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January 2014

Tips to Fight

Mental Aging

6 Simple Moves


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EDITOR’S LETTER

Contributors Editorial Editor-in-Chief Nipa Shah Contributors Dr. Craig Goldin Art Director Bhavi Shah Design Alexandra Bourget Laxmi Kanth

Happy New Year! Welcome back to another issue of Michigan Be Healthy magazine. Did you make any resolutions for the New Year? I’m not one for making resolutions, however living “healthier” is an ongoing “resolution” for me. Living healthy requires a lifestyle change. We hope that you and your family will find the information we share useful and will refer to it often in your quest for “living healthier.” This month, we have included small, easy-to-do corrections, to stay healthy all year long. Our featured experts have provided insight on dental, cardiac, mental, and women’s health. Also included are recipes, information about superfoods, and other foods that will help you stay energetic all year long. We hope you enjoy this issue and refer back to it all year long, so that this year, your “resolutions” become “realizations”. As always, we welcome your comments and feedback. Here’s to a wonderful, healthy, and happy 2014!!! Sincerely,

Nipa Shah Editor-in-chief Michigan Be Healthy A Made in Michigan Magazine

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MICHIGAN  BEHEALTHY  |  JAN 2014

Ad Sales admin@michiganbehealthy.com Marketing Nikki | Jessica | Nick Cartoon Credits

T. McCracken

For Advertising, Subscription, & Circulation admin@michiganbehealthy.com Printed & Published by Publication Printers All content, in both the print and online versions is owned by Jenesys Group, LLC, under international copyright laws. This magazine publishes content which is informational and educational. The content in this magazine is not meant to be used as medical advice. No part of the content can be reproduced in any form wihtout the prior written permission of the publishers. Jenesys Group and the Michigan Be Healthy team will not be held liable for any usage of the content inaccurately or as medical advice. This is a Made in Michigan publication and as such all disputes are subject to the jurisdiction of courts in Michigan.

“ALWAYS BEAR IN MIND THAT YOUR OWN RESOLUTION TO SUCCEED IS MORE IMPORTANT THAN ANY OTHER.” -ABRAHAM LINCOLN


Going Vegetarian For A Day If you’ve always wanted to try a vegetarian meal plan for a day, here’s your chance.

Salad Breakfast

• PEACH + COCONUT WATER SMOOTHIE Blend a cup of frozen peach slices with one cup of coconut water • 5 pieces each of raw almonds, walnuts, and cashews. • A slice of rye or sour dough bread, toasted, with Olivio, and orange marmalade.

Lunch

To a cup of shredded romaine lettuce, add slices of carrots, tomatoes, radish, beet, avocado, apples, strawberries, and walnuts. Mix 1 teaspoon oil with 2 teaspoons of lime juice, add salt and crushed black pepper. Shake vigorously, and add this dressing to the salad. Eat salad with lunch or dinner. It will fill you up faster.

Snacks

A sweet potato, cooked in a cup of water in the microwave, makes an amazing afternoon snack. Microwave a raw beet until cooked and eat as a mid-day snack. No seasoning required. Raw, unsalted nuts (in moderation), berries, and oranges are other delicious snacks which can be eaten all day long.

Stir-fry broccoli, carrots, onions, mushrooms, and jalapenos in 1 tsp of oil over high heat. Season with salt and red crushed pepper. Serve immediately.

*Add tofu or black beans for protein.

Dinner

Cook Penne Pasta cooked (al dente) Sauté mushrooms, carrots, broccoli, onions, and garlic in one tsp of oil. Add salt to taste and some crushed red pepper for a bit of spicy flavor. Add penne pasta and cook on very high flame for 2 minutes. Serve immediately.

Dessert

Fresh Strawberries with low-fat whipped cream is my favorite low-calorie, healthy dessert. A cup of Indian chai (recipe on page 23) and a glass of coconut water make great fillers for the post lunch hunger pangs or the post dinner refrigerator-calls.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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6 SUPER FOODS FOR ENERGY

CONTENTS

JANUARY 2014

FIGHT FATIGUE & FEEL ENERGIZED

10

VOLUME 1 • ISSUE 2 STAY HEALTHY ALL YEAR SPECIAL TIPS FOR YOUR HEALTH

08

LOL MORE

STRESS LESS

10 NATURAL BEAUTY REMEDIES

12 14

LOOK YOUR BEST, NATURALLY!

