V4 Magazine - Issue 1

ISSUE ONE FRE

MAG E AZ enj INE

oy!

How a healthy diet helps you and the environment 9 ways to improve your golf game

Can beer boost brain power?

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contenTs

18

Snack foods that promote better sleep

20

Health benefits of meditation

22

Encourage a love of physical activity in youngsters

24

Trendy exercises to rev up workouts

According to the National Sleep Foundation, changes in sleep patterns are a part of the aging process.

Meditation is often trumped as a means to reducing stress and restoring healthy function in the body.

08

Can beer boost brain power?

10

V4 Expert - Chiropractor

12

Did you know?

14

How a healthy diet helps you and the environment

16

9 ways to improve your golf game

There is newfound reason to indulge in a pint or two of your favorite beer, and it’s not just to catch up and share a few laughs with friends.

Tired of taking medication for headache pain that won’t go away?

The benefits of laughter can mimic those of exercise

The right dietary choices can not only improve your health but the environment as well.

Warmer weather sends scores of golfers to their favorite courses each and every day.

4

Issue 1 | V4 Magazine

According to the US DHHS, children and adolescents should engage in physical activity for 60 minutes or more each day.

Exercising consistently is a great way to get healthy.

26

Embrace an active outdoor lifestyle

28

E-cigarettes and quitting smoking

30

V4 Recipe

Blue skies and warm weather entice people to enjoy the great outdoors.

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Contributors Michael Harmon, PT, Sally Carré, Dr. McCall Sink Tanner, jacquie Reininger, Iman Poeraatmadja, Lina Landess

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publisher DEAR READER,

W

elcome to the first issue of V4 Magazine. V4 stands for vim, vigor, vitality and vibrance. While all these words have similar definitions, they are also very different. What they have in common is they are all used when defining an ideal and healthy lifestyle. V4 will endeavor to expose our readers to information that will provide the foundation for creating a positive lifestyle filled with good health, happiness and a true appreciation for life.

V4 will not be your typical healthy-lifestyle magazine. Sure, we will have articles related to health in the traditional sense of the word, but we believe a more holistic perspective is needed when searching for true wellbeing. We will explore lifestyle enhancing topics from A to Z with an emphasis on, what we refer to as, “the whole body”. The whole body is more than just a catch phrase - it is a way of living that promotes love for oneself regardless of height, weight, body shape, looks or any of the other “surface” things that have very little importance in living a fulfilled life. On the other hand, if you want to improve your physical appearance, we will explore safe and cost-effective ways of doing so. In other words, no topic is taboo as long as it helps our readers improve their whole-body health.

We have an “open page” policy. That is, we welcome submissions from our readers. After all, this magazine is for you and we believe our readers will benefit from your experience. If you have something you’d like to submit, please e-mail it to me at publisher@v4magazine.com. Also, we welcome and appreciate constructive criticism. We can’t become better without feedback from our readers. We would ask that you keep it as positive as possible. We understand that we can’t make everyone happy, but that won’t stop us from trying. One way to get better is feedback.

Thank you for reading and enjoy this first issue. We truly hope you find something in our pages that will make create an “a-ha moment” or clear up a mystery that has held you back. Undoubtedly there is a tremendous amount of information out there. We hope that you find everything we share worthwhile and worthy of your time.

Thanks and take care,

Brad Weber Publisher 6

Issue 1 | V4 Magazine

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Our program has garnered national and international recognition as a leader in management of acute heart attacks, advanced heart failure, and arrhythmias. CHMG HeartCare providers work with Cone Health, the area’s most comprehensive healthcare network, to ensure patients can access the right care, with the right provider, in the right place, at the right time. Cone Health Medical Group HeartCare: Exceptional providers delivering exceptional care for the hearts of our communities.

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7

Can beer boost brain power?

By Staff Writer

New research has shown that a chemical compound in beer may be able to improve cognitive function.

