FREE QUARTERLY Volume 1 Issue 3 Nov - Dec - Jan 2010
Published by New Hope Publishing, LLC Office 404-629-0446 bjdavie@bellsouth.net www.HealthierAtlanta.com
a nhp publication
Benjamin Davie
publisher / Editor in chief
Managing editor
Associate editor
Linda Davie Candice Selby
Marketing / Sales Director
Art Director
Malcolm Davie
Justin Davie
Articles by: Bonnie MeChelle Page Espenship Allison Wildenburg Lisa Winternitz Candice Selby
distribution / Readership Print Distribution: 6,000 Quarterly Print Magazines Digital Magazine Distribution: 1,500 Quarterly Total Estimated Readership: Approximately 15,000 people. Serving communities in South Metro Atlanta. Print magazine distributed through 200 local storefront locations where people mix and shop.
Submittals Readers are invited to submit articles, news, and information that they would like to share with the community. Include photos when applicable. Submitted articles for publication are not paid. The publishers/editors reserve the right to edit any submittal for style or length, and to determine, at their sole discretion, when, or whether, any submittal is published. Comments are welcomed.
Disclaimer Healthier Atlanta Magazine is a guide for people who want to be in charge of their own health and well-being. It is a new health and lifestyle magazine created especially for the South Metro Atlanta community. The purpose of this magazine is to provide articles and tips concerning health and wellness, as well as sell space for display of commercial advertising. The publishers/editors do not assume responsibility for the opinions of the authors of articles, nor recommend or endorse or imply recommendation or endorsement for any product or service advertised herein.
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NOV - Dec - Jan 2010 (Quarterly)
volume 1, issue 3
Table of Contents
Savor the flavors of the season - without overdoing it. pg. 8
Features
4 Weight Loss After Pregnancy: Postpartum Exercise & Diet Tips By Bonnie MeChelle Here are some tips before you get started exercising after your baby is born.
6 Establishing a Vision of Health By Page Espenship
Weight loss, just like training for a marathon, requires dedication and commitment
7 Sweet Potato Casserole Recipe
This scrumptious sweet potato casserole gets fabulous flavor from honey and freshly grated orange zest rather than the traditional stick of butter.
8 Happy Healthy Holidays!
Savor the flavors of the season - without overdoing it.
9 The New Food Pyramid
The Harvard School of Public Health has created a new food pyramid that includes everything from weight control and exercise to warnings about vitamin supplements and alcohol.
10 The Top 5 Healthiest Foods on Earth By Allison Wildenburg The loudest buzz in the beauty community from a licensed esthetician. 13 Hoping to Keep the Flu at Bay? By Lisa Winternitz Eating colorful fruits and vegetables can be an important step toward supporting your families immune system
this cold/fly season.
14 Seasonal Affective Disorder By Candice Selby If you get depressed in the Winter but feel much better in Spring and Summer, you may have SAD 15 Advertisers Directory Healthier Atlanta Magazine
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Diet & Weightloss
Weight Loss After Pregnancy: Postpartum Exercises and Diet Tips for Best Results by Bonnie MeChelle, Master Weight Loss Coach
S
o many new moms are concerned about weight loss after pregnancy. They are eager to get back into shape after having waddled around for the past few months not feeling very sexy, but if you’ve just recently given birth, your first concern should be to bond with your baby and allow your body to heal before you start a rigorous workout routine. Always check with your doctor to find out when it’s safe for you to start exercising again after giving birth. This will depend on whether you gave birth naturally or surgically and if there were any complications. Have your doctor check your abdominal muscles to see if you have developed a gap. If your abdominals have separated, you’ll want to approach exercise moderately until this gap repairs itself in a few months. Remember to go slow and easy at first. If you see any re-occurrence of bleeding stop right away and contact your doctor. Exercise has many wonderful benefits for new moms including: • Stress and anxiety relief from the boost in endorphins produced by exercise • Building new muscle and burning off excess fat • The increase in cardiovascular health
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is good for your heart, lungs and brain Your muscles bones and joints will become stronger Here are some tips before you get started exercising after your baby is born: •
• • • •
Breast-feed before your workout Wear a supportive sports bra Drink plenty of water Take frequent breaks whenever you need to
Walking You should start walking right away and incrementally increase the distance and pace. Kegels (pelvic floor exercises) Kegels strengthen the pelvic floor muscles that have recently been weakened and stressed by pregnancy and childbirth. While either sitting lying down or standing gently squeeze and then release your pelvic floor muscles. (smiling makes it easier) Squeeze for 2-3 seconds at a time eventually progressing to holding the contraction for 15-20 seconds before releasing. Other effective postpartum exercises include:
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• • • •
Yoga Pilates Swimming/ Water Aerobics Dance
Your postpartum diet should include lots of healthy fruits and vegetables, whole grains for fiber, lean protein and lots of water. There is no need for additional calories if you are breast-feeding. Just make sure that you are not restricting your calories to less than 1,500 per day and your milk production should not suffer. Postpartum exercise that includes baby is fun and helps the two of you to bond while mommy works on getting her body back. Want to learn more about weight loss after pregnancy? Visit www.bonniemechelle.com, to learn about our Christian weight loss coaching program.
