Fall 2020

Compliments of Lettye Smith

ISSUE 13

creature comfort | 14

BEWARE OF THE

mind matters | 42 GUIDELINES Left Side is for Customers Only | PAGE X

A BIT of a

STRETCH Lettye Smith REALTOR® | Lic. #400513 Cell: (404) 500-9355

Reach to the sky, before and | PAGE secondary article | 12 36 after a workout

title, no description | 24 ISSUE 13 COVER PRICE $6.99

Berkshire Hathaway HomeServices Georgia Properties 1163 W. Peachtree Street NE Ste. 200 Atlanta, GA 30309

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Lettye Smith REALTOR® | Lic. #400513

Cell: (404) 500-9355 Office: (404) 266-8100 Email: RealEstateServices@lettye.com Linktr.ee/Lettye

Berkshire Hathaway HomeServices Georgia Properties 1163 W. Peachtree Street NE Ste. 200 Atlanta, GA 30309

An Independently owned and operated franchisee of BHH Affiliates, LLC

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issue

13

Dear Bill and Judy,

contents TABLE OF

Welcome to Start Healthy magazine.

Start Healthy is a comprehensive guide to a healthier, happier life.

This publication features articles on wholesome recipes, insight on fitness trends, adventurous travel ideas, mental wellness, and targeted facts in oral, heart, and brain health. Engaging articles and invaluable lifestyle advice makes Start Healthy magazine beloved by health and wellness enthusiasts, or those wanting to know more.

Page 28

The Tough 26.2 The tips anyone training for a marathon needs to read.

This magazine gives me the chance to stay in touch with people like you, my future clients. My hope is that you find the information in Start Healthy extremely helpful in maintaining your overall health and wellness, and that you will learn something new and inspiring each issue.

Please feel free to share this issue with your friends, family, and colleagues. I would love to hear what they think of Start Healthy magazine too.

I look forward to continuing to share this magazine with you.

In service,

Lettye

Lettye Smith

REALTOR® | Lic. #400513

Cell: (404) 500-9355 Office: (404) 266-8100 Email: RealEstateServices@lettye.com Linktr.ee/Lettye Facebook.com/LettyeSmithRE Instagram.com/Lettye_RealEstate

Berkshire Hathaway HomeServices Georgia Properties 1163 W. Peachtree Street NE Ste. 200 Atlanta, GA 30309

©2016 BHH Affiliates, LLC. An independently operated subsidiary of HomeServices of America, Inc., a Berkshire Hathaway affiliate, and a franchisee of BHH Affiliates, LLC. Berkshire Hathaway HomeServices and the Berkshire Hathaway HomeServices symbol are registered service marks of HomeServices of America, Inc.® Equal Housing Opportunity.

If you are currently working with another Realtor, please know that this magazine is not intended as a solicitation.

02 Keep Yourself Motivated

22 Breakfast Is Served

Motivational tips and tricks that will help you live

Get your morning started right with these recipes—

a well-balanced life.

with all the taste and nutrition but half the sugar!

04 Jump for Joy

36 A Bit of a Stretch

Learn more about the workout that’s bouncing to

All about the different types of stretching and why it’s

new heights and why it’s so popular.

so important for pre- and postworkout.

10 Bugging Out

42 Mind Matters

You don’t have to let pesky bugs stop you from

The brain is one of our most vital organs, and there

enjoying the outdoors.

are simple ways to keep it healthy in a complex world.

14 Creature Comfort

48 Marathon Prep Tips

Millions of American households have pets—and

A few extra pointers to give you the final push you

science can explain why it’s good for our health.

need for your marathon.

HOW TO

The secret of getting ahead

Keep Yourself Motivated

is getting started.

When it comes to getting healthier, finding ways to stay motivated isn’t always as easy as it sounds.

Here are some strategies to put into place when the going gets tough: • Don’t judge your progress by the number on the scale; instead, judge yourself on how you feel over time.

• Be ready for the unpredictable aspects of life.

If you know that you tend to overeat when you feel stressed, have an alternate stress-relief plan in place. If a sudden social gathering pops up, don’t restrict yourself too much.

• Reward yourself every time you reach a goal.

It doesn’t matter if it’s a long-term goal or a short-term goal—it deserves to be recognized.

• When you hit a plateau, do not think of it as the end point. Reevaluate your fitness and healthy-lifestyle goals, and if they aren’t working for you, research alternatives.

• Speaking of goals, make large goals and mini goals. This makes it easier to track progress and not get discouraged.

• Know your why: remind yourself daily of why you’re choosing to get more fit or eat healthier. This could take form in something like regular journaling.

• Write your progress down! This will remind you of your objectives and what successes you have accomplished.

• Use your calendar as a tool to keep you on task.

Schedule in meal times and workouts just like you would schedule meetings and other commitments.

• Find support that you can count on. Family and friends can be very helpful in holding you accountable.

• When it comes to eating right, meal prepping is your best friend. This can help you financially as well—you’re less likely to eat out as much and more likely to eat home-cooked, healthy meals.

MARKETING

Start Healthy magazine is published by ReminderMedia.

For more information about Start Healthy magazine, please visit us at www.remindermedia.com, email us at info@remindermedia.com, or call us at 866-458-4226.

All rights reserved.

NO PART OF THIS PUBLICATION MAY BE REPRODUCED WITHOUT THE EXPRESSED WRITTEN CONSENT OF THE PUBLISHER.

our STAFF

Vice President Joshua Stike Marketing Manager Dan Acree Production Manager Kristin Sweeney Brand Content Manager Jessica Fitzpatrick

This magazine is for information and entertainment purposes only; it is not an attempt to solicit business.

PUBLISHER

marketing@remindermedia.com

Chief Executive Officer Steven Acree

The contents of Start Healthy are for editorial purposes only. Please contact a medical professional if you have any questions about your health or need advice about the content within this issue.

publisher@remindermedia.com

Designed and printed in the USA.