T 8

here is newfound reason

No one should run out an start

designed maze, and younger

to indulge in a pint or

imbibing just yet, however. The

mice showed signs of intellectual

two of your favorite beer,

study that ran in Behavioral Brain

improvement. Older mice showed

and it’s not just to catch

Research in October 2014 was

no improvements. Researchers

up and share a few laughs with

preliminary and only conducted

believe xanthohumol and other

friends. New research has shown

on lab mice. During the study,

flavonoids, such as those found

that a chemical compound in beer

scientists discovered that

in red wine, blueberries and dark

may be able to improve cognitive

xanthohumol, a type of flavonoid

function. The beverage once

chocolate, may play a role in

found in beer, seemed to improve

thought to obliterate brain cells

brain function in the young

when consumed in abundance

mice given xanthohumol doses.

The mice were given very high

may actually have the opposite

The cognitive flexibility of the

doses of the flavonoid. A person

effect and boost brain power.

mice was tested with a specially

would have to drink roughly

Issue 1 | V4 Magazine

helping a person form memories.

2,000 liters of beer a day to equal what the mice consumed to show improvement. However, should a supplement hit the market down the road, it may just be possible for men and women to consume a potentially beneficial amount of xanthohumol without bellying up at the bar.

One of the goals of the xanthohumol study was to examine its potential efficacy at treating age-related deficits in memory. Xanthohumol also may benefit those with metabolic syndrome, a condition associated with obesity and high blood pressure, as it can speed metabolism and reduce fatty acids in the liver.

Flavonoids are plant compounds

against cancer and heart disease.

consuming a few six packs right

that often provide plants with

Xanthohumol is rare and is

now in the goal of improving brain

their color. Scientists have

most often found in the hops

function and cramming for that

attributed many health benefits

commonly used to make beer.

next test, xanthohumol may one day be harvested from beer hops

to flavonoids in foods and plants and have even suggested

While doctors and researchers

to slow down age-related memory

flavonoids can help in the fight

do not suggest running out and

deficits.

V4Magazine.com

9

v4 ExpERT CHIROpRACTOR

HEADACHEs T ired of taking medication for headache pain that won’t go away? There are an estimated 8 million Americans that suffer from severe, recurring attacks of migraine and tension headaches. They spend upwards of $40 million each year on over-the-counter and prescription drugs in their search for permanent relief. For some, the medication works. Unfortunately for many the relief obtained is temporary at best. A cycle of headaches and medication often occurs without any lasting relief found. If you think this describes your pain then there is good news for you.

Dr. McCall Sink Tanner received her Life Science degree from Lenior-Rhyne University, before attending the Logan College of Chiropractic in St. Louis, MO. She worked as an Independent Contractor at Blase Chiropractic in Asheboro and purchased the practice in March, 2014.

177 NC Highway 42 N Suite A Asheboro, NC (336) 625-1750

10 Issue 1 | V4 Magazine

Recent studies link headaches pain to nerve irritation. One study, conducted at the University of Maryland, found a connection between muscle tension at the base of the neck and headaches.

Muscle contractions interfere with the sensitive fibers at the base of the neck that lead to the brain and spinal cord. This muscle tension often plays a contributing factor to headache pain. Another study conducted by Dr. Wright found that the vast majority of migraine headache sufferers had misalignments of the spinal vertebrae in the neck that was placing pressure on the spinal nerves. The only thing those nerves can do to let you know something is wrong is to send you a pain signal.

Unfortunately they can’t text you or

email you to get an adjustment.

The reason headaches are allusive to most people is because you cannot see pressure. You go to the doctor and the x rays might show minor degeneration or arthritis, but overall they show no reason for the headaches. Next you head to the neurologist who will do an MRI and CT scans, which all come out with a similar diagnosis. If there is no physical thing they can see on a scan, a tumor for example, then they do not have a reason for the headaches. Most often their answer is medication to help numb the nerves so you cannot feel the headache anymore. There are a laundry list of medications that they can prescribe, including Relpex and Topamax, which seems to be the most popular. The problem with these medications is they do not solve the structural issue causing the problem. So, while the nerve is numb and the headaches seem to have “gone away,” you are inadvertently allowing more damage to occur to the underlying structure.

What Chiropractors work with is the pressure build up in the body.

We release the pressure off the neck, skull and nerve which allows the nerve to relax and discontinue sending pain signals to the brain.

