Stay Healthy Magazine FEB 2018

Stay Healthy

FEBUARY 2018

MAGAZINE Mind, Body & Fitness

PILL POPPERS The good bad & UGLY

18 Major FITNESS Tips For 2018

5 Major

Mental Apps

you need to know for 2018!

BIPOLAR

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Hello SHM Readers!!

Stay Healthy Magazine

I hope everyone is in good spirits and moving in a positive direction to reach your goals for 2018. While traveling through this year it’s important to stay focused and in tuned with your plan of action. I always say “Every move is a complicated step” meaning keep you eyes, ears open and pay attention to the details of your life.

As you may well already know prescription drug abuse is totally out of control today. This has lead to be an epidemic of overdose and death. In this issue we address the important facts and figures of the prescription drug problem and what needs to be implemented to save our nation of zombies. Once again thank you for your readership and please pass this informative issue along to your family, friends and associates. Thank you!!

Sincerely, Jaye Kenzie

Publisher / Jaye Kenzie Managing Editor / Elizabeth Glasser Art & Design Director / Edward Hurley Production & Distribution / Mike Hayes Proofreaders / Karen Long / Stella Trevino Adverting Director / Alba Rivers Staff Writers: Andy Fossett Rashelle Brown Stacy Winford Mary Tribby Dr. Whitaker Km Caines Kate Young Contact Us: Office: Toll Free: 844 310 3333 Local: 702 720 5087 Stay Healthy Magazine inc.

2300 Wet Sahara Ave Las Vegas, NV 89102 Copyright 2017 by SH Magazine’ All rights reserved. SH Magazine is published every month in the USA

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CONTENTS

•

Prescription Drug Epidemic…..Page 6

•

Pill Popper…..Page 10

•

18 Major Fitness Tips 2018….Page16

•

Top Meatless Protein Sources…..20

•

5 Major Mental APPS…..Page 24

•

Bipolar Disorder Breaking Down…..Page 26

•

Top Monthly Meal Pick….. Page 33

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4

Got That Green Stuff?

5

Understanding the Epidemic Drug overdose deaths in the

sweating

injury, or for health conditions such as cancer. In recent years, there has

When the Prescription Be-

United States continue to in-

been a dramatic increase in the ac-

crease in 2016

ceptance and use of prescription opi-

comes the Problem

Drug overdose deaths and opioidinvolved deaths continue to increase in the United States. The majority of drug overdose deaths (66%) involve an opioid. In 2016, the number of overdose deaths involving opioids (including prescription opioids and heroin) was 5 times higher than in 1999. From 2000 to 2016, more than 600,000 people died from drug overdoses. On average, 115 Americans die every day from an opioid overdose.

oids for the treatment of chronic, non-

•

We now know that overdoses from

a number of side effects, even when

prescription opioids are a driving

taken as directed:

cancer pain, such as back pain or

of a billion opioid prescriptions

osteoarthritis, despite serious risks

in 2013—with wide variation

and the lack of evidence about their

across states. This is enough

long-term effectiveness.

for every American adult to

Side Effects In addition to the serious risks of

Providers wrote nearly a quarter

have their own bottle of pills.

•

Health care providers in the highest prescribing state, Ala-

addiction, abuse, and overdose, the

bama, wrote almost three times

use of prescription opioids can have

as many of these prescriptions

per person as those in the lowest prescribing state, Hawaii.

factor in the 16-year increase in opi- • oid overdose deaths. The amount of

Tolerance—meaning you might need to take more of the medi-

prescription opioids sold to pharma-

variation in use of prescription

cation for the same pain relief

opioids cannot be explained by

Physical dependence—meaning

the underlying health status of

you have symptoms of with-

the population.

drawal when the medication is

•The most common drugs in-

stopped

volved in prescription opioid

•

Increased sensitivity to pain

Deaths from prescription opi-

overdose deaths include:

•

Constipation

oids—drugs like oxycodone, hydro-

•

Nausea, vomiting, and dry

cies, hospitals, and doctors’ offices

•

nearly quadrupled from 1999 to 3,4

2010,

yet there had not been an

overall change in the amount of

pain that Americans report5,6

ed.

codone, and methadone—have

•

Sleepiness and dizziness

Prescription Opioids

•

Confusion

•

Depression

•

Low levels of testosterone that

treat moderate-to-severe pain and are often prescribed following surgery or

Studies suggest that regional

mouth

more than quadrupled since 1999.

Prescription opioids can be used to

•

can result in lower sex drive,

energy, and strength Itching and

•

Methadone

•

Oxycodone (such as OxyCon6

tin®)

•

privately insured patients.

relieve anxiety. Examples include

•In one study based on 2010

alprazolam (Xanax®), diazepam

data, 40% of Medicaid enrollees

(Valium®), and lorazepam (Ativan®).

with prescriptions for pain reliev-

Avoid taking benzodiazepines while

ers had at least one indicator of

taking prescription opioids whenever

potentially inappropriate use or

possible.

prescribing:9

Drug Overdose Death Data

 overlapping prescriptions for pain

Hydrocodone (such as Vicodin®)

relievers,

Opioids—prescription and illicit—are

To reverse this epidemic, we need to 

overlapping pain reliever and

the main driver of drug overdose

improve the way we treat pain. We

benzodiazepine prescriptions,

deaths. Opioids were involved in

must prevent abuse, addiction, and overdose before they start.

Risk Factors for Prescription Opioid Abuse and Overdose Research shows that some risk fac-

 long-acting or extended release prescription pain relievers for

overdose deaths were five times

acute pain, and

higher in 2016 than 1999.

 high daily doses.

Addiction and Overdose

able to prescription opioid abuse and In fact, as many as one in four paoverdose, including:

tients receiving long-term opioid ther-

•

apy in a primary care setting strug-

tions from multiple providers and pharmacies.

• •

abuse.

Living in rural areas and having low income.15

Medicaid Patients

est rates of death due to drug over100,000), Ohio (39.1 per 100,000), New Hampshire (39.0 per 100,000), Pennsylvania (37.9 per 100,000) and (Kentucky (33.5 per 100,000).

Significant increases in drug overdose death rates from 2015 to 2016

Once addicted, it can be hard to Americans either abused or were

Having mental illness or a history dependent on prescription opioid

of alcohol or other substance

•

gles with opioid addiction.

