Y7MAGAZINE MARCH 2019
10
STRESS BUSTING TIPS TO TRY TODAY!
STOP CHOOSING BAD PARTNERS
ARE YOU REALLY IN LOVE?
8
4 WAYS TO stay
hydrated
FOODS TO
ADD TO YOUR DIET www.website.com |magazine template| 1
CONTENTS 38
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STRESS BUSTERS We all get stressed from time to time. Some of us find it difficult to treat our stress, so we internalize it, which isnt healthy. In this article, you’ll find ultiple ways to subdue your stress and even prevent it in the first place.
HEALTHY SMOOTHIES Looking for a quick and fun way to keep your weight down and increase your nutrients? Look no further than our collection of nutrient packed smoothies. We combed the net looking for the tastiest and most talked about smoothies in every country and compiled this delicious list!
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BEST TECH IN 2019
IN LOVE?
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TREAT MUSCLE PAIN While some of us are busy chopping veggies and getting our meals prepped, others of us are hitting the gym to get fit for the Summer. If you are of the latter, you’ve more than likely experienced excrusiating muscle pain. This piece covers how to treat and prevent deep muscle pain and injuries.
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Whether you’re looking for a new camera, phone or speaker -- we’ve got you covered. We tested the top tech reviewed by CNET, CES and more and compiled a list of the latest and greatest of 2019! But hurry and get your hands on these gadgets before they’re gone.
Are you in love, lust or in like? Don’t know? We’ll help you decide. In this article our writer describes love, what being in love is all about and why you should gaurd your heart, while also learning how to share it efficiently.
Y7MAGAZINE PUBLISHER HSF MEDIA INC. GROUP EDITOR-IN-CHIEF DR. HASSAN FARHAT MD GROUP EDITOR APRIL KHAN EDITOR DINAH RASHID SUB- EDITOR SHEMSA AL-GAHATANY STAFF WRITERS KENNETH JOHANSON DINAH RASHID MARY DORCHESTER LINDA JABBOUR CANDICE BURNS EDITORIAL SUPPORT EXECUTIVE APRIL KHAN ADMINISTRATION Kenneth Doe: emailaddress@site.com PHOTOGRAPHERS CARMICHAEL CIRCULATION & SUBSCRIPTION Submissions@ya7elweenmagazine.com CIRCULATION & SUBSCRIPTION HSF MEDIA INC. 300 CADMAN PLAZA WEST, FLOOR 12 BROOKLYN, NY 11201
EDITOR’S
NOTE Summer is near and everyone is busy getting ready to hit the beach and travel to tropical destinations. We have all rushed to GOOGLE looking for meal-prep ideas and weight loss tips only to find ourselves stressed by the sheer amount of things we have to change in order to take on the advice. As I’ve been there myself, I decided to make it easy for you and gather as much of this information as possible for March’s issue! Travel means buying new gadgets, taking loads of pics, renting cars and other last minute preparations. We’ve compared the best of the best and compiled a list of the most popular gadgets, cars, diets, smoothies, and more! We really do hope you enjoy this issue and that you’ll come back again next month to see the wonderful tips we have for summer vacation ideas. As always we welcome letters, advice and submissions. If you would like to write for our magazine, reach out to us at : submissions@ ya7elweenmagazine.com and we will respond right away. Should your article be chosen for publishing, we will notify you and send a complimentary copy of the issue your article appears in. Until then, ENJOY!
DR. HASSAN FARHAT MD. EDITOR
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher.
www.y7magazine.com |Y7 Magazine| 3
HEALTH BITS What is LIIT? LIIT (low-intensity interval training) is similar to HIIT in the way that it consists of intervals of higher and lower intensity. The difference is that the high-intensity periods aren’t nearly as intense. Intensity during a LIIT routine is never at or above a sprint, and recovery time is longer. Think going from a jog into a walk, rather than a sprint into a jog.
LITT
VS. HITT
High-intensity training has been Lorem ipsum dolorinterval sit amet, an primis deemed of the most effective quodsi nam.one Oratio appellantur ea per,workouts, for its fat burning,anstrength training, vimlauded ex ponderum insolens, duo natum and efficient However, placerat senserit.nature. Illum decore vimlow-intensity ex, vel te interval training canassentior be just as effective—if purto nusquam. Erant persequeris done correctly. Get to know both et mel, id pri commodo tincidunt, eosstyles of training with our guide to HIITdictas and LIIT. novum oratio detraxit ex. Omnis imperdiet ex vis. What is HIIT?
HIIT (high-intensity interval training) is any workout that switches off between intense bouts of activity and periods of less intense activity, or total rest. It can lend itself to almost any form of exercise, from indoor and outdoor running to strength training, and everything in between. The goal is to repeatedly raise and lower your heart rate by giving it all you’ve got in the high-energy periods and recovering in the less intense periods. Typically, a HIIT workout lasts around ten to 30 minutes, making it the ultimate time cruncher. The shorter amount of time makes no dents in your fitness efforts, either. Despite how short a HIIT workout can be, it can burn quite a bit of calories. In fact, in some cases, these workouts can burn up to 30 percent more calories than other workouts. Moreover, your metabolism and post-workout metabolic rate take an impressive hike once your sweat session is done. This is all without the risk of losing muscle mass. These power-packed sessions can also produce just as many health benefits as longer moderately intense workouts. Sometimes, the benefits are similar to twice as much moderate exercise. This includes reduced blood pressure and blood sugar, as well as improved oxygen intake, digestion, and overall endurance. Not only that, but your workout is completely customizable (you can apply HIIT to a variety of exercises) and far from boring. Constantly switching up your speed, resistance, or movement requires constant attention. This leaves you no time to space out or check your phone. And, less boredom means more consistency. Maximum effects in minimal time? Hear, hear!
No worries, because you can still torch calories this way. Although HIIT is lauded as the best weight loss option, LIIT can be just as effective. What it all comes down to is the amount of time you put into your workout. To achieve similar results performing LIIT as you would from performing HIIT, it typically takes twice as much time. Yet, if you’re willing to put in the extra time you can burn just as many (if not more) calories, plus benefit from a slew of other positive effects. On top of the same health benefits you gain from HIIT, you can gain similar benefits to general low-intensity training, like increased mobility, improved strength, and improved cardiovascular endurance. Basically, LIIT is the perfect alternative to vigorous exercise. It allows you to gain the same benefits and burn calories without burning out. What’s the better workout for me? A well-rounded fitness routine will include both HIIT and LIIT. Both provide similar health benefits (like improved cognitive health in seniors and reduced blood pressure) and can burn the same amount of total calories. Some situations call for a specific style, though. The best option for you largely depends on your fitness level and available time. As mentioned before, LIIT is ideal for those who don’t prefer higher-intensity workouts. Fitness beginners, those recovering from an injury, those coming back from a workout hiatus, or even those who want an easier workout on rest days, can all benefit from doing lowintensity interval training. Lower intensities are easier on your joints, make you less prone to injury, and won’t leave you winded. On the other hand, HIIT workouts are perfect for those who have limited time, want to increase the difficulty of their workout, have good cardiovascular endurance, and are both experienced and seek a workout shake-up. If you’re aiming to push your body to its limits, highintensity interval training is your best bet. Ultimately, if you’re able, both options are worth trying. Just about any workout can be done through HIIT and LIIT, so the possibilities are endless.
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8FOODS
NUTRITION
TO ADD TO YOUR DIET
You may have seen news reports, fad diets or ads touting the health benefits of the latest super food — everything from slowing aging to promoting weight loss. The glut of information can be overwhelming. So do superfoods really reduce the risk of heart disease and stroke? •Salmon is a fatty fish that’s low in saturated fat and high in omega-3 fatty acids, which can decrease the risk of abnormal heartbeats, reduce triglycerides (the chemical form of fats in most foods and in your body) and slow the growth of plaque in the arteries. The American Heart Association recommends eating at least two 3.5 ounce servings of fish a week. •Turkey is a leaner substitute for beef that can be grilled, roasted or ground. •Nuts, legumes and seeds are good sources of protein and polyunsaturated and monounsaturated fats when eaten in moderation. Choices include unsalted almonds, peanuts, pistachios and walnuts. The American Heart Association recommends getting four servings a week. •Berries like blueberries and strawberries have high levels of phytochemicals called flavonoids. One study showed that women who consumed more blueberries and strawberries had a lower risk of heart attack. The American Heart Association recommends nine servings of fruits and vegetables a day, about 4.5 cups.
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HOWN S S A H CH R E S E A R T B I OAC T I V E K THA DA R N I S D N U COMPOLATE MAY HAVE CHOCO TH BENEFITS, HEAL CH OUT FOR T BUT WA DIENTS LIKE INGRE ND FAT THAT A SUGAR E CALORIES. UP TH
•Soy products like tofu, soy butter and soy nuts are high in polyunsaturated fat, fiber, vitamins and minerals but low in saturated fat. They could replace other high-fat proteins in the diet, although it’s unknown exactly how soy affects heart disease risk factors. •Pumpkin is low in calories, high in fiber and high in vitamin A. •Kale provides vitamins A and C, potassium and phytochemicals. •Low-fat or nonfat yogurt, which provides calcium, vitamin D and protein, can be a good substitute for sour cream in recipes. www.y7magazine.com |Y7 Magazine| 5
NEWS BITS
STRESS
GO AWAY
3/17/19 MEDICAL NEWS TODAY
New research in mouse models shows that stress hormones can help breast cancer grow, spread, and diversify, which makes it harder to treatadvice and submissions. If you would like to write for our magazine, reach out to us at : submissions@ ya7elweenmagazine.com and we will respond right away. Should your article be chosen for publishing, we will notify you and send a complimentary copy of the issue your article appears in.
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It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of managing stress. Stress management is all about taking charge: of your lifestyle, thoughts, emotions, and the way you deal with problems. No matter how stressful your life seems, there are steps you can take to relieve the pressure and regain control.