ALSO IN THIS ISSUE: 26 GET ENERGIZED WITH

BRAIN BOOST TIPS TO FIGHT MENTAL AGING

6 SIMPLE MOVES TO BURN 100 MORE CALORIES EVERY DAY 06 

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16 18

WINTER SOUPS

4 TESTED & LOVED RECIPES STRAIGHT FROM OUR KITCHEN TO YOURS!

MICHIGAN  BEHEALTHY  |  JAN 2014

20

MASALA CHAI 28 CARING FOR YOUR HEART 31 WEIGHT LOSS: HOW TO LOSE FAT, FASTER 32 WHAT IS YOUR STRESS RESILIENCE QUOTIENT? 36 WOMEN'S HEALTH


ASK THE DENTISTS:

Dr. Craig Goldin & Dr. Marcy Goldin DR. CRAIG GOLDIN AND DR. MARCY GOLDIN are the founders of the award winning Cosmetic Dentistry Institute in Troy. Dr. Craig Goldin, has earned Accredited member status in the American Academy of Cosmetic Dentistry (AACD), and is a Diplomate of the International Congress of Oral Implantologists (ICOI). At the Cosmetic Dentistry Institute, he focuses on cosmetic, sedation, implant and advanced general dentistry. Dr. Marcy Goldin is a Clinical Instructor at the University of Michigan, School of Dentistry. ARE THE CAUSES OF QWHAT MOUTH SORES? Mouth sores can have many A reasons. However, the most common causes for mouth sores

are infections from viruses, fungus, or bacteria, a loose orthodontic wire, a denture that may not fit, or a broken tooth or filling whose sharp edge may cause the sore. Mouth sores may also be an indication of another disease and if they last for more than a week, you should be checked out by your dentist. ARE THE MOST QWHAT COMMON FORMS OF   MOUTH SORES? The two most common forms A of mouth sores are Cold Sores and Canker Sores ARE CANKER QWHAT SORES? Canker sores are small white or A gray sores with red border and are found inside the mouth. Canker sores are not contagious, however they can occur frequently and can be painful. COLD SORES AND QAREN’T CANKER SORES THE SAME   THING? No. they are not the same, A however sometimes they can be confused as being the

same. Cold sores, are painful blisters caused by a virus and are extremely contagious. Cold sores typically appear outside the mouth whereas canker sores occur inside the mouth.

YOU DESCRIBE COLD QCAN SORES AND WHAT CAUSES   THEM? Cold sores usually erupt A around the lips. Sometimes they can also be seen under the

nose or around the chin. Cold sores are very contagious because they are caused by the herpes simplex virus type 1. Cold sores can recur occasional because the primary herpes virus stays in the body once a person is infected. ARE COLD SORES QHOW TREATED? Cold sore blisters may heal A by themselves within a week. Topical Over-the-counter medicine can provide some relief or your dentist may prescribe antiviral drugs to reduce this kind of viral infection.

SHOULD I SEE A QWHEN DENTIST FOR COLD OR   CANKER SORES? You should call your dentist A if you find that your sores are very large, are spreading, have

lasted more than two weeks, cause intolerable pain, are accompanied by a fever, or if you have difficulty drinking enough fluids to keep you hydrated.

Cosmetic Dentistry Institute  3415 Livernois Rd | Troy, MI 48083  www.thedesignersmile.com JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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Stay Healthy ALL YEAR Special Tips for your Health

Have you made a new year’s resolution, to eat healthier and become more fit? Staying active in all seasons can be a challenge. We want to help you stay motivated and focused. So, here are simple tips to eat better, and stay active, all year long!

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STORY SLUG

“Let food be thy medicine and medicine be thy food.” -Hippocrates

Curb late-night snacking by flossing and or brushing your teeth immediately after dinner.

Drink a glass of cold water before meals and you’ll feel fuller faster.

Eat more fruits try new fruits to get over everyday “fruit boredom.”

Walk after dinner if not outside, or don’t feel like getting on the treadmill, just walk in place in the family room.

Meditate to relieve the body from negative thoughts, and reduce stress. Even 10 minutes of meditating is better than none.

Reduce salt intake by using more fresh ingredients when cooking. Avoid sodium-laden canned products.

Sleep more because sleep deprivation causes many health problems. Sleep for atleast six to eight hours each night.

Stay hydrated by drinking water all day long. Get into the habit of taking a few sips of water every half-hour.

Eat dinner early and eat lighter meals at night.

Avoid junk and processed foods

Eat before shopping to help digest your meal. All that lifting and walking will burn a few more calories. You will also resist the urge to buy junk food, as it won’t look quite as mouth-watering, on a full stomach.

Increase daily activity even if it means jogging or marching in place, while watching television. Sitting down is so over-rated, have “standing-up” meetings at work.

Humour Corner

especially at night and even at work. Keep nuts, and other healthier snacks in the car and at work. These will help during the after lunch, and or before and after dinner, cravings.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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6

Super Foods

for Energy

I

t’s 2 p.m., and you’ve run out of energy! But as usual, your day won’t end for a few more hours, as there are umpteen tasks that need your attention. Superfoods are rich in nutrients and antioxidants. They provide an instant energy boost. Try these SIX Superfoods to fight fatigue and feel energized!

WARNING: Consult a health care professional before taking any Super foods. 10 

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Benefits: Prevents infections, improves eyesight, and slows the aging process. It is also considered an anti-aging product and does wonders for skin and hair health.

Benefits: Helps stabilize blood sugar levels, curbs food cravings, and helps reduce inflammation in the body.