Taking high daily dosages of pre- stop. In 2014, nearly two million scription pain relievers.

In 2016, the five states with the highdose were West Virginia (52.0 per

Anyone who takes prescription opi-

tors make people particularly vulner- oids can become addicted to them.

Obtaining overlapping prescrip-

42,249 deaths in 2016, and opioid

pain relievers.

were seen in the Northeast, Midwest and South Census Regions. States with statistically significant increases in drug overdose death rates includ-

ed Connecticut, Delaware, Florida,

Taking too many prescription opioids Illinois, Indiana, Kentucky, Louisiana, can stop a person’s breathing—

Maine, Maryland, Massachusetts,

leading to death.

Michigan, Minnesota, Missouri, New

Prescription opioid overdose deaths

Jersey, New York, North Carolina,

Inappropriate prescribing practic- also often involve benzodiazepines. Ohio, Oklahoma, Pennsylvania, South Carolina, Tennessee, Texas, es and opioid prescribing rates Benzodiazepines are central nervous Vermont, Virginia, West Virginia, and are substantially higher among system depressants used to sedate, Wisconsin.

Medicaid patients than among induce sleep, prevent seizures, and 7

Additional Risks

Prescription Opioid Overdose Data Opioid prescribing continues to fuel the epidemic. Today, 40% of all U.S. opioid overdose deaths involve a prescription opioid. In 2016, more than 46 people died every day from

Overdose is not the only risk related to prescription opioids. Misuse, abuse, and opioid use disorder (addiction) are also potential dangers.

•

oids.

Opioids

for Prescribing Opioids for Chronic Pain to provide recommendations for prescribing opioid pain medication for patients 18 and older in primary care settings. Recommendations focus on the use of opioids in treating chronic pain (pain lasting

cans abused or were dependent longer than 3 months or past the on prescription opioids. time of normal tissue healing) out-

overdoses involving prescription opi-

Most Commonly Overdosed

In 2014, almost 2 million Ameri-

CDC published the CDC Guideline

•

As many as 1 in 4 people who

side of active cancer treatment, pal-

receive prescription opioids long liative care, and end-of-life care. term for noncancer pain in pri-

The most common drugs involved in

mary care settings struggles

Prevent Opioid Use Disorder

prescription opioid overdose deaths

with addiction.

There are a variety of ways to help

include:

Every day, over 1,000 people are

reduce exposure to opioids and pre-

•

Methadone

treated in emergency departments

vent opioid use disorder, such as:

•

Oxycodone (such as OxyCon-

for misusing prescription opioids.

Prescription drug monitoring programs State prescription drug laws

tin®) Hydrocodone (such as Vicodin®)4

Overdose Prevention The best ways to prevent opioid over-

•

dose deaths are to improve opioid

Overdose Deaths

gies in insurance programs, such as

prescribing, reduce exposure to opi-

prior authorization, quantity limits,

Among those who died from pre-

oids, prevent misuse, and treat opioid

and drug utilization review

scription opioid overdose between

use disorder.

•

1999 and 2014:

•

Overdose rates were highest

among people aged 25 to 54 years.

•

Overdose rates were higher among non-Hispanic whites and American Indian or Alaskan Natives, compared to non-Hispanic blacks and Hispanics.

Men were more likely to die from overdose, but the mortality gap between men and women is closing.5

Formulary management strate-

Academic detailing to educate

Improve Opioid Prescribing

providers about opioid prescribing

Improving the way opioids are pre-

guidelines and facilitating conversa-

scribed through clinical practice

tions with patients about the risks

guidelines can ensure patients have and benefits of pain treatment opaccess to safer, more effective pain treatment while reducing the number of people who potentially misuse or overdose from these drugs. Reducing exposure to prescription opioids, for situations where the risks of opioids outweigh the benefits, is a cru-

cial part of prevention.

tions

•

Quality improvement programs

in health care systems to increase implementation of recommended prescribing practices

•

Patient education on the safe 8

storage and disposal of prescription

disorder to prevent overdose or

Find Help

opioids

even death.

SAMHSA’s Treatment Locator and National Helpline

•Improve awareness and share re-

Provide Treatment

sources about the risks of prescrip-

To treat those with opioid use disor-

tion opioids, and the cost of over-

der, it is crucial to expand access to

dose on patients and families.

evidence-based treatments, includ-

•

Talk to your doctor if you would like to hear more about MAT

ing medication-assisted therapy See CDC’s Rx Awareness Campaign website

Treat Opioid Use Disorder

(MAT). MAT is a comprehensive way to address the needs of individ-

uals that combines the use of medication (methadone, buprenorphine, or naltrexone) with counseling and

It is important to provide treatment

behavioral therapies.

for people struggling with opioid use

9

they are supposed to?

How much is really known about the medicines we take, and can they be trusted to work?

Over a person's lifetime they are likely to be prescribed more than 14,000 pills. Antibiotics, cholesterol lowering tablets, anti-depressants, painkillers, even tablets to extend youth and improve performance in bed. These drugs perform minor miracles day after day, but how much is really known about them?

Drug discovery often owes as much to serendipity as to science, and that means much is learnt about how medicines work, or even what they do, when they're taken. By investigating some of the most popular pills people pop, Horizon asks, how much can they be trusted to do what

drug solution has turned out to be the problem. One womDeveloping Drugs. The GSK an talks about her addiction to painkillers and the issues pharmaceutical lab holds surrounding it. over 2 million nameless chemical compounds. These compounds could be toxic, or Antibiotics. Antibiotics have they could be a miracle cure; been credited with increasing but how do the scientists find the lifespan of humans by out? nearly a decade. However, the body is becoming reThe Effects of Drugs on the sistant to said drug, which Healthy. Two people discuss could prove to be a big probthe outcomes of the drug Ri- lem in the future. talin, which is prescribed to patients with ADHD. One per- Statin. A new drug, Statin, son actually has the condican aid an illness or disease tion, while the other doesn't; even before someone is diagwhat will the results show? nosed, but it doesn't come without risks.

