Stay Healthy Magazine March 2018

Stay Healthy

MARCH 2018

MAGAZINE Mind, Body & Fitness

26 Best & Worst Protein Shakes

15 Major DAILY STRETCHES

Breakfast

12 Best FOODS TO EAT

8

Ways

Meditation

Can Improve Your Life 1

My Best of List Hello SHM Readers!!

Welcome to the Best of issue.. This month we researched and gathered the best healthy breakfast items to eat and the best & worst protein drinks. In today’s world fast paced business of so called health

Stay Healthy Magazine Publisher / Jaye Kenzie Managing Editor / Elizabeth Glasser

foods and drinks it’s difficult to determine what’s really beneficial to

Art & Design Director / Edward Hurley

our health. There’s no such thing as perfect eating habits however, this

Production & Distribution / Mike Hayes

is a such thing as good eating habits. Maintaining a healthy lifestyle takes self discipline and realistic view of valuable eating habits. In conclusion I believe eating in moderation is the key.

Once again thank you for your readership and please share this informative issue to your family, friends and associates. Thank you!!

Sincerely, Jaye Kenzie

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

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Breakfast 12 Best Foods To Eat / 6

26 Best & Worst Protein Shakes / 16

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5 Major Mental APPS /24

15 Major Daily Stretches / 26

8 Ways Meditation Can Improve Your Life / 32

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The 12 Best Foods to Eat in the and improving insulin sensitivity.

Morning‌..Despite what you may have heard, eating breakfast isn't What's more, three large eggs provide about 20 grams of highnecessary for everyone

Certain types of Greek yogurt are good sources of probiotics, like Bifidobacterium, which help your gut stay healthy. To make sure your yogurt contains probiotics, look for quality protein. the phrase "contains live and active In fact, skipping breakfast may be Eggs are also very versatile. For exam- cultures" on the label. better than eating ple, hard-boiled eggs make a great many unhealthy breakfast foods.

Try topping Greek yogurt with berries portable breakfast that can be preor chopped fruit in order to increase pared ahead of time. the meal's vitamin, mineral However, eating the right foods can and fiber content.

BOTTOM LINE: Eggs are high in progive you energy and prevent you from tein and several important nutrients. eating too much during the rest of the They also promote fullness and help day. you eat fewer calories.

BOTTOM LINE: Greek yogurt is high in Here are the 12 best foods you can protein, helps reduce appetite and 2. Greek Yogurt eat in the morning. may aid with weight loss. Certain Greek yogurt is creamy, delicious and types also contain beneficial probinourishing.

1. Eggs otics.

Eggs are undeniably healthy and delicious.

Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorieintake at the next meal and It is made by straining whey and other helps maintain steady blood sugar liquid from the curds, which produces and insulin levels. a creamier yogurt that is more con3. Coffee In one study, men ate either eggs or a centrated in protein. bagel for breakfast. They felt more satisfied after the eggs, and took in fewer calories during the rest of the day.

Additionally, egg yolks contain lutein and zeaxanthin.

These antioxidants help prevent eye disorders like cataracts and macular degeneration.

Eggs are also one of the best sources of choline, a nutrient that's very important for brain and liver health (6).

They're also high in cholesterol, but don't raise cholesterol levels in most people. In fact, eating whole eggs may reduce heart disease risk by modifying the shape of LDL, increasing HDL

Protein has been shown to reduce feelings of hunger, and has a higher thermic effect than fat or carbs.

Coffee is an amazing beverage to start your day.

The term "thermic effect" refers to the increase in metabolic rate that occurs after eating.

It's high in caffeine, which has been shown to improve mood, alertness and mental performance.

Yogurt and other dairy products can also help with weight control, because they increase levels of hormones that promote fullness, including PYY and GLP-1.

Even small amounts of caffeine can achieve these effects.

Full-fat yogurt also contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk.

An analysis of 41 studies found the most effective dose to be 38–400 mg per day, to maximize the benefits of caffeine while reducing side effects.

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This is roughly 0.3 to 4 cups of of fullness. One study found that coffee per day, depending on how beta-glucan increased levels of the strong it is. "fullness hormone" PYY and that higher doses had the greatest Caffeine has also been shown to effect. increase metabolic rate and fat burning. In one study, 100 mg of Oats are also rich in antioxidants, caffeine per day helped people which protect their fatty acids burn an extra 79–150 calories over from becoming rancid. These antia 24-hour period. oxidants may also help protect heart health and decrease blood Coffee is also rich in antioxidants, pressure. which reduce inflammation, protect the cells lining your blood ves- Although oats don't consels and decrease diabetes and tain gluten, they're often proliver disease risk. cessed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other BOTTOM LINE: Having a cup of grains, especially barley. coffee is a great way to start your day. The caffeine in it may improve Therefore, people with celiac disease or gluten sensitivity should mood, mental performance and choose oats that have been certimetabolism. fied as gluten-free.

4. Oatmeal

One cup of cooked oatmeal contains about 6 grams of protein, which won't provide the benefits of a higher-protein breakfast. Oatmeal made from steel-cut oats provides about twice as much protein.

5. Chia Seeds

Chia seeds are extremely nutritious.

They're also one of the best sources of fiber around.

In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.

What's more, a portion of the fiber in chia seeds is viscous fiber.

Viscous fiber absorbs water, which increases the volume of food moving through your digestive tract and helps you feel full and satisfied.

In a small study, people with diabetes who ate chia seeds for 12 weeks experienced reduced hunger, along with improvements in blood sugar and blood pressure.

Chia seeds are also high in antioxidants. They protect your cells from To boost the protein content of an unstable molecules called free radicals, which are produced during oatmeal breakfast, prepare it with milk instead of water or serve metabolism.

Oatmeal is the best breakfast it with a side of eggs or a piece choice for cereal lovers.