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cosmetic dentistry • bleaching general dentistry • crown and bridge root canal treatment • oral surgery pediatric dentistry • periodontics emergencies Welcome custom dentures, partials and repairs
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karate
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parents’ survival night
Diet & Weightloss
Establishing a Vision of Health wo weeks ago, I finished my first marathon in Athens Greece. Not only is Athens considered one of the toughest courses in the world (20 miles uphill), but when I signed up 5 months ago, I could barely
run a mile. Making a commitment to something that requires daily attention requires a good deal of internal motivation. I see so many people in my office who are looking to lose weight and some of these folks have a lot of weight to lose. Weight loss, just like training for a marathon, requires dedication and commitment. Unfortunately there is no easy way. You have all heard “Everything in Moderation”, “Make a Lifestyle Change”, “Eat Less, Exercise More” because it’s all true. The problem is how do you adopt the principles? How do you stay focused? How do you choose to exercise and make time to eat and cook healthy foods day in and day out? You have to have a vision. For me, that vision was to have enough strength and endurance to run 26.2 miles. There is no easy way to run 26.2 miles. I had to train. I trained in the heat of the summer, waking up at 4:30 or 5 am to run before the temperature rose above 80 degrees. I trained in the rain. I trained through colds and flus, through knee and hip injuries. I trained when I really didn’t feel like it, when I was so sick of running it made me nauseous. I stayed focused and committed. If I can do it, so can you.
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If you are struggling with weight loss, or a healthier lifestyle, try to create a vision. What ever your goal is, turn it into a vision and work toward it. With every step you take, you will get closer. If you want to fit back into your favorite jeans from last season, last year, or last decade, picture yourself if those jeans every time you sit down to eat and every time you get up to exercise. Don’t let excuses derail you from what you want. And don’t give up until you have reached it. It’s one choice at a time. It’s not always fun, but if you stick to it, you will become what you envision before you know it! If you need my help with the details (meal plans, recipes, exercise suggestions), I’d be happy to help!
Paige Espenship is a Registered and Licensed Dietitian with two office locations in Midtown and Kennesaw. She is also the creator and president of Nutripeeps, an online nutrition consulting program coming soon!
www.HealthierAtlanta.com • Nov - Dec - Jan 2010 (Quarterly)
Food & Fitness
Sweet Potato Casserole Recipe This scrumptious sweet potato casserole gets fabulous flavor from honey and freshly grated orange zest rather than the traditional stick of butter. To complete the healthy makeover, sprinkle a crunchy pecan streusel spiked with orange juice concentrate over the top. • 2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks • 2 large eggs • 1 tablespoon canola oil • 1 tablespoon honey • 1/2 cup low-fat milk • 2 teaspoons freshly grated orange zest • 1 teaspoon vanilla extract • 1/2 teaspoon salt • Topping • 1/2 cup whole-wheat flour • 1/3 cup packed brown sugar • 4 teaspoons frozen orange juice concentrate
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• 1 tablespoon canola oil • 1 tablespoon butter, melted • 1/2 cup chopped pecans Preparation 1. Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher.