The Success of Viagra. Research Fellow Chris Wayman Choosing to Die. The Exit talks about how one of the International group believe best-selling drugs of all time that they should choose when came to be. Some experts, they die. They have even however, are critical of the gone about trying to create a drug's marketing. pill with the power to kill in a peaceful manner. Continue Next Page Contraception. Women worldwide use - and rely - on CLICK ON THE INFORMITIVE VIDEO BELOW the contraceptive pill, although this wasn't their main purpose. Meanwhile, one scientist has discovered a male contraceptive pill.

Side-Effects. All drugs come with side-effects; however, the side-effects of some drugs proved fatal for a number of people taking them.

Addiction. For some, the

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Drug Discovery ‘Owes as Much to Serendipity as to Science’

Patrick Vallance, the head of drug discovery at GSK, even said:1 “In Pill Poppers takes you on a jourmany ways you learn as much ney through some of the most about your medicine after it’s popular drugs in the world, from the ADHD drug Ritalin to drugs for launched as you knew before.” (Of course, GSK has also pleaded erectile dysfunction, depression, guilty to felony chargpain and contraception. es for knowingly manufacturing It starts out by taking you into a lab and selling adulterated drugs, a at GlaxoSmithKline (GSK), where practice that adds even more of a 2 million chemical compounds are ‘learning curve’ when drugs are released…) kept in a vault. Scientists know little about their effects; each could be lethal or lifesaving.

The Effects of Many Medications Are Discovered by Mistake Through a process that could be described as finding a needle in a Many people assume that the haystack, scientists methodically medications they’re taking are exintroduce a known disease mole- erting carefully designed effects on cule to each of the 2 million subspecific biological pathways in stances, one at a time, and assess their bodies. In reality, these efwhether anything happens. fects were not designed but rather observed – often simply as a matIf ‘something’ happens, further ter of sheer dumb luck – and the tests are then conducted to find medication was then “discovered.” out what and why. Literally hunThe erectile dysfunction drug Viagdreds of millions of such tests are ra, for instance, was originally deconducted, and it takes about $1 veloped to treat angina. That it led billion and an estimated 15 years to increased erections was simply of work to reach the ultimate goal: a surprise. a licensed drug.

The ADHD drug Ritalin was also Despite what most are led to bediscovered by accident, as it was lieve, just because the drug makes originally designed to treat adults it through the regulatory process with depression. We’re only now it’s no guarantee of safety. Typibeginning to understand how this cally, more information is learned drug works, and what its long-term about a drug after it’s been reside effects entail, yet now it’s alleased to the market than before, ready morphing into a drug with because only then does it get the another purpose: as a ‘study drug’ widespread exposure that clinical for people without ADHD. And this trials cannot simulate. is only a short list.

It’s usually after millions of people have already started taking a drug that severe, sometimes deadly, side effects are observed, but unfortunately for some, it will be realized too late. As stated in the documentary: “Drugs are not designed but discovered, and we only find out what they really do to us when we take them.”

class of diabetes drugs is now being investigated for causing pre-cancerous changes, while the antibiotic Zithromax (Z -Pak), may trigger lethal heart arrhythmias.

The truth is, no drug is side effect-free – a fact that many loyal pill takers are not aware of.

These side effects are then often treated with… even more drugs, perpetuating a vicious cycle. Even GSK’s Vallance stated in the film: "When you make a medicine you're trying to disrupt a fundamental biological process.

That's a pretty profound change, you can't do that without producing some unwanted effects -- so then the question is, what risks are you prepared to take for what benefit?"

Creating Diseases to Fit the Treatments

Drug companies are masters at disease mongering -- inventing non-existent diseases and exaggerating minor ones, with the end result making you rush to your doctor to request their drug solutions. It also misleads people into thinking drugs are the only option for every ill. Viagra is a perfect example, as it was originally intended only for While these may sound like bene- men with actual erectile dysficial ‘mistakes,’ the surprises can function. Many men have an work both ways. Often, drugmakers and scientists are ‘surprised’ to occasional problem in this area, and that is normal, but Viagra is learn that their new blockbuster drug leads to unknown (or undis- marketed in a way that makes it appear as though it’s not. closed) side effects, altering and disrupting far more functions in Another blatant example of creyour body than was first realating a market for a disease ized. Viagra, for instance, can where none existed before is cause blue-green color blindlow female sex drive, or female ness. And a commonly used 11

sexual dysfunction, for which drug makers are actively seeking a ‘cure.’ One more example? In order to market its anti-

depressant Paxil, GSK hired a PR firm to create a public awareness campaign about an "underdiagnosed" disease.

The disease? Social anxiety disorder… previously known as shyness. You may have seen this campaign firsthand a couple of years back; ads stating "Imagine being allergic to people" were distributed widely, celebrities gave interviews to the press and psychiatrists gave lectures on this new disease in the top 25 media markets. As a result, mentions of social anxiety in the press rose from about 50 to over 1 billion in just two years… social anxiety disorder became the "third most common mental illness" in the US… and Paxil skyrocketed to the top of the charts as one of the most profitable and most prescribed drugs in the US.

with "high" cholesterol. The current value of the cholesterol-lowering drug industry is estimated at around $30 billion a year – but the pharmaceutical industry is still salivating at the thought of how big that number could get if statins could be prescribed to even more people. Alas, researchers came out with a study stating that even people at low risk of heart problems should take statins!3 So even if you’re healthy, you still need to be popping pills to preserve your health, according to the drug industry. Millions of others take drugs for reasons outside of health, such as contraception, or rely on them for functions for which there are far better solutions, such as weight loss, sleep or, in the case of using ADHD drugs for studying, increased focus or energy. Yet, disease is not the result of a drug deficiency, nor will good health ever be the sole result of taking prescription drugs.