Why is it so important to manage stress? If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. Effective stress management, on the other hand, helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fitsall. That’s why it’s important to
experiment and find out what works best for you. The following stress management tips can help you do that. Tip 1: Identify the sources of stress in your life Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or a going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination,
MENTAL HEALTH rather than the actual job demands, that is causing the stress. To identify your true sources of stress, look closely at your habits, attitude, and excuses: •Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? •Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)? •Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down: •What caused your stress (make a guess if you’re unsure) •How you felt, both physically and emotionally •How you acted in response
•Put on some music and dance around •Take your dog for a walk •Walk or cycle to the grocery store •Use the stairs at home or work rather than an elevator •Park your car in the farthest spot in the lot and walk the rest of the way •Pair up with an exercise partner and encourage each other as you work out •Play ping-pong or an activity-based video game with your kids
The stress-busting magic of mindful rhythmic exercise While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.
How to Start Exercising and Stick to It:Creating an Enjoyable Exercise Routine While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.
•What you did to make yourself feel better Tip 2: Practice the 4 A’s of stress management While stress is an automatic response from your nervous system, some stressors arise at predictable times—your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.
Tip 4: Connect to others There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.
Tip 3: Get moving
Making Good Friends: Meeting People and Connecting
When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.
Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.
While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:
Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.
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MENTAL HEALTH
Tips for building relationships 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. coach
Reach out to a colleague at work Help someone else by volunteering Have lunch or coffee with a friend Ask a loved one to check in with you regularly Accompany someone to the movies or a concert Call or email an old friend Go for a walk with a workout buddy Schedule a weekly dinner date Meet new people by taking a class or joining a club Confide in a clergy member, teacher, or sports
Tip 5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors. Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. 8 | Y7 Magazine | www.y7magazine.com
Consider taking up a relaxation practice Relaxation Techniques: Accessing the Relaxation Response Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered. Tip 6: Manage your time better Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance. Don’t over-commit yourself. Avoid scheduling things back-toback or trying to fit too much into one day. All too often, we underestimate how long things will take. Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result. Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
MENTAL HEALTH Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process. Tip 7: Maintain balance with a healthy lifestyle In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
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DISEASES 1. Pick the right mosquito repellent The Centers for Disease Control (CDC) recommends products with active ingredients DEET, oil of lemon eucalyptus, picaridin, or IR 3535. “DEET is the standard,” Mustapha Debboun, PhD, director of the mosquito control division of Harris County Public Health and Environmental Services in Houston, told NPR. “All the repellents being tested are tested to see if they beat DEET.” When products with DEET hit store shelves in 1957, there were early concerns about its safety. Some speculated it might be linked to neurological problems. While the long-term effects of DEET haven’t been studied, a 2014 study in the journal Parasties and Vectors found no evidence of negative side effects. Another classic study observed the effects of DEET on pregnant women past their first trimester: Some women used DEET products, while a control group did not. Six months after giving birth, the women’s babies showed no difference in neurological performance, weight, height, head, or arm size. The mosquito-borne Zika virus is suspected to be behind thousands of recent cases of microcephaly (when a baby is born with an abnormally small head). There is far more risk in skipping repellent than using it. What to avoid: The CDC does not recommend nonregistered repellents such as citronella oil, cedar oil, geranium oil, peppermint and peppermint oil, “pure” oil of lemon eucalyptus (essential oil not formulated as a repellent), and soybean oil.
6 ways to AVOID ZIKA
BY KELSEY KOSS The most effective way to protect yourself from the Zika virus is to prevent mosquito bites. There are no vaccines or treatment for Zika, the quickly spreading mosquito-borne virus that may be responsible for thousands of birth defects. The most effective way to avoid the disease? Don’t get bit by a mosquito. Here, six crucial steps to protect yourself from Zika virus-infected mosquitoes.
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2. Apply it correctly Bug spray should be applied after sunscreen (otherwise, your SPF may mask it). Don’t wear repellent under clothes; it won’t evaporate and may accumulate on the fabric. Avoid spraying it on cuts or wounds. Importantly, don’t forget to spritz your feet and ankles. The mosquito that carries Zika virus, the Aedes variety, has a particular attraction to feet. To protect a child, spray repellent on your hands before rubbing it into his or her skin. Avoid children’s eyes and mouth, and use the spray sparingly around the ears. Don’t use repellent with a 30 percent or higher concentration of DEET. Oil of lemon eucalyptus should not be used on children younger than age 3 (it hasn’t been thoroughly tested on children that young) and repellent should not be used on infants less than 2 months old (protect them in a carrier with mosquito netting). Follow the product’s instructions for re-application. Bug spray typically doesn’t need to be reapplied as often as sunscreen.
3. Repel with your clothes You know the drill for avoiding mosquitoes: long pants, long sleeves. Get extra protection with clothing containing permethrin, a synthetic insecticide. The Environmental Protection Agency has determined permethrin products are effective and safe for
pregnant women and children. Since Aedes mosquitos have an appetite for your feet, stick to shoes with full coverage (not sandals) and socks. This is also not a good time for yoga pants—mosquitos can easily bite through Spandex. Generally, baggier clothes offer better protection. Protect your head with a hat and sunglasses.
4. Prep your home Many Americans are relatively protected from the Zika virus at the moment because mosquitoes die or go into hibernation in cold winter weather. When temperatures rise to 50 or 60 degrees Fahrenheit, however, mosquitoes can reappear and spread disease. The Aedes mosquitos feed during the day and fly into houses for shade—living and reproducing very close to people. Just one tablespoon of water can serve as a mosquito breeding ground and produce up to 300 mosquitoes. The insects can breed in the bottom of a glass in the bathroom (like one you use to brush your teeth with) or in a film of water next to the sink. Eliminate standing water throughout the home, including in flower pots, bottles, and accumulating garbage. Have a pool? No need to drain—mosquitos are deterred by the chlorine that keeps the pool clean and safe for swimming.
5. Exercise indoors Break a sweat inside. Mosquitoes are attracted to carbon dioxide and heat. Your body naturally emits both, but cranks up the volume when you work out.
6. Travel smart The best way to avoid Zika virus is to avoid affected areas. Check the CDC’s regularly updated list of countries and territories with active Zika virus transmission. If you must travel to an affected country, stay in air-conditioned areas, sleep under bed nets if your room may have mosquitoes, and use mosquito repellent vigilantly. If you’re pregnant, talk to your physician, and possibly reconsider your trip. The CDC issued an advisory this month for pregnant women to consider postponing travel to affected countries. If your trip is already scheduled, check options with your airline. Three major domestic carriers— United, Delta, and American Airlines—are allowing qualified passengers to re-book their trips without cancellation fees.
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Bug spray should be applied after sunscreen (otherwise, your SPF may mask it). Don’t wear repellent under clothes; it won’t evaporate and may accumulate on the fabric. Avoid spraying it on cuts or wounds.
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FITNESS
JUST SAY, NO TO Y7 Staff Working on your feet all day can do a number on your feet, legs, and back. In the United Kingdom, around 2.4 million work days were lost in 2009 and 2010 due to lower limb disorders. A 2014 survey of 1,000 American adults from the American Podiatric Medical Association found that half of respondents lived with some form of foot pain.
Much of this pain and discomfort could be prevented by wearing the right shoe for the job and following a daily foot care routine. Whether you’re cooking on a restaurant line, cutting hair in a salon, teaching in a classroom, or folding T-shirts at a clothing store, making an extra effort to take good care of your feet and legs can go a long way toward staying healthy and happy.
Wear the right shoe Flat sole shoes may seem like the obvious choice if you work on your feet, but these shoes aren’t recommended for prolonged standing. According to Canada’s Occupational Health Clinics for Ontario Workers Inc., your heel should be elevated by at least ¼-inch and should be less than 2 inches. Work shoes should also provide good arch support. This helps reduce weakness and soreness in the legs and feet. If your shoes don’t provide enough support, you can purchase arch support insoles from a drugstore or an athletic store.
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Many people wear shoes that are too small. This cuts off circulation to your feet, increases your chances of blisters, and makes walking or standing uncomfortable, if not unbearable. Getting your feet properly sized can help you make better decisions when it comes to purchasing shoes and reducing discomfort. Johanna Youner, D.P.M., a boardcertified foot surgeon and podiatrist in New York City, suggests being fitted for your shoes later in the day. “Your feet are naturally larger at the end of the day,” she says. “And for some, buying shoes a half size larger to fit arch supports or
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custom orthotics will be tremendously helpful.”
Stretch when you can Muscles can become stiff and painful as you stand or walk all day. Stop every hour or so to stretch, relax, and lengthen tightened muscles. Calf raises help pump blood out of the foot (where it has pooled while you were standing) and back to the body. 1. Stand tall on the edge of a step or platform, with your abdominal muscles pulled in. 2. Secure the balls of your feet firmly on the step with your heels hanging over the edge.
“As much as people don’t want to hear it, immersing the foot — as long as the person doesn’t have vascular problems — in a bucket with water and ice for 20 minutes works to combat the swelling and inflammation that prolonged standing creates in the foot,” says Lucille B. Andersen, M.D.
3. Raise your heels a few inches above the step as you stand on your tiptoes, and hold for a second. 4. Lower your heels back to even with the platform. 5. Repeat 10 times.
Another great stretch is the runner’s stretch. 1. Face a wall and place your hands against it. 2. Extend one leg behind your body. 3. Push your heel to the floor as far as it will go. 4. Hold for a moment to feel the stretch and then switch sides. 5. Repeat three times on each leg.
Take care of your feet at home When you’re in the comfort of home, you can help your feet recover from the day and prepare for tomorrow. Try one of these treatments.
Ice your feet “As much as people don’t want to hear it, immersing the foot — as long as the person doesn’t have vascular problems — in a bucket with water and ice for 20 minutes works to combat the swelling and inflammation that prolonged standing creates in the foot,” says Lucille B. Andersen, M.D., a foot and ankle surgeon in Pleasanton, California. “Each step we take or minute we stand, we are creating micro-damage that the body has to heal. Using ice is an easy, effective way to help the body heal faster.”