When compared to legumes, soybeans contain twice the protein, and the protein in soybeans is also of the highest quality. Soybeans also have high levels of vitamin B, copper, and phosphorous. Snacking on a handful of soybeans will provide almost instant energy. Benefits: Soybeans are low in fat, low in cholesterol, and help reduce risk of various cancers, osteoporosis, and cardiac disease.

6

5 PUMPKIN SEEDS

SOYBEANS

4

3 BROWN RICE

Blue-green algae has high amino acids and is rich in vitamins A, C, E, B12 and B6. It is also rich in natural minerals like calcium, magnesium and iron.

Sea Buckthorn is high in vitamins C and E. It is also full of antioxidants and is rich in Omega 7, which is said to protect, replenish, moisten, and restore the skin and mucus membranes of the digestive system. Sea buckthorn berry oil helps promote good gastrointestinal and urinary health.

Pumpkin seeds contain manganese, magnesium, phosphorus, and zinc. They are a great source of protein and energy. For maximum health benefits, pumpkin seeds are best eaten raw.

GOJI BERRIES

ALGAE

1

SEA BUCKTHORN

2

Brown rice has high nutritional value and is an excellent source of manganese. Manganese helps produce energy from protein and carbohydrates. Brown rice is also a good source for selenium, phosphorus, copper, magnesium, and niacin (vitamin B3). Benefits: Eating brown rice helps lower cholesterol and helps maintain weigzt loss too.

Goji berries are low in calories and high in nutrients. They contain all essential amino acids. They also have high concentration of protein and are rich in vitamin C. Their high fiber and very high iron content make Goji berries a super energy food. Goji berries contain very high iron content and therefore are considered a super energy food. Benefits: Goji berries are antiinflammatory, anti-bacterial and anti-fungal. They help boost the immune system and help increase strength and longevity.

Benefits: Pumpkin seeds provide good antioxidant support. Experts are continuing tests to validate their benefits for reducing cancer and diabetes risk.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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Smile Recipes

LOL MORE

Stress Less “THROUGH HUMOR, YOU CAN SOFTEN SOME OF THE WORST BLOWS THAT LIFE DELIVERS.” BILL COSBY

Y

ou see someone roaring with laughter, and your lips automatically curve up in a smile. Even when you don’t know that person, you find yourself smiling. That’s because laughter is contagious. Laughter releases positive powerful antidote to stress and pain. A good laugh can lighten our burdens and make things look brighter.

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Laughing Out Loud Doctors should be writing prescriptions for laughter. Laughing out loud is the best way to manage daily stress. Best of all, it costs nothing, and heals better than any medicine can!

Laugh with friends: Go to a comedy club with friends. Remember, laughter is contagious and laughing with friends makes things seem funnier. Choose to watch Comedy: Choose slapstick comedies over other genres of entertainment. While they may seem like a waste of time, you will come out feeling more light-hearted than if you were watching a serial killer go around chopping people. Fake the laughter: Even when you don’t find any humor in a situation, just fake it till you make it. Even fake laughter is shown to have healing benefits on the body.

Benefits of Laughter Physical

Mental

Social

300 Times is how often

Reduces stress hormones

Reduces anxiety

Attracts people

Relaxes muscles

Creates joy

Defuses conflict

Boosts Immune System

Improves mood

Solidifies relationships

Humor brightens up a situation and keeps negative thoughts away.

“The sound of roaring laughter is far more contagious than any cold or cough.”

an average 4-year old laughs each day.

100 Times is a

minimum number of times adults should laugh everyday.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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Beauty Remedies The market is flooded with products to help us look more beautiful. These products are expensive too. Instead, why not use natural ingredients that are easily found in your kitchen? Try these natural hair and skin beautifying remedies and look your best, naturally!

HONEY & LEMON MASK ORANGE FOR SKIN 14 

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T

ake a half-teaspoon of raw unpasteurized honey and add 1/2 teaspoon of lemon juice. Mix well, apply to face and leave on for 10 minutes. Wash with luke warm water. Moisturize with two drops of coconut oil. Helps clear skin and reduce acne.

T

ake a half an orange with you in the shower. Rub it on dry elbows, knees, and feet. Orange is a natural exfoliater and will leave your skin feeling smooth and fresh.


VINEGAR HAIR RINSE

M

ix equal parts apple cider vinegar with water. After shampooing and conditioning your hair, run 3 to 5 cups full of this mixture in your hair. Vineger will helps remove built up hair products which dull the hair, and make it shine.

RICE WATER WRINKLE HELP

BAKING SODA

DERMABRASIAN

M

ix 1 tablespoon of baking soda with warm water. Rub this mixture on moistened hands and feet, using your finger tips, or a warm wash cloth. Baking soda removes dead skin cells and kills germs, to make skin healthier.