How to Avoid Becoming a ‘Pill Popper’

You don’t have to fall victim to the drug industry’s hype and find yourself taking a handful of pills every morning. Most chronic diseases, The Drug Industry Is Now Trying to including cancer, heart disease, diabetes, and obesity, are largely Treat Not Just Diseases but Risk preventable with simple lifestyle Factors changes. Even infectious diseases The drug market is saturated with like the flu can often be warded off drugs to treat existing diseases by a healthy way of life. As stated and many drug firms are now tryin Pill Poppers: ing to create markets for new drugs via disease-mongering. But “The difference between a drug another way to drum up business, and a poison is basically the dose.” which the industry is fully embracing, is using drugs to treat diseasOn the other hand, staying well es you don’t even have… naturally, without the use of drugs or even frequent conventional If you have a ‘risk’ of heart dismedical care, is not only possible, ease, for instance, which could apit may be the most successful ply to anyone aged 50 or over, you strategy you can employ to inshould be taking a statin, accordcrease your longevity. ing to some ‘experts.’ Typically, statins are reserved for people Consider Healthier Food Choices considered to be at high risk of as a Better Option heart attack or stroke, usually (incorrectly) defined as someone For a comprehensive guide on

which foods to eat and which to avoid, see my nutrition plan. Generally speaking, you should be looking to focus your diet on whole, unprocessed foods (vegetables, meats, raw dairy, nuts, and so forth) that come from healthy, sustainable, local sources, such as a small organic farm not far from your home. This is one of the most powerful physical interventions you can take to either prevent and/or treat disease.

For the best nutrition and health benefits, you will want to Personally, I aim to eat about 80 -85 percent of my food raw, including that have not been raised on a CAFO (confined animal feeding operation). Nearly as important as knowing which foods to eat more of is knowing which foods to avoid, and topping the list is fructose. , and in particular, acts as a toxin in and of itself, and as such drive multiple disease processes in your body, not the least of which is insulin resistance, a major cause of accelerated aging.

Comprehensive Exercise Program, Including High-Intensity Exercise like Peak Fitness Even if you're eating the healthiest diet in the world, you still need to exercise to reach the highest levels of health, and you need to be exercising effectively, which means including not only core-strengthening exercises, strength training, and stretching but also highintensity activities into your rotation. High-intensity interval-type training boosts human growth hormone (HGH) production, which is essential for optimal health, strength and vigor. I've discussed the importance of Peak Fitness for your health on numerous occasions, so for more information, please continue to the next page...

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Stress Reduction and Positive Thinking

Proper Sun Exposure to Optimize Vitamin D

High-Quality Animal-Based Omega -3 Fats

You cannot be optimally healthy if you avoid addressing the emotional component of your health and longevity, as your emotional state plays a role in nearly every physical disease -- from heart disease and depression, to arthritis and cancer.

Effective coping mechanisms are a major longevitypromoting factor in part because stress has a direct impact on inflammation, which in turn underlies many of the chronic diseases that kill people prematurely every day. The Emotional Freedom Technique (EFT), meditation, prayer, social support and exercise are all viable options that can help you maintain emotional and mental equilibrium.

We have long known that it is best to get your vitamin D from sun exposure, and if at all possible, I strongly urge you to make sure you're getting out in the sun on a daily basis. Vitamin D plays an important role in preventing numerous illnesses ranging from cancer to the flu.

Animal-based omega-3 fat like krill oil is a crucial factor in helping people live longer, and omega-3 deficiency has even been called the sixth biggest killer of Americans.

The important factor when it comes to vitamin D is your serum level, which should ideally be between 50-70 ng/ml year-round. Sun exposure or a safe tanning bed is the preferred method for optimizing vitamin D levels, but a quality vitamin D3 supplement can be used (if you opt for this route, be sure youâ&#x20AC;&#x2122;re also optimizing your vitamin K). Most adults need about 8,000 IU's of vitamin D a day to achieve serum levels above 40 ng/ml, which is still just below the minimum recommended serum level of 50 ng/ml.

This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides, and insecticides, just to name a few, and replacing them with nontoxiConsc alternatives.

Avoid as Many Chemicals, Toxins, and Pollutants as Possible

Contributed by The Lancet, Early Online Publication

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18 Major FITNESS Tips For 2018

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why, what, and how, the mindset is 'just do it.' Nike got it right with that one." —Amelia DiDomenico, owner of Amrose Fitness Studio, @amrosefitness If you're new to working out (or if you're just thinking about incorporating fitness into your life), first thing's first—congrats. Deciding to be more active is an incredible first step to cashing in all of the amazing benefits of exercise, from better moods to improved sleep to allaround higher confidence.

2. Try starting with three 30minute workouts a week to pace yourself.

Let these 18 star trainers be your guide. They help clients progress from beginners to fitness fanatics all the time, so they know what it takes to set yourself up for success.

And, hey, they were all once beginners, too. Here are the habits, strategies, and mindsets they swear by for people who are new to working out.

3. Prioritize consistency over intensity.

friends, family, and coworkers that exercise with you can help you to persevere. Try to find workout buddies to do healthy things together.

Also, what you do outside the gym will have a big influence on the workouts you do inside the gym— making positive changes in your nutrition, hydration, sleep, and stress levels will create big results." —Noam Tamir, founder of TS Fitness, @tsfitnessnyc

"If you are just starting a new workout program, don't overcommit or over-perform! Try starting with three days a week, and sched- 5. Do workouts you actually ule it into your week like a doctor's like—you're more likely to appointment. No need to take a full stick with it. class—stay for 30 minutes, or try a But once you've resolved to start working out, that's where things can short private training session or an get a little overwhelming. With all at-home workout. You want to make sure you are working yourself of the chatter about the magic workout to do or the perfect amount into shape safely and effectively.

Then, after week four, try adding of time to spend in the gym, it's hard to know where to start. And if another 30 minutes every other you're not clear about what you're week. You'll be surprised how empowered you'll feel!" —Anna Kaidoing (or why you're doing it), it ser, celebrity trainer and founder can be easy to throw in the towel of AKT, @theannakaiser when things don't go as planned.

"You are better off doing a 45minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable. And remember that it takes time and consistency to build your body, but one workout 1. Identify your "why," "what," can put you in a better mood. You and "how" so you can be leave it all in the gym: the annoying clear about your goals (you boss, the argument with your best can even write these down). friend, being stuck in traffic… It’s like you get to press reset." — "The first step is truly taking the Valerie Waters, celebrity trainer time to figure out your why, what, and creator and how. The questions I ask my of Valslides, @valeriewaters clients are: Why are you adding fitness and wellness into your life now? In what ways will your life be 4. Find other active people to different when you have fitness in support your efforts. your life on a regular basis?