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Measure out 3 cups. (Reserve any extra for another use.) 2. Preheat oven to 350°F. Coat an 8-inch-square baking dish with cooking spray. 3. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish. 4. To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole. 5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes. Nutrition: 242 calories; 10 g fat (2 g sat, 5 g mono); 46 mg cholesterol; 36 g carbohydrates; 5 g protein; 4 g fiber; 170 mg sodium; 351 mg potassium. *From Eating Well: Fall 2004, Eating Well Diabetes Cookbook
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Food & Fitness
T
he rush of the winter holidays can make it challenging to stick to good nutritional habits. All sorts of social events, tempting treats, and travelling out of town may interfere with our regular eating habits and derail a healthy diet. This season, try out these tips for healthful and happy holiday feasting. Hit the grocery stores. Stock your shelves with healthy, can’t miss foods. During this hectic season, it’s common to feel run down, so it is especially important to maintain a healthy nutrient intake. Keep fresh fruit and vegetables on hand, and hearty, beneficial snacks, such as nuts, trail mixes, or dried
Happy Healthy Holidays! Savor the flavors of the season - without overdoing it! fruits. Don’t skip meals. Especially not breakfast! A healthy and powerpacked breakfast could include fruits, whole grains, and some protein. A warm bowl of oatmeal with berries and almonds will get you far. Missing out on regular meals will only make you hungrier later on and more likely to indulge in the hors d’oeuvres at an afterwork party, or the quick fix of pizza. Pace yourself. Holiday treats are often
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delicious - but not nutritious. At social events, try to pace yourself when faced with tempting goodies. Seek out healthier food choices, such as the fresh fruit or veggie tray. Allow yourself to have a couple of the “naughtier” holiday delicacies, but opt for a small portion, and really savor each bite. The slower you eat, the fuller and more satisfied you will feel. Alcohol: Be holiday smart! Holiday parties are full of socializing, yummy treats, and often a bit
more alcohol than many of us are used to. With all the social events and toasting to the New Year, some of us can lose track of how much alcohol we’ve consumed. Head into this holiday season with heightened alcohol awareness, and beat the January resolution rush. Wait an hour between drinks, and make sure you have something to eat. Having food in your stomach will help slow the effects of alcohol intoxication. Alternate between alcoholic and non-alcoholic beverages, and watch out for that bowl of holiday punch, which may pack more punch than you’d expect. Always use your best judgment and moderate those “glasses of good cheer” and holiday feasts. Your body will thank you for it.
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The Harvard School of Public Health has created a new food pyramid that includes everything from weight control and exercise to warnings that alcohol and vitamin supplements may not be for everyone.
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Food & Fitness
Top 5
O
Healthiest Foods on Earth By: Allison Wildenburg
f all the news coming from the beauty community, the loudest buzz may be about the power of vitamins, minerals, and other nutrients to give skin a more radiant, healthy, and youthful glow. Here is my list of the top 5 healthiest foods on earth for your skin and for you: 1. Kale 2. Extra virgin olive oil 3. Wild Alaskan salmon 4. Garlic 5. Ground flaxseed/ flaxseed oil Kale is a darkgreen leafy vegetable that is wonderful at protecting against heart disease and stroke It is a powerhouse loaded with vitamins and minerals such as calcium, iron, vitamins A, C, and K. It contains seven times the beta-carotene of broccoli and ten times as much lutein and zeaxanthin, which are all known to protect against macular. Extra virgin olive oil is a potent antioxidant from its high content of phenols. It is mainly a monounsaturated fat containing the important oleic acid, which is heart
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healthy. This fat helps to lower blood pressure, lower LDL cholesterol, and raise HDL cholesterol. Extra virgin olive oil has a whole array of health benefits, including reducing the risk of stroke, heart and cardiovascular disease, breast cancer, lung cancer, and some forms of dementia. Wild Alaskan salmon contain high levels of omega-3s which are beneficial for heart and brain health as well as for inflammation, circulation, memory, thought, and blood sugar control. Wild salmon is a wonderful source of high-quality protein as well as potassium, selenium,
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vitamin B12, and niacin. Garlic is lipidlowering, antithrombotic, anti-blood coagulation, antihypertensive, antioxidant, antimicrobial, antiviral, and antiparasitic. Evidence shows that this amazing food decreases the risk of stomach and colon cancer, helps fight the common cold , helps control weight, and has a positive effect on blood pressure. Ground flaxseed and flaxseed oil have one of the best sources of omega-3. They can help protect against cardiovascular disease, cancer, arthritis, and many other degenerative diseases. Both the oil and the seeds
contain lignans, which are protective against cancer. The flaxseeds contain soluble fiber, and help to promote cardiovascular and colon health, healthy skin, and stabilizes blood sugar.