Massage your feet Roll your foot from heel to toe over a tennis ball or baseball, Youner suggests. The gentle massage on your feet and arches will stretch tight foot muscles and help your feet recover more quickly.
Elevate your feet. Propping your feet above the rest of your body will help decrease the day’s swelling. You can place them against a wall or on a stack of pillows.
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Your feet are naturally larger at the end of the day,” she says. “And for some, buying shoes a half size larger to fit arch supports or custom orthotics will be tremendously helpful.”
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NUTRITION
HOW ATHLETES MEAL PREP FOR SUCCESS 14 | Y7 Magazine | www.y7magazine.com
Laura Williams It’s tough to make meal-prepping a steady habit. It takes at least a couple hours to shop, plan, and prep, and who’s got time for that, except on the weekends? Plus, who wants to spend their precious free time preparing the same meal over and over again? Even if you can commit to that, one busy weekend with no time to cook can send your entire meal-prep system off the rails. And what are you supposed to do during vacations and holidays? If you’re struggling to make the prep habit stick, take inspiration from athletes who chalk up their success, at least in part, to their meal-prepping ways. If all that stands between you and your goals are a couple hours of prepping, let their experience point the way ahead.
Autumn Calabrese Autumn Calabrese is a Beachbody Super Trainer who credits her fitness success to strict adherence to her prep regimen. “Being prepared isn’t half the battle, it’s the whole battle,” Calabrese says. “Meal prepping keeps me on point with my nutrition so I can reach my goal to stay strong, lean, and healthy. For me, that requires eating every three hours. If I don’t have food already prepped, it’s easy to end up behind on my nutrition.”
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” Hightower says. “Whether I need to eat after a workout, practice, or [football game] film study, I need to have the right food on hand. By being good about my meal prepping, I can avoid compromising or giving in to my cravings.”
Just think about how many meals that means she has to have on hand! If Calabrese eats every three hours from 6 a.m. to 9 p.m., she has to eat six meals a day, including several on the go. So we’re talking about someone who can prep as many as 30 meals at a time. It sounds tough, but this Super Trainer swears it’s not as bad as it seems. “Your meal prep doesn’t have to be extravagant,” she says. “Keep it simple. You can roast three or four different veggies in one pan. Grill up chicken and fish at the same time. Mix and match from there.”
Tim Hightower Meal prepping isn’t just for physique athletes and fitness trainers, it’s for athletes of all kinds, including NFL running back Tim Hightower, who last played for the San Francisco 49ers. He follows a diet based on his blood type. This specialized eating plan recommends foods that decrease inflammation while naturally increasing hormone production. With such a precise diet, Hightower can’t just swing through a fast-food joint every time his stomach growls.
If yet another Sunday spent meal-prepping feels like a drag, take some inspiration from these athletes who’ve used their meal-prepping commitment as a stepping stone to success.
“Meal prepping provides consistency and convenience for me,” Hightower says. “Whether I need to eat after a workout, practice, or [football game] film study, I need to have the right food on hand. By being good about my meal prepping, I can avoid compromising or giving in to my cravings.” Just don’t expect Hightower’s Instagram feed to be full of identical chicken-broccoli-rice Tupperware shots. On the contrary, the meals he prepares border on gourmet. “One of my favorite go-to meals is ground bison spaghetti with black bean noodles,” he says. “I throw in spinach, kale, and onions on the side, and maybe sweet potato chips cooked in coconut oil and an avocado.” Hightower says he’ll usually have a cup of tart cherry juice with it, for a complete meal that gives him plenty of fat, protein, and healthy carbs. That said, he’s quick to point out that everyone’s body is different, and that part of meal-prepping is planning meals that are appropriate for your tastes. www.y7magazine.com |Y7 Magazine| 15
NUTRITION Cont... “Pay attention to what foods give you energy, make you bloated, and are harder to digest,” he says. “The more you know your specific nutritional needs, the better you can efficiently create meals and snacks.”
Terry Rady Becoming the 90-kilogram World’s Strongest Man requires consistency, not only in the gym but, according to Terry Rady, in the kitchen, too. “To compete at your highest level, you need to be as consistent as you can, especially with your nutrition,” Rady says. “If you’re missing meals because you have a demanding job, that’s one thing. If you’re missing them just because you didn’t prep, you’re not putting in the work.” Unlike Hightower, who makes sure his meals are as delicious as they are nutritious, Rady prefers efficiency above all else. “Between my full-time job, training, clients, and school, my life is constant chaos,” he says. “I have zero time for elaborate meal prep, so I eat for fuel, not taste—although a little hot sauce and peppers can make just about anything taste good.” Rady agrees that meal prep doesn’t have to be difficult, especially with tools like slow cookers and rice cookers. All he has to do is schedule it so his food cooks overnight and can be easily divided into containers in the morning. For him, meals are mostly about chicken, broccoli, and rice. Specifically, he preps 5.5 ounces of chicken breast, 250-grams of brown rice, and a cup of raw broccoli with a little olive oil for most meals. “It’s easy to prepare, it tastes good and, more importantly, it fuels my workouts,” he says. Rady also suggests seeking out opportunities and solutions to make your meal-prepping easier. “If you’re able to, find a local meal-prep company. I like Herculean Meal Prep in Indianapolis. If you’re an elite athlete, you might be able to find a meal-prep company to sponsor you.”
Allison Warrell Allison Warrell is a Nationally Qualified Women’s Physique competitor who also happens to be a little person with Dwarfism. In fact, she’s the shortest person to ever compete in NPC. As with Calabrese, Hightower, and Rady, her ability to consistently prep her meals is a cornerstone of her training. “Meal prepping frees up my mental energy, especially when I’m going through contest prep for a bodybuilding show,” Warrell says. “It helps that I’ve accumulated things that make prepping easier.” Her best advice is to invest a little bit in the right tools. “Buy a scale, find easy recipes, and get a bag, like a Six-Pack Fitness bag, you can carry all day long to keep your food cold and fresh.” Like Rady, Warrell’s go-to meals mostly consist of chicken, rice, and veggies. She’ll also throw in some high-protein snacks, like B-Up bars, for easy on-the-go snacks. But unlike some preppers, Warrell breaks up her cooking into a twice-weekly affair. “I cook food on Sunday and Wednesday evenings,” she says. “Doing it twice a week allows me to make adjustments to my diet depending on what’s going on in my week.”
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HEALTH TIPS
4 WAYS TO STAY Marie Tripova
HYDRATED
Advice on how to help keep your body healthy and hydrated Keeping your body hydrated is essential, especially as seasonal temperatures peak. So how do you do it? There’s the easy answer, of course: Drink a lot of water. But that doesn’t quite satisfy the question. What if you have trouble remembering to drink your daily dose? How do you know if you’re dehydrated in the first place? What if you don’t even like water? 1. Keep a Water Bottle Handy Here’s a piece of advice that’s easy and efficient: Always try to keep a reusable bottle or cup of water with you throughout the day. If you’re one of those people who has trouble remembering to drink as much water as you should, having a bottle near you will help keep it at the top of your priorities list. Plus, refills are free. 2. Don’t Wait Until You’re Thirsty Fatigue, headache, dizziness — all can be indicators that it’s time to rehydrate. But what about thirst? Interestingly enough, many maintain that by the time you actually feel thirsty, you’ve probably already lost a significant amount of water. For this reason, it’s important to drink small sips regularly throughout the day (chugging a full drink in one sitting isn’t required, it’s not like you’re at a college frat party after all). 3. Make Your Water More Interesting Not much of a fan of plain water? Many recommend adding herbs and fresh fruit — citrus and berries are popular choices — to you water to boost the flavor intrigue. (We love this recipe for watermelon, mint, and cucumber water.) Some also claim that lemon water (made by mixing in the juice of a quarter a lemon) helps balance electrolytes and promotes the absorption of water into your cells. Or if you’re a big soda drinker, opt for sparkling water or club soda instead which at least offers a similar texture — just make sure it doesn’t have any added sugar or sodium. 4. Drink Fresh Fruit & Vegetable Juices Believe it or not, water is not the only star of the hydration show — electrolytes, essential fatty acids, and minerals are also important when it comes to keeping you hydrated. So opt for fresh juices made from high-water content fruits and vegetables to supplement your body’s needs. Think watermelon, cucumber, tomatoes, strawberries, and the like. (Watching your weight? Try diluting the juice with water or club soda to help cut down on the sugar and calories.) And actually, you don’t just have to drink your juice — fresh fruit popsicles are a great (not to mention tasty) hydrating alternative.
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9 HEALTH STATISTICS:
THAT MATTER
ACTUALLY
Ryan Lees
AT ANY GIVEN MOMENT, you can tap into a wealth of information about yourself. Trackers, WiFi scales, smart clothing, and other gadgets continue finding new figures to dump on you—without necessarily explaining what to do with them. Simply put: We’re drowning in health data, and we can’t stop asking for more. Experts warn that the constant chirping of devices can lead to a fixation that’s often more about ego than understanding your body. And all that nitty-gritty won’t necessarily give you an edge, either. To live a longer, healthier life requires knowing the statistics that actually matter. Here are the nine numbers to keep an eye on—and how frequently (daily, monthly, or yearly) to check in on each. 1. Hours of Sleep (DAILY) WHAT IT IS: Simply, the time between lights out and your morning alarm. WHY IT’S KEY: A lot of trackers give you particulars on your time in bed, like how often you wake during the night or the amount of REM sleep you get. But that information tends to be both imprecise and unnecessarily specific. Checking the raw hours is enough. (Plus, the way to get more REM time is merely to sleep more.) Research finds that those who get enough rest are fitter and weigh less than their sleepdeprived counterparts. And adequate hours may help fend off anxiety and depression, according to a study in Lancet Psychiatry. AIM FOR: Seven to nine hours a night. 2. Resting Heart Rate (DAILY) WHAT IT MEASURES: The number of heartbeats per minute. WHY IT’S KEY: It reflects the health and
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efficiency of your circulatory system. “Lower beats per minute indicate your heart is pumping more blood per beat, so it needs fewer bpm to circulate blood and oxygen,” says Myles Spar, an integrative physician and NBA adviser. A study in the British Medical Journal finds that a resting heart rate of 90 to 100 bpm tripled the risk of death compared with a lower rate. Use a tracker, or do it the old-fashioned way, counting your pulse on your wrist for 15 seconds and multiplying by four. AIM FOR: 60 bpm (or in the 50s for athletes). 3. Heart-Rate Variability (DAILY) WHAT IT MEASURES: The variation in time between heartbeats. WHY IT’S KEY: It’s a good measure of stress. Typically, those who are relaxed and fit have a high HRV, while those who are stressed or depressed have a low one. (Meditation and yoga can help.) It’s a feature on some trackers and heart-rate monitors. AIM FOR: It’s personal. “It’s best not to compare your HRV with others’,” Spar says. Instead, follow your HRV and track with your daily activities to learn what helps it. An elite athlete’s is around 60 milliseconds; anything above 50 is considered good.