In another study of people with of cheese. diabetes, chia seeds decreased the It's made from ground oats, which inflammatory marker CRP by 40%. contain a unique fiber called betaElevated CRP is a major risk factor glucan. This fiber has many imBOTTOM LINE: Oatmeal is rich in for heart disease. However, one pressive health benefits, including serving of chia seeds provides beta-glucan fiber, which lowers reduced cholesterol. about 4 grams of protein, which cholesterol and increases feelings may not be optimal for breakfast.

In addition, beta-glucan is a visof fullness. It also contains antioxicous fiber that promotes feelings dants.

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Here is a recipe for chia pudding that contains more than 25 grams of protein.

Popular types include blueberries, raspberries, strawberries and blackberries.

7. Nuts

High-Protein Chia Seed Pudding

Nuts are tasty, satisfying and nutritious.

Ingredients: • •

1 ounce (28 grams) dried chia seeds.

1 scoop whey protein powder.

They're lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.

What's more, one cup of berries contains only 50–85 calories, depending on the type.

1 cup coconut milk or almond milk.

• Half a cup of berries.

Berries also contain antioxidants Stevia or other sweetener to taste, called anthocyanins, which protect your heart and may help you age if desired. better.

Directions: Berries have been shown to reduce markers of inflammation, Combine all ingredients in a bowl prevent blood cholesterol from becoming oxidized and keep the and mix well. Cover bowl and recells lining your blood vessels frigerate for at least one hour. healthy.

A good way to add berries to your BOTTOM LINE: Chia seeds are high breakfast is to eat them with in fiber and packed with antioxiGreek yogurt or cottage cheese. dants that may reduce inflammation and decrease disease risk.

6. Berries Berries are delicious and packed with antioxidants.

BOTTOM LINE: Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease the risk of disease.

They're a great addition to breakfast because they are filling and help prevent weight gain.

Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them.

In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds.

This may be true for some other nuts as well, although at this time only almonds have been tested.

Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation.

All types of nuts are also high in magnesium, potassium and hearthealthy monounsaturated fat.

In addition, Brazil nuts are one of the best sources of selenium. In fact, just two Brazil nuts provide more than 100% of the recommended daily intake of selenium.

Nuts are also beneficial for people 9

with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts led to reduced blood sugar and cholesterol levels.

It also contains an antioxidant known as EGCG, which may protect the brain, nervous system and heart from damage.

Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast's nutritional value.

BOTTOM LINE: Green tea has many health benefits. It contains an antioxidant called EGCG, which Regardless of the type of protein powder used, a high-protein shake has benefits for the brain and can be satisfying and filling. Add nervous system. fruit, greens, nut butter or seeds to provide fiber and antioxidants.

BOTTOM LINE: Nuts are filling, nu9. Protein Shake trient-dense foods that may help reduce heart disease risk and improve blood sugar control.

8. Green Tea

Another great way to start your day is with a protein shake or smoothie.

Green tea is one of the healthiest beverages on the planet.

It contains caffeine, which improves alertness and mood, along with raising metabolic rate.

BOTTOM LINE: A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.

10. Fruit

Several types of protein powder can be used, including whey, egg, soy and pea protein.

However, whey protein is absorbed the most quickly by your body.

It has also been studied the most, and provides several health beneGreen tea provides only 35–70 mg fits. Additionally, it seems to reof caffeine per cup, which is about duce appetite more than other half the amount in coffee. forms of protein.

Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels.

In addition, whey protein can help lower blood sugar levels when consumed as part of a carbcontaining meal. It can also preserve muscle mass during weight loss and aging.

One study compared four highprotein meals. They whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal.

Fruit can be a delicious part of a nourishing breakfast.

All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80– 130 calories, depending on the type.

Citrus fruits are also very high in vitamin C. In fact, a large orange provides more than 10

100% of the recommended daily intake of vitamin C. Fruit is also very filling, due to its high fiber and water content.

Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

system.

BOTTOM LINE: Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.

12. Cottage Cheese BOTTOM LINE: Fruit is a good source of vitamins, po- Cottage cheese is a fantastic breakfast food. tassium and fiber. It also contains antioxidants that can help reduce disease risk.

It's high in protein, which increases metabolism, produces feelings of fullness and decreases the "hunger hormone" ghrelin.

11. Flaxseeds Flaxseeds are incredibly healthy.

They're rich in viscous fiber, which helps you feel full for several hours after eating.

In fact, cottage cheese has been shown to be as filling and satisfying as eggs.

Full-fat cottage cheese also contains conjugated linoFlaxseeds may also improve insulin sensitivity and re- leic acid (CLA), which may promote weight loss. duce blood sugar levels, as well as protect against breast cancer.

1 cup of cottage cheese provides an impressive 25 grams of protein. Add berries and ground flaxseeds or Two tablespoons of ground flaxseeds contain 3 grams chopped nuts to make it even more nutritious. of protein and 4 grams of fiber.

Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast.

Just make sure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can't be absorbed by your gut and will simply pass through your

BOTTOM LINE: Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.

From <https://www.healthline.com/nutrition/12-bestfoods-to-eat-in-morning#section12>

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processed by the liver, where they could cause fatty liverdisease. The high fiber count will help slow digestion and give you sustained energy. This certified gluten-free, dairy-free, vegan, and kosher What if I told you there was a mag- First… The Best shake boasts 8 vitamins and minerical fairy dust that’d help you lose als, has 35 percent of your daily Our top picks for the best grab-and weight and build muscle—and it value of calcium, and 30 percent of tastes great, too? And what if I said -go protein shakes contain no arti- your DV of vitamin D (which can ficial sweeteners, high-fructose you could buy it—by the tub? not only help strengthen bones, corn syrup, or hydrogenated oils.

Would you? Sure you would. And but it can also help you lose belly In addition, each one has at least you wouldn’t be alone. Protein fat).