We release this pressure via an adjustment. This strategy works for many headache sufferers, not

only in our office but also in several studies. One such study, conducted by the government of New Zealand found that the majority of people who suffered from spinal misalignments have their headaches relieved or their condition improved through chiropractic care. And in follow-up studies of the same patients, it was found that many were still without recurring headache pain two years later.

I promise you headaches are not something to be taken lightly. It is your body begging for attention. The longer you let them go the worse they can get and the harder they are to fix for me. It allows the spine to continue to degenerate and build up pressure. Once too much degeneration has happened, there becomes a point where there is nothing we can do for it. A neurosurgical consult must be made at that time.

Remember headaches can happen from little children all the way up to senior citizens. Most women carry all of their stress and tension in their shoulders and their neck. This means they are more prone to headaches.

On a daily basis I see at least 25-30 women who are dealing with headache pain. The success rate getting rid of headaches with a chiropractor is near 100%. It is one of my favorite things to work with. It is the most debilitating for women yet the easiest thing to fix in our office. I love nothing more than being able to take headaches away from women!

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11

DID you know?

By Staff Writer

The benefits OF LAUGHTER can mimic those of exercise

12 Issue 1 | V4 Magazine

T

hough laughter is often referred to as “the best medicine,� no definitive study has

been conducted to determine the effects of laughter on overall human health, leaving open the possibility that maintaining a good sense of humor and a positive attitude are just as important, if not more important,

tend to breathe faster when they laugh. Faster breathing sends more oxygen to the tissues, which can help the heart and lungs work more efficiently. In addition, a Vanderbilt University study found that between 10 and 15 minutes of laughter can burn as many as 50 calories. Finding time to laugh may also indirectly improve the

than finding time to laugh each

body’s immune system response,

day. But even if laughter is not

as studies have suggested that

medicinal, its benefits can mimic

infection-fighting antibodies

those of exercise. When a person

might be more abundant in

laughs, his or her pulse and blood

people who can use humor to

pressure increase, and people

combat stress.

V4Magazine.com 13

How a healthy diet helps you and the environmenT

By Lina Landess

The right dietary choices can not only improve your health but the environment as well.

But urbanization and increasingly busy schedules force many people to seek the most convenient, and not necessarily the healthiest, foods.

The growing reliance on processed foods may be hurting humans and the planet they call home. Processed foods tend to be loaded with starches and preservatives, increasing consumers’ risk of diabetes and being obese. In addition, many prepackaged foods are shipped from faraway processing plants, and vast amounts of fuel must be consumed for products to get

14 Issue 1 | V4 Magazine

from those plants to local grocery stores.

But subtle shifts in dietary habits and trends can decrease mortality rates and reduce global greenhouse gas emissions resulting from food production.

Adopting alternative diets that feature a higher ratio of fish, whole grains and locally grown produce can greatly reduce an individual’s carbon footprint.

The “New Nordic Diet” is one example of a growing dietary trend that has the potential to improve the health of humans

and the environment. So says Henrik Saxe, an associate professor who specializes in sustainability at Copenhagen University. Researchers found a reduction in greenhouse gases of at least 6 percent with the New Nordic Diet, as compared to typical diets in Denmark.

The following are a few ways average men and women can eat to promote their own health while simultaneously protecting the environment. · Adopt climate-friendly eating habits that rely on more domestic,

in-season foods. · Cut down on meat consumption. · Eat organic foods as much as possible. · Avoid seafood harvested from fish farms which can negatively impact your own health and marine life. · Grow your own fruits and vegetables. · Shop at local markets that support nearby farms and farmer’s markets.

,,

The “New Nordic Diet” is one example of a growing dietary trend that has the potential to improve the health of humans and the environment.

· Purchase products with the least amount of packaging

V4Magazine.com 15

9 ways to improve your golf game

By Iman Poeraatmadja

Warmer weather sends scores of golfers to their favorite courses each and every day. Golf is a challenging pastime, but a few pointers can help golfers hone their short games, long games and everything in between.

16 Issue 1 | V4 Magazine

路 Choose the right clubs. There is more to selecting clubs than pulling any old iron out of your golf bag and whacking away.