4. VO2 MAX (MONTHLY) WHAT IT MEASURES: The maximum rate at which your body can utilize oxygen. WHY IT’S KEY: Use it to test aerobic and cardiovascular capacity. “The more you train, the better you get at using oxygen to work your muscles maximally,” Spar says. Basically, a higher number means you can go harder, longer. But it’s not just a fitness tool: Poor VO2 max is correlated with diabetes, depression, and even earlier death. Get a reading at a performance lab, or use a wearable device while exercising. AIM FOR: 50 to 60 milliliters of oxygen per kilo gram of body weight per minute of consumption (mL/kg/min). 5. Waist Size (MONTHLY) WHAT IT MEASURES: It’s an estimate of internal fat. WHY IT’S KEY: A spare tire on a guy isn’t just unflattering—it’s also dangerous. Too big a waist size means you’re probably carrying around visceral fat, the kind that surrounds internal organs. Visceral fat produces toxic chemicals called cytokines, which inhibit cell sensitivity, impacting cholesterol, insulin resistance, and
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Lower beats per minute indicate your heart is pumping more blood per beat, so it needs fewer bpm to circulate blood and oxygen. www.website.com |magazine template| 19
HEALTH
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blood clotting. Cytokines also increase the risk of cardiovascular disease. To get an accurate figure, wrap a measuring tape just above your hip bone and exhale. AIM FOR: A waist circumference that’s less than half your height. So if you’re six feet tall, or 72 inches, make sure yours is 36 inches or less. 6. Body-Fat Percentage (MONTHLY) WHAT IT MEASURES: How much fat is in your body. WHY IT’S KEY: It’s a more accurate replacement for body mass index. The knock on BMI is that it doesn’t differentiate between fat and muscle. For instance, if you’re on a fitness kick, your scale reading may stay the same (or go up) even though you’re losing fat and gaining muscle. More muscle mass corresponds with a faster metabolism, healthier bones, and better cardiovascular health. One shortcoming: Body-fat percentage doesn’t distinguish between subcutaneous (or “surface”) fat and visceral fat, so it’s useful to think about this and waist size together. Find yours using a smart scale. AIM FOR: 6 to 17 percent. 7. Blood Pressure (YEARLY) WHAT IT MEASURES: The pressure exerted on artery walls when your heart contracts (called systolic pressure, the top number) and the pressure when your heart relaxes (or diastolic, the bottom figure). WHY IT’S KEY: High systolic pressure is one of the most direct determinants of cardiovascular disease, according to the American Heart Association. High blood pressure can damage blood vessels throughout your body, harming your brain, kidneys, extremities, and more. Exercise, weight loss, limiting sodium intake, eating potassium-rich foods like sweet potatoes and edamame, and cutting back on booze can help. AIM FOR: 120/80 or lower.
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High systolic pressure is one of the most direct determinants of cardiovascular disease, according to the American Heart Association.
8. Cholesterol (YEARLY) WHAT IT MEASURES: The levels of a waxy substance in the blood that comes in two forms—HDL, which is good, and LDL, which is bad—as well as triglycerides, a fat. WHY IT’S KEY: It’s a predictor of heart disease. Maintaining a healthy weight, along with a high-fiber, low-sugar diet, can help keep you in the clear, says Dawn Jackson Blatner, a registered dietitian and consultant for the Chicago Cubs. High cholesterol is hereditary, so if it runs in your family, you and your doctor should keep an eye on it. AIM FOR: At least 60 milligrams/deciliter HDL; no more than 100mg/dL LDL; under 150mg/dL triglycerides. 9. Blood Sugar (YEARLY) WHAT IT MEASURES: The amount of glucose coursing through your bloodstream. WHY IT’S KEY: It reveals your risk for diabetes, heart attack, and stroke. Glucose, your body’s main source of fuel, is regulated by the hormone insulin. When blood sugar levels are too high, your body stores the excess glucose as fat, which causes weight gain. To get it under control, back off on processed food, simple carbs such as white bread and pasta, and sugar. AIM FOR: 70–99 milligrams per deciliter; 100–125mg/dL is prediabetic.
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STOP CHOOSING
BAD PARTNERS
Every one of us has a bad relationship tale to tell—the frog or two scattered among the princes and princesses. There was the guy who did his business with the bathroom door open. Or the girl who would lick utensils clean and put them back in the drawer. There was the one who split every joint purchase down to the penny. And the one who thought inflatable furniture was perfectly sufficient. Again, everyone chooses a frog once in awhile. But sometimes we find ourselves in a pattern: a string of partners that go beyond gross or thoughtless and cross the line into unhealthy or even downright toxic. At some point, we may realize we’ve dated a string of frogs—with the result of decimating our self-esteem and leaving us guilty, afraid, or numb. But worst of all, given the chance to start over, too often, we pick another frog. The partners we feel chemistry with are the ones who are all wrong for us. We’re attracted to their confidence, their laid-back cool, or their financial success. But over time, what we thought was confidence emerges as control, the attitude we thought was laid back degenerates into sloth, and the money turns out to be no consolation for relentless greed. Why is our mate selector broken? And can it be fixed? This week, by request from listener Amanda, we’ll tackle the question of why we choose people who are wrong for us and how to stop. First, why do we do this to ourselves? Consider two reasons. Reason #1: We seek out consistency. There’s a saying among therapists: People would rather be consistent than happy. If you grew up with a sense of your own inherent worth and came to learn that people are generally kind, trustworthy, and well-meaning, you’ll likely choose a partner consistent with that upbringing. It’s what you’re used to. It feels normal By contrast, if you grew up surrounded by chaos, dysfunction, perfectionism, or emotional distance, that’s what feels like home. If we’ve learned we are a troublemaker, merely decorative, or need to throw a tantrum to get noticed, we’ll naturally gravitate toward those attitudes in a partner. On a deeper level, if we believe we’re not good enough, will never amount to anything, or are worthless, we choose 22 | Y7 Magazine | www.y7magazine.com
partners who make us feel the same way. Again, it feels normal. Now, this is not to say you deserve a partner who treats you like dirt just because you chose him or her. Everyone deserves to be safe and respected. But if drama, hostility, or indifference feel normal, it’s time for a new normal. Reason #2: Our brains see bad partners as a doover. Why do we put ourselves in the same position again and again? We see another bad relationship as a chance to rehabilitate, to fix. We want to right the wrong. Kids who grow up in the midst of turmoil or neglect often come out the other side thinking it was their fault. It’s simply how brains work—we are wired to be self-referential. When we see a group of kids whispering to each other, we assume it’s about us. Likewise, when we see conflict and unhappiness all around us, we assume we’re the reason. It must be our fault. But the flip side of fault is control. If it was our fault, we must also be able to fix it. So we pick an unhealthy partner and try for a do-over. But there’s more: the power dynamic inherent in thinking we’re in a position to fix or change our partner gives us not only a sense of control, but also, weirdly, a sense of hope. Although these turn out to be illusions, it can be comforting to think that if only we try harder, things can be better. But we can’t get blood from a turnip. And we can’t get the love and support we need from a partner who’s controlling, out to lunch, narcissistic, emotionally unavailable, or downright abusive. Which brings us to: what can we do about this?
How can we stop the conveyor belt of frogs? Here are five ways to fix a broken partner picker. Tip #1: Beware the sunk cost fallacy. Tip #2: Learn that healthy relationships aren’t dramatic. Tip #3: Consciously note what makes a good partner. Tip #4: Think about what you need, not what you’re drawn to. Tip #5: When first starting out, take chemistry with a grain of salt. Let’s explore each a little further. Tip #1: Beware the sunk cost fallacy. If you’re still firmly entrenched in a bad relationship, remember the more you’ve invested, the harder it is to abandon ship. But you can’t turn ground beef into filet mignon no matter how hard you try. Yes, you’ve invested years in this relationship. Yes, you’ve invested sweat and tears and heart-wrenching emotion. This can all be true and you can still walk away. Don’t stay in or go back simply because of your sunk costs. Leave it behind and move on. Tip #2: Learn that healthy relationships aren’t dramatic. The maxim that relationships are work is true: communication is a constant project, no one is free of baggage, and building a life together includes figuring out who’s going to fold the laundry and how to afford the latest credit card bill. Building a relationship isn’t always easy, but fundamentally, being together should be undramatic. Mind games, manipulation, threats, getting friends to support your alibi—these have no place in a relationship. A good partner is happy, not threatened, when you succeed. They comfort, rather than pounce, when you are vulnerable. Many of my clients who have found a healthy partnership after a string of bad apples have echoed the same refrain: “I never realized that good relationships are actually quite boring.” It’s true: in healthy relationships, the police don’t show up, no one disappears for a week, there are no holes in the drywall, you don’t try to hack each other’s phones, no one sleeps with the other’s best friend, and no one screams and throws flaming belongings out the window at midnight. Instead, healthy relationships are about being each other’s biggest fans, helping each other through tough times, and having a good time doing it. You should enjoy the time you spend together. You should like and respect your partner as well as love them. So don’t mistake intensity for love. Good relationships include a conspicuous lack of drama. Call it boring, or call it healthy. Tip #3: Consciously note what makes a good partner. Observe the relationships of people you trust. What makes them work? Watch them and see how they do it. Actually seeing a good relationship modeled makes it much easier to spot similar behaviors when it’s your turn to try again.