Allison Wildenburg is a licensed esthetician and holds a B.S. in Holisitic Nutrition. Feel free to contact her at www.naturalhealthatlanta.com/ naturalhealthatlanta@gmail.com
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Managing the Challenges of Daily Living Counseling/Coaching • • •
Life Changes Relationship Issues Pre-Marital/Marital
Accepting Health Plans Employee Assistance Programs (EPA) Dr. Ruth J. Beard LCSW
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Healthy Living Hoping to keep the flu at bay?
E
njoying the bounty of colorful fruits and vegetables available right now can be an important step toward supporting your family’s immune system this cold/flu season. In addition to vitamins, minerals and fiber, fruits and vegetables contain phytonutrients, believed to come from the compounds that give these foods their vibrant colors. These phytonutrients provide a wide range of health benefits, including supporting a healthy immune system. A new study, America’s Phytonutrient Report, found eight in 10 Americans do not have a diet rich in colorful fruits and veggies. The report looked at fruit and vegetable consumption in five color categories, specifically green, red, white, blue/purple and yellow/ orange, and the phytonutrients found in each color category. Eating a variety of colorful fruits and vegetables is one way to help keep you and your family healthy. Foods in the red category are especially helpful to our immune systems, in addition to supporting Healthier Atlanta Magazine
heart health. Tomatoes, pomegranate, red cabbage, cranberries, even pink grapefruit provide the phytonutrients lycopene and ellagic acid. Foods in the yellow/orange category support a health immune function too…along with vision and heart health. And they help maintain skin hydration - important as we head into these cold, dry months. These foods provide beta-carotene, alphacarotene, lutein, quercetin and other phytonutrients that can be converted into Vitamin A. They include: carrots, squash, sweet potatoes and pineapple. For optimal health, aim to eat two foods from each of the 5 color categories - green, red, white, blue/ purple and orange/yellow - for a total of 10 servings each day. A few of Amy Hendel’s favorite tips to help fill phytonutrient gaps: 1. Instead of tossing out fruits or
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veggies that look a bit wilted or bruised, use them. Add chopped vegetables to canned soup. Bake cored apples with a bit of cinnamon, a sprinkle of raisins and lemon zest. Or, perk up a muffin recipe with by adding an over-riped banana. 2. When baking omega-3 rich fish, top with tomatoes, onions and other veggies, brush with olive oil and sprinkle with oregano, red pepper flakes and rosemary. Herbs and spices are packed with antioxidants too. 3. Pureed fruit added to baking recipes gives moisture AND phytonutrients, while cutting fat. Try pureed plums in brownies and mashed cherries in meatloaf or hamburger. Source: Lisa Winternitz Weber Shandwick Worldwide
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Healthy Living
Seasonal Affective Disorder By: Candice Selby Seasonal affective disorder, or SAD, is a type of depression that affects a person during the same season each year. If you get depressed in the winter but feel much better in spring and summer, you may have SAD. Anyone can get SAD, but it is more common in: • People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons. • Women. • People between the ages of 15 and 55. The risk of getting SAD for the first time goes down as you age. • People who have a close relative with SAD Experts are not sure what causes SAD, but they think it may be caused by a lack of sunlight. Lack of light may upset your sleep-wake
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cycle and it may cause problems with a brain chemical called serotonin that affects mood. What are the symptoms? You may: • Feel sad, grumpy, moody, or anxious. • Lose interest in your usual activities. • Eat more and crave carbohydrates, such as bread and pasta. • Gain weight • Sleep more and feel drowsy during the daytime • Symptoms come and go at about the same time each year. For most people with SAD, symptoms start in September or October, and end in April or May. To diagnose SAD, your doctor will want to know if: • You have been depressed during the same season and have gotten better when the seasons changed for at least 2 years in a row. • You have symptoms that often
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•
occur with SAD, such as being very hungry (especially craving carbohydrates), gaining weight, and sleeping more than usual. A close relative—a parent, brother, or sister—has had SAD.
How is it treated? Doctors often prescribe light therapy to treat SAD. Light therapy works well for most people with SAD, and it is easy to use. You may start to feel better within a week or so after you start light therapy. But you need to stick with it and use it every day until the season changes. Other treatments that may help include antidepressants and counseling, such as cognitive behavioral therapy. Exercise is also important. Being active during the daytime, especially first thing in the morning, may help you have more energy and feel less depressed. Moderate-intensity exercises such as walking, riding a stationary bike, or swimming is a good way to get started.
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Volume 3 – Issue 6
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