AVOCADO FOR GLOWING SKIN

S

oak Chinese rice in water for 20 minutes. Strain the rice out of the water. Wet a washcloth with the water. Place it on your face for 10 minutes. Rice has antioxidants and helps prevent wrinkles / reduces effects of aging on skin.

ALMOND OIL & VITAMIN E FOR UNDER EYES

EGG WHITE FOR HAIR

M

M

ash avocado and apply it to face. Keep it on for 15-20 minutes. Rinse with water. Avocado has oils that help skin moisturize, and leave it glowing.

HONEY & OLIVE OIL HAIR TONIC

M

ix 1 tablespoon of honey with 3 tablespoons of olive oil. Warm in microwave for 30 seconds. Then apply to wet hair. Leave for 30 minutes and wash hair. Will make hair look shiny and healthy.

ix one egg white with one teaspoon of olive oil. Beat the mixture to a smooth consistency and apply to scalp and hair. Leave it in for 15 to 20 minutes. Rinse with cool water. Shampoo and condition as normal. Eggs are rich in sulphur and contain proteins and minerals, which help hair regrowth.

A

dd one drop of Vitamin E and one drop of Almond Oil to your moisturizer. Mix it well. Apply it around mouth and under eyes. Helps hydrate dry skin and reduce the effect of aging.

YOGURT & LEMON JUICE FOR AGE SPOTS

M

ix a tablespoon of yogurt with a tablespoon of lemon juice. Apply to face and leave for 20-30 minutes. Rinse with cool water. Repeat three times a week for best results. Helps reduce blotches and age spots.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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BRAIN BOOST

Tips to Fight Mental Aging

A

ge may bring wisdom, but not a sharper mind! We may joke about having “Alzheimer’s”, when we forget things. However, mental aging is for real. But not to worry, experts believe that we can enhance the health and vitality of our brains, with activities that are fun and easy to do. So here you go, try some or all of these, boost your brain power, and FIGHT MENTAL AGING!

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1. Draw: The right-side of our brain is stimulated during creative activities. Drawing is a wonderful activity, which can give pleasure and unleash our hidden artist. And no, you don’t have to show your drawings to anyone.

2. Change routine: Changing your routine and even your environment on the fly, can help stimulate your brain. Some variations can be: eating at a new restaurant


instead of the regular Saturday breakfast place, taking the side roads to work, or changing any other activity that is a long-formed habit.

8. Keep a crossword puzzle handy: The brain needs stimulation and what better way to stimulate it, than to challenge it by solving a puzzle? Puzzles require the left brain, but help stimulate the right brain. Grab a puzzle book from the dollar store, it may just be the best dollar you’ve ever spent!

9. Drink Fresh Juice:

3. Visualize: Visualization increases creativity and focus. Visualize your end-goals, your dreams, your future, etc. Visualization stimulates the brains. Visualization also helps manifest change. (A bonus, because not only are you challenging your brain, manifestation can help you realize your dreams.)

4. Sleep: The brain needs rest, and time to clear the clutter and negative thoughts. A good night’s sleep brings about a sharper memory and improved focus. Burning the candle on both ends doesn’t just frazzle the body, it diminishes brain power too!

Fresh vegetable and or fruit juices contain refreshing nutrients. These nutrients are necessary to boost our brain power, and give us mental energy. Yes, even the dreaded spinach and carrots or should I say, especially the dreaded spinach and carrots!

10. Become Aware: Rational thinking about self, emotions, and what motivates us, can help us become self-aware. Selfawareness is liberating. Self-awareness helps us make decisions which will boost our mental and physical well-being. Self-awareness will lead us to activities such as yoga, meditation, and introspection, which are all great for the well-being of the brain too!

5. Self-Hypnotize: Learn self-hypnosis. Experts believe that with self-hypnotizing, people can reduce stress and clear their thinking. Of course, be sure to learn the techniques properly so that you don’t remain hypnotized!

6. De-TV-tize: Meaning, turn the television off! Watching a little television can’t hurt but watch too much of it and you’re brain will go into decline! (I used to tell my kids that their brains would get scrambled with too much TVwatching. Moms do know best, eh?)

11. Read: Reading is by far the best nutrition we can give our brain. Reading improves the thought process, boosts vocabulary and enhances memory. Reading allows us to learn, but it also always us to imagine, visualize, and be awed. The more we read, the more our brain is stimulated. And stimulation is the key to keeping the brain cells functional!

12. Listen To Classical Music: Classical music is known to activate the left brain. Students who listen to classical music while doing homework, develop better critical thinking skills, and are known to do well in writing and math. Listen to Mozart because listening to Mozart can increase spatial intelligence scores by over 75%, or so the experts say.

7. Mimic Others: Challenge your brain’s hidden areas by mimicking other people. Note, mimicking is different from mocking. Mimicking, when done in a fun, playful manner, can create an environment of laughter for an evening with friends or family, and boost your brain power.

Think old dogs can’t learn new tricks? Perhaps! But an aging brain can and does.