"Motivation is what gets you startAnd how are you going to include ed, but making things a habit is fitness into your lifestyle today, and how you keep the longevity of an this week? Once you know the active lifestyle. Having

“My best advice for beginners is to find something you enjoy and focus on small, incremental progress each day. I believe that we get the best results from consistency, and in order to be consistent we need to enjoy the journey. That’s why I like to focus on small daily goals—small goals completed each day make for big progress over time and give us a sense of accomplishment daily.” — Milan Costich, celebrity trainer and owner and founder of PREVAIL Boxing, @milancostich 6. Invest in a great pair of shoes.

"Wearing old, broken-down shoes can negatively impact your joints and ligaments, especially if you're running, sprinting, or doing plyometrics. So selecting the correct shoes for your workout is im16

portant: For instance, tennis shoes are built for lateral movements. If you're lifting weights, you will want a harder, flatter bottom of your shoe so you feel more connected to the floor. And if you are a runner, most specialty running stores will give you a stride assessment to help decide what shoes are best for your arch, heel strike, and foot width. Invest in the shoe that can be as diverse as possible in the gym and outside, but gives you the correct support your foot needs." —Ashley Borden, celebrity trainer, @ashleybordenfitness 7. To avoid burnout and injury, start slow and take breaks during your workouts.

"Start slow, set realistic goals, be gentle with your body and take breaks as often as necessary. Making the commitment to begin a new workout is hard enough, so if you’re not honest about your physical fitness level and go too hard, you’re setting yourself up to potentially burn out or get injured, and that’s so far from the intended goal." —Lauren Kleban, celebrity trainer and creator of LEKfit, @lekfit 8. Accept that you'll have setbacks, and that's OK. "Be patient with yourself— you will have setbacks, and every day will not be perfect. The key is to be persistent and keep moving forward. The only thing constant in life is change, so we should be prepared to make changes to be the best version of ourselves." — Latreal Mitchell, celebrity trainer and Previnex fitness ambassador, @latrealmitchell 9. Think of working out as an act of self-care.

"I always want my new clients to know that the journey they're about

to embark upon tends to be the road less traveled. Those mental battles are hardest to deal with in the beginning stages so stay humble, stay committed, and know that the benefits far outweigh any difficulties.

Wake up every day and remind yourself that self-care in all forms is the best decision you can make.” — Nick Malizia, master instructor at Burn 60 Studios, @burn60studios

complicate your workouts. Too often people skip foundational exercises for workouts that look cool and are trendy. Mastering the basics truly takes time, so don’t rush through. A progressive basic workout program including exercises like squats, rows, lunges, and chest presses totally work and get great results." —Hannah Davis, founder of Body By Hannah, @bodybyhannah 12. Don't compare yourself to people who are further along in their fitness journey.

"Be willing to look silly and make mistakes without judging yourself.

Keep trying, and with every workout you’ll get better and better.

Remember, the goal is progress, not perfection. And in a group environment, don’t compare yourself to anyone else in the room. While others may move seamlessly and appear to have superhuman strength, remember that they were once beginners too. Don’t compare your chapter one to someone else’s chap10. Don't skip your warm-up ter eleven." —Franci Cohen, foundand cool down. er and CEO “Warm-up before starting your rou- of Spiderbands, @francifit tine—a proper warm-up [with dynamic stretching] is important to 13. Know that results don’t get the body ready for injury-free happen right away, and that’s movement. Take time to stretch af- OK. ter your workout, and take rest days. There's plenty of time to build “People come in with the expectaand progress. My other tips: Go in- tion of long-term results happening to your new venture with a fun, can fast, but people should look at fit-do mentality. Set goals and reward ness as a big picture and making yourself upon meeting them, like a exercise a part of their life routine, as opposed to an acute, momentary massage, new gear, or a weekend away. Stay hydrated, and get your- mindset. Also remember that workself on a good nutrition plan—you ing out is multi-faceted, and it's the combination of healthy eating and need proper fuel in your body to succeed." —Julie Diamond, master training together that creates the best results." —Jason Walsh, celebinstructor at Burn 60 Studirity trainer and founder of Rise Naos, @burn60studios tion, @risemovement 11. Master fundamental movements like squats and lunges 14. Tune into that postworkout high, and enjoy it. before getting fancy.

"Focus on the feels. Most fitness "Keep it basic, and don’t over17

goals are long-term projects, but the one exception to this is how we feel, which can immediately and profoundly improve after a single workout. If you’re just starting out, tune into the positive vibes you feel after exercise and let that be your reward. Remember, even as a newbie, you’re only one workout away from a good mood." —Rob Sulaver, founding trainer at Rumble Boxing and Bandana Training, @bandanatraining

squat with, a distance you want to run, or maybe you just want to be able to do a push-up on your toes [instead of your knees]. The issue with aesthetic goals is that they're fleeting, and they won't keep you engaged enough to continue working during those tough times when you want to quit. There's no better feeling than accomplishing that goal. Trust me—that's how I got into fitness!" —Diana Mitrea, cofounder of Stronger With Time, @diana.fitness

caught up in where you want to be can rob you of your joy, today. And that just sucks. Happiness isn't something that should be reserved for some imagined future. Your body is an absolutely amazing thing. Take a few moments, every day, to appreciate that. Believe or not, that simple gratitude can help you create the strongest body of your life." —Adam Rosante, founder of Dollar Sweat Club, @adamrosante

15. If you're into numbers and stats, try wearing a heart-rate 17. Nix excuses by laying out your workout clothes, signing monitor to see how your up for workouts, and meal body's working in real time. prepping fueling foods.

"I tell someone starting out to wear a heart rate monitor so they know "Make it easy for yourself not to how their body is responding to the find excuses. Lay your clothes out physical stress of training. the night before or pack your bag.

Workouts are much more fun if Sign up for classes or a trainer at they make sense. That goes along the beginning of the week and put it with my motto: train smarter, not in your calendar. Order your meals harder." Quick note: A heart rate or meal prep or plan out your meals monitor is a device you wear that for the week, and make a list of gotells you your heart’s beats per mi- to spots that have healthy food near your work, home, and gym. You nute, so you can check it in real time during your workout. This could also sign up for a race—this gives you objective information gives you a specific training time about how hard your body is actual- frame. I know I can commit to ly working, regardless of how hard things when there is a clear start you feel like you’re working, which and end date. It forces me to put in is known as your rate of perceived my best effort, and once I cross that exertion. How hard a workout feels finish line, I am overjoyed I accomcan be influenced by factors like plished it and ready for another how much enjoy it, the temperature challenge." —Rebecca Kennedy, and humidity of the room you’re in, founder and more—but how you feel isn’t of A.C.C.E.S.S., @rksolidnyc always entirely representative of how hard your body’s actually 18. Practice gratitude for what working. —Michelle Lovitt, celebri- your body can do right now ty trainer and founder (no matter what your future of Lovitfitness, @mllovitt goals are).