12 grams of high-quality proteins powders have cast a spell on the that deliver the right blend of ami- 2. Skinnygirl Protein Shake diet industry, and smart users no acids required to build and reknow that the stuff works by pair muscle tissues. blasting fat in three key ways: 1) Protein boosts satiety by filling you up and by helping to slow digestion of carbs, which stabilizes blood sugar levels; 2) 2) your body burns more calories digesting protein compared to fat or carbs; and 3) protein helps maintain muscle mass tissue, which burns more calories at rest than body fat The trouble is that many are made with inflammatory protein sources teeming with artificial additives, tablespoons of added sugar, and nasty chemicals.

That’s where Eat This, Not That! fits in. Our report on The Best Protein Powder for Every Goal blew up the Internet, and now we’re back to examine the best (and worst) grab-and-go protein shakes that’ll slim you down faster than you san say abracadabra.

Read on—and for maximum weight loss, blend one at home, using a plant-based protein. You’ll

Unless otherwise mentioned, all products are sweetened with either stevia or stevia and monk fruit extract, two of our favorite nonnutritive sweeteners.

Per 11.5 fl oz bottle: 80 calories, 1.5 g fat (1 g saturated fat), 350 1.CalNaturale Svelte Organic Pro- mg sodium, 5 g carbs (1-3 g fiber, 0 tein Drink g sugar), 12 g protein If you need something to tide you over until dinner or are planning a long car trip, this shake is for you.

With no sugars to spike your blood Per 15.9 fl oz bottle: 260 calories, sugar and incite nagging hunger 10 g fat (1.5 g saturated fat), 190 pangs, this is a great option for mg sodium, 29 g carbs (5 g fiber, 9 those who are looking for just a g sugar), 16 g protein high-protein snack to curb tummy rumbling.

Organic soy milk (and thus, nonGMO soy) is both the source of It also contains one of the shortest protein in this resealable shake ingredient lists, including just waand the first ingredient, followed ter, milk protein concentrate, coby rice syrup and cane sugar coa, natural flavors, cellulose gel (there’s also some stevia added). and gum, salt, and the sweeteners Rice syrup is being used more stevia and monk fruit extract. often in products because of its high glucose and low fructose con- Don’t rely on this one regularly, tent, meaning its sugars are mostly though. The combination of milk used for energy and fewer (i.e. the protein and use of carrageefructose) molecules are sent to be nan can cause bloating in those 16

with sensitive stomachs.

3. Organic Valley Organic Fuel High Protein Shake

shake gets its milk protein concentrate from organic-certified cows, which means they are required to spend at least four months a year grazing in pastures, their feed was grown without chemical fertilizers, pesticides, or genetically modified seeds, and the cows are not treated with hormones or antibiotics.

So if you’re looking for a real-sugar sweetened drink that doesn’t have as much protein as Organic Fuel, Orgain has you covered with this blend of only 16 grams of protein, 23 vitamins and minerals, as well as 10 fruits and veggies with the perfect 2:1 ratio of carbs to protein optimal for muscle recovery. Grab this shake or take a look at What 20 Trainers Eat After a Workout to see how to refuel after a sweat sesh.

All of which are important as milk protein concentrate, which has a lower percentage of protein than Per 11 oz bottle, chocolate: 260 whey isolate, contains more bioaccalories, 6 g fat (3 g saturated fat), tive compounds found in the milk 105 mg sodium, 27 g carbs (1 g fi- fat that positively influence metabber, 26 g sugar), 26 g protein olism and immunity. They keep the sugar count low by adding some Upgrade your Core Power High cane sugar but supplementing the Protein Milk Shake with this organ- sweetness with non-nutritive steic version from Organic Valley. via as well. Like SkinnyGirl shakes, Made with filtered skim milk, this product uses carrageenan, cream, and fair-trade unrefined which could cause inflammation cane sugar, this product is likely and gastrointestinal problems safe for those with lactose intoler- when consumed often.

6. Odwalla Strawberry Protein ances due to the addition of lacShake tase enzyme. There’s no carragee- 5. Orgain Organic Nutritional Per 15.2 fl oz bottle: 300 calories, 6 nan like there is in Core Power. In- Shake g fat (1 g saturated fat), 250 mg stead, the emulsifier is replaced sodium, 36 g carbs (0 g fiber, 33 g with gellan gum—a water-dwelling sugar), 25 g protein -bacterium-derived product hasn’t been studied as well in humans, This real-fruit-puree-, cane-sugar-, but the few studies that are out and stevia-sweetened strawberry there have found no ill effects from shake from Odwalla contains ingestion. about 300 calories and a ratio of Per 11 fl oz bottle: 255 calories, 7 g 4. Muscle Milk Organic Non Dairy carbs to protein that is ideal to refat (1 g saturated fat), 260 mg so- fill your fuel tank and to build and Protein Shake dium, 32 g carbs (2 g fiber, 12 g repair muscle tissue after a long sugar), 16 g protein cardio workout.

Per 12 fl oz Besides Organic Valley’s Organic bottle: 170 The protein source is both milk Fuel, this is the only protein shake protein concentrate and isolated calories, 4 g we could find on the market that fat (1 g satusoy protein—both are organic. If isn’t sweetened with non-nutritive you’re looking for flavors with rated fat), 180 mg sodium, 14 g carbs (0 g fiber, 9 sweeteners like monk fruit extract, more carbs, Odwalla’s vanilla and stevia, or sugar alcohols—just g sugar), 20 g protein chocolate flavors each come with good-old-fashioned sugar and 46 grams and 53 grams, respecUnlike traditional Muscle Milk, this brown rice syrup.

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tively, but note that these are al8. FitPro GO! most entirely simple sugars—great for after a workout, but not so great if you’re just sipping on this flavor at your desk job.