Our bodies must age, but why let the brain decline, when fun activities can keep it stimulated? JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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rrrr it’s cold. But did you know that we burn more calories (than usual) in the winter, because our immune system is fighting to keep the body warm? But wait, don’t just yet strip down, and start jogging in minus degree temperatures because you want to burn more calories. Trust me, there are easier ways to do this.

B

You can trick your body into melting more calories, simply by implementing these techniques. Many of these easy moves will jumpstart a slow metabolism, help speed up weight loss, and get you out of that “plateaued” workout routine. Using these simple techniques, you can burn at least 100 additional calories per day.

Disclaimer: As always, please, be sure

Simple Moves to

EACH DAY 18 

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to consult a health care professional, before making any diet or exercise changes in your life. Our articles are meant to inform & educate. We are not qualified health care professionals, nor do we know you and your health history. Please take care.


1

Fidget

2

Drink cold water

No brainer, correct? Drink cold water before, during and after workout. You will burn more calories than well, than if you were drinking water at room temperature. So cool it, and then gulp it down!

Drink Green Tea 3 times a day

3

How simple! Experts believe that green tea contains chemicals which have been found to boost metabolism. So sip green tea throughout the day and burn a few more calories. (Uh, and leave the sugar out.)

4

Vary workout intensity

So you prefer jogging at 3 miles an hour speed? But what if you could burn a few more calories by just increasing that speed to 3.2 miles an hour, for just a minute or two? The idea is to insert short bursts of energy to rev up that metabolism. If you do so three or four times during your workout, you’ll be sure to melt away some additional calories.

5

Drink MORE water You can burn more calories by drinking water all day long. Ideally, you should drink half your body weight, in ounces of water. So if you weigh 120 pounds, experts recommended drinking 60 ounces of water per day. Metabolic rates jump to burn more calories by just drinking water. Yeah, no kidding!

6

The 12 minute minimum

A minimum of 12 minutes (after warm-up) of activity where you are breathing somewhat harder, is needed to burn those calories. Although any amount of cardio will help, your body’s ability to burn more fat comes from moderate to high-intensity workout, for at least 12 minutes each day.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

Try these simple techniques, get stronger, and shed some pounds quicker!

My absolute favourite!!! Act as if you are impatient. Bounce your knees, or walk agitatedly for a few minutes, from one room to another. It may drive the family insane but hey, they’ll understand, especially if it helps you burn a few more calories.

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ONLY THE PURE IN HEART CAN MAKE A GOOD SOUP.

4 Winter Soups - LUDWIG VAN BEETHOVEN 

B

rrrr….it is cold! Nothing feels as nice on a cold wintery day, than a steaming bowl of homemade soup. Here are some soup facts that you perhaps didn’t know! • In 6000 BC, they made Hippopotamus soup. • In the French court of Louis XI, ladies only ate soup because they were worried that chewing caused wrinkles? • Women are more likely to order soup at a restaurant than men. Now, you know a little bit more about the origins of soup. So let’s go make some soup! Here are tested and loved recipes, from our kitchen to yours! Enjoy.

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Black Bean & corn Soup

“SOUP IS A LOT LIKE A FAMILY. EACH INGREDIENT ENHANCES THE OTHERS; EACH BATCH HAS ITS OWN CHARACTERISTICS; AND IT NEEDS TIME TO SIMMER TO REACH FULL FLAVOR.” - MARGE KENNEDY

2 Cups cooked black beans 1 Tablespoon olive oil 1 Medium onion, chopped 1 Teaspoon cumin ½ Teaspoon salt 4 Cloves garlic, minced or chopped 3 Cups water ½ Cup of frozen corn kernels ½ Cup fresh cilantro, roughly chopped

BLEND ½ of the black beans coarsely in a blender. HEAT oil over medium heat, in a deep, heavy bottom pan. ADD the onion and sauté until translucent. ADD the spices and the garlic, then sauté for another 1-2 minutes ADD the frozen corn kernels. ADD in all the black beans, the blended and the unblended portion. STIR in the water and bay leaves. BRING the soup to a boil and then let it simmer, uncovered for about 30-40 minutes. PUREE the entire soup mixture for about a minute, with a hand blender. When done, you should have a chunky soup. ADD the cilantro and serve immediately. JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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Cream of Tomato Soup “GRILLED CHEESE AND TOMATO SOUP IS THE ULTIMATE COMFORT MEAL.”

- INA GARTEN

HEAT a pot of water, add the 1 Can tomato puree 5-6 Medium tomatoes 2 Tablespoons cornstarch 1 Teaspoon of chopped fresh basil 1 Teaspoon sugar Salt to taste Crushed red pepper (optional) 2 Tablespoons fat free heavy whipping cream

fresh tomatoes, boil for 15 minutes or until you see skin peeling. LET cool for a few minutes, then

blend the cooked tomatoes into a watery mixture. ADD one can of puree to the above mixture. Be sure the mixture is almost at room temperature. DISSOLVE 2 tablespoons of

cornstarch in water, ensuring there are no lumps.