President Luke Acree

EXECUTIVE luke@remindermedia.com

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CLIENT SUCCESS

Vice President Ethan Acree Vice President of Operations Nicholas Bianco clientsuccess@remindermedia.com

EDITORIAL

OPERATIONS

Senior Editor Matthew Brady Editor Alexa Bricker Content Writer Rebecca Poole Proofreader Mary Kate Weber Layout Designer Jordan Hunsberger

Chief Operating Officer Michael Graziola Director of IT Thomas Setliff Print Operations Manager Shannon Mosser hr@remindermedia.com

editorial@remindermedia.com

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JUMP JOY FOR

interview with: louis coraggio

T

written by: rebecca poole

hink of the activities that brought you true joy as a child.

Four square, capture the flag, hopscotch, climbing trees, and jumping on a trampoline are just some of the activities that may pop into your head. But did you know that some of the popular

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photography by: getty images, unless noted

games you grew up loving have been resurfacing as adult workout classes around the world? For example, Rabble, a UK-based fitness company, specializes in turning kids' games into HIIT-style workout classes that focus on endurance and, most importantly, having fun.

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The idea of transforming a workout into something

Louis Coraggio: founder of trampoLEAN

some time to find a workout that works for you (and

that doesn’t necessarily feel like a workout has been

photo courtesy of: trampoLEAN

that doesn’t feel like work), but the results are worth it.

a trend for years. It’s based on the notion that there’s

There are already so many benefits to working out—

more motivation to get fit when you have something

having more energy, increasing the dopamine levels

like playing tag on your calendar instead of an hour at

in your brain, and sleeping better. In addition, a high

the gym. While there’s nothing wrong with enjoying

enjoyment factor can also help you achieve a state of

a gym session, experts have emphasized the mental

flow (sometimes referred to as being “in the zone”)

benefits of switching up your workout routine every

that will further enhance your workout.

now and then.

AN EXPERT WEIGHS IN

This same principle exists in many different forms

There are hundreds of trampoline workout studios

across the United States, too. Trampoline classes

across the US, some that infuse things like ballet,

are among the most popular fitness classes, with

weight training, and black lights for a twist, and some

some gaining a following among celebrities. That’s

that keep it simple, like Louis Coraggio’s New York

right—jumping on a trampoline, sometimes known as

City studio, trampoLEAN. Coraggio opened one of

rebounding, is now an effective high-cardio, low-

the nation’s top-rated trampoline workout studios after

impact workout.

realizing his passion for jumping while teaching classes

BOUNCING TO NEW HEIGHTS Research has backed up the benefits of trampoline

at Chelsea Piers. With a background in exercise science and teaching experience under his belt, Coraggio went on to build his trampoline workout business.

workouts for decades, with a NASA report (published indicating that this type of workout is more beneficial

What makes trampoLEAN different from other trampoline studios? We’re

than running. A 2016 American Council on Exercise

really focused on movement, good form, and a high

study had similar results, reporting that you can burn

amount of body awareness. There are a lot of studios

as many calories per minute jumping on a mini-

that do choreograph-based trampoline workouts,

trampoline as you would running on flat ground at a

but we keep it simple to focus on our clients’ form.

six-miles-per-hour pace. A less-scientific finding from

TrampoLEAN is more corrective exercise-based.

in 1980 in the Journal of Applied Physiology) even

these studies also noted the enjoyment levels of those who participated. The bottom line? Working out on a trampoline is just plain old fun.

Describe the various classes you offer: We have an abs-and-interval class, where you’re jumping on the trampoline about 70

Enjoyment is not a factor to be underestimated when

percent of the class and sculpting without bouncing

it comes to carving time out of your busy day to

the other 30 percent of the class. The class also

burn calories. A University of New Hampshire study

utilizes hand weights and resistance bands. We offer

concluded that positive exercise-related memories can

a rave-like class on Fridays with fluorescent lighting,

even increase your motivation to exercise. It may take

which people really enjoy, and Mondays are our core

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Enjoyment is not a factor to be underestimated when it comes to

photo courtesy of: trampoLEAN

carving time out of your busy day to burn calories.

All classes are great no matter what level you’re at,

What are your clients’ typical reactions after taking a class? After

and we give modifications as well as the proper jump

taking their first class, a lot of people realize how hard

technique at the beginning of every class so everyone

it is. We try to make our classes challenging, but also

can get the most out of their time on the trampoline.

fun, and something that will inspire people to work out.

conditioning classes, which focus on glutes and abs.

People say that the class sparked something in them,

What are the physical and mental benefits? Trampoline workouts are

and for a lot of our clients, it’s the only place they go

very low impact, making them easy on the joints. The

events, so people will book the studio for things like

classes can be great for your core strength as well,

corporate team building.

to get a workout in. We also do private training and

especially when you factor in your force output, or how strong you push into the trampoline. Our classes

The next time you’re looking for a fun and innovative

are breath guided to enhance the mind-and-body

way to work out, consider trying a rebounding class.

connection. Another benefit that people may not have

You may just discover your love for bouncing and all

as much awareness about is the positive impact it has

that this cool fitness method does for your physical

on your lymphatic system (the system that rids your

and mental health.

body of toxins). When you land on the trampoline, it’s unique in the sense that it pulls everything “down,”

For more info, visit trampolean.nyc

so it helps to circulate lymphatic flow.

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BUGGING OUT

10

written by: alexa bricker

nature

With longer, warmer days, there’s no question that summer is prime time to enjoy the great outdoors. According to the Outdoor Industry Association, about half of the American population participated in an outdoor activity in 2018—be it hiking, biking, running, or camping, among others. Getting outside and experiencing nature is an amazing opportunity that shouldn’t be overlooked—but there’s at least one unfortunate downside you’re likely to encounter. Some of nature’s tiniest creatures can create the biggest problems.

one out of every three bites of food we eat—meaning

No matter what state you live in, if you’re spending

• If needed, pain medication such as ibuprofen or

their survival is directly linked to our own. However, when threatened, honeybees (and wasps and hornets) can inject their venomous stinger into the skin, causing a painful reaction and swelling.