"Be grateful for where you are, right now, and have a clear picture of where you'd like to be. From there, take on a simple plan that aligns with your goals and doesn't "Set something other than an aesbore you to death… and tackle it one step at a time. And remember thetic goal. This can be a certain amount of weight you want to try to to enjoy the process. Getting too 16. Set athletic goals, like doing push-ups on your toes instead of your knees or running a certain distance.

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Stay Healthy Magazine cares about your Health & Fitness

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Code Blue

or $398/year ($33/month). Lantern is primarily web-based, but also has the option of a free, supplemental app for iOS devices.

MAJOR

PTSD Coach

MENTAL APPS As the prevalence of mental illnesses like depression and anxiety continues to grow, clinicians have turned to mobile applications as tools for aiding their patients’ treatment. These apps can be especially helpful for teenagers and young adults suffering from mental illness due to their frequent use of technology as a means of communication.

The apps can be helpful as a way to engage people who may be unwilling or unable to attend face-to-face therapy, and they can also provide support in between sessions. Experts believe that these apps will work best when used in conjunction with medication and/or in-person therapy. Read through the slideshow to learn more about some of the best apps that can be used by patients to improve their mental health.

Code Blue is designed to provide teenagers struggling from depression or bullying with support when they need it. Users can choose several contacts to be part of their support group. With just a few taps, the app will alert the support group that the user needs immediate help. Members of the support group can then text or call the user.

The app can also share the user’s location with the support group, and members can indicate that they are on their way to see the user in person.

Code Blue will be free and is expected to launch this spring on both iOS and Android.

Lantern

PTSD Coach is an app developed by the Department of Veterans Affairs’ National Center for PTSD, intended for use by veterans, military personnel, and civilians experiencing symptoms of post-traumatic stress disorder. It provides a self-assessment tool that allows users to track symptoms over time (though it does not clinically diagnose PTSD) as well as tools for managing symptoms. Users can also store contacts for personal support, locate nearby treatment programs, and contact the National Suicide Prevention Hotline quickly in emergencies.

PTSD Coach is available for free on both iOS and Android devices.

Compiled by Hannah Dellabella

Breathe2Relax Lantern is a web- and mobile-based platform that combines cognitive be-

Optimism

havioral therapy (CBT) techniques with Optimism is a family of applications that focus on self-tracking as a tool for coping advice from real experts. Users start by taking an assessment test to determine their strengths and weaknesses Breathe2Relax is an app developed for stress management. It walks users through breathing exercises that help to reduce stress , stabilize mood, control anger, and manage anxiety. The app’s developers note that it can be used on its own to help reduce stress or in combination with other therapies.

Breathe2Relax is available for free on both iOS and Android devices.

in five areas: body, stress/anxiety, mood, sleep, and social life. Lantern provides daily exercises tailored to suit users’ needs based on the results of their assessment. Each user is also matched with a professional coach trained in CBT who can provide feedback and answer any questions.

Lantern is a subscription-based service, with a monthly price of $75/month

with mental illnesses including depression, bipolar disorder, anxiety, and PTSD. The app helps users detect patterns in their mood, creating a way to identify triggers and other things that affect their mental health. Users can create a customizable wellness plan to chart their coping mechanisms, and this can be updated as they come to have a deeper understanding of what they need to tackle their mental illness.

Optimism is available for download on Mac OSX, Windows, iOS devices, and various web browsers 24

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Living with Bipolar Disorder Self-Help Tips for Managing Your Symptoms and Staying Balanced No matter how down or out of control you feel, it’s important to remember that you’re not powerless when it comes to bipolar disorder. Beyond the treatment you get from your doctor or therapist, there are many things you can do to reduce your symptoms and stay on track, including educating yourself about bipolar disorder, surrounding yourself with people you can count on, and leading a healthy “wellness” lifestyle.

With good coping skills and a solid support system, you can keep the symptoms of bipolar disorder in check, maintain your balance, and live fully and productively.

What can you do to cope with bipolar disorder?

Living well with bipolar disorder requires certain adjustments.

Like diabetics who take insulin or recovering alcoholics who avoid drinking, if you have bipolar disorder, it’s important to make healthy choices for yourself. Making these healthy

choices will help you keep your process. Don’t be afraid to symptoms under control, mini- voice your opinions or quesmize mood episodes, and take tions. The most beneficial relacontrol of your life. tionships between patient and Managing bipolar disorder healthcare provider work as a starts with proper treatment, partnership. You may find it including medication and thera- helpful to draw up a treatment py. But there is so much more contract outlining the goals you you can do to help yourself on and your provider have agreed a day-to-day basis. These tips upon can help you influence the course of your illness, enabling Improve your treatment by: you to take greater control over Being patient. Don’t expect an your symptoms, to stay well immediate and total cure. Have longer, and to quickly rebound patience with the treatment profrom any mood episode or recess. It can take time to find the right program that works for lapse you.

Tip 1: Get involved in your Communicating with your treatment treatment provider. Your treatment program will change over Be a full and active participant time, so keep in close contact in your own treatment. Learn with your doctor or therapist. everything you can about bipo- Talk to your provider if your lar disorder. Become an expert condition or needs change and on the illness. Study up on the be honest about your sympsymptoms, so you can recogtoms and any medication side nize them in yourself, and reeffects. search all your available treatTaking your medication as ment options. The more informed you are, the better pre- instructed. If you’re taking pared you’ll be to deal with medication, follow all instrucsymptoms and make good tions and take it faithfully. Don’t choices for yourself. skip or change your dose withUsing what you’ve learned out first talking with your doctor. about bipolar disorder, collaboGetting therapy. While medirate with your doctor or theracation may be able to manage pist in the treatment planning some of the symptoms of bipo27

lar disorder, therapy teaches you skills you can use in all areas of your life. Therapy can help you learn how to deal with your disorder, cope with problems, regulate your mood, change the way you think, and improve your relationships.