ADD the cornstarch to the

above tomato and tomato puree mixture and whisk vigorously to remove any lumps. PLACE pan on stove on medium-high temperature, stirring constantly until the mixture boils. ADD sugar and salt to taste. Whisk the heavy whipping cream and add to above soup. ADD chopped basil. SERVE hot.

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Homemade Croutons CUT the edges of 4 bread slices.

CUT the bread edges down further into cubes. WARM oil in a shallow pan. On low heat, pan fry these bread cubes until lightly brown. JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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HEAT the olive oil in a large soup pot. SAUTÉ the onions, carrots, and garlic for 2-3 minutes. ADD the Swiss Chard and sauté for 1 minute ADD the vegetable broth BOIL and then reduce heat. SIMMER for 20 to 30 minutes. ADD the cooked pasta shells. SEASON to taste and serve hot.

½ Cup chopped onion 1 Medium carrot, chopped small 2-3 Cloves garlic, chopped finely 2 Teaspoons olive oil 3 Cups vegetable broth 2 Cups of cannelini beans, drained 2 Cups of Swiss chard chopped ½ Cup corn kernels optional ½ Cup cooked pasta shells Salt and pepper, to taste Crushed red pepper to taste

CANNELLINI BEANS WITH SWISS CHARD MAKE A VERY TASTY, LOW-FAT, VEGETARIAN SOUP. THE SWISS CHARD IS VERY NOURISHING AND THE STEMS CAN ALSO BE USED IN THE SOUP ITSELF.

Cannelini Bean Soup

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Fresh Corn Soup

“SOUP PUTS THE HEART AT EASE, CALMS DOWN THE VIOLENCE OF HUNGER, ELIMINATES THE TENSION OF THE DAY, AND AWAKENS AND REFINES THE APPETITE.”  - AUGUSTE ESCOFFIER

1 package frozen corn kernels

COOK the frozen corn in 4 cups of water.

¼ Teaspoon Black pepper

LET the corn cool and then blend it coarsely in a blender.

1 Tablespoon Corn starch

ADD corn starch to cool water to make a paste.

Salt to taste

MIX corn starch to cooled corn mixture and mix well to remove any lumps.

ADD a few kernels of frozen corn to the corn and corn starch mixture. COOK this corn mixture on low to medium heat, stirring constantly, until mixture boils and rises. ADD salt to taste. SERVE hot.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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GET ENERGIZED WITH

Masala Chai

CHAI MASALA SPICE MIX

MASALA CHAI TEA

3 Tbsp ground cinnamon

1 Cup water

2 Tbsp ground cardamom

½ Cup milk

1 tsp ground nutmeg 1 tsp ground black pepper

1 tsp loose leaf black tea leaves

1 tsp ground cloves

½ tsp Freshly grated ginger

¼ tsp Saffron Flakes

¼ tsp chai masala spice mix

PLACE all ingredients in a coffee grinder and grind into fine powder. STORE in tight jar.

VARIATIONS ADD 2-3 mint leaves for a mint flavored chai. OMIT milk, to drink it black. ADD a few leaves of lemon grass (with or without mint) for a fragrant chai.

Sugar or sweetener to taste PLACE water in a saucepan over medium heat. ADD tea leaves, chai masala, ginger, and sugar. Let water with spices, come to a boil, over medium heat. ADD milk, and let tea mixture boil over low heat for a few more minutes. Stir lightly, making sure it doesn’t boil over. TURN off heat, stir well, and allow tea to steep for 3-5 minutes

INCREASE water to make the tea more or less “milky” or STRAIN carefully in a cup. reduce water for a “richer” chai. SERVE hot.

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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H

aving a heart attack is scary! It will cause you to be fearful, angry, and shocked. However, simple changes in diet, exercise and lifestyle can help prevent severe cardiac issues.

EAT & DRINK DIFFERENTLY

Eat foods that are low in » glycemic value, so that

your blood sugar remains at healthy levels. That means avoiding processed and ready to eat foods, and eating more fruits and vegetables.

Eat smaller quantities of » food. At a restaurant, ask

the waiter to pack half your meal away, as soon as it is served.

CARING FOR YOUR HEART

eating after 8 pm » Avoid when possible. EAT BETTER. MOVE MORE. AND SLEEP BETTER. THAT’S IT! CARING FOR YOUR HEART ISN’T THAT DIFFICULT. TAKE CHARGE fresh herbs in your » Try meals to add variety. OF YOUR OWN HEART HEALTH WITH THESE TIPS. salt substitutes instead » Use of salt. MOVE MORE OFTEN SLEEP WELL Reduce alcohol intake. » Raise your good cholesterol » Get 7-8 hours of sleep each » Drink water, and more water, levels and lower your bad night » all day long. cholesterol levels by moving Avoid caffeine and alcohol at » and staying active. foods that lower your bad night » Try cholesterol (LDL) such as: blood sugar levels » Lower Get checked for sleep apnea » with aerobics Fruits, unsalted, raw if you snore too loudly or » nuts, oatmeal, barley, muscle and reduce wake up gasping for air. » Increase flaxseed, legumes and fat with weight training Take charge. Care for your more. Manage stress with » heart and see the difference! meditation and breathing » Superfoods such as beans, berries, sweet potatoes, and fish.