7. Orgain Vegan Nutritional Shake

Per 14 fl oz bottle, vanilla: 200 calories, 2.5 g fat (1 g saturated fat), 400 mg sodium, 10 g carbs (2 g fiber, 8 g sugar), 35 g protein

Sweetened with a touch of erythritol and stevia, this is a new breed of protein shake; made primarily of electrolyte-rich coconut water, Coco Libre also supplies more protein than three eggs with the addition of organic, grass-fed milk protein concentrate—for a fraction of the morning prep time.

The benefits of coconut water are that its electrolytes will help rehydrate you while the nutrients in milk proteins replenish glycogen stores and help muscles recover.

After a particularly strenuous workout, pair it with a piece of fruit to boost healthy carbs available for your body’s recover

These hormone-free, milkbased drinks are lactose-free due to an ultrafiltration process, which removes most of this naturally ocPer 11 fl oz bottle: 220 calories, 6 g curring sugar (the sugar you see is fat (1 g saturated fat), 160-185 mg from added cane sugar, and it’s 10. Orgain Grass-fed Protein Shake sodium, 25 g carbs (2 g fiber, 9 g also sweetened with stevia and sugar), 16 g protein monk fruit). FitPro is flavored with natural vanilla and cocoa, emulsiWe’re big advocates for using plant fied with gellan gum instead of carprotein powders. Unlike whey rageenan, and is an excellent powders, plant protein won’t lead source of 18 vitamins and minerals. to bloat are less likely to include This shake stands alone in providnasty artificial sweeteners, and ing the most protein with the fewhave been found to be just as Per 11 fl oz bottle: 140 calories, 2 g est ingredients—all of which effective in building muscle and fat (0.5 g saturated fat), 200 mg are Eat This! approved. strength, according to a Nutrition sodium, 10 g carbs (3 g fiber, 4 g Journal study. sugar), 20 g protein 9. Coco Libre Protein Coconut WaSweetened with stevia and monk ter For the whey protein crowd, this fruit extract, this nutritional shake choice of grass-fed milk protein gets its protein power from a blend concentrate is prime. The cows are of brown rice, chia seeds, flax free of growth hormone rBST, sterseeds, and hemp. oids, antibiotics, and GMOs, it’s free of refined sugars (instead, This combo is ideal as single plantsweetened with agave, monk fruit based varieties aren’t complete extract, and stevia), and it’s free of proteins, which means you’d miss inflammatory carrageenan. With its out on key muscle-strengthening low sugar count, this shake is peramino acids. Along with protein, Per 11 fl oz carton: 140 calories, 1 g fect for busy professionals, moms this box comes with an additional fat (1 g saturated fat), 280 mg soon-the-go, or students who need 21 vitamins and minerals as well as dium, 16 g carbs (3 g fiber, 7 g sugsomething to get them through an organic fruit and veggie blend ar, 7 g erythritol), 15 g protein that 3-hour seminar.

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11. conic Lean Protein Shake

or protein products with “milk protein concentrate (not necessarily isolate)” you want to see words like grass-fed or pasture-raised, and organic. This means that the cows aren’t fed a conventional diet of corn and soy products that for Per 11.5 fl oz bottle: 130 calories, 2 starters, can sicken cows enough g fat (0 g saturated fat), 8 g carbs to require the use of antibiotics, (4 g fiber, 3 g sugar), 20 g protein and two, cause high levels of unhealthy fat build-ups, like bad satuMade with natural ingredients like rated fats and inflammatory omegrass-fed milk protein isolate, co- ga-6s—which all get passed on to coa powder, sea salt, and real Co- you. Sweetened with unrefined lombian Coffee (yes, there are 180 cane sugar and a touch of stevia, mg of caffeine—about what’s in this Organic Balance is a great optwo 8-ounce cups of coffee—in tion after a workout, but may be a this bottle!) this is one of the little high on the sugar front for a better bottles in the supplement meal replacement or snack. store. “It’s very rich in protein, and it’s perfect for muscle building and maintenance because it also con13. Stonyfield OP Organic Protein tains calcium and vitamin B12,” says Ilyse Schapiro, MS, RD, CDN. Vanilla Smoothie Check it out in our roundup of the 25 Best New Clean Eats You Can Buy Online.

12 Organic Balance Milk Protein Shake

tol) drive both the protein and sugar content, we can’t scoff at the 1:1 protein to sugar ratio when most companies struggle to get close to 1:2.

And Now… The Worst

Like protein powders, many of the labels of these shakes read like the stock list of a chemistry lab and are made with obscure protein sources, artificial sweeteners, too much sugar, chemical additives, and trans fat.

1. Ensure Plus

Per 11 fl oz bottle: 190 calories, 2 g fat (1.5 g saturated fat), 170 mg sodium, 26 g carbs (1 g fiber, 15 g Per 8 fl oz bottle: 350 calories, 11 g sugar), 15 g protein fat (1 g saturated fat), 220 mg sodium, 50 g carbs (0 g fiber, 20 g Exactly what we want to see in any sugar), 13 g protein

product made with yogurt: “live active cultures!” Which means this shake is full of healthy-gutpromoting probiotics. Made with Orgain’s Organic Milk Protein ConPer 11 oz bottle: 190 calories, 3.5 g centrate along with cultured lowfat (2 g saturated fat), 160-210 mg fat milk, two natural prebiotics sodium, 24 g carbs (1 g fiber, 23 g (pectin and inulin), and 9 vitamins sugar), 16 g protein and minerals, this shake is a great pick for your daily dose of protein.

When you’re drinking milk prodAlthough the milk and cane sugar ucts, ultra-filtered milk products, (it’s also sweetened with erythri-

Don’t be fooled by Ensure’s claims that this is “complete, balanced nutrition.” With more sugar than protein, this shake won’t be of much help when it comes to weight loss. That’s not even mentioning the fact that the product is full of artificial flavors, conventional nonfat milk, inflammatory vegetable oils, and carrageenan.

Stay Healthy Magazine cares about your Health & Fitness

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CORE POWER Protein is an essential part of a healthy diet, but even more so for active, on the go people like you.