how they talk each other up not because their partner’s accomplishments make them look good, but because they’re genuinely proud of their partner’s success. Tip #4: Think about what you need, not what you’re drawn to. Remember those lists of ideal partner traits you and your friends drew up in high school? “He has to have good hair and have a car.” “She has to be hot and like video games.” Luckily, our partnership choices are seldom determined by our high school tastes. More often, they are informed by chemistry: the complex emotional spark between two people. But when our picker is broken we can’t trust chemistry to decide for us. There’s a saying: “Stop painting red flags green.” It reminds us to heed early warning signs rather than pushing forward because we’re swept up in the rush of chemistry. Therefore, instead of getting pulled toward red-flag traits that feel familiar, think about what you need. Reflect on a grown-up version of a checklist. But unlike high school, this time it should focus on what kind of person they are and how they treat you. Perhaps you need integrity: someone fair and trustworthy. Perhaps reliability—someone who does what they say. Maybe you need someone who respects your boundaries when you state what you are or are not willing to do. Tip #5: When first starting out, take chemistry with a grain of salt. Choosing your first relationship after a string of bad ones is tough. It’s like learning to walk again: you’re hesitant and don’t quite trust yourself not to fall. If you’re worried your picker is broken, temporarily override it with your brain. Think of it like food. Our picker might love jelly donuts, but we know jelly donut after jelly donut isn’t good for us, even if they’re comforting and familiar. Instead, consciously choose something healthier. Just like taste buds can evolve to prefer healthier options, so can your partner picker. Now, it’s important to remember that choosing something healthier doesn’t mean you have to choose something you don’t like. You don’t have to resign yourself to eating rice cakes and bean sprouts if you hate them. Likewise, don’t grit your teeth and date someone you have nothing in common with or are not attracted to just because they’re stable. Instead, be aware of the rush that comes when you see a jelly donut, a cocky smile, a rebel without a cause, or a train wreck in need of rescuing. That rush of chemistry isn’t credible when you’re trying to repair your picker. Instead, remind yourself of what you’ve learned from observing the healthy relationships in your life and what kind of person you truly want to be with. Heed the red flags and take chemistry with a grain of salt. This is hard and will feel unnatural and maybe even wrong at first, but it’s worth the investment to slowly step away from the frogs.
For example, you might observe a non-defensive owning of small mistakes, followed by trying to make it right. “Oh, I totally forgot I said I would pick up that package—I’m so sorry. Here, I’ll set a reminder on my phone right now to get it tomorrow.” Or note how one partner steps up while the other is having a tough week at work, and then watch how the other does the same in return. Make a mental note www.y7magazine.com |Y7 Magazine| 23
AUTOS
9 1 20 KS
Y7’S TOP CAR PIC
We counted cupholders, rated seat comfort, loaded them with luggage to measure their cargo room, and took them to our test track to see how well they accelerated, braked, and turned. We crawled in, around, and under them to assess and quantify their qualities. From this wide range of cars, we have selected our 2019 Y7 Magazine winners; the list also includes the cars that won a spot on our 10Best Cars for 2019. In our collective opinion, these are the best cars for 2019, the ones we would recommend to those shopping in each of the categories below.
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Coupes and convertibles sacrifice spacious back seats and curtail everyday practicality compared with most four-door alternatives, but many models overcompensate with lookat-me styling and sportier driving responses. Whether it’s a budget-friendly compact, a swanky boulevard cruiser, or a rip-roaring sports car, these particular vehicles are guaranteed to make some kind of statement. Buy a hybrid or an electric vehicle so you can help save the planet—or at least save some gas money. This category encompasses a broad range of vehicles that includes small hatchbacks, large sedans, and even some SUVs. They all have one thing in common, however: electricity aids their propulsion. Hybrids use both electricity and gasoline but if you’re looking for a vehicle that runs only on electricity, you’ll find them here, too. Hatchbacks forgo the traditional trunk of a sedan in favor of a rear liftgate that opens up to reveal sometimes surprisingly large cargo bays. Fold down the rear seats and these versatile vehicles can even swallow luggage like crossovers twice their size and can handle bulky cargo better than four-door alternatives. While the market for SUVs continues to expand and the demand for sedans is dwindling, that doesn’t mean a fourdoor is a bad choice for your next set of wheels. Small cars are a great place to start your search; if you’re looking for more room, however, take a look at a mid-size family sedan. Got a bigger budget? Check out a luxury sedan.
FUTURE CARS
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If you’re in the market for a car this year, these are the ones we’ve deemed the best based on our in-depth testing and evaluation process.
Every November, when the auto show season starts, manufacturers begin introducing vehicles for the next model year. Redesigns, refreshes, and all-new models cover the floors of convention centers across the United States. This year, Ford, Cadillac, Lexus, and others have brand-new models that should pique your interest. Sports cars, luxury cars, and convertibles are just some of the new vehicles waiting for you. We’ll cover the 2020 models in three sections: All-New Models, Redesigned Models, and 2020 Rumors in April’s issue.
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YOUR NO B-S GUIDE TO FAT LOSS IN 2019 !
DA N A C H A
FITNESS STRAP HERE
R
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Putting together a diet plan that works for you might seem way too complicated. This straightforward guide will show you how to create a plan with the right macros and calories to help you lose weight while maintaining your muscle mass and endurance. The weight-loss industry is saturated with pills, powders, cleanses, wraps, and creams. (Seriously, there are fat-loss creams purported to burn fat cells!) No matter how heavily advertised these products are, and no matter how gorgeous their models, losing weight the right way just isn’t that easy. What can work like magic, though, is simply eating fewer calories than you’re burning. It’s pretty easy to do that every now and then. It’s when you try to do it for weeks and months that things get a little trickier. By incorporating insight gained from research-backed fat-loss strategies, you have a better shot at losing the weight you want without compromising your fitness or health. If you’re serious about losing weight, plan on dieting for 10-14 weeks. This will give you enough time to fine-tune your diet for your particular food preferences and activity level. If you cheat on your plan occasionally, just get back to it and keep moving forward.
Get Specific With Your Macros It sounds simple: Just consume fewer calories than you burn and, voila, you lose weight. What that simple formula assumes, though, is that you know how many calories you’re consuming—and burning—every day. You can get an estimate of how many calories you burn every day by using this calorie calculator. When you fill out the form, do your best to pick the level of activity that matches what you do on an average day. If you say you’re more active than you really are, you’ll end up with a lot more calories than your body needs, and you’ll start gaining weight. For the moment, choose “maintenance” as your goal. Once you know how many calories you should consume every day to maintain your current weight, it’s time to figure out what kinds of foods you should consume to get those calories. If you ate nothing but Twinkies or apples for a few months, you’d probably lose weight. You’d also lose muscle mass and gym performance—and threaten your overall health. Your goal is to build a healthy diet that gives you the right amount of macros (proteins, carbohydrates, and fats) that will sustain you over that time. Let’s look at these macros one at a time.
How Much Protein Do I Need Every Day? As a rule, consume 1.0-1.25 grams per pound of body weight per day. You can also use this protein intake calculator to estimate how much protein to consume every day. To get maximum muscle-maintenance and appetite-management benefits from the protein, consume 20-25 grams of high-quality protein every few hours, rather than having one or two protein-rich meals a day. In addition to giving your muscles the nutrients they need to grow and recover, protein also triggers the release of several appetite-suppressing hormones, primarily cholecystokinin. The more protein you eat, the more cholecystokinin your body produces, and the less hungry you feel. Protein also has a higher thermic effect than carbohydrates and fat combined. This means that your body must burn more calories to digest, absorb, and distribute nutrients from protein than it must to do the same with carbs and fats. Just by eating protein, you’re helping your body lose weight!
RLES
Good protein sources include chicken and turkey breast (without skin), pork tenderloin, lean beef (filet mignon, steak sirloin, flank steak), lean ground meats (90/10 or leaner), eggs (yolks and whites), fish (salmon, tuna, mackerel, tilapia, cod), seafood, low-fat dairy (Greek yogurt, milk, cheese), whey and casein protein, soy (tofu, edamame, seitan), beef, and vegetable protein powders. Signature 100% Whey Protein 25G Of Muscle-Building Whey Protein. Blend Of 3 Types Of Whey For Ultimate Muscle Growth And Recovery*
How Much Carbohydrate Do I Need Every Day? Your goal should be to consume 0.5-2.0 grams of carbohydrate per pound of body weight per day. You can also use this carbohydrate intake calculator to estimate your daily carbohydrate allowance. The number of carbs your body needs depends on how much energy you expend every day. If you work out on Monday and rest on Tuesday, you’ll need more carbs on Monday. •
On a non-exercise day, you need about 0.5 grams of carbs per pound of body weight.
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If you exercise for 30-40 minutes a day, you need about 0.75 grams per pound of body weight.
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If you exercise for 40-60 minutes a day, you need 0.75-1.0 grams per pound of body weight.
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If you exercise for 60-90 minutes a day, you need 1.0-1.25 grams per pound of body weight.
• If you exercise for 90-120 minutes a day, you need 1.25-1.75 grams per pound of body weight. Good carbohydrate sources include brown and wild rice, quinoa, whole-grain pasta, bread and tortillas, oats, beans, legumes, lentils, peas, corn, popcorn, whole-grain cereals, fruits, and vegetables.
