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Healthy Idaho / Summer 2018

from Healthy Idaho / Summer 2018

by Healthy Magazine

from Healthy Idaho / Summer 2018, page 10

Article from: Healthy Idaho / Summer 2018

Healthy Magazine / Summer 2020

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Editor’s Note

Outside.

You want to know one of the best things about summer? Less TV time. I love that our TV is not on as often because there’s just too much life to live outside. And let's face it: reruns. Talk about a waste of time. As summer winds down, it's time to really drink it up— metaphorically.

some of whom are close colleagues of mine,but the ‘if it bleeds, it leads’ philosophy createsa negative persuasion that I don’t miss at allduring the summer. And instead of hanging outwith the likes of Donald ‘You’re fired!’ Trump,Simon ‘That was pathetic’ Cowell, and thoseannoying hosts of Dancing With the Stars, I’vefound so much more time to chat and interactwith neighbors, friends and family. And nobody’sbeen fired or voted off! Instead, I’m able toconvert the extra hours of daylight into biking,hiking and a variety of sports and games mykids and their friends make up.

IDAHO

SUMMER 2018 VOLUME XI, № 4

EDITOR-IN-CHIEF | PUBLISHER John A. Anderson | john@healthy-mag.com

CHIEF INFORMATION OFFICER Kenneth J. Shepherd | ken@healthy-mag.com

SALES & MARKETING Julie Guyer 208.371.4533 Steve Wallace 208.850.4983 sales@healthy-idaho.com

DESIGN EDITOR Phillip Chadwick | design@healthy-mag.com

MANAGING EDITOR Michael Richardson | michael@healthy-mag.com

ONLINE EDITOR Chelsa Mackay | chelsa@healthy-mag.com

ASSISTANT DESIGNER Krista Bowen | krista.bowen@stardocs.com

The interesting thing is that I’ve found I am much more optimistic during the summer months. I wonder if it has something to do with less TV. Sure, I know about the effect of shorter versus longer days on our dispositions, and that surely plays a part. I love longer days. I enjoy tossing a ball or taking a stroll through the purple dust of twilight. But I keep coming back to that ‘no time for TV’ thing. And there’s really something to it.

When I begin to think of the images, messages and meaninglessness that is so prevalent on television, I view turning the TV off as a sort of mental detoxification. Clearing the clutter. No offense to the television gurus,

(OK, I'll come clean....I watch DWTS, and Julianne Hough is an engaging host.)

I’ve you’ve ever said to yourself that you’d getmore active if you had more time, well, in a way,during summer, you have more time. Clearly,a lot more daylight time, so turn off the tubeand go try something new. If you’re scratchingyour head about what to do, you’re in luck. Thismonth’s magazine is full of great ideas, tips, andencouragements to get out there and improveyour health. In our fitness section, we even havea ready-to-go ab workout that you can tear outand put on your wall! We even have a list ofthe cool nutrition apps that are out there thatwill make being healthy that much easier. Essentially,this month we’re full to the gills witheverything summer. We’re debunking summerhealth myths, studying the sun and we’re lookingat staying healthy abroad. And if you’ve everwondered what the top 5 foods for women andmen are, we’ve got them.

DIRECTOR OF OPERATIONS Allyson Long | allyson.long@healthy-mag.com

CONTRIBUTING & STAFF WRITERS Caitlin Schille, Angela Silva, Megan Moore, David Joachim

CIRCULATION

Healthy Idaho Magazine is printed monthly and delivered extensively throughout Boise and surrounding areas—direct mailed to doctors, dentists, practitioners, health clinics, banks and other businesses and subscribers and is made available for pick up at hundreds of locations. If you would like to have Healthy Idaho Magazine delivered for distribution in your place of business, please contact us.

HEALTHY IDAHO MAGAZINE info@healthy-mag.com

801.369.6139

Submit articles to editor@healthy-mag.com

PLEASE NOTE: The content in this publication is meant to increase reader awareness of developments in the health and medical field and should not be construed as medical advice or instruction on individual health matters, which should be obtained directly from a health professional. The opinions expressed by the authors and advertisers are not necessarily those of the publisher. Call for reprint permission. All photography courtesy of Shutterstock.com unless otherwise noted.

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THE POINT IS SIMPLE: IT’S SUMMER. It's timeto celebrate and enjoy our freedoms. So, usethe time positively. Use it to make a healthychange. Use it to recharge your life and yourrelationships. But by all means, turn off the tubeand step outside and create your own hot fun in

PINTEREST.COM/HEALTHYMAG

the summertime!