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exercises.


12801 Auburn Street Detroit, MI 48223 Phone: 313.544.7117 www.futurenetgroup.com/

NITA DESAI DDS

making your smile better (248) 848-1126 28535 Orchard Lake Rd Farmington Hills, MI 48334

NEETA SINGH

MBA, CFP速 Financial Advisor neeta.x.singh@ampf.com 31555 W 14 Mile Rd Ste 300 Farmington Hills, MI 48334-1288 Phone: 248.626.1600 Fax: 248.626.0302


PRINT MANAGEMENT EXPERTS Contact: Jason I Levy jlevy@maxxink.com 248.755.3700 www.maxxink.com

MARC PREY AUTHOR AND SCREENWRITER WWW.MARCPREY.COM


Include the following in your diet: FATS Natural and unsaturated fats such as olive oil, nuts, seeds, natural nut butters, flax seed oil, etc.

PROTEINS

WeightLoss HOW TO LOSE FAT, FASTER!

W

hen you want to lose fat, focus on the quality of food, not the quantity of food you are eating. That’s correct, your weight loss success is dependent on your diet. Although eating less is

important, eating the right foods is even more important. Skip all the easy meal options and packaged foods. These foods are highly processed and contain excessive amounts of sodium, sugar, and fat. Highly processed foods result in blood sugar spikes, drain you of energy, and make you feel bloated. Here are some simple diet adjustments which will result in taking off the weight, and keeping it off, long-term.

Skinless chicken breast, egg whites, low-fat cottage cheese, white fish/Salmon, and protein powder.

CARBOHYDRATES Whole wheat pasta, sweet potatoes, cream of wheat, whole wheat bread, beans, berries, apples, melons, legumes, and oats. Weight loss requires a complete lifestyle change. It may take you a while to switch to a diet that contains little or no processed foods. And yes, it will require more preplanning and cooking, as most ready-to-eat meals will need to be excluded. However, if you are serious about losing fat, it’s all about a diet that is NATURAL and UNPROCESSED!

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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what you need to fix.

on yourself. Do things that » Focus you enjoy. Get enough sleep. Eat a healthier diet. Manage stress through relaxation techniques, prayer, or meditation. Seek inner peace by focusing on the positive, and improving yourself a little bit, every single day.

aware. Don’t avoid » Be unpleasant situations or ignore

your problems. You must work actively to improve your situation. Be aware of what you need to accomplish, and make it happen!

WHY BEING RESILIENT IS GOOD FOR HEALTH?

WHAT IS YOUR STRESS RESILIENCE QUOTIENT?

LIFE ISN’T FAIR, AND THEN WE DIE. BUT HOW DO YOU DEAL WITH HARDSHIPS IN LIFE? DO YOU FEEL VICTIMIZED AND WHINE ABOUT HOW UNFAIR LIFE IS, OR DO YOU TAKE THE CHALLENGES AND SETBACKS IN STRIDE?

TIPS TO INCREASE RESILIENCE :

a strong network. Focus » Build on building positive relationships

»

Maintain hope. Look into the future without focusing on the mistakes of the past. Accept that life offers changes and adapt to those changes without anxiety. Maintain hope that life will get better because you have the ability to move on.

B

eing resilient isn’t about “being tough”. Resilience means being able to adapt, forge ahead, and face challenges head-on. Resilience also means bouncing back from setbacks, rather than falling apart. Resilient people use an inner strength to rebound from a setback; whether it be a loss of a job, death of a loved one, an illness, or family problems. Those who lack resilience, feel victimized, become overwhelmed, and become dependent on unhealthy ways to cope; including relying on drugs or alcohol, etc.

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with friends and family. Get the support you need, in good times and bad. Form connections with others to have a large extended network of people by becoming involved in the community, attending a faith-based organization, and volunteering.

Goals. Focus on the future » Set by setting goals and having a

purpose, every single day of your life.

yourself. Identify » Understand your negative and positive

MICHIGAN  BEHEALTHY  |  JAN 2014

behaviors. Document them. Then work to correct the negative, and increase the positive behaviors. Keep a journal to stay focused on

Resilience helps you cope with mental health problems such as depression and anxiety. Being resilient means being better equipped to handle stress and being able to find enjoyment in life, even when it is filled with challenges and setbacks.

SEEK PROFESSIONAL ADVICE Being resilient may not come naturally to you. You may need professional help. With guidance from a trained professional, you can improve your resiliency and mental well-being.