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FITNESS How Much Fat Do I Need Every Day? There are a couple of ways to determine your daily fat allowance. You can use this fat intake calculator to estimate, or you can dive into it a little deeper and calculate it yourself. It’s more complicated that just using the calculator, but it’ll be more accurate. 1.Multiply the number of grams of protein you consume every day by 4 to get the number of calories you’ll get from that protein. 2. Multiply the number of carbs you’ll consume every day by 4 to get the number of calories you’ll get from carbohydrates each day. 3. Add these two numbers together and subtract the total from your total daily calorie allowance, which you figured out earlier. The result is how many calories a day you have left. These are the calories you’ll get from fats. 4. Divide this number of leftover calories by 9 to determine how many grams of fat you can have every day. For example: 1. You can have 200 grams of protein every day. Multiply it by 4 to get 800 calories. 2. You can have 150 grams of carbs every day. Multiply it by 4 for another 600 calories. 3. Add 800 to 600 to get 1,400 calories a day from protein and carbs. 4. The calculator said you can have a total of 2,000 calories a day. Subtract 1,400 calories from 2,000 calories which leaves you 600 calories left to get from fats. 5. Divide 600 calories by 9 to get a little over 66 grams of fat per day. In this example, your daily macros would be: •Protein: 200 grams •Carbohydrates: 150 grams •Fat: 66 grams Signature Weight Loss Stack Try out this all-day system for fat-loss support!
Now That I Have My Macros, How Do I Lose Weight? Once you finalize your daily macronutrient targets, stick to those targets each day. At the same time, be sure to weigh yourself every other day or so. Weigh yourself at the same time of day while wearing the same kind of clothes—or no clothes at all. If you’ve calculated your macros as instructed above, and have stuck to your daily calorie allowance, you should begin losing weight. If you continue following these macronutrient goals, however, your weight will probably start to level off. In general, a good weight-loss goal is to lose 0.5-1.0 percent of your body weight each week. If your weight-loss stalls, it’s because your body has learned how to function on fewer daily calories. To reignite fat loss, reduce your current calorie intake by 15-20 percent. (In the example above, the person could consume 2,000 calories a day. To lose weight, they would have to reduce that by 300-400 calories a day.) 28 | Y7 Magazine | www.y7magazine.com
If you need to reduce calories, start by reducing your fat intake. Keep your carbohydrate and protein consumption as high as possible for as long as possible to maintain your energy. Just don’t let your total fat intake dip below 10 percent of your total daily calories. Having fewer fats than that in your diet can harm your performance, recovery, muscle maintenance, and testosterone production. If you have to reduce your calories even more, stop reducing your fats and start reducing your carbohydrates.
That’s All Great, But I’m Still Hungry! If you follow the steps outlined above, you’ll be on your way to effective and sustainable fat loss, but you may start to feel hungry a lot and have less energy. To help you navigate this inevitable rise in hunger and fatigue, try these strategies: •Each day, drink your body weight in ounces of fluid. Filling your stomach with fluid sends satiety signals to your brain, which can help you feel less hungry. Toward the end of your diet, drink 12-16 ounces of fluid immediately before and after each meal to help keep your appetite from raging. •Choose high-fiber carbohydrates. Fiber slows down digestion, which helps keep your energy levels steady and your appetite in check. •Include vegetables with each meal. Vegetables are high in both fiber and water, each of which helps you better manage your appetite and energy. •Consume your carbohydrates before, during, and after your workouts. To avoid low-energy workouts and poor recovery, get 70-80 percent of your daily carbohydrates from your pre, intra-, and post-workout meals.
Should I Take Supplements When I’m Dieting? Taking dietary supplements can help you make sure your body has all the nutrients it needs to stay healthy. The following supplements can be especially helpful when you’re dieting: Omega-3 Fatty Acids: These are essential fatty acids you have to get from food or supplements because your body cannot produce them. Since you’ll be reducing fat early in your dieting phase, supplementing with omega-3 fatty acids will make sure you get the essential fats you need to optimize your recovery, heart health, and cognitive function. Research suggests regular omega-3 fatty acid consumption can even enhance fat loss, as long as you’re eating and exercising properly.[1] EGCG Green Tea: The epigallocatechin gallate (EGCG) and caffeine content of green tea provides a powerful one-two punch for fat loss. If you’re not a fan of tea, consider a green tea extract supplement, which usually contains more EGCG than a bag of tea. Creatine: Extensively studied as a sports nutrition supplement, creatine has proven to have a positive impact on strength, muscle, power, and body composition. Taking creatine during a diet helps maximize performance and muscle maintenance, which further helps your body burn more calories and lose more fat.
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If you need to reduce calories, start by reducing your fat intake.
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MEDICINE
O T S Y A 0W
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S E L C S U M
by Lauren Steele Your muscles make every pullup, press, jump, crunch, run, squat, and curl possible. But after a brutal workout, taking a single step can feel like the greatest form of punishment. That’s because vigorous exercise causes small tears in muscle fibers, leading to an immune reaction as the body gets to work repairing the injured cells. Any type of soreness indicates that your muscles have been broken down. And while “broken down” isn’t synonymous with “injured,” it does mean that your muscles are compromised. That discomfort you feel 12-48 hours after a squat-heavy workout? It’s known as “delayed onset muscle soreness”. Some soreness is inevitable—in fact, it can be a sign of a good workout. But, to make the most of your sweat sessions, knowing how to prevent and cure (or at least alleviate) sore muscles and muscle damage is key. Here are 21 ways to do just that. Know the difference between soreness and a strain Knowledge is power—and identifying the cause of your pain is key to recoverying quickly, or ending up sidelined for a while. Muscle soreness can last up to 72 hours, so if you find the feeling of pain in your muscles is lasting a week or more, you may have a strain. It’s important to listen to your body. A strain occurs when those same muscles that are torn during exercise are torn in larger amounts and to more significant degrees—and takes several weeks to heal. Check in with your doctor if you feel like your soreness is beyond “just” soreness. Keep switching up your workouts If you are constantly doing the exact same routine, the minute you try something new the muscles you haven’t been incorporating are going to suffer tenfold on the soreness scale. Try different workouts, like swimming, rowing, running, or boxing, to build total-body strength so you can keep all of your muscles ready for anything. Eat protein Eating protein won’t reduce muscle soreness, but it will help your muscles recover more quickly so you don’t feel the pain as long. Consuming 10g of whey protein before and 10g of whey protein following your workout will help reduce symptoms of DOMS, according to a study in the Journal of the International Society of Sports Nutrition. Use compression Wearing compression garments can help speed up muscle recovery when you’re sore. Try TINTIN weighted compression shorts (which come with gel inserts to heat or cool muscles) or any of this compression gear for post-workout recovery. Get a massage Many pro athletes swear by this tried and true method, and work massages into their weekly training plans. “In prep for Rio, the past four years of my training has included less swimming and more recovery,” says three-time Paralympic medalist Tucker Dupree. “Massages have made a huge difference there.” Scheduling a bi-weekly or once-monthly deep tissue massage is worth
it, and it’s backed by science. Take a day off Since sore muscles are already compromised with slight damage, it’s important to not keep pushing through the pain with tougher workouts. “Soreness is your body saying, ‘Hey, you broke me a little bit, so let me build back up,’” says Aguillard. So, consider a total rest day if the soreness is intense. Do some light activity That said, there are benefits to a recovery workout in lieu of total rest. Light activity can alleviate soreness just as well as a massage, according to research published in the Journal of Strength and Conditioning Research. Go out for a light 20-minute jog, swim, bike ride, or row session the day after a demanding workout. Hydrate Drinking enough water ensures that those nasty toxins trapped in your muscles that make DOMS even worse get flushed out faster, and that your muscles are hydrated enough to stay supple. Dehydrated muscles become tight and easily injured, so try to keep them hydrated by drinking at least half of your bodyweight in ounces of water a day. Foam roll Have certain muscles that always feel tight and restricted? Roll them out with a foam roller before you work out to mobilize the muscles, get blood flowing, and keep overuse injuries at bay. “You should foam roll the muscles that get sore often so that you can get full range of motion and build strength in muscles that may be underdeveloped,” says Brooke Ficara, DPT, at Spear Physical Therapy in NYC. Foam rolling is also great post-workout even if it hurts so good. Consider upgrading your go-to roller for The VYPER, a cutting-edge roller that uses both pressure and vibration to improve circulation and work on tight muscles. The VYPER uses three different speed settings powered by rechargeable lithium ion batteries. Prime your muscles For example, if you have a heavy squat session planned, do a few unilateral bridge exercises before picking up the weights to warm up the muscles you want to engage. This prevents excessive soreness and also imbalances that result in overuse injuries of more dominant muscles, such as hip flexors or hamstrings.
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13 NATURAL ENERGY BOOSTS
Chew a piece of peppermint or spearmint gum You’ll get a burst of energy from the invigorating flavor and scent, not to mention the physical act of chewing (it’s hard to chew if you’re asleep).
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Y7 STAFF Chase fatigue out of your day with these natural ways to jump-start your energy.
Nurse a coffee throughout the day If you need a quadruple shot of espresso just to bring your eyelids to half-mast in the morning, you may be driving yourself deeper and deeper into a low-energy rut. Compelling research from Brigham and Women’s Hospital, Harvard Medical School, and other institutions finds that frequent low doses of caffeine—the amount in a quarter-cup of coffee—were more effective than a few larger doses of caffeine in keeping people alert.
Lighten your glycemic load Foods with a low glycemic load—like beans, bran cereal, brown rice, whole wheat bread, and nuts—have less impact on your blood sugar than foods with a high glycemic load—like white rice, spaghetti, potatoes, cornflakes, and sugary juices and drinks. Eating more low-glycemic-load foods will help you keep your blood sugar steady and avoid the lightheadedness and “shakes” associated with blood sugar drops, which usually follow spikes. Nutritionists want you to eat these healthy carbs.
If you have dried rosemary in your kitchen, crush a small handful Take a whiff or three. The herb’s intense woody fragrance is known to herbalists as an invigorating stimulant. Here are other ways to use aromatherapy to boost your energy and mood.