To discuss LeadFront creative, design, writing,

—JOHN A. ANDERSON

websites, online marketing services, or even creating

(pictured with my wife, Marlo - who did NOT

your custom publication, call us at 801.369.6139.

know about or approve this picture!)

HEALTHY IDAHO

Healthy-Idaho.com

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Confidence

Project

(BODY)

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Confidence Project

(HEALTH)

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FITNESS

Healthy Magazine’s

THE 5 POUNDS CALENDAR

PICK YOUR MONTH AND INSERT THIS PLAN TO LOSE AT LEAST FIVE POUNDS

No gym required, and no fitness fanaticism; it’s simple. Quit watching the trendsetters and be one yourself.

*This calendar is for those in decent physical condition who are looking to feel better and weigh a little less. As always, please consult your physician before you begin any new fitness or food plan.

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RULES

NO SODA 2. At least three workouts every Monday–Friday, even if the days get mixed up. 3. If you must replace a calendar meal with something else, eat some combination of foods included in the rest of the calendar.

Obviously it will be hard to follow this calendar exactly. Maybe you loathe boiled eggs, or you just forget to buy some stuff on the list, or you just don’t want to throw a baseball. If you don’t like a food, replace it with something else you see on the calendar. If you don’t like a workout, replace it with something else you see on the calendar, or some equivalent exercise. Of course this calendar doesn’t capture the broad scope of healthy foods and activities, so if you like rock climbing, do that instead of running, and if you love Asian food, eat a healthy curry instead of chicken and rice. The point of this calendar is to provide simple options that anyone can use for an entire month.

(*This calendar is for those in decent physical condition who are looking to feel better and weight a little less. Any weight loss endeavor should begin with a consultation with your doctor.)

1 SundayBreakfast: Oats, honey, berries, milk

Lunch: Roasted/baked squash with garlic, butter, bread

Dinner: Chicken, rice, zucchini

Workout: Rest

Snack: Dried mango

8 SundayBreakfast: Vegetable and cheese omelet, orange juice, toast

Lunch: Tomato soup, bread, celery

Dinner: Pork chops, potatoes, asparagus

Workout: RestSnack: Cheat snack! Brownies

15 SundayBreakfast: Fried potatoes, eggs, bacon, orange slices

Lunch: Salad with nuts and cheese.

Dinner: Salmon, rice, lemon, squash

Workout: Rest

Snack: Mixed nuts, plus something chocolate (you deserve it)

22 SundayBreakfast: Eggs, toast, sausage, orange juice

Lunch: Tomato soup, bread, celery

Dinner: Salmon, rice, lemon, squash

Workout: Rest

Snack: Cheat snack! Ice cream

29 SundayBreakfast: Eggs, toast, bacon, orange juice

Lunch: Tomato soup, celery, bread

Dinner: Fried/grilled chicken salad, tomatoes

Workout: RestSnack: Hummus and pita bread

2 MondayBreakfast: Granola, milk, grapefruit

Lunch: Hummus, pita bread, carrots

Dinner: Pork chops, potatoes, asparagus

Workout: Pushups: 3×10 Run: 1.5 miles Plank: 3×40 seconds

Snack: Apple sauce

9 MondayBreakfast: Yogurt, granola

Lunch: PB&J sandwich on wheat bread, banana

Dinner: Chicken and asparagus

Workout: Pushups: 3×12 Run: 2 miles Plank: 3×50 seconds

Snack: Almonds, dried apples

16 MondayBreakfast: Cream of wheat, blueberries, milk

Lunch: Tomato soup, celery and bread

Dinner: Chicken, potatoes, asparagus

Workout: Pushups: 3×15 Run: 2.5 miles Plank: 3×60 seconds

Snack: Cashews and dried pineapple

23 MondayBreakfast: Cream of wheat, blackberries, milk

Lunch: Carrots, fruit, hummus, pita bread

Dinner: Chicken and asparagus

Workout: Pushups: 3×20 Run: 3 miles Plank: 3×70 seconds

Snack: Banana, cashews

30 MondayBreakfast: Oats, honey, blueberries, milk

Lunch: PB&J sandwich on wheat bread, banana

Dinner: Chicken, rice, zucchini

Workout: Pushups: 3×25 Run: 4 miles Plank: 3×90 seconds

Snack: Crackers, cheese, dried fruit

3 TuesdayBreakfast: Cream of wheat, berries, milk

Lunch: Cheat day! Eat out, but make sure you’re getting something from multiple food groups

Dinner: Fried/grilled chicken salad, vinaigrette dressing

Workout: Play catch with a friend

Snack: Dried apricots

10 TuesdayBreakfast: Cream of wheat, berries, milk

Lunch: Squash, butter, milk, wheat bread

Dinner: Shrimp, pasta, red sauce

Workout: Go to a park and play (soccer, frisbee, jungle gym, swings, etc.)