Bee Sting Treatment: • Although painful, it’s important to remain calm and carefully remove the stinger by scraping it out using your nail or with a piece of gauze. (Remember: scrape, don’t squeeze.)

• Wash the affected area with plain soap and water, and apply an ice pack to help with swelling.

time outside, you’re bound to have a run-in with bugs.

acetaminophen can be taken as directed on the

These interactions don’t always have to be negative,

packaging. But keep an eye out for signs of a more

but because of a lack of protection and understanding,

serious reaction, such as fever or difficulty breathing.

our relationship with them is often a harmful one to both parties. These creatures are still all essential members of the ecosystem and serve an important purpose, and there’s no reason we can’t coexist.

Familiar Foes Because of their widespread habitats, there are certain types of bugs we are more likely to encounter than others, and many of us have probably had an unpleasant experience with them all. Some of the most obvious to keep an eye out for are bees, mosquitoes, and ticks—all of which are known to carry potentially harmful diseases or cause pain or allergic reactions with their bite or sting.

MOSQUITOES Humans and mosquitoes are practically mortal

BEES

enemies, and it’s easy to see why. These insects are in

As one of the most important species on the planet

a special class called vectors—bugs that are known to

(if not the most important), bees play a critical role in

carry and spread infectious diseases like West Nile

our food supply. These little pollinators contribute to

virus and Zika. starthealthy.com

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Mosquito Bite Care:

Tick Treatment:

Plan and Prevent

• To relieve itching, apply a small amount of

• If you do find a tick, use fine-tipped tweezers to

Although encounters with bugs are sometimes

can also run dry clothes through the dryer on high heat

hydrocortisone cream or calamine lotion to the

carefully remove it, grabbing as closely to the

unavoidable, there are plenty of ways you can plan for

for ten minutes to remove any ticks that may still be

affected area.

skin as possible. Gently pull it upward with light

and prevent painful bites from happening. If you’re

attached to the clothing. If washing clothes first, use

pressure, and, once it’s removed, thoroughly clean

planning on spending any time outside, follow these

hot water.

the area and your hands with rubbing alcohol or

guidelines to best protect yourself.

• Antihistamine medication such as Benadryl can be administered as directed on the packaging to help with severe itching and swelling.

• Pay attention to any symptoms, such as a fever, which could require further medical attention.

TICKS

• Never attempt to squish a tick in your hands.

After removal, place the tick in small cup filled with alcohol or in a sealed bag or container, wrap it in tape, or flush it down the toilet.

Ticks are among the most feared bugs because of their propensity for carrying Lyme disease, among other infections. They are most active April through September and can be found in wooded areas or in tall grass or brush, as well as on our four-legged friends. It’s most important to check for ticks in hair, ears, underarms, and belly buttons, around the waist, and on the inner legs and back of knees. Always

WASH OFF

plain soap and water.

These creatures are still all

essential members of the ecosystem and serve an important purpose, and there’s no reason we can’t coexist.

SPRAY AWAY

It can be tempting to want to lie down after a long day

When selecting an insect repellent, choose an

spent outdoors, but it’s critical to shower as soon as

Environmental Protection Agency-registered product,

possible when you get home. Just like hot water can

and carefully follow directions for use. Examples of

remove ticks from your clothing, a shower within two

active ingredients in EPA-registered insect repellents

hours of being outside is proven to reduce the risk of

include DEET, picaridin, and oil of lemon eucalyptus

Lyme disease, and it can help remove loose ticks

(OLE). (OLE is not recommended for use on children

from your skin.

under three.)

Just because interactions with bugs are unavoidable COVER UP

doesn’t mean you have to fear the great outdoors.

One of the best ways to protect yourself from bug

When you’re informed about the risks and how to

bites or stings is by covering up as much of your skin as

protect yourself from them, you’re much more likely

possible. If you’re expecting to travel through tall grass

to have a pleasant experience—and the bugs are, too.

check yourself, children, and pets after spending time

or shrubs, consider wearing tall socks (and tucking

outdoors—especially after hiking or engaging in other

your pants into them), as well as long sleeves. If you

For more info on preventing bug-borne

activities where ticks are likely to be.

do notice any ticks on your clothing, remove them. You

illnesses, visit cdc.gov

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written by: matthew brady

P

eople (and science) will tell you there’s something special about the parent-child bond, which is a connection like no other.

From the time your children are born, you’d do anything to provide them with what they need: food, shelter, clothing, and time— but mostly you. That’s where the phrase unconditional love comes in.

creature

COMFORT

Millions more Americans would nod in approval, knowing how it feels to be a pet parent to their favorite four-legged friend. Pet owners will tell you they’ve always known that their pets make their lives better—but science is now better understanding why they help not only our emotional health but also our physical well-being.

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THE PICK-ME-UP OF PETS For many people, life can be

like welcoming a new member, with everyone sharing responsibility—and that sense of purpose also helps improve self-esteem.

hard—especially when it comes to coping with serious ailments

Pets are also good at bringing people together; they’re

and aging. And more than

like furry icebreakers. Even in your own neighborhood,

ever, animals are coming to the

you’ll notice that people who have dogs tend to know

rescue. Organizations like Pet

each other: not only do they see each other frequently,

Partners visit places where people

but they share a common interest in their canine

need comfort the most, including

companions. And if you’re the new kid on the block,

nursing homes and hospitals, and

you can make friends easier. Professional counselors

elicit smiles simply by bringing a

have even started bringing their dogs into therapy

friendly furry face with them. Pet

sessions to help calm their patients and make them

Partners’ therapy animals—which

feel more comfortable opening up.

are primarily dogs and cats, but or llamas—improve the well-being

SPECIAL FRIENDS FOR SPECIAL NEEDS

of those they visit, making them

Pets can be a huge benefit for any child’s self-esteem,

happier and more willing to cope with

providing constant companionship without judgment

treatment, recovery, and pain.

and a calming effect. This can be even more impactful

can be rabbits or even mini horses

for those with special needs, especially children, who Unfortunately, depression is also a

often have difficulty coping with what others might

critical problem today—over seventeen

take for granted.

million Americans are affected by it, including 13 percent of teens. And the

Kids with ADHD, for example, find it difficult to focus.

health effects can be powerful.