Wind, hazards and obstructions in landing areas should influence your decision of which club to use. Novice golfers may want to rely on their caddies to make club recommendations, and as they become more confident in their abilities they can start to make their own choices. 路 Anchor your feet. Anchor your foot behind the ball to drive the ball further. Right-handed players will keep the right foot anchored, and lefties will do the opposite.

,,

As with any hobby, identifying those areas that need the most work can help you become a better golfer. Keep track of each shot you take, and then look at the results to see which areas of your game need the most work.

Do not lift your foot prematurely; otherwise, you can lose power and distance. · Identify your weaknesses. As with any hobby, identifying those areas that need the most work can help you become a better golfer. Keep track of each shot you take, and then look at the results to see which areas of your game need the most work. · Fix your alignment. Align your shots by assessing the target from behind the ball. Then set the clubface behind the golf ball and align it with the target before you enter your stance.

· Use your torso for power. The torso is essential to a solid swing.

Practice rotating from your core to control your backswing and then maintain the same spine angle and posture on the downswing. · Use the wind. Not every golf game will be played in perfect weather. A good player knows how to make adjustments for the wind depending on the shot. Use the wind to your advantage when you can, and adjust your swing when hitting into the wind.

shots that they fail to devote any practice to chips. All shots are important for golfers trying to shed strokes off of their scores. · Keep fit. Maintaining or improving your physical strength and overall health can help your golf game. Exercise and eat right, and you will have more endurance on the links

· Become a better chipper. Many players put so much emphasis on their backswings and putt

V4Magazine.com 17

Snack foods that promote better SLEEP

By Sally Carr茅

A

ccording to the National Sleep Foundation, changes in sleep patterns are a part of the aging process. Many people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day.

But even though difficulty sleeping may be a part of aging, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options. While men and women over 50 should always consult with their physicians before making any changes to their diets, the AARP notes that the following are a handful of snack foods that promote better sleep. 路 Almonds: Magnesium is a mineral with muscle-

18 Issue 1 | V4 Magazine

relaxing properties, and almonds contain enough magnesium to help men and women get a better night’s sleep. A small amount of almonds before bed might be enough to make falling and staying asleep easier. · Bananas: Much like almonds, bananas provide a substantial amount of magnesium. Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey. While tryptophan might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly before bed might be just what you need to fall and stay asleep. · Cheese and crackers: One more traditional snack may just help you get a better night’s sleep. Cheese and crackers contain tryptophan and carbohydrates, which can induce a better night’s sleep and help you fall asleep sooner. · Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that recent studies indicated that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not. · Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven especially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body regulate its clock. · Peanut butter: Peanut butter is another snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether it’s a slice of toast or some crackers, before going to bed, and you may enjoy a better, longer sleep. · Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night’s sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping difficulty.

Many men and women experience difficulty sleeping as they age. But the right foods may just help combat such problems and help men and women get a more adequate night’s sleep.

V4Magazine.com 19

Health benefits of meditation By jacquie Reininger

Meditation is often trumped as a means to reducing stress and restoring healthy function in the body.

While meditation might once have been considered a New Age treatment, in recent years it has developed into a mainstream practice supported by both traditional and alternative medical providers.

The Mayo Clinic says that anyone can practice meditation. A costeffective treatment that does not require any special equipment or location, meditation has been practiced for thousands of years and originally was developed to help people understand the mystical or spiritual forces of life.

Although meditation for some may still have religious or spiritual connotations, in a medical sense it is typically used for relaxation and stress reduction.

Various studies show that meditation can be associated with improvement of a variety of issues. Researchers describe meditation-based changes as ones that actually change the brain. Changes in the circuitry of the brain may affect the way a person responds to specific situations. The following are a few ways to put mindful meditation to use. 路Strengthen cognitive function: Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the prefrontal cortex of the brain, helping to reverse the pattern of

20 Issue 1 | V4 Magazine

cognitive function decline as one ages. 路 Protect against heart disease: There is some indication that meditation can reduce concentrations of the marker C-reactive protein, which is associated with the development of heart disease. 路 Stimulate the immune system: A study published in the journal Psychosomatic Medicine found that mindfulness meditation increases electrical activity in the areas of the prefrontal cortex that serve as the command center for the immune system. When these areas are stimulated, the immune system works more effectively. 路 Reduce blood pressure: The stress-boosting properties of meditation can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind Body Medicine attribute this to the increase of nitric oxide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels.

