each burn around 80 calories.* As a final point, you may have expected to see sex on this list. After all, what could be a more obvious couple’s workout than that, right? The truth is that studies have consistently shown that the calorie burning and cardio from sex really isn’t all that high and likely wouldn’t have much of an impact on your fitness level or weight. That said, if you’re looking to justify sex as a part of your overall wellbeing, then know that it has been proven to be amazing for both your emotional and relationship health. So don’t forget that workout, too!

* calories burned based on an average 150 pound person

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February is AMERICAN HEART MONTH

While February is well - known for being the month of Valentine ' s Day hearts and romantic gestures , an even more precious gift for the one you love is that of a healthy heart . American Heart Month is an ideal time to share your commitment to heart health with your partner .

Small changes , made now , will contribute to a ticker strong enough for a lifetime of heart - thumping , mad love .

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Cholesterol Conundrums

The truth about what it takes to lower your cholesterol Unless you’ve been living under a rock, you likely know that having high cholesterol is bad. But if you’re like millions of Americans, you know little else about cholesterol, the causes of high cholesterol, or your actual cholesterol numbers.

Although having high cholesterol is fairly common (31% of all Americans do), that doesn’t mean that it’s healthy, or safe- just the opposite.

Total Cholesterol is measured by three factors: LDL cholesterol, HDL cholesterol, and Triglycerides (the amount of fat circulating in your bloodstream).

While high cholesterol on it’s own doesn’t necessarily cause any symptoms, the condition can have fatal outcomes. Cholesterol is a fat-like substance that builds up in the bloodstream, potentially causing adverse or life-threatening cardiac events, including heart attack and stroke. High cholesterol is chiefly caused by lifestyle factors, with diet playing the most potent role in the formation of cholesterol.

LDL is commonly referred to as “bad” cholesterol, while HDL cholesterol is commonly referred to as “good” cholesterol. Total Cholesterol should measure below 200 mg/dl- anything higher invokes a High Cholesterol diagnosis, markedly increasing your risk for atherosclerosis, heart attack, and stroke.

Written by SHAREFIT NUTRITIONIST MORGAN MEDIEROS Clinical Nutrition M.S.

Treatment for High Cholesterol typically involves a mixture of medication and lifestyle modifications , with lifestyle playing the most important role in controlling cholesterol outcomes . If you ’ ve recently been diagnosed with high cholesterol , the following strategies can help reduce your cholesterol and get you back into a safe range .

HDL LDL

1. Reach and maintain a healthy weight.

Even a small amount of extra weight can increase cholesterol significantly. While reaching and maintaining a healthy weight can be difficult, losing just 5-50% of your body weight can bring cholesterol numbers into a healthy range. Focus on counting calories and long-term behavior modification in lieu of fad diets and unsustainable cleanses.

2. Limit your consumption of foods high in saturated and trans fat.

Thirty years ago, it was a wellaccepted fact that dietary cholesterol (the cholesterol found in food) was the primary driver of blood cholesterol. Not so today.

Research has since vindicated dietary cholesterol, instead pointing clearly to saturated fat and trans fats as determinants of cholesterol status.

3. Increase your consumption of leafy greens and non starchy vegetables.

High fiber, low-Calorie leafy greens and non starchy vegetables fill you up without filling you out. In addition to aiding satiety, fiber helps carry extra cholesterol out of the bloodstream. Fill half of your plate with raw or cooked vegetables (prepared and served sans fat) at each meal.

Always follow your doctor’s orders regarding medication and lifestyle modifications.

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VALENTINES DAY EDITION

KITCHEN This February 14th, let ' s plan to celebrate Valentine ' s Day with a heart - healthy, delicious romantic dinner & dessert for two. This meal ticks all the boxes for a weight - conscious couple:

Easily add any meal from a ShareFit Kitchen recipe to your ShareFit.com Food Log by searching for it by name.

Heart - Healthy ( containing omega - 3 fatty acids ) Temptingly delicious Easy to prepare together Each recipe is designed to make two ( 2 ) servings.

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MENU Miso Glazed Halibut Kale Salad with Honey-Tahini Dressing Mandarin Mint Ice

Miso Glazed Halibut Miso glazed fish is all the rave in many top restaurants these days, normally using sable. This recipe gives you the chance to bring this delicate and delicious meal to your own dinner table while dramatically reducing the calories by using halibut, a much less fatty fish instead. Take care to not overcook the fish and you will be overjoyed with the results of this meal, which is packed full of protein and healthy fatty acids. - ZL Makes 2 servings 306.5 calories per serving -

INGREDIENTS:

Heat oven to 400 F.

2 Tbs yellow or white miso (fermented soybean paste)

In small bowl whisk together miso, mirin, soy sauce, brown sugar, and ginger until well blended and set aside.

2 Tbs mirin

Heat an oven-safe skillet (e.g. cast iron) over medium-high heat.

1 Tbs low-sodium soy sauce 1 Tbs firmly-packed golden brown sugar 1/2 tsp peeled, finely-grated fresh ginger (or 1/4 tsp dried) 2 Halibut fillets (6 oz each), fresh or thawed from frozen 1 Tbs olive oil Issue 27 | 234

Rinse any ice crystals from frozen halibut under cold water and pat dry with a paper towel. Brush both sides of the halibut with the olive oil. Place the halibut in the heated skillet and cook, uncovered, about 2 minutes on each side, until browned.