You don’t miss a day. You don’t take short cuts.

And you don’t cheat when it comes to the food and drink choices you make every day. Because life is tough enough without being punished by your pro-

tein drink. You deserve better. Core Power is a delicious source of high protein nutrition and energy that helps you do more. And be more.

Made from real, fresh, cold-filtered milk, Core Power comes in great tasting Chocolate, Vanilla, Banana, Strawberry Banana Light and Chocolate Light.

No matter what your palate prefers, we got you covered.

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2. SlimFast Originals

doesn’t mean gobbling down 56 grams of sugar with only a gram of digestion-slowing fiber is good for you. The odds are stacked against your favor when it comes to minimizing hunger strikes.

5. Boost High Protein Shake

4. Special K Protein Breakfast Shake Per 10 fl oz bottle: 180 calories, 6 g fat (1.5 g saturated fat), 210 mg sodium, 24 g carbs (5 g fiber, 18 g sugar), 10 g protein

Per 8 fl oz bottle, vanilla: 240 calories, 6 g fat (1 g saturated fat), 200 mg sodium, 33 g carbs (0 g fiber, 23 g sugar), 15 g protein

On top of its poor protein showing—there’s almost double the amount of sugar than there is protein—SlimFast’s downfall is also their addition of mono and diglycerides as well as hydrogenated soybean oil, which all often are sources of the artery-clogging trans fats that are linked to cardiovascular disease. Plus, the drink contains milk protein concentrate from conventional cows, which contains as many risks as it does benefits, artificial flavors, carrageenan, and artificial sweeteners Sucralose and Acesulfame Potassium.

Before milk protein concentrate is even listed, both sugar and corn Per 10 fl oz bottle: 180 calories, 5 g syrup are the first ingredients behind water. This shake is also made fat (0.5 g saturated fat), 220 mg sodium, 28 g carbs (5 g fiber, 18 g with artificial flavors and inflammatory vegetable oils which have a sugar), 10 g protein If you recently read about these 20 high omega 6:omega 3 ratios and Worst “Good-For-You” Cereals, you can cause weight gain over time. know that Special K isn’t all that 6. Bolthouse Farms Protein PLUS great. That should’ve primed you for their line of breakfast shakes as well. They’re made with conventional nonfat milk, whey protein concentrate, and GMO soy protein concentrate as well as 18 grams of sugar along with sucralose and acesulfame potassium. Besides the artificial flavors and colors and Per 15.2 fl oz bottle, mango: 380 trans fats, Kellogg’s also adds an calories, 1 g fat (0 g saturated fat), ingredient called “polydextrose.”

495 mg sodium, 63 g carbs (4 g fiIt’s allowed to count in those 5 ber, 51 g sugar), 30 g protein grams of fiber, but this functional fiber is unlike natural dietary fiber. Per 15.2 fl oz bottle, chocolate: 400

3. Odwalla Original Super Protein

While it is fermented into antiinflammatory compounds, Per 15.2 fl oz bottle: 350 calories, a Nutrition Reviewstudy found that 0.5 g fat (0 g saturated fat), 330 mg polydextrose cannot help slow the sodium, 62 g carbs (1 g fiber, 56 g rate at which food is broken down sugar), 19 g protein and nutrients like glucose are absorbed, meaning it won’t help you It does have a 3:1 ratio of carbs to feel full. protein, which experts recommend for post workout recovery, but that

calories, 5.5 g fat (4 g saturated fat), 265 mg sodium, 55 g carbs (6 g fiber, 49 g sugar), 30 g protein They might be naturally sweetened, but that doesn’t justify gulping down 50 grams of sugar in a bottle. It’ll give you a solid dose of protein along with at least 9 vitamins and minerals, but you’ll most 22

likely start to feel hungry soon after guzzling down the 400calorie bottle—which isn’t great news if you’re on a calorierestricted diet.

9. Glucerna Hunger Smart Shake

note that the drink is heat treated after culturing, which kills off any live cultures that may have had probiotic benefits.

11. Naked Protein & Greens

7. Pure Protein Shake Per 11.5 fl oz bottle: 180 calories, 8 g fat (1.5 g saturated fat), 300 mg sodium, 16 g carbs (5 g fiber, 6 g sugar), 15 g protein

We understand that diabetics would be drawn to this product, as it’s targeted to their audience— but that doesn’t mean Glucerna should be filling their customers up It’s low fat and low carb, but Pure with fructose. This sugar molecule Protein is sweetened with artificial doesn’t spike blood glucose levels sugar, sucralose, artificially colored like glucose does, but experts speculate that it’s Americans’ inwith carcinogen-containing caramel color, and artificially flavored creased intake of fructose—which our body turns into fat and inflamwith who knows what. matory compounds more easily 8. Odwalla Mango Protein Shake than it does with glucose—that is to blame for the equivalent increase in rates of metabolic disorders and obesity, not just “sugar.”

Per 11 fl oz bottle: 110-120 calories, 0-0.5 g fat (0 g saturated fat), 230-240 mg sodium, 7-8 g carbs (5 g fiber, 1 g sugar), 23 g protein

Per 15.2 fl oz bottle: 400 calories, 3 g fat (1 g saturated fat), 290 mg sodium, 61 g carbs (0 g fiber, 53 g sugar), 30 g protein

Just because experts recommend a carb to protein ratio of 2:1 for optimal muscle recovery doesn’t mean if a drink has a 2:1 ratio it’s good to drink. For example, this Protein & Greens by Naked, which satisfies the 2:1 ratio, but contains an astounding 53 grams of sugar in one bottle. They might not be added sugars, but all are from fruit juice concentrates, which means that most of the sugars are fructose—a sugar compound that can’t 10. Muscle Milk Protein Smoothie even be used by your body to replenish its glucose-based energy Per 15.2 fl oz bottle: 310 calories, 1 stores. g fat (0 g saturated fat), 340 mg sodium, 54 g carbs (<1 g fiber, 47 g 12. Premier Protein sugar), 19 g protein It may be a mango protein shake, but mango puree isn’t even the first ingredient. That spot belongs to sugar-heavy apple and orange juice concentrates, one of the main reasons why this shake contains a whopping 47 grams of the sweet stuff. Speaking of sugary fruits, have you seen our exclusive report, 25 Popular Fruits—Ranked

By Sugar Content?