Some experts also say that meditation can decrease metabolism and improve breathing. Meditation may be a mind-body way to beat some of the conditions that affect people during daily life. Meditation is not difficult to learn, but it something that requires practice to master.

V4Magazine.com 21

Encourage a love of physical activity in youngsters

By Staff Writer

According to the United States Department of Health and Human Services, children and adolescents should engage in physical activity for 60 minutes or more each day.

W

hile fulfilling those requirements might not have been a problem for kids who grew up before the dawn of the Internet, nowadays kids are spending less time playing outside and more time on their computers or other devices.

That reality is problematic for parents who want their kids to embrace physical activity thanks to the positive impact that exercise can have on kids’ physical and mental well-being.

Parents hoping to instill a love of physical activity in their

22 Issue 1 | V4 Magazine

youngsters may find that taking a more active role by exercising with their kids is an effective way to get them off the couch and away from their computer screens. · Turn errands into exercise opportunities. Many parents take their children along with them when running errands. When such errands don’t necessarily require the use of a car, consider riding bicycles instead. Kids who otherwise don’t enjoy errands may now find them more fun, all the while fulfilling their daily

recommended quotas for exercise and spending quality time with their parents. · Include kids in your own athletic pursuits. Parents might not be able to take younger kids along with them to the gym, but that does not mean your youngsters must be excluded from all of your athletic pursuits. If you have any upcoming athletic activities or challenges on your schedule, such as a new recreational sports season or community fun run or 5K,

,,

Some kids have no interest in team sports while others do not have the athletic ability to compete after a certain age.

let kids tag along as you train or practice. Parents of adolescents can inquire at their local gyms if they offer discounted memberships to teens. If so, take kids along with you on trips to the gym so they learn the value and benefits of daily strength and conditioning exercises. 路Make more time to play. Parents may already have busy schedules, but finding time to play with their kids is a great way to get youngsters to embrace physical activity. Kids might be reluctant to shoot hoops in the driveway if no one is willing to join them, but they will likely be far more willing to do so if mom and dad are willing to play with them. This is not only a good way for parents to ensure their kids get enough exercise, but also a great and fun way for moms and dads to make time for physical activity. 路 Recognize that physical activity does not have to mean organized sports. Some kids have no interest in team sports while others do not have the athletic ability to compete after a certain age. Parents who want their kids to exercise more should recognize that there are plenty of ways to be physically active that do not involve organized team sports. Hiking; riding bicycles; swimming at a nearby pool, lake or ocean; and even going for nightly walks are all physical activities that people of all ages and athletic abilities can enjoy.

Physical activity is an important component of a healthy lifestyle.

While getting kids to put down their tablets and gaming system remote controls may not be easy, parents who resolve to exercise with their children might find their youngsters more receptive to regular physical activity.

V4Magazine.com 23

Trendy exercises to rev up workouts

By Michael Harmon

Exercising consistently is a great way to get healthy. For those who find their workout routines monotonous, switching up exercises and embracing some of the newer, trendier fitness regimens may be a way to maintain your momentum at the gym.

High-intensity workouts

from HIIT workouts.

High-intensity interval training, or HIIT, is a concept behind some of today’s most popular exercise programs. HIIT combines cardiovascular and strength-training movements into a concentrated workout designed to keep your heart rate elevated. HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity. These workouts seem to promote faster weight loss than prolonged workouts at moderate paces.

Kettlebells

While HIIT is functional, it is not best for those who have preexisting orthopedic injuries or serious cardiovascular conditions. But many people enjoy a stronger heart and improved muscle tone

24 Issue 1 | V4 Magazine

These weighted cast-iron workout tools can be an interesting addition to strength-training workouts.

But their utility does not stop there. Using kettlebells during any physical activity will increase the amount of fat burned and can provide a full-body workout. Kettlebells come in different weights, and newcomers are urged to start out gradually and build up in weight as they become more familiar and toned.

Trampoline cardio For those who want to both shake up their workouts and lift their moods, jumping on a trampoline can do just that. It’s difficult to be

,,

HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity.

in a bad mood when bouncing around like a kid on a trampoline.