WANT TO CHECK YOUR STRESS RESILIENCE QUOTIENT? We all pretty much know how resilient or not, we may be. However, should you wish to check your Stress Resilience Quotient, there are many resources online, some free. By checking your Stress Resilience Quotient, you can learn more about the areas of life that cause you stress. These may include job, family, financial, social, or economic stress factors which affect your mind and body. Life is all about choices. We can choose to be stressed, or we can LEARN to manage our stress. Which do you prefer?


Royal International Travel

31455 Southfield Road Beverly Hills, Michigan 48025 (248) 644-1600 info@royalint.com

La Marsa Mediterranean Cuisine Kingswood Square Plaza 43259 Woodward Avenue Bloomfield Hills, MI 48302-5006 Phone: (248) 858-5800


MILLS PHARMACY + APOTHECARY 1744 West Maple Road Birmingham, MI 48009 248.644.5060 info@millspharmacy.com

Royal Oak 617 Washington Avenue in Royal Oak Ms. Ruchi Mehrotra Ruchi@TheGalleryOfRoyalOak.com (248) 545-8370


Cardiology and Vascular Associates, P.C. Bloomfield Hills 42557 Woodward Avenue, Suite 200 Bloomfield Hills, MI 48304 (248) 333-1170

DR. RAM GARG

NEUROLOGIST

22997 HALL RD, WOODHAVEN, MI 48183

(734) 671-8744


Women’s Health

A focus on women's health topics, ranging from heart disease to depression. THERE ARE CRUCIAL differences when it comes to providing health care to men versus to women. Women are more vulnerable to some diseases, have different symptoms than men in some diseases, and react differently to some medicines. Women’s health is a long-neglected topic and we plan to give it a little bit more focus here.

are women more like to QWhy die following a heart attack, than men?

A

Women have narrower coronary arteries than men. Women also have higher risk if heart disease runs in the family. Also, heart attack symptoms among women are more akin to feeling “sick to the stomach” or "flu-like", rather than chest-crushing pain found in men. This may result in slower or different treatment, which may raise the risk of death due to not being treated correctly, and in a timely manner.

Q

A

What is the incidence rate of depression and anxiety in women, compared to men?

Depression risk is two or three times higher in women, than in men. Women are extremely susceptible to depression during hormonal transitions, which occur during puberty, pregnancy and menopause.

Q

How is Osteoarthritis treatment prescribed differently to women, when compared to men?

A

A study showed that doctors think women are less active than men and therefore they manage arthritis in women more conservatively. Another study showed that doctors are twice more likely to prescribe knee replacement to men, than to women.

Q

How common are chronic pain conditions such as as rheumatoid arthritis, fibromyalgia, and migraine in women, when compared to men?

Q

Why does Osteoarthritis affect more women than men?

Experts believe that women Biology (more elasticity), genetic A experience pain more intensely A predisposition, and hormones are three reasons women are more than men, and also more frequently. susceptible to osteoarthritis than men. Obese women are even at higher risk for osteoarthritis. 36 

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Chronic pain conditions are more likely in women than in men.

MICHIGAN  BEHEALTHY  |  JAN 2014

There are many possible reasons, however experts speculate that the primary reasons for this are: •

Brain structure and chemistry

Sex hormones

Genetics and Biological differences

EXPERTS BELIEVE that doctors don’t take women's pain complaints as seriously. That’s why they also don’t prescribe aggressive treatments to women. This bias is extremely common. Women must clearly articulate their health issues to their primary care physician. They must also demand that their health complaints are taken more seriously. And if that doesn’t happen, women should change doctors and find someone more receptive to listening, and more focused on treating them.


AUBURN HILLS KUMON MATH & READING CENTER 65 Squirrel Rd, Auburn Hills, MI 48326 kumonauburnhills@gmail.com (248) 932-6399

JAN 2014  |  MICHIGAN  BEHEALTHY  | 

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The thrill of love

Valentine’s Day is Friday, February 14th 2014

28974 Orchard Lake Rd, Farmington Hills, MI 48334 info@ramcreations.com (248) 851-1400


Michigan Hotel Group www.michiganhotelgroup.com

Comfort Suites Wixom

28049 S. Wixom Road, Wixom MI, 48393 Phone: 248.504.5080 Fax: 248.504.5070 www.comfortsuitesnovi.net

Days Inn & Suites Warren

7454 Convention Blvd. Warren, MI 48092 Phone: 586.939.1700 Fax: 586.939.2542 Website: daysinn.com

Days Inn & Suites Troy/Madison Hts. 1331 W 14 Mile Road, Madison Heights, MI 48071 Phone: 248.583.7000 Fax: 248.583.1455 Website: daysinntroymadisonheights.com


A LAW STUDENT. A DEAD SISTER. A BEATEN-DOWN COP. A SEX TRAFFICKING RING.

A STORY OF REVENGE, FAMILY, AND FRIENDSHIP

PAID IN FULL A CRIME THRILLER  •  PRODUCTION: APRIL-MAY 2014  •  A MADE IN MICHIGAN FILM


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