Per 16 fl oz bottle: 260 calories, 4.5 g fat (3 g saturated fat), 135 mg sodium, 29 g carbs (1 g fiber, 21 g sugar), 25 g protein Don’t be fooled by our favorite word “smoothie.” Although protein powders and smoothies go together like Brad and Angelina, we’re only talking about the homemade versions which use real yogurt. Muscle Milk claims to use Greek yogurt, but they also

Per 11 fl oz bottle, vanilla: 160 calories, 3 g fat (1 g saturated fat), 270 mg sodium, 4 g carbs (1 g fiber, 1 g sugar), 30 g protein

Commonly used in over-processed 23

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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

breads, DATEM (DiAcetylTartaric acid Esters of Monoglycerides) is used as a shelf-stabilizing emulsifier in both dough and protein shake applications, as protein powder is notoriously difficult to mix with water. Unfortunately, this additive is often made from artery-clogging partially hydrogenated oils, which the FDA will ban from food products starting in June 2018.

Premier Protein responded to us and said their DATEM is only made from fully-hydrogenated oil— but why use it in the first place, when so many others don’t?

13. Nature’s Best Isopure Cocotein Per 16 fl oz bottle: 100 calories, 0 g fat (0 g saturated fat), 85 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 20 g protein Although it boasts one of the shortest ingredient lists out of every protein drink on the market—only including water, Isopure’s whey protein isolate, coconut water concentrate, natural flavor, and phosphoric acid—we had to tick this drink off because of the addition of an artificial sweetener, sucralose. Although recent science indicate they’re not carcinogenic, as feared, artificial sweeteners have been shown to either increase or show no effect on your appetite (whereas the glucose in sugar can increase levels of the “I’m full” hormone, leptin) and can harm your gut health due to their indigestibility. If you’re wondering why you keep hearing about gut stuff, then find out How Good Gut Health Can Change Your Life!

From <http://www.eatthis.com/protein-shakes/ >

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15 Stretches You Should Do Every Damn Day Fitness by Mallory Creveling From <http://dailyburn.com/life/ fitness/best-yoga-stretches/> You know that moment when you just need to stretch — maybe it’s before getting out of bed in the morning, during a long flight or right after a long run. Think about how your goto muscle-loosening move makes you feel. Does it make you say “ooh” and “ahh”?

Well, that’s exactly what stretching can do for you: Wake up your muscles, relieve tension throughout the body and make you feel oh-so-good.

RELATED: 5 Standing Desk Stretches to Relieve Stress Now

But the benefits of stretching go even further. “There are many factors that can limit or enhance movement, including prior tissue damage, strength, stability around the joint and, of course, flexibility,” says Lisa Wheeler, vice president of fitness programming for Daily Burn.

“That’s where stretching comes in. If the muscles around the joint aren’t flexible, it’s difficult to move efficiently.” In other words, that stiffness can prevent you from doing full range of motion exercises, cause injury and worse, keep you from progressing with your fitness goals.

To help you loosen up the joints used in most daily movements — especially those that get tight from sitting all day — we rounded up 15 lengthening and strengthening stretches to do daily. Wheeler says it’s best to

do a dynamic warm-up before a Make it dynamic: Continuously workout and static holds after move between plank position exercise. Thankfully, you can and downward dog. use most of these stretches for both by either staying in the position shown for 30 seconds (static) or moving in and out of the pose (dynamic). Focus on deep breathing and you’ll probably experience some mental stress relief, too.

RELATED: The 5 Keys to a Perfect Warm-Up 15 Stretches to Relieve Tension Now

Photo: Ryan Kelly / Daily Burn 365

From <http://dailyburn.com/life/ fitness/best-yoga-stretches/>

2. Side Oblique Stretch You’ll lengthen through the side of your body as you stretch your lats, hips and obliques.

How to: Stand with feet a little wider than hip-distance apart (a). As you lift one arm overhead with your palm facing inward, reach and lean toward the opposite side of the arm raised (b). Hold for eight seconds, then switch sides.

Make it dynamic: After you reach with one arm, bend that elbow as you pull it down by 1. Downward Dog A yogi favorite, this pose focus- your side and stand straight. es on hip and shoulder mobility, Reach back up and over. Do eight reps, then switch sides. while stretching your hamstrings, lats (muscles in your mid-back) and deltoids (muscles in your shoulders).

How to: Start in plank position with shoulders directly over wrists (a). Push your hips up toward the ceiling so you form a triangle with your body. Keep your head between your arms and straighten your legs as much as possible (b). Reach Photo: Ryan Kelly / Daily Burn your heels toward the ground 365 and spread your fingers, so your bodyweight gets distribut3. Crescent Pose ed evenly through the hands Find length and balance as you and feet. engage your abs, hip flexors and chest with this high lunge.

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How to: Stand with your feet staggered: one in front and one behind you (a). Bend your front knee to create a 90-degree angle. Keep your back leg straight behind you (b). Lift your arms up in the air by your ears, palms facing inward. Lift your chest up, slightly arching your back as you press your back hip forward (c).

If possible, lower your lunge as you exhale. Hold for eight seconds, then switch sides.

Make it dynamic: Bend and straighten your front leg as you lift and lower your arms. Repeat for eight reps, then switch sides.

RELATED: 8 Things Experts Wish You Knew About Yoga

Photo: Ryan Kelly / Daily Burn 365

How to: Sit on a mat with your legs extended in front of you (a).