Once a day, go for a 10-minute “thank you” walk As you walk, focus your thoughts on what you feel most thankful for. After the walk, make a mental note of how you feel. “This simple technique combines the power of gratefulness with the positive effects of walking and exercise, flooding your brain with happy neurotransmitters and endorphins. It’s a simple yet powerful exercise that energizes the mind and body and builds mental and physical muscle,” says Jon Gordon, a professional speaker, energy
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coach, and author of Become an Energy Addict. These tricks can make any walking routine healthier.
request and decide if it’s something you really want to do, or simply an energysucking waste of your time.
When you find yourself thinking a negative thought, picture a stop sign
Have your thyroid checked
Then either push the thought out of your mind or replace it with a positive one. “Negative feelings take a lot of mental energy,” says Kathleen W. Wilson, MD, an internal medicine specialist and author of When You Think You Are Falling Apart. “Whenever possible, avoid unnecessary self-criticism. Stop blaming yourself for past events that you cannot change, and know that you deserve the same level of consideration and mercy as others.” Also try eating these high-energy foods to beat the afternoon slump.
If it’s not producing enough thyroid hormone, it could be making you feel tired and run-down. A simple blood test will tell. Other symptoms of low thyroid are dry skin, weight gain, constipation, and feeling cold.
List all the people you’re angry with and write each a letter of forgiveness Stewing over past events only drains your energy. “Try to accept others for who they are and don’t expend a lot of effort on changing them,” says Dr. Wilson. Oh, and you don’t have to send the letter. Simply writing it is enough.
Drink two glasses of icy water
Soak up a little sun in winter
Fatigue is often one of the first symptoms of dehydration, and if all you’ve sipped all day is coffee and soft drinks, it’s quite likely you’re dehydrated. Plus, the refreshing coldness will serve as a virtual slap in the face. These signs could mean you’re dehydrated.
Have all the energy of a hibernating bear in the winter? Make a point of getting outside for 30 minutes to an hour during the day. The natural light can improve your energy level and help fight seasonal affective disorder—also known as the winter blahs.
Soak a washcloth in icy water and place it over your face The icy coolness of the washcloth will quickly rejuvenate your facial muscles and eyes. It likely will lift your spirits as well.
Get enough iron Constantly dragging yourself around? You could have iron-deficiency anemia, a common cause of fatigue. Iron is essential for producing hemoglobin, which carries oxygen to your body’s cells, where it is used to produce energy. Good food sources of iron are red meat, iron-fortified cereal, green leafy vegetables, and dried beans. You may also need a supplement; check with your doctor. When someone asks you to do something, say, ‘Let me check my schedule and I’ll get back to you.’ This gives you time to think about the
In the hour before bedtime, turn off the TV and put away your work Relax with a good book, some needlepoint, a crossword puzzle, or a coloring book. Take a warm bath and listen to soothing music. This ritual will help you fall asleep more quickly and experience a more restful slumber, resulting in more energy the following day. These tricks can also help you sleep better naturally.
Turn off the news for one week Depressing television news of politics, murders, fires, and terrorism can quickly drain your mental reserves. If you’re a news junkie, try this experiment for one week: Stop reading your newspaper and watch only one television news program a day (or none if you can stand it). Notice how you feel at the end of the week. If you feel more energetic and peaceful, stick to your new habit.
Eat a bowl of all-bran cereal
It contains 792 milligrams of phosphorous, an important
mineral that the body needs to metabolize carbohydrates, fat,
and protein so they can be used as energy, Heck, it will do you a lot more good than those greasy chips from the vending machine! Nutritionists vouch for these healthy cereals. www.y7magazine.com |Y7 Magazine| 33
RECKLESSLY in
I grew up on fairy tales and love stories that taught me to believe that being in love and loving are the same thing. That couldn’t be any further from the truth. Being in love with someone and loving that person are two different things. Understanding the difference and being able to apply the knowledge to your own relationships is key to building a lasting relationship.
Here are a few differences between being in love and loving that I wish I knew a decade sooner: WHEN YOU’RE IN LOVE WITH SOMEONE, YOU WANT THIS PERSON. Being in love is wanting to own a part of the other person. It’s believing this person is so wonderful that you want him or her to be a part of your life, a part of you. When you fall in love with a person, you feel an intense urge to consume that person in any way you can. Being in love is believing you need someone in order to be happy. WHEN YOU LOVE SOMEONE, YOU NEED THIS PERSON. You don’t just want -- or rather, don’t only want -- you need him or her. You need this person to live a happy and healthy life because your happiness literally depends on it. You need him or her to be a part of your life in some way or another, not because you want to own a piece of this person, but because you want to give him or her a piece of yourself; loving someone is deeming him or her worthy of owning a part of you. It isn’t about ownership; it’s about wanting only the best for that individual -- something that often means letting that love go. WHEN YOU’RE IN LOVE WITH SOMEONE, YOUR EMOTIONS ARE ALWAYS ON HIGH. Your brain is producing the most amazing chemical cocktail, making you feel as if you were floating atop of a cloud. You get high just by being in love with a person -- and it’s a sort of high you never want to let go of. No one wants to come down from such a high. This is where the problem lies: You inevitably do come down. WHEN YOU LOVE SOMEONE, YOUR EMOTIONS SETTLE AND THEN FLUCTUATE. Loving someone isn’t as much about the emotions as it is about the thoughts. Thinking about someone, wishing the best for that person, doing the best to make him or her happy and, well, caring for that person just as much as -- if not more than -- yourself, that’s what love is. The emotions that come with it are just the perks. Once you have passed the stage of simply being in love with someone to actually loving him or her, you have to learn to let go of the constant high and to ride the less frequent waves as they come. They always come. They just aren’t the “in love” emotional state that only falling in love allows for. WHEN YOU’RE IN LOVE WITH SOMEONE, YOU’RE AIMING TO REACH SOME GOAL. That’s what makes falling in love so exciting -- the constant yearning for more. You want to spend more time with this person, get to know him or her better, be with this person as much as possible. You always want to have more, and want to build a greater, more serious relationship. 34 | Y7 Magazine | www.y7magazine.com
E V LO
WHEN YOU LOVE SOMEONE, YOU AREN’T RUSHING TO REACH THE FINISH LINE. The goal that being in love calls for no longer exists -- but only because it’s already been reached. This often scares people because they begin to feel a need to continue making progress. Unfortunately, everything in the universe is finite. You can’t make progress and continue building something greater forever. The only thing you can eventually do is keep reinforcing what you already have. Being in love is not only understanding that what you have is all you need, but wanting to strengthen that bond indefinitely. WHEN YOU’RE IN LOVE WITH SOMEONE, YOU THINK YOU CARE MORE ABOUT THAT PERSON MORE THAN YOU ACTUALLY DO. Falling in love is much, much easier than loving. When you’re in love, the chemicals in your brain and body make you feel as if the person is the greatest person in the world. You believe this person to be the most amazing specimen you have ever encountered. Sadly, this way of thinking usually wears off as soon as the feel-good chemicals wear off. Then you’re left lost and confused. WHEN YOU LOVE SOMEONE, YOU CARE ABOUT THAT PERSON MORE THAN YOU THINK. Being in love is easily recognizable, as it makes you feel a constant yearning, a constant need. Loving, on the other hand, doesn’t give you such constant reminders. However, life always manages to give us those reminders. Life will often keep people away from us, harm those in our lives and sometimes even take them from us entirely. When you truly love someone, such moments of separation and loss overwhelm you with emotion. People often forget how much they love a person -- or fail to realize how much they love them -- until life forces them to remember. WHEN YOU’RE IN LOVE WITH SOMEONE, YOU CAN FALL OUT OF LOVE WITH THAT SOMEONE. What goes up must come down. In the case of falling in love, what comes down often crawls back up. If you can fall in love with a person then you know you can just as easily fall out of love with him or her. Being in love -- and romantic love altogether -- is mostly a result of our minds’ creation. We make, or allow, ourselves to fall in love by romanticizing the individual as well as the relationship. When you’re in love, reality doesn’t always line up with your version of it. WHEN YOU LOVE SOMEONE, YOU NEVER REALLY STOP LOVING THAT SOMEONE. Loving a person is something that defines you -- it defines the person you are. Those we love, those we care about most, those who mean the most to us, and who have affected us most in our lives, are those who never really leave us. They may remove themselves, or be removed, from our lives, but they never leave our minds. Their memory, the thought of them, makes us feel strong emotion. Their presence in our lives has had such an incredible influence on us that, because of them, we are different people. When you love someone, you can’t stop loving that person because it would require you to stop loving a part of you yourself.
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When you’re young, you’re very reckless. Then you get conservative. Then you get reckless again.
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TECHNOLOGY
Best 2019 gadgets
1 NIKON D5 With a 20.8 MP FX-Format CMOS Sensor and continuous shooting with full AE and AF performance at the rate of 12 frames per second, Nikon’s flagship full-frame model can snap up to 200 shots within a single burst. It also includes professional video features and the ability to record in 4K Ultra High Definition. The newly redesigned AF technology features 99-cross-type sensors, 153 individual focus points, and a dedicated processor. To top it all off, it has a wider native ISO range than any other full-frame!
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We’ve been keeping track of gadget sales through all 2018, and the following 25 products are going to be selling like hot cakes well into the new year (each with at least an average user rating of 4.5 stars). Before the offers run out, snag one of these as a gift or save it for another occasion while the price is right!
2 GOOGLE PIXEL 3/XL Both have the most premium Google phone hardware to date, good battery life, can charge wirelessly and are waterproof. They have the best camera ever on a smartphone, both have the most premium Google phone hardware to date, good battery life, can charge wirelessly and are waterproof.
4
DJI MAVIC AIR
VIZIO SB3621 This speaker offers excellent performance for an ultrabudget sound bar with great movie sound and toetapping music playback. The sound bar offers a decent selection of inputs including Bluetooth and will decode both Dolby and DTS. 36 | Y7 Magazine | www.y7magazine.com
It’s hard not to absolutely love the DJI Mavic Air, the premier foldable drone that can capture steady 4K video at 60 frames per second, yet fit into a backpack or even a jacket pocket. There aren’t many compromises either if you’re okay with 21-minute battery life. Our tests proves its true flight time can be as little as 18 minutes, but that’s enough time for most people, especially if you buy into the recommended Fly More Bundle with three batteries (totally worth it).