Transfer the skillet to the oven and bake the halibut 5 minutes then brush the top and sides with miso glaze. Bake an additional 2‒5 minutes. Cook just until fish is opaque throughout.

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To add this meal to your ShareFit Food Log – search “Miso Glazed Halibut, ShareFit”

We know that we should eat our greens and there is no better green than kale for its abundance of nutrients and fiber, but eating fresh kale can be... challenging. We love this recipe because it softens the kale without cooking, making it easier to eat. The dressing also sweetens it a bit. With the addition of cooked millet, a wonderful and often overlooked ancient grain, this salad turns into a delicious and hearty side dish for your meal.

- ZL

Kale Salad with Honey-Tahini Dressing Makes 2 servings 379.5 calories per serving -

INGREDIENTS:

HONEY-TAHINI DRESSING

1 recipe Honey-Tahini Dressing

1 clove garlic

1/4 cup millet, uncooked

2 Tbs tahini

1/2 cup water

2 Tbs lemon juice

4 cups chopped kale, stems removed

1 Tbs olive oil

½ cup chopped celery

1 Tbs honey

2 Tbs dried cranberries Place the uncooked millet and water into a small saucepan. Bring the mixture to a boil, reduce heat and simmer with a lid on for 15 minutes. Turn off heat and let steam on warm burner with lid on for 5 more minutes. Set aside to cool before adding to the salad.

1 Tbs water

Add the cooked millet, chopped kale, celery and dried cranberries to a large bowl.

1/8 tsp salt To prepare the dressing, add all of the ingredients in a food processor or blender and blend until smooth.

Transfer dressing to a small bowl and set aside.

Pour the dressing over the salad and use your fingers to gently rub the dressing into the kale and let it stand for 10-15 minutes.

The dressing will soften the kale, making it more tender. Divide between two plates and serve.

Issue 27 | 234

To add this meal to your ShareFit Food Log – search “Kale Salad with HoneyTahini Dressing, ShareFit”

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This recipe is really simple, uses only two ingredients, is super low calorie and has my husband and children begging for more. It is wildly refreshing after a meal and leaves you feeling like you’ve just had a treat, but without breaking the calorie bank.

Also makes a great snack in the summer.

- ZL

Mandarin Mint Ice Makes 2 servings 90 calories per serving –

TEMPT YOUR LOVER with these

HEALTHY

Aphrodisiacs asparagus celery avocados bananas basil watermelon

4 mandarin oranges, peeled, seeds removed 4 large leaves fresh mint Break the mandarin oranges into individual sections and make sure to remove the seeds. Spread the orange sections on a plate or baking sheet and place in the freezer for 1-2 hours, or until frozen through.

Place the frozen orange sections in a food processor and add the mint leaves.

Chop the orange and mint until it has a slushy ice consistency. Scrape into a bowl and place back into the freezer. To serve, divide the ice between two dishes and top with a fresh sprig of mint. Enjoy immediately.

MYTH

arugula garlic strawberries cherries Issue 27 | 234

BUSTER

To add this meal to your ShareFit Food Log – search “Mandarin Mint Ice, ShareFit”

Myth: All calories burn equally. No matter which food you eat, the calories are what determines how much fat will be stored.

The Truth: The source of the calorie determines the amount of fat stored and health benefit you get. For example, high fiber carbs will regulate your blood sugar levels better, therefore reducing your chances of storing extra energy in the form of fat. Eating protein rich foods can improve satiety and lead to increased muscle mass, which helps keep appetite under control and promotes a healthy metabolism.

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BOOKS THAT WILL CHANGE THE WAY YOU VIEW HEALTH AND FITNESS AS A COUPLE This is a book that helps couples come to a mutual understanding about what it is to be healthy, fit, and happy together. Written by two UCLA professors, it is packed full of useful strategies to reach your ideal weight as a team.

STAFF PICKS

LOVE ME SLENDER: HOW SMART COUPLES TEAM UP TO LOSE WEIGHT, EXERCISE MORE, AND STAY HEALTHY TOGETHER

by Thomas N. Bradbury, PhD, and Benjamin R. Karney, PhD

COUPLES WORKOUT: TRAIN TOGETHER, STAY TOGETHER

by Eric A. Newman

Partner Yoga is a must read for couples looking to increase their spiritual and emotional connection while helping to develop strength, balance, and flexibility. You and your partner will be enlightened on how to get to know each other on a deeper level, while having a good laugh as you learn the poses together.

According to this book, exercising with your partner is a critical ingredient for a lasting relationship. It goes into great detail about how to exercise as a couple, with an emphasis on improving all areas of your relationship, not just physical fitness. The book aims to help improve your emotional bond while also giving your sex life a boost! Over 50 exercises are included for couples to try.

PARTNER YOGA: MAKING CONTACT FOR PHYSICAL, EMOTIONAL, AND SPIRITUAL GROWTH

by Calin Carroll and W.D. Lori Kimata

THE DIETER’S GUIDE TO WEIGHT LOSS DURING SEX

by Richard Smith

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For a real chuckle inducer, The Dieter’s Guide to Weight Loss During Sex is just what you and your significant other need. Though it is surely NOT the most scientifically accurate book for people looking to shed the pounds, it does offer the ability to make you laugh hysterically on almost every page. The couple who laughs together can relieve stress and enjoy life more. We covered this in last month’s issue as one of the surprising ways to help you lose more weight.