Trampoline classes are turning up in some upscale gyms, where each participant has his own individual trampoline. Routines mix in different choreography and small hand weights to promote a fun and effective cardio experience.

Water aerobics Swimming isn’t the only thing you can do in a pool. Water workouts

are ideal for those with muscle and joint pain because the buoyancy of the water reduces stress on these areas, while providing enough resistance for a deep workout. Workouts may begin in chest-deep water and progress to deeper water for added resistance. Some gyms now offer aqua cycling classes that combine water aerobics with spinning.

Dance and hip-hop classes ZUMBAÂŽ classes have been popular for quite some time. But many health clubs offer additional classes that employ dance to burn calories and tone muscles.

Some gyms have developed their own cardio-based dance classes that get people moving to music in a fun way. Routines are fun and fast-moving, which may make them feel less like a workout and more like a social event.

Recess classes Adults who want to feel like kids again need only to enroll in a fitness class that borrows activities from the playgrounds of our youth. From walking like a crab to running drills to balance beams, these workouts take school recess and bring it to the health club.

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EMBRACE AN ACTIVE OUTDOOR LIFESTYLE Blue skies and warm weather entice people to enjoy the great outdoors. For many people, few things are more enjoyable than soaking up some rays and breathing in some fresh air.

Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house.

As the seasons of warm weather return, those itching to get outside can explore these entertaining outdoor activities.

HIKING Thousands of miles of hiking trails crisscross North America. These trails include rough and rugged

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paths blazed across natural areas and long-distance trails that stretch over portions of the country. From the Appalachian Trail in the East to the Bigfoot Trail in the west, hikers and nature enthusiasts have plenty of trails to tread.

Hiking is a great outdoor activity in part because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, government preserves and rural areas offer

plenty of places to walk and hike.

When hiking, it’s best to go in pairs. In the event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itineraries. Leave a map and plot out where you will be, especially if hikes take you off the beaten path. Remember to pack a portable snack and plenty of water.

And when out in the sun, apply sunscreen and reapply as needed.

BIKING Biking is another outdoor activity ideal for people of all ages and athletic abilities. Once you’ve learned to ride a bicycle, that ability stays with you, whether you ride a bike each day or haven’t taken one for a spin in years.

Many towns and cities across the country have become much more bike-friendly in recent years,

clearing space for biking paths and lanes even in the busiest metropolitan areas. And mountain bikers still have plenty of trails to traverse as well.

Check that your bike is in good working order and that the chain is freshly oiled. Take your bike to a local cycling shop for a tuneup if necessary. Verify the fit of helmets, especially on children who may have grown since the most recent cycling season.

HORSEBACK RIDING Nature takes on an entirely different look when you are atop a horse.

Horseback riding isn’t just for country folk or cowboys, and it can be a great workout as well as a recreational retreat. It takes balance, strong legs and quick reflexes to stay in a saddle.

Those interested in horseback riding should visit a stable or riding academy nearby. You likely do not need to own a horse of your own, as riding schools and stables will have animals you can work with.

Remember to wear the right clothing, including long pants and boots, for riding. A hat can shade you from the overhead sun, while a helmet is adviseable for people new to the sport or those who want added protection.

when the weather warms up. Try taking exercise routines outdoors, such as running on a path instead of the treadmill. Swimming, walking, gardening, and sports activities are other fun ways to enjoy the great outdoors

Always arrive early so that you can familiarize yourself with your horse and have him or her get to know you. Approach the horse from the front left side. Horses are prey animals and can be skittish by nature, so a firm, calm greeting can reassure the animal.

These are just a few of the many outdoor activities people can enjoy

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E-CIGARETTES AND QUITTING SMOKING There is mixed information regarding the efficacy of e-cigarettes to help a person quit smoking.