5 ABDO SPY CAMERA The Aobo spy camera can be easily hidden from visibility and is very easy to use. The spy camera features a 1920 x 1080p HD camera that records both pictures and videos. The device also has infrared night vision lights to support taking photos and videos even in low light. The unit records videos only when the motion detection mode is activated and it senses a moving object.
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SONOS ONE AI SPEAKER (Connects to Alexa, Sonos, AirPlay 2, and soon Google Home) There are louder speakers, and others that are more portable, but no smart speaker is a better buy than the Sonos One right now (8/10, WIRED Recommends). It sets the bar in a number of areas, including sound quality, stable multi-room audio, and smart-home utility.
6 OCULUS RIFT
The well-designed and compact Oculus Rift is a top pick due to its great combination of controls and strong collection of software. The original $599 price has dropped significantly -- now $350, £399 and roughly AU$535 for both the headset and touch controllers -- but you’ll still need a PC to run it.
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SEAGATE BARACCUDA HARDRIVE
Interface: SATA 6Gbps | Capacity: 2 – 3TB | Cache: 64MB | RPM: 7,200 Low costFast spinning disks Limited cache Seagate’s BarraCuda lineup is the indisputable face of the best hard drives. And, it’s not without good reason – they offer a great ratio of gigabyte per dollar and speed benefits to top it off.
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SWAGTRON HOVERBOARD The Swagtron T1 remains the best hoverboard for kids and adults. It supports a maximum weight of 220 lbs. This model is durable, easy to use, and is safe for everyone since it is UL 2272 compliant. The ABS outer covering is not only durable but also fire-resistant.
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SAMSUNG Q7C 4K SCREEN The curved display panel of every Samsung Q7C 4K TV features quantum dots for vibrant colors and impressive contrast, and it’s a great TV for gamers because of its superb motion handling. 4K.com said the TV has excellent color performance and strong HDR delivery, but contrast and local dimming capabilities were lacking.
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FOOD
HEALTHY
Smoothies
Healthy smoothie recipes full of the nutrients and protein you need These delicious healthy smoothie recipes make it easy to eat healthy with fruit, milk, protein, immune-boosting yogurt, and other nutritious ingredients—and they’re great for those on a smoothie diet, too. (Lose weight and take back control of your health with the naturally sweet, salty, and satisfying recipes in Eat Clean, Lose Weight & Love Every Bite!) Find out how to make your favorite new smoothie recipe now! Here, 20 tasty blends to try: Banana Ginger Smoothie Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy smoothie recipe. (This is why you should eat more ginger.) SERVINGS: 2 1 banana, sliced ¾ c (6 oz) vanilla yogurt 1 Tbsp honey ½ tsp freshly grated ginger COMBINE the banana, yogurt, honey, and ginger. Blend until smooth. NUTRITION (per serving) 157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein You’ve also got to try this pear-ginger smoothie recipe: Orange Dream Creamsicle Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused healthy smoothie recipe. SERVINGS: 1 1 navel orange, peeled ¼ c fat-free half-and-half or fat-free yogurt 2 Tbsp frozen orange juice concentrate ¼ tsp vanilla extract 4 ice cubes COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth. 38 | Y7 Magazine | www.y7magazine.com
NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium Green Tea, Blueberry, and Banana Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse. SERVINGS: 1 3 Tbsp water 1 green tea bag 2 tsp honey 1½ c frozen blueberries ½ med banana ¾ c calcium fortified light vanilla soy milk 1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves. 2. COMBINE berries, banana, and milk in a blender with ice crushing ability. 3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve NUTRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein Psst! This is your body on green tea: Very Berry Breakfast Start your day off with a bang with this fruit-packed smoothie recipe. (Try one of these 6 surprising ways to add more protein to smoothies without protein powder.) SERVINGS: 2 1 c frozen unsweetened raspberries ¾ c chilled unsweetened almond or rice milk ¼ c frozen pitted unsweetened cherries or raspberries 1½ Tbsp honey 2 tsp finely grated fresh ginger 1 tsp ground flaxseed 2 tsp fresh lemon juice COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses. NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein World’s Best Smoothie Slurp down this smoothie recipe at breakfast, and you’ll feel satisfied until lunchtime. SERVINGS: 1 1 c plain nonfat yogurt 1 banana ½ c orange juice 6 frozen strawberries COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds. www.y7magazine.com |Y7 Magazine| 39
STRAP HERE
AFFIRMATIONS
DO THEY WORK? Use affirmations to climb out of a negative mindset and into the light. “I’m never going to be able to do this job; I’m just not smart enough.” “Why does my boss want me to present at the trade show? I’m a terrible public speaker, and I’ll just embarrass the company.” “I wish I could stick up for myself at work. In every meeting, I let the others walk over my ideas. I’m never going to get ahead.” Many of us have negative thoughts like these, sometimes frequently. When we think like this, our confidence, mood and outlook can become negative, too. The problem with negative thoughts is that they can become self-fulfilling prophecies. We talk ourselves into believing that we’re not good enough. And, as a result, these thoughts drag down our personal lives, our relationships, and our careers. But, if we deliberately do the opposite and use positive thoughts about ourselves, the effect can be just as powerful but far more helpful. In this article, we’ll explore how you can use affirmations to drive positive change in your career, and in your life in general. What Are Affirmations, and Do They Work? Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes. You might consider affirmations to be unrealistic “wishful thinking.” But try looking at positive affirmations this way: many of us do repetitive exercises to improve our physical health, and affirmations are like exercises for our mind and outlook. These positive mental repetitions can reprogram our thinking patterns so that, over time, we begin to think – and act – differently. For example, evidence suggests that affirmations can help you to perform better at work. According to researchers, spending just a few minutes thinking about your best qualities before a high-pressure meeting – a performance review, for example – can calm your nerves, increase your confidence, and improve your chances of a successful outcome. Self-affirmation may also help to mitigate the effects of stress. In one study, a short affirmation exercise boosted the problem-solving abilities of “chronically stressed” subjects to the same level as those with low stress. What’s more, affirmations have been used to successfully treat people with low self-esteem, depression, and other mental health conditions. And they have been shown to stimulate the areas in our brains that make us more likely to effect positive changes in regard to our health.
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This latter study suggests that a stronger sense of self-worth makes you more likely to improve your own well-being. So, for example, if you’re worried that you eat too much and don’t get enough exercise , using affirmations to remind yourself of your values can spur you on to change your behavior. Note: There is evidence that the higher your self-esteem, the more effective affirmations can be. However, this research also found that if you have low self-esteem, positive affirmations actually make you feel worse, because they set up a conflict between the positive state you desire and the negative feelings you currently experience. If this applies to you, work on Boosting Your Self-Esteem before you use affirmations. How to Use Positive Affirmations You can use affirmations in any situation where you’d like to see a positive change take place in your life. These might include times when you want to: Raise your confidence before presentations or important meetings. Control negative feelings such as frustration, anger, or impatience. Improve your self-esteem. Finish projects you’ve started. Improve your productivity. Overcome a bad habit. Affirmations may be more effective when you pair them with other positive thinking and goal-setting techniques. For instance, affirmations work particularly well alongside Visualization . So, instead of just picturing the change you’d like to see, you can also write it down or say it aloud using a positive affirmation. Affirmations are also useful when setting personal goals . Once you’ve identified the goals you’d like to achieve, affirmative statements can help you to keep yourself motivated in order to achieve them. The power of affirmations lies in repeating them to yourself regularly. It’s useful to recite your affirmations several times a day (have them pop up in your notifications!). You also need to repeat your affirmations as soon as you engage
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Negative thinking can cause severe health problems and, in extreme cases, death.
CAPTION: EUse affirmations to climb out of a negative mindset and into the light.
in the negative thought or behavior that you want to overcome. Free “Get That Promotion!” Toolkit How to advance your career and be happier and more successful at work! FREE when you join the Mind Tools Club before March 28. Find Out More How to Write an Affirmation Statement Affirmation statements usually target a specific area, behavior or belief that you’re struggling with. The following points can help you to write the affirmation statement that best fits your needs. Think about the areas of your life that you’d like to change. For instance, do you wish that you had more patience? Or deeper relationships with your friends and colleagues? Or would you like a more productive workday? Write down several areas or behaviors that you’d like to work on. Be sure that they are compatible with your
core values and the things that most matter to you, so that you’ll feel genuinely motivated to achieve them. Be sure that your affirmation is credible and achievable. Base it on a realistic assessment of the facts. For instance, imagine that you’re unhappy with the level of pay that you currently receive. You could use affirmations to raise your confidence to ask for a raise. However, it probably wouldn’t be wise to affirm to yourself that you’re going to double your salary: for most people, and most organizations, doubling what you’re earning in one go isn’t feasible. Keep it realistic! After all, affirmations are not magic spells – if you can’t believe in them, it’s unlikely they’ll impact your life. Turn negatives into positives. If you are struggling with negative self-talk, note down the persistent thoughts or beliefs that are bothering you. Then choose an affirmation that is the opposite of that thought and belief.
For example, if you habitually think, “I’m not talented enough to progress in my career,” turn this around and write a positive affirmation such as, “I am a skilled and experienced professional.” Write your affirmation in the present tense. Write and speak your affirmation as if it’s already happening. This helps you to believe that the statement is true right now. For instance, “I am well-prepared and well-rehearsed, and I can give a great presentation” would be a great affirmation to use if you feel nervous speaking in front of a group. Say it with feeling. Affirmations can be more effective when they carry emotional weight. You need to want this change to happen, so every affirmation that you choose to repeat should be a phrase that’s meaningful to you. For example, if you’re worried about a new project that you’ve been tasked with, you could tell yourself, “I am really excited to take on new challenges.”
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Stay positive and happy. Work hard and don’t give up hope. Be open to criticism and keep learning. Surround yourself with happy, warm and genuine people. Tena Desae
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