ModernFit Magazine - Winter 2017

MODERNFIT 10 Tips

for Running in the Cold

FITNESS FASHION FAVORITES REAL WOMEN. REAL LIFE.

Boost Your Health with Meditation

7 Paleo

Dinner Recipes the Whole Family will enjoy

FOLLOW US TODAY LOVE FIT. LIVE FIT.

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MODERNFIT WINTER 2017

CONTENTS 10 10 TIPS FOR RUNNING IN THE COLD

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22 FITNESS FASHION FAVORITES REAL WOMEN. REAL LIFE.

7 PALEO DINNER RECIPES THE WHOLE FAMILY WILL ENJOY

4 BOOST YOUR HEALTH WITH MEDITATION

Boos t Your Heal th

with Meditation 4

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M

ost people live a harried lifestyle and do not have the time to relax and unwind after a hard day.

This leads to accumulation of stress and tension, which can cause physical and psychological harm. In fact, the root cause of many physical ailments can be traced back to a disturbed mind. Thus, it has become imperative to practice relaxation techniques like meditation to lead a healthy and peaceful life.

Here we show the various physical and psychological benefits of regular meditation practice.

Physical Benefits of Meditation • A research study at Harvard Medical School found that practicing relaxation methods like meditation and yoga has a beneficial impact on genes that provide defense against ailments like cancer, high blood pressure, inflammation, and infertility.

• Regular practitioners of meditation enjoy greater immunity against ailments such as joint pain and arthritis.

• Meditation practice helps to relax muscles, improves blood flow, and boosts oxygen supply to various parts of the body.

• Deep relaxation through meditation improves digestion, as well as memory power.

• Medical studies have found that stress affects male fertility, and constantly harried women may find it more difficult to conceive. An antidote to these problems is meditation, which can improve fertility in men and women..

• Constant stress can jack up the blood pressure, and make people susceptible to many psychosomatic ailments. Meditation has the reverse impact as it induces deep relaxation, and reduces blood pressure.

• Stress can cause inflammation which is linked to conditions like psoriasis, asthma, arthritis, and heart disease. Research studies at various universities have found that meditation improves the body’s immunity to these ailments by fighting inflammation.

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B Meditatio of

• Seasoned meditators become well aware of how the mind works. They are more likely to disregard negative thoughts and feelings. Meditation helps to conquer the mind, which means you can face any crisis with a calm and equanimous attitude.

• Meditation can have a wonderful rejuvenating effect on your mind and spirit after a long and hard day. Practice a simple meditation technique to feel refreshed, and be ready for the demands of the next day.

• In fact, a research study found that even the tough and rugged U.S. marines gained by practicing meditation. Marines who meditated during the eight-week study exhibited better mood, alertness, and composure. They were able to become more focused, and make judgments free of emotions.

• Another study has revealed that compassion meditation helps practitioners feel more magnanimous and benevolent. You are more likely to empathize with other people’s problems and issues.

• Buddhist meditation can improve focus, concentration and attention span. You will be more able to concentrate on the task at hand without getting distracted by anything.

• Meditation boosts the production of feel-good hormones in the body, which helps to relieve the negative impact of stress.

• An experienced meditator is likely to be more balanced and free from unhealthy psychological states.

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There is no doubt that regular meditation practice can boost our physical and psychological well-being. So, make the effort to learn a simple meditation technique, and practice it diligently every day to enjoy a sound mind and a healthy body.

Mindful Meditation I Close My Eyes In Order To See

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10 Tips

for Running in the Cold Whether you are a beginner just starting a jogging routine or a seasoned running junkie, winter presents its own set of challenges. Cold weather can destroy your motivation, disrupt your routine, and increase your risk of injury.

However, if you prepare adequately for the cold weather, concentrate on remaining motivated, and above all look after yourself, you can enjoy all the health benefits that a solid winter running routine can offer.

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01 Ensuring that you find your workouts satisfying is important at every time of the year, but it is especially significant when temperatures are low, the sun sets earlier in the day, and foul weather is expected.

Make sure you remind yourself that there are positive things to look forward to if you keep running throughout cold weather: you can keep up with your fitness, and experience the satisfaction that comes from sticking to your workouts. If your motiva12

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Motivation is Important tion is still a little low, then you should remind yourself that running in the winter can be its own reward: running through the rain or during a light snowfall can be a magical experience. Finally, if reminding yourself of the joy of running through icy rain and winds is not enough, why not try finding a workout partner or a running group? It is harder to skip workouts when you know that there is somebody else to let down beside yourself.

Prepare for Rain or Snow ou should be prepared for moisture when you run in the winter. You might not be able to get away with only having one pair of running shoes on hand: consider buying a spare set of running shoes so you can run in one pair while the other pair dries indoors. Putting on wet clothes or shoes can be extremely unpleasant. Due to the fact that it can be hard to find motivation in the winter, you should make things as easy on yourself as possible.

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Warm Up.