Q

uitting smoking and losing weight consistently top New Year’s resolutions lists. In an effort to stop smoking, a growing number of smokers are turning

to electronic cigarettes, or e-cigarettes, to help them quit once and for all. Although e-cigarettes are not currently regulated, the U.S. Food and Drug Administration is weighing regulations in a market

their nicotine doses over time. The American

that estimates suggest could be as big $5 billion in

Lung Association currently has not approved any

2015. But are these devices safe? Or even effective?

e-cigarette as a safe or effective method to help smokers quit. They cite a study that estimates there

There is mixed information regarding the efficacy of

are nearly 500 different e-cigarette brands today

e-cigarettes to help a person quit smoking. Some

with varying levels of nicotine and the possible

studies point to e-cigarettes as a good method of

presence of other chemicals. These e-cigarettes

smoking cessation, while others say there’s limited

are unregulated. The ALA says there is a great deal

evidence to support those claims.

more to learn about these products before they can

E-cigarettes typically contain liquid nicotine, which is inhaled as vapor. The vapor resembles smoke

be recommended as a safe and effective way for smokers to wean themselves off of smoking.

and can mimic the look and feel of smoking

E-cigarettes may contain additional chemicals

traditional cigarettes. But e-cigarettes typically do

besides nicotine. Studies have found detectable

not contain any of the additional chemicals, such

levels of chemicals used in antifreeze in two leading

as tar and other potentially toxic ingredients, found

brands of e-cigarettes. Formaldehyde and benzene

in traditional cigarettes. Nicotine cartridges for

have been detected in some e-cigarette emissions.

e-cigarettes also come in various concentrations

Other studies have found secondhand emissions

and flavors, and smokers can even purchase

from e-cigarettes can prove harmful to nonsmokers.

nicotine-free replacement cartridges. Much like

While some organizations do not endorse

users of nicotine patches or chewers of nicotine

e-cigarettes, others state that they shouldn’t be ruled

gum, e-cigarette smokers can gradually lower

out just yet. A 2014 study by British researchers and

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published in the journal Addiction

released in August 2014, the

found people were 60 percent

American Heart Association said

more likely to succeed in quitting

physicians shouldn’t discourage

smoking using e-cigarettes

e-cigarette use as a last resort

compared to would-be quitters

to stop smoking. “If people

who tried a nicotine patch or

cannot quit at all and have tried

gum. Background information

everything in the field, we would

in the report suggests that,

not discourage them”, said Aruni

since the e-cigarette vapor only

Bhatnager, the statement’s

contains nicotine and not tobacco smoke, e-cigarettes may help reduce cravings and withdrawal symptoms.

lead writer. “It’s not something we would suggest.” The AHA recommends e-cigarettes only if smokers refuse or are intolerant of other options. People who

Although some e-cigarettes may

desire to quit smoking may look

contain harmful byproducts,

to e-cigarettes to help their fight.

toxicity tests indicate they are

Although the safety and efficacy

safer than regular cigarettes.

of e-cigarettes remains open to

Some health experts believe the

debate, cannot be proven, many

benefits of quitting traditional

former smokers feel e-cigarettes

cigarettes outweigh the risks

played a significant role in helping

posed by e-cigarettes.

them to quit smoking once and for all.

The American Heart Association agrees. In a policy statement

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V4 RECIPE

SURPRISE GUESTS WITH HOMEMADE CRÊPES Weekend brunch hosts who want to forgo more familiar fare can spice things up with crêpes, a beloved dish in France that is popular in many other areas of the globe as well.

The following recipe for “Asparagus & Ham Crêpes” from Lou Seibert Pappas’ “Crêpes: Sweet & Savory Recipes for the Home Cook” (Chronicle Books) is a versatile dish that can be made into a vegetarian offering by simply omitting the ham.

Asparagus & Ham Crêpes Makes 8 crêpes

· 8 6- or 7-inch garbanzo flour or savory crêpes (see below) · 11/2 pounds asparagus spears, cut into 1-inch diagonal lengths · 1 egg · 1 arge sweet white or red onion, chopped · 3/4 cup ricotta cheese or natural cream cheese at room temperature · 1/2 cup shredded Gruyére or Emmenthal cheese · 3 tablespoons grated Parmesan cheese · 2 garlic cloves, minced · 2 tablespoons minced fresh flatleaf parsley · 2 teaspoons minced fresh tarragon or dill, or 1/2 teaspoon dried tarragon or dill · 2 ounces honey-baked ham or Black Forest ham, julienned Prepare the crêpes. Preheat the oven to 350 F. Steam the onion and asparagus in a covered container over boiling water until the asparagus is crisp-tender, about 5 to 7 minutes. In a medium bowl,

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beat the egg and mix in the cheeses, garlic, parsley, tarragon or dill, ham, and steamed vegetables.