Tip 2: Monitor your symptoms and moods

In order to stay well, it’s important to be closely attuned to the way you feel. By the time obvious symptoms of mania or depression appear, it is often too late to intercept the mood swing, so keep a close watch for subtle changes in your mood, sleeping patterns, energy level, and thoughts. If you catch the problem early and act swiftly, you may be able to prevent a minor mood change from turning into a full-blown episode of mania or depression.

Know your triggers and early warning signs

•

I quit cooking meals.

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I no longer want to be around people.

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People bother me.

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I crave chocolate.

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I start having headaches.

•

I don’t care about anybody else.

•

I start needing more sleep, including naps during the day.

Warning signs of mania or hypomania •

I find myself reading five books at once.

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I can’t concentrate.

•

I find myself talking faster than usual.

•

I feel irritable.

It’s important to recognize the warning signs of • I’m hungry all the time. an oncoming manic or depressive episode.

• Friends tell me that I’m crabby.

Make a list of early symptoms that preceded • I need to move around because I have more your previous mood episodes. Also try to identienergy than usual. fy the triggers, or outside influences, that have led to mania or depression in the past. Common Source: BHI Clinician's Guidebook: Bipolar Spectrum Disorders triggers include: •

stress

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financial difficulties

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arguments with your loved ones

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problems at school or work

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seasonal changes

•

lack of sleep

Common red flags for relapse

Knowing your early warning signs and triggers won’t do you much good if you aren’t keeping close tabs on how you’re feeling. By checking in with yourself through regular mood monitoring, you can be sure that red flags don’t get lost in the shuffle of your busy, daily life.

Keeping a mood chart is one way to monitor your symptoms and moods. A mood chart is a daily log of your emotional state and other symptoms you’re having. It can also include information such as how many hours of sleep you’re getting, your weight, medications you’re taking, and any alcohol or drug use. You can use your mood chart to spot patterns and indicators of trouble ahead.

Warning signs of depression 28

Despite your best efforts, there may be times when you experience a relapse into full-blown If you spot any warning signs of mania or demania or severe depression. In crisis situations pression, it’s important to act swiftly. In such times, it’s helpful to have a wellness toolbox to where your safety is at stake, your loved ones draw from. A wellness toolbox consists of cop- or doctor may have to take charge of your care. ing skills and activities you can do to maintain a Such times can leave you feeling helpless and stable mood or to get better when you’re feeling out of control, but having a crisis plan in place “off.” allows you to maintain some degree of responThe coping techniques that work best will be sibility for your own treatment. unique to your situation, symptoms, and preferences. It takes experimentation and time to find A plan of action typically includes: a winning strategy. However, many people with A list of emergency contacts – your doctor, bipolar disorder have found the following tools therapist, close family members to be helpful in reducing symptoms and mainA list of all medications you are taking, includtaining wellness: ing dosage information Develop a wellness toolbox

Symptoms that indicate you need others to take responsibility for your care, and information about any other health problems you have

•

Talk to a supportive person

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Get a full eight hours of sleep

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Cut back on your activities

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Attend a support group

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Call your doctor or therapist

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Do something fun or creative, or write in

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Take time for yourself to relax and unwind

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Increase your exposure to light

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Exercise

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Ask for extra help from loved ones

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Cut back on sugar, alcohol, and caffeine

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Increase or decrease the stimulation in your environment

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Create an emergency action plan

Treatment preferences – who you want to care for you, what treatments and medications do and do not work, who is authorized to make decisions on your behalf Tip 3: Reach out for face-to-face connection

your journal

Having a strong support system is essential to staying happy and healthy. Often, simply having someone to talk to face to face can be an enormous help in relieving bipolar depression and boosting your outlook and motivation. The people you turn to don’t have to be able to “fix” you; they just have to be good listeners. The more people that you can turn to who will be available and good listeners, the more likely you are to manage your moods.

Don't isolate! – Support for bipolar disorder starts close to home. It’s important to have people you can count on to help you through rough times. Isolation and loneliness can cause depression, so regular contact with supportive friends and family members is therapeutic in itself. Reaching out to others is not a sign of 29

weakness and it won’t make you a burden. Support for bipolar disorder starts close to home.

Your loved ones care about you and want to help. In order to manage bipolar disorder, it's essential that you have people you can count on to help you through rough times.

toms under control and to keep depression and mania at bay.

Build structure into your life. Developing and sticking to a daily schedule can help stabilize the mood swings of bipolar disorder. Include set times for sleeping, eating, socializing, exercising, working, and relaxing. Try to maintain a regular pattern of activity even through emotional ups and downs.

Join a bipolar disorder support group – Spending time with people who know what you’re going through and can honestly say they’ve “been there” can be very therapeutic.

You can also benefit from the shared experienc- Exercise frequently and avoid sitting for long periods of time. Exercise has a beneficial imes and advice of the group members. pact on mood and may reduce the number of Build new relationships – Isolation and loneli- bipolar episodes you experience. Aerobic exerness make bipolar disorder worse. If you don’t cise such as running, swimming dancing, climbhave a support network you can count on, take ing or drumming – all activities that keep both steps to develop new relationships. Try taking a arms and legs active are especially effective at class, joining a church or a civic group, voluntreating depression. Try to incorporate at least teering, or attending events in your community. 30 minutes of activity into your daily routine. Ten minutes here and there is just as effective as exercising for longer periods of time. Walking is a good choice for people of all fitness levels.

10 tips for reaching out and building relationships Keep a strict sleep schedule. Getting too little sleep can trigger mania, so it’s important to get 1. Talk to one person about your feelings. plenty of rest. For some people, losing even a 2. Help someone else by volunteering. few hours can cause problems. However, too much sleep can also worsen your mood. The 3. Have lunch or coffee with a friend. best advice is to maintain a consistent sleep 4. Ask a loved one to check in with you regularly. schedule.