Place your hands behind you, fingertips facing away from your body. Lift one leg, placing your ankle on your opposite leg, just above the knee. (Keep your feet flexed to protect your knees.) (b). Slowly bend your bottom leg toward you, until you feel a stretch in the outer hip of the other leg (c). Straighten your Photo: Ryan Kelly / Daily Burn back, roll your shoulders down 365 and push out your chest. Hold, then switch sides.

5. Single Leg Stretch Make it dynamic: Continue to If you’re like most adults, you bend and straighten your bottom need a little more flexibility in your hamstrings. Bonus benefit: leg.

You’ll also work your core.

RELATED: 5 Stretches You How to: Lie on your back and Could Be Doing More Effectively lift legs toward the ceiling (a).

Lower one leg toward the floor as you pull the other leg toward your face (b). Hold the back of your raised leg (calf or higher) and lift your shoulders off the mat (c). Keep legs as straight as possible and toes pointed. Hold, then switch sides.

Make it dynamic: Switch legs repeatedly, gently grabbing your calf and pulling it toward you.

4. Child’s Pose Take it from Daily Burn’s Becca Pace: This stretch is probably one of the most calming postures, and works well for recovery, too. You’ll stretch the low back, lats and shoulders.

How to: Get on all fours on an exercise mat (a). From your hands and knees, push your hips back until your butt rests on your heels. (Knees slightly wider than hips.) Keep your arms straight out in front of you and look at the floor.

Make it dynamic: Continuously flow through hands-and-knees position to child’s pose.

Photo: Ryan Kelly / Daily Burn 365

Photo: Ryan Kelly / Daily Burn 365 6. Figure 4 This is an ah-mazing stretch for runners, as it alleviates tightness in the glutes and the hardto-reach piriformis (another muscle in your backside).

7. Cat Have a stiff back? This pose will encourage blood flow and more mobility in your spine.

How to: Get on your hands and knees on an exercise mat, with wrists in line with shoulders and knees in line with hips (a).

Round your back, tuck your pelvis and look toward the floor, as you scoop your abs upward (b).

Make it dynamic: Inhale and exhale as you flow through cat and cow (below).

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Photo: Ryan Kelly / Daily Burn 365 8. Cow Counteract the cat pose with cow, which stretches your abs and chest muscles.

How to: Get on your hands and knees on an exercise mat, wrists under shoulders and knees in line with hips (a). Arch your back, look slightly upward and stick your chest out (b).

Make it dynamic: Flow through cow and cat together, exhaling as your back arches and inhaling as it rounds.

Photo: Ryan Kelly / Daily Burn 365 9. Sumo Squat Twist This pose is great for wringing

out tension in your spine, specifically your upper- to mid-back, as well as your shoulders.

How to: Stand with feet wide, toes pointed outward about 45 degrees. Place your hands just above your knees (a). Lean forward as you bend your knees to form right angles (or as close to it as possible) (b). Bring one shoulder toward the floor as you look over your opposite shoulder. Keep your hips aligned and arms as straight as possible as you twist further on each exhale.

Hold for eight seconds, then switch sides.

toes facing out and heel in line with opposite knee. Open arms on a diagonal, pressing your forearm into inner thigh (b).

Bend your front knee on the leg that’s turned out, as you press your hips forward, reaching arms as long as possible. Allow the knee to move past the toe, which helps to increase ankle range of motion. Hold for eight seconds, then switch.

Make it dynamic: Rock side to side, increasing range of motion each time.

Make it dynamic: Continuously switch the twist from side to side.

RELATED: The 6 Most Satisfying Stretches You’re Not Doing

Photo: Ryan Kelly / Daily Burn 365 11. Half Kneeling Twist Great for offsetting a day of sitting, this pose stretches your chest muscles, obliques and hips.

How to: Start in a kneeing posiPhoto: Ryan Kelly / Daily Burn tion (a). Step one foot out to the 365 side, knee bent, toes facing out and heel in line with opposite 10. Tiny Fencer Stretch knee. Place the hand opposite This is Daily Burn 365 trainer of your front knee on the mat in Gregg Cook’s favorite front of you (b). Twist your upstretch and here’s why: It loosper body as you reach your othens up your lower half, including er arm up toward the ceiling, your inner thighs and hip flexors, keeping both elbows straight. while improving ankle mobility.

Avoid pushing your hip out to the side. Hold for eight seconds, How to: Kneel with both legs on then switch sides. an exercise mat (a). Step one Make it dynamic: Slowly twist foot out to the side, knee bent, and untwist your upper half.

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forward slightly. Keep your back straight (b). Touch the floor with your fingertips, if possible. Hold for eight seconds, then switch sides.

Make it dynamic: Continue to switch from side to side.

Photo: Ryan Kelly / Daily Burn 365

Photo: Ryan Kelly / Daily Burn 365

12. Crab Reach You’ll feel like a rock star with this move that sends tension flying — from your hip flexors and obliques to your upper- and midback .

How to: Sit with feet flat on the floor, hip-distance apart (a).

Place your hands down about six inches behind your hips, fingertips facing away from your body (b). Bring one arm toward your chest, then lift your hips to tabletop and reach that arm over your head (c). Press into your feet. Rotate through your torso to look down at your bottom hand. Hold for eight seconds, then switch sides.

Make it dynamic: Bring your lifted arm up and down, as you also lift and lower your hips.

RELATED: The 5 Hip Stretches You Need to Relieve Tightness Now

13. Lying Hug Stretch When in doubt, hug it out. It’s the perfect position for relieving tension in your low back.

How to: Lie on your back on an exercise mat (a). Tuck your knees toward your chest and grab your calves, as you roll your head up to meet your knees (b).

Make it dynamic: Roll your legs up and down, keeping knees bent.