Spoon 1/2 cup of the filling in a ribbon down the center of each crêpe and roll to enclose. Arrange in a greased 9-by-13-inch baking dish. Bake in the oven for 10 to 15 minutes, or until heated through.

Serve at once.

Savory Crêpes

Makes 16 to 18, 6- or 7-inch crêpes · 2 large eggs · 1 cup milk · 1/3 cup water · 1 cup all-purpose flour, preferably bleached · 1/4 teaspoon salt · 2 tablespoons butter, melted, plus 2 or 3 tablespoons butter for coating the pan In a blender or food processor, blend the eggs, milk, water, flour, salt, and the 2 tablespoons melted butter for 5 seconds, or until smooth. Stir down and repeat if necessary. Or, to mix by hand, sift the flour into a medium bowl and add the salt. Whisk the eggs until blended, mix in the milk and water and whisk this mixture into the flour and salt; stir in the 2 tablespoons melted butter. Cover and refrigerate for at least 1 hour (2 hours is preferable) or up to 24 hours.

Gently stir the batter if it has separated. Heat a seasoned 6- or 7-inch nonstick crêpe pan over medium-high heat until hot. Coat the pan lightly with butter, lift the pan from the heat and pour in 2 or 3 tablespoons of batter, tilting and rotating the pan to coat the surface.

Cook until almost dry on top and lightly browned on the edges, about 1 minute. Loosen the edges with a metal spatula and flip the crêpe over using your fingers or the spatula, then cook the other side for about 15 seconds, or until lightly browned.

Turn the crêpe out onto a clean tea towel to cool. Repeat with the remaining batter, wiping the pan with butter as needed and stacking the crêpes as they are cooked.

For serving immediately, cover the crêpes with aluminum foil and keep them warm in a preheated 200 F oven. For serving later, wrap them in plastic wrap in quantities intended for each use and slip them in a self-sealing plastic bag. Refrigerate crêpes for up to 3 days or freeze them for up to 2 months.

To make garbanzo flour crêpes, follow the savory crêpe recipe, but replace the 1 cup all-purpose flour with 2/3 cup all-purpose flour and 2/3 cup garbanzo flour.

Destination

INDIA

No one may lay claim to the mark of a Traveler having not visited India.

17 Day Customized Private Tour  Private Car  Private Driver & Private Guide  Accomodation with Breakfast Daily* * Lunch and Dinner on days noted within itinerary New Delhi | Varanasi | Khajuraho | Agra | Ranthambhore National Park Jaipur | Judhpur | Udaopur | Mumbai

Land ents ngem a r r A 5 $39pe9rson per

U

pon arrival into the wonder that is India, one begins to sense a pulsating rhythm that seemingly orchestrates the multi-tiered democracy of over one billion inhabitants. Clearly, it is impossible to look in a single direction and capture all of the colors, sights or sounds emanating from such a diversified populace. Although the government recognizes Hindi as its Mother tongue, with 30 different languages spoken across the country, English is recognized as India’s second language and most Indians that a traveler will meet speak very proper English.

With former palaces reserved for accommodations, exotic varieties of eastern and western cuisine available for one’s dining pleasure and welcomes normally afforded royalty, a journey to India offers remarkable rewards to the willing traveler. Every passing hour is unlike the last and differs from the one to follow. The country simply offers the grandest of touring pleasures, with monuments and temples Each of its cities and regions offer dramatically different venues, with their own wealth of historical and cultural treasures. The Taj Mahal, Fatephur Sikri, Red Fort and the river Ganges, the Pink City of Jaipur, the magnificence of the Umaid Bhawan Palace in Jodhpur, and the fascinating Jain Temple in Jaisalmer speak to just a few of the remarkable treasures to be found when traveling the country.

India never fails to provide the willing traveler with a genuine wealth of touring opportunities. If you have not already claimed the mark of a Traveler, surely it is time.

fc@firstcabin.com 800.752.3302 www.firstcabin.com CA: 201616840

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