Since pets require attention and a schedule, caring

A recent study, for example, indicates

for them (which includes keeping a schedule) can be

that prolonged isolation has the same

an invaluable tool. Also, pets provide an outlet for the

effects on a person as smoking fifteen

hyperactivity that comes with the condition.

cigarettes a day.

Likewise, children on the autism spectrum can benefit

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With a pet, you never feel alone, and that

from having a pet. Because they often flinch at touch

can play a huge role in helping to battle

or avoid eye contact, simply petting their animals can

depression. One prominent survey showed

help them get more comfortable with tactile sensation.

that almost three-quarters of pet owners feel

In addition, having a pet has been shown to help

that their mental health improved because of

autistic kids with socialization. Service dogs are also a

their pets. For families, getting a new pet is

possibility for children and adults with autism, thanks starthealthy.com

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to them being trained to recognize and diffuse anxiety

parties, which helps reduce stress and lower blood

and potential meltdowns.

pressure, and having a dog has been associated with

THE HEART OF THE MATTER People say that their pets steal their hearts, but their

lower cholesterol and triglyceride levels. Likewise, a cat’s purring has been linked to lower stress and blood pressure levels.

four-legged friends can actually help their health as well. According to the CDC, research shows that the

However, that’s not the only way that animals improve

human-animal bond can result in a host of heart-healthy

our health. If you’re a dog owner, then you know that

benefits for people. For example, interactions with

they require daily walks, and this makes it easy to get

dogs have been shown to increase oxytocin in both

the 150 minutes of weekly exercise recommended by

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the American Heart Association for better health. As an added bonus, walking your pooch can help strengthen your muscles and bones, and getting outside helps you get more vitamin D naturally. Horses bring you outdoors even more, and the riding posture is great for your core muscles. And felines, even if they don’t need as much owner-dependent exercise, can help with activity in a different way: they’re the inspiration for a popular form of yoga stretching called cat stretching.

Common household pets can also save your life in a health crisis. Evidence has shown that it’s possible for canines to sense health emergencies in their owners, including seizures, blood sugar dropping in type 1 diabetics, oncoming heart attacks, and even cancer.

Cats are known to be able to sense such critical changes in human physiology as well.

But you may ask, “What good does this do me if I have pet allergies?” There’s good news on that front, too.

Research indicates that if you are exposed to animals at an early age, it can actually prevent allergies from developing. That’s right: pets can not only help us take care of our health problems but also problems that they cause—such a pet thing to do.

As we each make our path through life, health challenges often arise: physical ailments, serious illnesses, and depression being chief among them.

It’s no wonder, then, that two-thirds of American households have pets in their homes—the mental, emotional, and physical health benefits are priceless.

Perhaps most important, our amazing four-legged friends always bring us back to the simplest of truths in this complicated world: that there’s no cure like unconditional love.

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breakfast

Breakfast is considered the most important meal of the day— however, the amount of sugar, from syrup to cereals, can be a problem. These recipes from the cookbook Half the Sugar, All the Love provide healthy, tasty alternatives.

IS SERVED recipes by: jennifer tyler lee & anisha patel, MD, MSPH photography by: erin scott

SERVES 30

For 1 piece without maple syrup drizzle: Calories: 136 | Saturated Fat: 3g Protein: 4g | Carbs: 18g | Fiber: 1g | Added Sugar: 3g | Sodium: 276mg

maple–brown butter CORN BREAD

make

measure

Excerpted from Half the Sugar, All the Love by Jennifer Tyler Lee and Anisha Patel, MD, MSPH. Photographs by Erin Scott. Workman Publishing ©2019

V

Maple syrup adds sweetness and depth of flavor to this quick and easy corn bread. This recipe makes a big batch, so it’s a wonderful complement to your summer cookouts.

•

Nonstick cooking spray

•

2 cups all-purpose flour

•

¾ cup (1½ sticks) unsalted butter, melted

•

2 cups medium-grind yellow cornmeal

•

⅓ cup plus 2 tablespoons maple syrup, plus extra for drizzling (optional)

•

1 tablespoon baking powder

•

1 tablespoon kosher salt

•

2 cups low-fat buttermilk

•

1 teaspoon baking soda

•

4 large eggs

1. Preheat the oven to 425°F. Coat a 13 x 9-inch baking dish with cooking spray. Set aside.

2. Combine the melted butter and maple syrup in a medium bowl. Stir until well blended. Whisk in the buttermilk and eggs.

3. Whisk together the flour, cornmeal, baking powder, salt, and baking soda in a large bowl. Make a well in the center of the dry ingredients and pour in the butter mixture. Carefully incorporate the dry ingredients into the wet ingredients, being sure not to overmix. Stir until just combined.

RECIPE KEY:

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GF

Gluten Free

VG

Vegan

V

Vegetarian

DF

Dairy Free

4. Transfer the batter to the prepared dish and bake until golden brown and a toothpick inserted into the center comes out with a few moist crumbs, about 20 minutes. Let cool slightly, then cut into 30 pieces and serve warm or at room temperature, drizzled with a bit of maple syrup if you wish.

Note: The added sugar increases to just under 1 teaspoon if you drizzle your corn bread with maple syrup.

Tip: The corn bread will keep, tightly wrapped in plastic wrap, at room temperature for up to 2 days.