Photo: Ryan Kelly / Daily Burn 365 15. Pigeon Cardio kings and queens take note: This pose helps increase mobility in your glutes and hip flexors.

How to: From a downward dog or plank position, lift one leg and place that knee next to the corresponding wrist, shin parallel to the mat. The other leg should stay straight behind you, with your toes resting on the floor (a).

Stay upright or if you can, lean forward with a flat back, moving your hands out in front of you to anchor you to the floor.

Photo: Ryan Kelly / Daily Burn 365 14. Side Lunge Stretch Give rigid inner thighs some relief with this Anja Garciaapproved pose.

Make it dynamic: To deepen the stretch in your hip, push up and down on your hands and front leg, as you lift and lower your hips just a bit.

Additional reporting by Goldyn Belgarde

How to: Start standing with feet From <http://dailyburn.com/life/ a little wider than hip-distance, fitness/best-yoga-stretches/> toes pointing slightly outward (a). Bend one knee, as you push your butt back and lean 30

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8 Ways Meditation Can Improve Your Life

By Kristine Crane Shrimati Bhanu Narasimhan, a petite Indian woman wrapped in a bright fuchsia sari, has a soft voice but a big presence. She holds the rapt attention of some 100 people who have come to learn how to meditate at the Art of Living Center in the District of Columbia. The type of meditation she teaches is called Sahaj, Sanskrit for effortless. It’s a mantrabased meditation she advises doing twice a day for 20 minutes — before eating.

“Mental hygiene,” Narasimhan calls it. Sahaj is just one type of meditation. Others are based on compassion, mindfulness, yoga and transcendentalism, among others. While their aims are different, they share common benefits.

Here are eight of those.

Meditation reduces stress. “It connects you with your real source of energy,” Narasimhan says.

“Meditation is mind without agitation,” Narasimhan It encourages a healthy says. Stress creates agitation and is something most lifestyle. of us deal with on some level. And it’s increasing, given the rising use of anti-anxiety medications, notes Stanford University researcher Emma Seppälä. Meditation allows people to take charge of their own nervous system and emotions. “Studies have shown improved ability to [permanently] regulate emotions in the brain,” adds “I tend to want more things Seppälä, who is also the as- that are better for me,” Robsociate director of the Center inson says, adding that she for Compassion and Altrueats more fresh foods and ism Researchand Education has cut out nearly all alcohol. at Stanford. “It’s very emShe also stopped smoking. powering.”

Susan Braden, who lives in Takoma Park, Maryland, and It improves concentration. also did the Sahaj course, says the practice has made her apply the Hippocratic “I’m more centered and fooath — “First, do no harm” cused in everything I do. I — to herself. “You just want don’t find myself getting as to put good things in your distracted anymore,” says Sara Robinson of Indianapo- body,” she says. That means lis, who did the Sahaj course “closest to what’s natural. So last February. The ER nurse if it doesn’t look like a tomato, I wouldn’t eat it.” Braden and sky-diving instructor adds that multitasking is eas- also gave up coffee, replacing it with tea. ier. At least one study has shown an improved ability to The practice increases self multitask, Seppälä says.

“Meditation has been linked -awareness. to a number of things that Before Zaccai Free, a Dislead to increased ability to trict of Columbia resident, focus, memory … We’ve seen this at the level of the began meditating in college brain.” Greater concentration two decades ago, he had a very short fuse – to the point, is related to the increased energy meditation provides. he says, of wanting to com32

mit acts of violence. Meditation taught him to recognize his own anger and become more detached from it. It cleared his mind and calmed him down, he says. Mostly, “it made me more comfortable in my own skin,” adds Free, who does many types of meditation, including Sahaj, Agnihotra, laughter and walking meditations. “When you take more time to dive inside yourself, you are more comfortable showing who you are.”

It increases happiness.

“Meditation puts you on the fast track to being happy,” says Ronnie Newman, director of research and health promotion for the Art of Living Foundation, the umbrella organization for the Sahaj meditation course. Studies have shown that brain signaling increases in the left side of the prefrontal cortex, which is responsible for positive emotions, while activity decreases in the right side, responsible for negative emotions, Newman says.

The other benefits of meditation, including increased self -awareness and acceptance,

also contribute to improved overall well-being.

University. Lazar adds that meditators also have more gray matter – literally, Meditation increases acmore brain cells. Lazar’s colceptance. league, Elizabeth Hoge, did a study that showed that Braden was a high-profile meditators also have longer senior policy advisor in the telomeres, the caps on chroState Department, constant- mosomes indicative of bioly on the go to trips around logical age (rather than the world, until seven years chronological). That meditaago, when she was struck tion lengthens life “may be a by multiple sclerosis. She bit of a stretch,” Hoge says. turned to meditation, and her “But there is something world view flipped. “I have a about meditation that is asdisease which really brings sociated with longer teloyou back to yourself,” meres … [perhaps that] it Braden says. “Meditation reduces stress and its efhelps me accept that. You fects on the body.” explore your inner self and The practice benefits carrealize that’s just as big as diovascular and immune traveling to Burma.” For Braden, learning to meditate health. has been harder than learning Arabic. “It’s a lifetime job. Meditation induces relaxaBut it changes how you feel tion, which increases the life, and it’s made it more compound nitric oxide that enjoyable for me,” she says. causes blood vessels to open up and subsequently, blood pressure to drop.

It slows aging.

One study, published in 2008 in the Journal of Alternative and Complementary Medicine, showed that 40 of 60 high blood pressure patients who started meditating could stop taking their blood pressure medication. Meditation also improves immunity. “I hardly ever get sick anymore,” Robinson says. “I don’t think Studies show that meditation I’ve had a cold since I startchanges brain physiology to ed this.” slow aging. “Cognition seems to be preserved in From <https:// meditators,” says Sara Laz- www.huffingtonpost.com/2014/09/19/ ar, a researcher at Harvard meditation-benefits_n_5842870.html> 33

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