Snack: Carrots, banana

17 TuesdayBreakfast: Vegetable and cheese omelet, orange juice, toast

Lunch: PB&J sandwich on wheat bread, banana

Dinner: Chicken, rice, green beans

Workout: Play catch for 30 minutes

Snack: Edamame peas

24 TuesdayBreakfast: Smoothie: oats, bananas, peanut butter, honey, milk

Lunch: Salsa and corn chips, some fruit

Dinner: Fried/grilled shrimp salad, tomatoes

Workout: Toss a Frisbee

Snack: Bell pepper

4 WednesdayBreakfast: Vegetable and cheese omelet, orange juice, toast

Lunch: Crackers and cheese, plus some fruit

Dinner: Shrimp, pasta, red sauce, peas

Workout: Body squats: 3×15 Jump rope: 10 minutes

Snack: Edamame peas

11 WednesdayBreakfast: Smoothie: oats, raspberries, honey, milk

Lunch: Cheat day! Eat out, but make sure the meal is balanced

Dinner: Chicken, rice, zucchini

Workout: Body squats: 3×20 Jump rope: 15 minutes Plank: 3×50 seconds

Snack: Bell pepper

18 WednesdayBreakfast: Smoothie: oats, mangos, honey, milk

Lunch: Couscous, chicken, lemon, peas

Dinner: Shrimp, pasta, red sauce

Workout: Body squats: 3×25 Jump rope: 15 minutes Plank: 3×60 seconds

Snack: Almonds, orange

25 WednesdayBreakfast: Oats, honey, blueberries, milk

Lunch: Couscous, chicken, lemon, vegetables

Dinner: Chicken, rice, zucchini

Workout: Body squats: 3×25 Jump rope: 20 minutes Plank: 3×70 seconds

Snack: Dried apricots and mixed nuts

SHOPPING LIST

BREAKFAST: 1 gal. Orange Juice 10 c. Oats 2 lbs. Granola 1 box Cream of Wheat Honey 4 Bananas 4 Oranges 2 Grapefruits 1 lb. Blueberries/raspberries/blackberries/ raspberries/strawberries

1 lb. Mangos (frozen) 4 gal. Milk ½ gal. Apple sauce 2 lbs. Potatoes 2 loaves wheat bread 1–2 dozen eggs

5 ThursdayBreakfast: Yogurt, granola

Lunch: Squash, butter, milk, wheat bread

Dinner: Chicken, rice, zucchini

Workout: Go for a 20-minute walk

Snack: Mixed nuts

12 ThursdayBreakfast: Boiled eggs, toast, orange juice

Lunch: Crackers and cheese

Dinner: Fried/grilled chicken salad

Workout: Shoot hoops on a basketball court

Snack: Edamame peas

19 ThursdayBreakfast: Yogurt, granola

Lunch: Cheat day! Eat out, but not fast food.

Dinner: Fried/grilled chicken salad

Workout: Soccer or badminton at the park

Snack: Apple sauce

26 ThursdayBreakfast: Vegetable and cheese omelet, grapefruit, toast

Lunch: PB&J sandwich on wheat bread, banana

Dinner: Pork chops, potatoes, asparagus

Workout: Go for a walk

Snack: Edamame peas and an orange

LUNCH: Squash (spaghetti, acorn or yellow) Tomato soup Corn chips (preferably low fat/ sodium content)

Salsa Celery Jelly Peanut butter Crackers (preferably whole grain) ½ lb. Cheese (preferably low fat/ sodium content)

6 FridayBreakfast: Smoothie: oats, mango, honey, milk

Lunch: Salsa and corn chips

Dinner: Couscous, chicken, lemon, asparagus

Workout: Pushups: 3×10 Run: 1.5 miles Plank: 3×40 seconds

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Snack: Carrots

13 FridayBreakfast: Oats, honey, berries, milk

Lunch: Squash, butter, milk, wheat bread

Dinner: Salmon, rice, asparagus

Workout: Pushups: 3×12 Run: 2.5 miles

Snack: Apple sauces

20 FridayBreakfast: Boiled eggs, toast, grapefruit

Lunch: Tomato soup, celery, bread

Dinner: Chicken, rice, squash

Workout: Pushups: 3×15 Run: 3 miles

Snack: Salsa and corn chips

27 FridayBreakfast: Yogurt, granola

Lunch: Cheat meal! Go out to eat, but not to a burger joint.