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GF

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MAKES 7

For 1 pop: Calories: 83 | Saturated Fat: 1g | Protein: 4g | Carbs: 13g Fiber: 1g | Added Sugar: 5g | Sodium: 14mg

honey-peach BREAKFAST POPS

make

measure

These portable breakfast fro-yo pops are perfect for mornings. Naturally sweet peaches and a touch of honey are quickly simmered to bring out even more of their delicious flavor. They are then combined with tangy Greek yogurt and a hint of vanilla to create a creamy pop reminiscent of packaged frozen yogurt with a fraction of the added sugar. Add chia seeds if you’d like a little extra boost of protein.

You’ll need standard 3-ounce pop molds and sticks for these.

•

1 pound ripe peaches (about 3 large fresh peaches), peeled, pitted, and cut into ½-inch chunks

•

2 tablespoons honey

•

½ teaspoon pure vanilla extract

•

1¼ cups whole milk plain Greek yogurt

•

1 tablespoon chia seeds (optional)

1. Place the peaches, honey, and ¼ cup water in a small saucepan. Bring to a simmer over medium-high heat. Cook, stirring occasionally, until tender and syrupy, about 5 minutes.

Transfer to a medium bowl, stir in the vanilla, and let cool completely.

2. Stir the yogurt and chia seeds, if using, into the cooked peaches until combined. Divide among seven 3-ounce ice pop molds. Add sticks and freeze until firm, at least 4 hours.

3. To serve, loosen the pops from the molds by dipping the molds in a bowl of warm water for 15 to 30 seconds.

Variation: Use 10 ounces fresh or frozen blueberries or raspberries, or a combo of the two in place of the peaches.

Tip: Use a 10-ounce bag of unsweetened frozen peaches if you can’t find fresh peaches. Thaw and drain before cooking with the honey and water. The pops will keep in an airtight container in the freezer for up to 1 month.

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MAKES 12 SERVINGS

For 1 serving with milk: Calories: 275 | Saturated Fat: 1g | Protein: 7g | Carbs: 59g Fiber: 7g | Added Sugar: 4g | Sodium: 209mg

apple-cinnamon INSTANT OATMEAL

make

measure

Freeze-dried apples and dates add natural sweetness, and a dash of cinnamon enhances the flavor of this remastered instant breakfast. Quick oats give the oatmeal a fairly uniform texture, which may be familiar to kids who like the kind from a packet.

• 4 cups quick-cook oats

• ¼ cup packed light brown sugar

• 6 ounces unsweetened freeze-dried apples, chopped or roughly broken (about 6 cups)

• 2 tablespoons ground cinnamon

• 12 Medjool dates (about 10 ounces), pitted and chopped

• Low-fat milk or almond milk, for serving

To assemble the individual servings:

2. Place the oatmeal mixture in a heatproof bowl

1. Spread the glass containers or bags out on the counter and divide the dry ingredients among them as follows: ⅓ cup oats, ½ ounce apples, 1 chopped date, 1 teaspoon brown sugar, ½ teaspoon cinnamon, and a dash of salt. Stir to combine, then cover to store.

To prepare a serving in the microwave:

1. Pour the oatmeal mixture into a heatproof

• ¾ teaspoon salt

(if not using a heatproof storage jar), add the hot milk mixture, and stir to combine. Let sit 1 minute. Stir again, add 1 to 2 tablespoons milk or water, if needed, to achieve desired consistency, and serve immediately.

Variations: Feel free to mix and match other unsweetened freeze-dried fruits instead of the apples, such as strawberries, bananas, and

bowl (or use the storage jar if it is heatproof),

blueberries, or use unsweetened dried cherries or

add ⅓ cup water and ⅓ cup milk, and stir well.

raisins. Try replacing the brown sugar with maple

2. Heat in the microwave for 2 minutes.

Stir again and let sit for 1 minute. Add 1 to 2 tablespoons milk or water, if needed, to

sugar or coconut sugar. Toasted walnuts, pumpkin seeds, or slivered almonds and fresh fruit make great toppings.

achieve desired consistency, and

Tip: The instant oatmeal mixture will keep in

serve immediately.

an airtight container at room temperature for up

To prepare a serving on the stovetop:

to 1 month.

1. Pour ⅓ cup milk into a small saucepan, add ⅓ cup water, and bring to a simmer over low heat.

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the tough

written by: alexa bricker

T

photography by: getty images, unless noted

here is something that only 0.5 percent of the American population has accomplished.

Can you guess what it is?

Whether you’re a running rookie or a veteran, the mental and physical fortitude it takes to complete a marathon (that’s 26.2 miles for those who aren’t familiar) is remarkable. And while distance running has certainly grown in popularity in the last few decades, an increase

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in understanding of what it takes to actually get through a marathon has helped so many runners complete one—especially those who never thought they could.

If you’ve ever watched a marathon in person or on television and thought, “There’s no way,” keep reading. The tips and tricks that follow, plus insight from some of the most reputable running organizations in the country, just might change your mind.

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MARATHON BASICS

shorter-distance race before, such as a 5K or a 10K,

similar guidelines, but you have to find what

Before you make the decision to run a marathon,

training for one is a great way to prepare for marathon-

works best for you.

it’s important to understand a few things. First and

level running. These races are still excellent tests of

foremost, you will need to dedicate a significant

endurance, and they can provide you with more insight

amount of time and energy to training. Most programs

into the level of training required. Besides, trying to

THE FOUR-PART TRAINING PROGRAM

run at least twelve weeks, with some running as long as

add miles to your run too quickly could result in injury

The program that’s the best fit for you might not be

twenty or more. Of course, the amount of training you

and severely set you back on your goals. Slower,

the same program your friend uses to train. But that

need depends on a lot of different factors, including

steady, and consistent running is key to proper training.

doesn’t mean the programs won’t have the same basic components. Mandje notes that most programs you

your current fitness level, your nutrition, and your There are thousands of training programs out there, but

find are based on four different phases: base-building,

according to Roberto Mandje—an Olympic runner and

a long-run buildup, speed training, and the taper.