5. Accompany someone to the movies, a concert, or a small get-together.

6. Call or email an old friend.

7. Go for a walk with a workout buddy.

8. Schedule a weekly dinner date 9. Meet new people by taking a class or joining a club.

10. Confide in a counselor, therapist, etc.

Tip 4: Develop an active daily routine Your lifestyle choices, including your sleeping, eating, and exercise patterns, have a significant impact on your moods. There are many things you can do in your daily life to get your symp-

Healthy sleep habits for managing bipolar disorder •

Go to bed and wake up at the same time each day.

•

Avoid or minimize napping, especially if it interferes with your sleep at night.

•

Instead of viewing screens or other stimulating activities before bed, try taking a bath,

•

reading a book, or listening to relaxing music.

Limit caffeine after lunch and alcohol at night as both interfere with sleep.

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Tip 5: Keep stress to a minimum Stress can trigger episodes of mania and depression in people with bipolar disorder, so keeping it under control is extremely important.

Know your limits, both at home and at work or school. Don’t take on more than you can handle and take time to yourself if you’re feeling overwhelmed.

Learn how to relax. Relaxation techniques such as deep breathing, meditation, yoga, and guided imagery can be very effective at reducing stress and keeping you on an even keel. A daily relaxation practice can improve your mood and keep depression at bay.

Make leisure time a priority. Do things for no other reason than that it feels good to do them.

Go to a funny movie, take a walk on the beach, listen to music, read a good book, or talk to a friend. Doing things just because they are fun is no indulgence. Play is an emotional and mental health necessity.

clude chocolate, caffeine, and processed foods.

Get your omega-3s. Omega-3 fatty acids may decrease mood swings in bipolar disorder. You can increase your intake of omega-3 by eating cold-water fish such as salmon, halibut, and sardines, soybeans, flaxseeds, canola oil, pumpkin seeds, and walnuts. Omega-3 is also available as a nutritional supplement.

Avoid alcohol and drugs. Drugs such as cocaine, ecstasy, and amphetamines can trigger mania, while alcohol and tranquilizers can trigger depression. Even moderate social drinking can upset your emotional balance. Substance use also interferes with sleep and may cause dangerous interactions with your medications. Attempts to self-medicate or numb your symptoms with drugs and alcohol only create more problems.

Be cautious when taking any medication. Certain prescription and over-the-counter medications can be problematic for people with bipolar disorder. Be especially careful with antidepressant drugs, which can trigger mania. OthAppeal to your senses. Stay calm and energized by appealing to your senses: sight, sound, er drugs that can cause mania include over-thetouch, smell, and taste. Listen to music that lifts counter cold medicine, appetite suppressants, your mood, place flowers where you will see and caffeine, corticosteroids, and thyroid medication. smell them, massage your hands and feet, or sip a warm drink.

Tip 6: Watch what you put in your body From the food you eat to the vitamins and drugs you take, the substances you put in your body have an impact on the symptoms of bipolar disorder—for better or worse.

Eat a healthy diet. There is an undeniable link between food and mood. For optimal mood, eat plenty of fresh fruits, vegetables, and whole grains and limit your fat and sugar intake. Space your meals out through the day, so your blood sugar never dips too low. High-carbohydrate diets can cause mood crashes, so they should also be avoided. Other mood-damaging foods in31

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Stay Healthy Top Pick

Vegetarian Black Bean Sweet Potato Enchiladas…..Amazing & Delicious, Hearty vegetarian entrée.

INGREDIENTS: Filling

• • • • • • • • • • • • •

• • • •

¼ cup chopped red onion ¼ cup chopped fresh cilantro INSTRUCTIONS

1 ¼ pounds sweet potatoes (2 small-to-medium) 1 can (15 ounces) black beans, rinsed and drained, or 1 ½ cups cooked black beans 4 ounces (1 cup) grated Monterey Jack cheese 2 ounces (½ cup) crumbled feta cheese 2 small cans (4 ounces each) diced green chiles 1 medium jalapeño, seeded and minced 2 cloves garlic, pressed or minced 2 tablespoons lime juice ½ teaspoon ground cumin ½ teaspoon chili powder ¼ teaspoon cayenne pepper (optional) ¼ teaspoon salt, more to taste Freshly ground black pepper

Remaining Ingredients

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•

2 cups (16 ounces) mild salsa verde, either homemade or storebought 10 corn tortillas 4 ounces (1 cup) grated Monterey Jack cheese 2 tablespoons sour cream 1 tablespoon water

1. Preheat the oven to 400 degrees

2.

3.

4.

5.

6.

Fahrenheit and line a large baking sheet with parchment paper for easy cleanup. Slice the sweet potatoes in half lengthwise and coat the flat sides lightly with olive oil.

Place the sweet potatoes flat-side down on the baking sheet. Bake them until they are tender and cooked through, about 30 to 35 minutes.

Meanwhile, pour enough salsa verde into a 9 by 13-inch baking dish to lightly cover the bottom (about ½ cup). In a medium mixing bowl, combine all of the remaining filling ingredients.

Once the sweet potatoes are cooked through and cool enough to handle, scoop out the insides with a spoon. Discard the potato skins, and mash up the sweet potato a bit.

Stir the mashed sweet potato into the bowl of filling, and season to taste with additional salt (I added ¼ teaspoon) and pepper.

Warm up your tortillas, one by one in a skillet, or all at once in a microwave so they don’t break when you bend them. Wrap them in a tea towel so they stay warm.

Working with one tortilla at a time, spread about ½ cup filling down the center each tortilla, then wrap both sides over the filling

7.

8.

and place it in your baking dish.

Repeat for all of the tortillas.

Top with the remaining salsa verde and cheese. Bake for 25 to 35 minutes, until sauce is bubbling and the cheese is lightly golden.

Let the enchiladas cool for about 5 minutes. Whisk the sour cream and water together to make a drizzly sour cream sauce. Drizzle it back and forth over the enchiladas, then top them with cilantro and red onion. Serve.

Recipe adapted from Gluten Free Goddess.

MAKE IT GLUTEN FREE: Use certified gluten-free corn tortillas.

MAKE IT DAIRY FREE/ VEGAN: Omit the cheese. Stir a scant 1 cup vegan sour cream (recipe available in my cookbook) into the filling, reserving a few tablespoons for drizzling on top. Once baked, thin the vegan sour cream with a little extra water to make it extra-drizzly and drizzle it on top as shown.

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