Dinner: Chicken, rice, zucchini

Workout: Pushups: 3×20 Run: 3.5 miles

Snack: Almonds, dried apples

DINNER: 8-10 lbs. Chicken 2 lbs. Shrimp 2 lbs. Salmon 3 lbs. Pork 3 Zucchinis 2 Bell peppers 2 lbs. Rice 1 qt. Red sauce 2 Lemons 1 lb. Couscous 1 lb. Asparagus 1 lb. Peas/green beans (frozen) 2 Tomatoes Pasta Lettuce/spinach Vinaigrette dressing

7 SaturdayBreakfast: Boiled eggs, toast, orange juice

Lunch: Cheat meal! Pizza, but try one that isn’t from a chain

Dinner: Salmon, rice, lemon, peas

Workout: Go hiking, minimum of 2 miles

Snack: Popcorn (easy on the salt and butter)

14 SaturdayBreakfast: Smoothie: oats, raspberries, honey, milk

Lunch: Cheat weekend! Hamburger, but easy on the greasy fries

Dinner: Pork chops, potatoes, zucchini

Workout: Go bike riding, minimum of 6 miles

Snack: Salsa, corn chips

21 SaturdayBreakfast: Smoothie: oats, berries, honey, milk

Lunch: Couscous, chicken, lemon, vegetables

Dinner: Pork chops, potatoes, green beans

Workout: Go swimming, minimum of 8 laps.

Snack: Dried apples and Wheat Thins

28 SaturdayBreakfast: Oats, honey, strawberries, milk

Lunch: Salad with nuts and cheese.

Dinner: Shrimp, pasta, red sauce, asparagus

Workout: Go hiking, minimum of 4 miles

Snack: Popcorn

*This is not a one-trip shopping list. Perishables will need to be purchased in increments every week. These are all the foods you’ll consume this month.

SNACKS: Carrots Apple sauce 2 lbs. Mixed nuts/almonds/ cashews

½lb. Dried apricots ½lb. Dried mango ¼ lb. Dried pineapple 1 lb. Dried apples Hummus Pita bread Edamame peas Popcorn

fitness|

13 THINGS

To do and

when first starting an exercise program.

not do

BY NICK NILSSON

1 2 3

DON'T wait for the "perfect" time.

There will never be a perfect time. Learn a few of the

basics and start as soon as you can. Putting it off is agreat way to have nothing change.DO take it slow when you begin.

Rushing into an intensive training program when

you are just starting out is sure to be overwhelming.You'll have a much greater chance of sticking with itif you work into it gradually.DON'T change everything at once.

Think of how traumatic it would be if you suddenly

went from relative inactivity and poor eatingto a high-powered program and a strict diet. Irecommend you start with an exercise program.Keep at it for 3 weeks consistently then think aboutgradually modifying your nutritional habits.DO make a committment.

One of the keys to establishing exercise as a habit

is to make a committment to it. If you go in withthe attitude that you'll do it when it's convenient orwhen you feel like it, your chances of sticking to yourexercise program decrease.5 6 7

8 9

DON'T expect infomercial results.

I'm not going to say you won't see great results—you

will. Just don't expect it to happen in 2 weeks.DO learn as much as you can.

Knowledge is very important. If you don't know what

to do, take a little time and learn first. The rewards willbe huge!DON'T think you must exercise 2 hours a day to see results.

You don't have to exercise nearly that long. You can see

results with as little as 20 to 30 minutes done 3 timesper week.DO ask questions.

I will readily admit I don’t know everything about

exercise and fitness, even though I have a collegedegree in that subject.DON'T work your muscles too hard.

You will most likely make yourself so sore and you

won't want to train anymore. Take it fairly easy for thefirst few session then gradually increase your intensity.26 HEALTHY IDAHO Healthy-Idaho.com

DON'T feel you need to buy all the latest equipment.

You can exercise without any equipment at all!Walking doesn't cost a dime and bodyweightexercises such as push-ups are completely free too!

DO tell people your goals.

One of the best ways to ensure you keep your promiseto exercise is to tell your friends and family whatyou're doing. This way, you make yourself accountableto people other than just yourself.

1213

DO stretch and warm-up.

Stretching during and after your workouts promotesflexibility. Warming up prepares your muscles formore strenuous work to come.

DON'T give up your favorite foods all at once.

A great way to make yourself focus on a certain foodis to quit eating it. For example, if you love chocolatecake and tell yourself you can never have it again, areyou going to be thinking about chocolate cake a lot?Chances are, yes. Treat yourself now and again. It willkeep you from stressing and binging later.

Nick Nilsson has a degree in Physical Education and Psychology and is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus “ and “The Best Abdominal Exercises You’ve Never Heard Of”.

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