But just like any other exercise program, it’s important

the manager of runner training and education for New

All four components are essential to the process,

to understand your body and know your limits before

York Road Runners—there is no one program that’s the

and following them can make a world of difference

you hit the ground running. If you’ve never run a

perfect fit for everybody. Most programs will follow

come race day.

running experience, among others.

photo courtesy of: boston athletic association

photo courtesy of: boston athletic association

photo courtesy of: boston athletic association

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BASE-BUILDING PHASE

or working with a coach, either of whom can help set

The most important thing to remember in your training

the groundwork for you and help you progress safely.

is to avoid doing too much too soon. Immediately going from running five miles on average to twelve miles is guaranteed to bring severe muscle fatigue and potential injury—possibly leaving you unable to run at all. Mandje recommends gradually increasing the length of time you’re running, not the mileage, because as you increase time, mileage will naturally increase. He also recommends joining a training group

Goals for this phase: • Plan to run at least three to five times per week.

• Don’t increase mileage by more than 10 percent from week to week.

• Reaching a long run of six miles is a good base for marathon training.

LONG-RUN PHASE You know the phrase “slow and steady wins the race.”

Quick, short runs are great for building aerobic fitness, but they won’t cut it on race day. After building a base, continue to gradually increase the length of your

Goals for this phase: • Continue running at a slower, consistent pace to build stamina.

• You should still be running three to five times per

weekly long runs up until the tapering phase of your

week, with strength training and light cardio days

training. Make sure to also reduce the mileage of your

worked in.

long run every few weeks during this phase to prevent injury. For example, if you start with a long run of ten miles and build to eleven miles the following week and twelve the third week, cut back to ten miles before

• Most programs recommend a peak of twenty miles for long runs, to be hit before the tapering phase.

moving on to a thirteen-mile run.

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SPEED-TRAINING PHASE

Let your body rest. This is not to say you should cut

muscles damaged during your workouts and give you

FROM START TO FINISH

Mixing more difficult runs into your training is a great

back completely on workouts, but rather that you

plenty of clean energy to sustain your body through

You’ve followed your training plan and invested in your

way to prepare for your marathon from both a physical

should reduce them to prevent fatigue and ramp your

intense sessions. Foods high in protein include lean

nutrition, and you’re feeling confident. Once there’s a

perspective and a mental perspective. When your body

body up for the race.

meats like chicken and salmon, beans, Greek yogurt,

week left to race day, it’s officially crunch time. Make

cottage cheese, and egg whites. A good example of

sure to drink plenty of fluids the night before and a full

a prerun meal could be a piece of whole wheat toast

glass of water the morning of to be sure you’re fully

is used to running at a more challenging pace for an extended period of time, it will be better prepared to

FUELING AND RECOVERY

sustain its energy over more than twenty-six miles.

Aside from improving your physical and mental fitness

with a scoop of natural peanut butter or a half cup of

hydrated. Try and get to the starting line thirty to forty

through training, understanding how to fuel your

cottage cheese with some fruit.

minutes ahead of time to scope out the area, go to the

Interval running: A series of short runs at a fast pace, with slower jogging or walking in between runs.

body and properly recover after workouts is crucial

bathroom, and mentally ready yourself for the run. After

for marathon-level racing. You should think of food

Postrun, it’s also important to eat a snack or meal that’s

the race is over, it’s important to keep moving if you

Tempo running: Slightly longer runs than interval

and water as fuel for your training. It’s recommended

high in protein as well as carbohydrates to replenish

can. Long-distance running can cause small damage

running, run at a challenging but sustainable pace.

to drink three to four sips of water for every fifteen

energy stores and stabilize blood sugar. A protein

to muscles, and walking can help prevent soreness,

to twenty minutes of running and to eat a small meal

shake paired with some fruit, or pretzels and hummus,

cramping, or tightening. Most important, take in the

TAPERING PHASE

between thirty and sixty minutes prior to running, with

make for great snacks. If you need something more

feeling of your accomplishment and hard work, and

Can you imagine running more than twenty-six miles

a high-protein snack shortly after your run.

substantial, opt for a sandwich with turkey and veggies

knowing that it paid off.

after you ran twenty miles less than twenty-four hours

or a bowl of whole wheat pasta with chicken, or a

earlier? Take the last few weeks before your marathon

Protein is perhaps the most important nutrient to

to slowly cut back the mileage and pace of your runs.

consume during this period, as it can help repair

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salad with salmon.

Bonus Tips for Marathon Prep on page 48!

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A BIT of a

STRETCH written by: rebecca poole

fitness

You constantly hear about the benefits of various workouts, such as running, HIIT, kickboxing and barre. These popular workouts make it easier to get in the American Heart Association’s recommended 150 minutes of physical activity a week. But there should also be a little more love for the before-and-after the workout—the stretch.

Growing up in a ballet studio, I learned early on how important it is to get a good stretch in before you start physical activity. My dance instructors would always leave ample time before and after class for stretching, which was usually accompanied by a monologue about how important that time was for preventing injuries.

While for dancers, gymnasts, and the like, stretching is a little bit more intensive, the bottom line is that regular stretching is essential to maintaining a healthy body and mind.

Stretching has a myriad of physical benefits that range from improved balance to better muscle flexibility.

These benefits complement other aspects of your workout routine and can do a lot for your overall wellbeing, too. As you age, it’s natural for your body to lose the flexibility you had as a kid, and, while you can’t expect to have the same amount of elasticity in your muscles forever, stretching can help you feel more agile.

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Evolve Your Thinking

therefore is considered the preferred method for

Body Evolved is a New York-based studio, founded

post-workout recovery.

by Corinne Croce and Dariusz Stankiewicz, that specializes in movement training and physical therapy.

Before exercising, it’s crucial to first open up your body.

The individualized programs help those recovering

Athletes—especially those who put immense strain on

from injury or surgery, and general pain management.

their joints, such as runners and basketball players—

Croce, who has a background in physical therapy, and

will benefit greatly from this form of movement prior

Stankiewicz, a former professional athlete, combined

to physical activity. Dynamic stretching (as the name

their skills to create a space devoted to their clients’

suggests) is a movement-based method and involves

wellness needs. “Regular stretching can help keep our

your joints’ full range of motion. Here are a few

muscles flexible, which is needed for proper movement

examples of dynamic stretching exercises. Repeat the

and the health of our soft tissues,” says Croce. “We

stretch on both sides where applicable.

provide full-body manual therapy to restore healthy passive motion into all soft tissue and joints. You need

WALKING LUNGES: Working your glutes, hips,

healthy passive range to be able to properly move.”

and abdominal muscles, a walking lunge involves lunging forward

BENEFITS: • Improves spine alignment • Increases strength • Lessens joint pain • Keeps muscles loose • Decreases stress levels • Helps reduce tension headaches • Improves circulation • Increases range of motion • May decrease risk of injury

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What Kind of Stretching Is for You? You may have been the type of child whose goal was to flatten your palms to the floor when trying to stretch your fingertips to your toes, in which case, you would have been exhibiting an example of static stretching (and not necessarily in a good way). Static

with one leg, making sure your front knee doesn’t pass your toes. Your back knee shouldn’t touch the floor, and your back should remain straight with your hands on your waist.

and dynamic are the two main types of stretching, and each can help in a plethora of ways, depending on the type of exercise you do on a regular basis. In layman’s terms, dynamic stretching is the best method to utilize before your workout, while static stretching can help reduce the risk of injuries and

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HIGH KICKS: Your hamstrings can easily become

important component in proper movement and health,

COBRA POSE: (pictured above) This may be a little

tight if you don’t stretch them properly, which is

Croce emphasizes that overdoing it is not beneficial.

more unconventional, but it is still a vital static stretch

where high kicks come in. Whether you remain in

“There is a fine line between healthy flexibility and too

that improves flexibility. Lie on the floor on your

place or walk, start by kicking out your right leg in

much flexibility,” she says. “People need to be cautious

stomach with the tops of your feet pressed down. Press

front of you with your left arm extended, hitting

not to overstretch and remember to couple flexibility

up with your hands so your torso lifts, making sure your

the palm of your left hand with your toes.

work with mobility.” Examples of static stretching could

elbows remain slightly bent and close to your body. If

take form in the following exercises. Repeat the stretch

you can, drop your head back.

JUMP SQUATS: This plyometric example of

on both sides where applicable.

Whether you’re warming up or recovering, both

dynamic stretching requires force, but it can prove to be a great way to warm up your lower body.

QUADRICEPS STRETCH: One of the most common

dynamic and static stretching can be beneficial to

Place your feet shoulder-width apart, and start

forms of stretching after finishing a workout is when

your workout routine. However, it’s important not to

out doing a normal squat; then, with your core

you hold your ankle with your hand under your glutes

overdo any type of stretch. Be sure to also consult

engaged as to land softly, jump powerfully off the

and remain in the standing position with your back

with a physician before starting any new kind of

ground. Make sure your shoulders don’t extend

straight. Your ankle should be in line with your hip.

exercise, especially if you have a history of injury.

TRICEPS STRETCH: (pictured bottom left) Start with

For more info, visit bodyevolvednyc.com

past your knees when in squat position.

On the other hand, static stretching is focused

your right arm extended above you, then bend your

on improving flexibility and not remaining

elbow and let your hand fall to the center of your back.

in a constant range of motion but rather on

Use your left hand to lightly pull your elbow down,

maintaining a certain stretch for anywhere from

which will stretch your triceps muscle.

ten to forty-five seconds. Although flexibility is an

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health

The brain is a fascinating organ. It helps us grow both physically and mentally, protects us, and runs a multitude of biological functions every second of every day. It literally keeps us alive without us … well, even having to think about it.

veggies such as blueberries, strawberries, kale, and spinach—all full of flavonoids—are particularly good at staving off your brain’s decline, so make them part of your daily diet.

Other foods that are believed to help brain health include nuts, fish, olive oil, and whole grains. And don’t

All that said, it’s troubling how much our brains are

deprive yourself of wine, which has also been shown

on overload in the twenty-first century. With more

to aid brain function—when drank in moderation, of

information inundating us at lightning speed, more

course. And take heart, coffee lovers: coffee has also

multitasking required, more worries, less downtime,

been linked to decreased incidence of Alzheimer’s

and longer life spans, it’s fair to ask: Are we burning

and Parkinson’s.

out our brains? And what can we do to improve our brain health?

Eat Better

Plus, eating right improves your overall health, which can benefit your brain. For example, having high levels of bad cholesterol, high blood pressure, prediabetes,

It’s been said that you are what you eat—and that’s

or diabetes is associated with greater risk for cognitive

especially true when it comes to your brain. Studies

problems later in life, so eating healthier can help you

have shown that certain foods are linked to positive

stave off these conditions or control them and lengthen

cognitive outcomes; in fact, one diet, the MIND diet, is

your mental clarity.

dedicated entirely to this concept. Color-rich fruits and

mind matters written by: matthew brady

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Stay Sharp

Work Out

Sleep More

Ample evidence shows that mental focus is a challenge

You love going to the gym because of how it benefits

We all know how wonderful it is to get a good, restful

for many Americans in today’s digital age. According to

your body—but did you know that your workout can

night’s sleep (especially after a workout). It allows your

research, we touch our smartphones over 2,600 times

also have great benefits for your mind?

brain and body to recharge, resulting in more energy, a

per day on average, and it’s thought that our attention span has shrunk to eight seconds.

better mood, and better clarity and memory. However, Think about it on a basic level. How do you feel

if you’re like one-third of Americans who get less than

about yourself when you’re exercising on a regular

six hours of shut-eye, sleep deprivation problems can

For people with mental decline, such as memory loss

basis? Getting in that good sweat helps release stress

be plentiful—from the frustrating to the severe.

or forgetfulness, this is an even bigger issue. If you

while improving your mood, self-esteem, and even

or someone you know is struggling with it, testing

sleeping—all of which help your mind as well as

There are the obvious symptoms of brain drain that

memory—even during simple conversations—can be

your body.

we all experience at one point or another: grogginess,

beneficial. Ask about events or people from the past,

crankiness, and difficulty thinking critically. And if you

for instance, with follow-up questions to keep the

But the benefits are also achieved on the molecular

miss an entire night’s sleep? That can have the same

memory retrieval going. Or you can go the opposite

level. Recent studies indicate that, because exercise

effects as being drunk.

route: research shows that when older people learn a

increases heart rate and breathing, the brain gets more

new skill, it can help improve their cognitive ability. So

oxygen, which can help hold off dementia and improve

But physiologically, sleep deprivation can also

much for old dogs and new tricks.

cognition. In addition, getting moving on a regular

cause long-term damage to the brain. For example,

basis can also help promote brain cell and brain vessel

while we rest, our brains clean themselves of what’s

Want to keep your own mind active and strengthen

growth, which can lead to better memory. Likewise,

accumulated during our waking hours, including

your cognitive abilities? Science says there are many

learning fun physical activities, such as new dance

brain-specific protein deposits, which, if they build

fun ways you can do so:

moves, can help keep the brain sharp.

up in the brain, can lead to an earlier onset of conditions like Alzheimer’s.

• Play strategy-dependent games like checkers, chess, or cards.

• Do a puzzle.

• Listen to music, which stimulates creativity.

• Challenge yourself to brain-sharpening games on a site like Lumosity.

• Expand your vocabulary by learning new words every day on a site like Merriam-Webster.

• Read a book.

• Learn a new skill, like how to play a musical instrument, make a recipe, or master a language.

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Research suggests that getting consistent, high-quality sleep may hold up or slow the progression of such conditions. So make sure you get the recommended seven or more hours of sleep each night—the health benefits to your brain can be immense.

The brain is the hard drive of our existence: an organ that’s constantly retrieving, analyzing, and storing information while keeping everything else in the body running smoothly. And, much like we monitor our computers to ensure they are operating at peak efficiency, we should make simple lifestyle changes to maximize our brain’s health and potential.

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Mind-Blowing Brain Facts 1. Even though it only weighs about three pounds, the human brain uses about 20 percent of the body’s oxygen.

Recent studies indicate that, because exercise increases heart rate and breathing, the brain gets more oxygen,

which can help hold off dementia and improve cognition.

2. The brain contains over eighty-five billion neurons.

3. Brain cells react to alcohol in a mere six minutes.

4. Your brain uses twelve calories per hour at rest.

5. Your brain’s electricity can light a light bulb.

6. It’s believed that humans have about 70,000 thoughts per day.

7. Half your brain can be removed without you experiencing personality or memory problems.

8. Brain function starts declining before age twenty-five.

9. Brains have no pain receptors—hence why people can be awake during brain surgery.

10. Information can travel to and from the brain at over 260 miles per hour.

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bonus tips for MARATHON PREP Now that you’re familiar with how to train for a marathon, it’s time to go over some extra information that can help you on your journey.

HEAD TO TOE

POWER UP

You won’t catch seasoned marathoners without

How you fuel your body for a marathon is

these essentials. Before you hit the course, make

equally (if not more) important than how you

sure you’re comfortable with your equipment.

physically prepare.

• Reflective clothing: Whether you’re running at

• Practice makes perfect. Don’t experiment with

dawn or dusk, rain or shine, reflective clothing is a

any new nutrition plan or foods the day before your

great way to stay seen and protect yourself from

race. Stick to the meal plan you know will make you

the elements.

feel strong and energized come race day.

• Hydration pack: Water is your friend, and you’ll

• Invest in energy gels or gummies. Some races, but

need to carry enough of it on race day to sustain

not all, will offer nutrition supplements along the

you. Lightweight hydration vests or belts are a huge

course. Test a few different brands, such as GU and

help, and some even have pockets for other items

CLIF, to see how they work for you. Come prepared

like your phone and energy gels. Be sure to practice

with them at the starting line, but plan out when to

running with the vest, and make sure your race

take them beforehand.

allows them on the course.

• Footwear: Long-distance running shoes should be

• Carbohydrates are key. Prerace, you don’t want to overdo it on foods that are more difficult to digest,

high-quality with a durable sole and offer plenty of

such as leafy greens, cruciferous vegetables, and

cushioning and comfort. Look for a wider fit in the

dairy. Anything consumed before or during the race

toe area to allow for some swelling.

should be made up mostly of carbs.

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Lettye Smith, REALTOR® Linktr.ee/Lettye Facebook.com/LettyeSmithRE Instagram.com/Lettye_RealEstate RealEstateServices@lettye.com

Cell: (404) 500-9355

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Lettye Smith REALTOR® | Lic. #400513

Cell: (404) 500-9355 Office: (404) 266-8100 Email: RealEstateServices@lettye.com Linktr.ee/Lettye

Berkshire Hathaway HomeServices Georgia Properties 1163 W. Peachtree Street NE Ste. 200 Atlanta, GA 30309

An Independently owned and operated franchisee of BHH Affiliates, LLC

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Lettye Smith Berkshire Hathaway HomeServices Georgia Properties 1163 W PEACHTREE ST NE STE 200 ATLANTA, GA 30309

Lettye Smith, REALTOR® Linktr.ee/Lettye Facebook.com/LettyeSmithRE Instagram.com/Lettye_RealEstate RealEstateServices@lettye.com

Cell: (404) 500-9355