W

hen i t i s col d out s i de, y o u w i l l pr ob abl y w a nt t o spend a s l i t t l e t i m e as possi bl e o u t d o o r s . Yet y ou shoul dn’t sk ip t h e w ar m - up: w ar mi ng u p i s v i t a l t o p r event r unni ng i n jur i es , e s p e c i al l y i f you ar e a b e g i n n e r. C onsi der w ar m -

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i ng up in s id e b e fo re yo u ru n : st r et c h b e fo re yo u le a ve th e house, ru n u p a n d d o wn a s e t of st a irs , o r d o s o m e ju m p in g j acks in yo u r k itc h e n . Yo g a i s an e xc e lle n t wa y o f wa rm i ng up b e fo re a lo n g tra in in g r un, and a s e t o f s u n s a lu t at i ons m a y c o n vin c e yo u

th a t yo u a re wa rm e r t h a n y o u th in k . If yo u d o yo u r st r e t c h in g o r a s e t o f ju m pi n g j a ck s b e fo re yo u le a ve th e h o u se, yo u will a ls o fe e l the c o l d a little le s s a c u te ly. W h a t e v e r yo u d o, m a k e s u re th a t y o u d o n o t s k ip yo u r war m u p, n o m a tte r h o w c o ld it is.

Dress for Success.

W

ear warm clothes while running in the winter, but make sure that you are not too warm. Remember that you will sweat while you are running, and sweat will increase your wind chill factor. You will need less warm clothing when you are moving around than you do when you are sedentary. The general rule for running in the winter is that you should dress as if it is a little warmer, so that you feel a little cool before you start running.

That way, you will not sweat so much that you cool yourself down, but you will still be protected from cold weather. No matter how cold it is, make sure that you wear gloves and a hat. Thermal socks are also useful. If you do not have suitable clothing, consider training inside: you are better off avoiding an outside run than developing hypothermia!

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Warm Up Quickly After Your Run

05 As soon as you stop running, your core temperature will start to fall. To avoid chills, make sure that you change your clothes as soon as you can. A warm shower can help, as well. If you do not have access to a warm shower, take a change of clothes. Getting changed in your car is better than developing a chill, which will lower your body’s defences. If you drive to your runs, take a Thermos with warm tea or cocoa in it, or pick up a hot coffee afterward. Use warmth as motivation: a long hot shower or bath can seem very special if you have just spent an hour or so in freezing temperatures!

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Wear Proper Shoes.

06 Running in snow or extreme cold will become quite difficult if you are not wearing the right shoes. You will need to take extra precautions to ensure not only that your feet are warm and dry, but that your risk of slipping over is reduced. Consider shoes with water repellent treatment, in order to keep rain, snow, and slush out of your shoes.

Trail running shoes are more suitable for running on icy surfaces, mud, or snow, because they have reinforced outsoles and better gripping action. Some winter running shoes are even built more like boots, with metal spikes. You can also try a product which fits over your shoes. The goal is to reduce your risk of injury and keep your feet warm and dry.

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Make Sure That You Are Visible

T

h e days a r e sh ort er in th e w i n te r , so t h e re is a h i gh e r ch a nce t h at you w i l l b e r u n n i n g in t h e da rk .

T he re a r e a l s o less run n ers ou t i n th e w i n te r, so t h e re is s l i gh tly l o w e r ch a n ce t h at m ot o r i s ts w i l l be awa re of you ( a lt h o u g h yo u s hould a lways

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a ssum e that motori sts are not awa re of you). Run on footpaths or sid ewalks i f you can, and i f you a bsolutely have to run on t h e road, make sure that you run agai nst the traffi c. Don’t we a r headphones i f you are run n ing outdoors: you need to stay a lert. Si nce w i nter i s the

festi ve season, consi der l i g hti ng yoursel f up li ke a C hr i stm as tree: wear a headlamp o r c ar ry a fl ashl i ght, and try a r efl ecti ve vest or LED wai st b and.

Fl uorescent runni ng g ear c an help duri ng the day.

run like the wind

M

ake sure you start your winter running sessions by facing into the wind. Winter winds can feel like they are cutting into you sometimes, and you don’t want the wind to chill you after you’ve started sweating.

Make sure that you protect your skin from wind burn by using a product like BodyGlide or a Chap Stick. if the wind is especially strong, consider using it as a sort of interval training: run into the wind for five minutes, then turn around to take a break. Exposed areas are more windy, so the winter can be a good time of year to run in an urban area.

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09 Don’t Worry About Speed.

Winter running shouldn’t be about breaking records. Instead, you should just run to maintain your fitness. Harsh weather conditions can slow you down, but you shouldn’t beat yourself up about it: after all, you are still training. If you are unable to run in the middle of the day, you will have to run in the morning or evening, but unfortunately this is when the weather is coldest. Instead of going for a single long run (where you will be out in the elements for an hour or more) you should consider splitting your run into two shorter training sessions. You may have to reevaluate your training goals, but that is better than injuring yourself or not training at all.

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Consider Going Somewhere Warm.

10 If you want to keep running through the winter, you should consider a gym membership. If that is a little expensive, consider other options: you should be able to find a cheap treadmill or even an indoor running track. Also, there are plenty of running races scheduled in warm places during the winter. You will have a reason to train, and you will be able to keep racing through the cold months. Happy training!

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FITNESS FASHION FAVORITES REAL WOMEN. REAL LIFE.

fitness fashion favorites

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ra Cox |

Top: Fabl

etics Bo ttom: Fab l

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@xocara it

Name: Karen Meldrum | Top: Adidas

@karzee

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ever 21 | Top: for

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flex

Bottom: Re

Bottom: Adidas

real women. real life.

Name: Kacie Joy | Top: victorias secret Bott om: Bally

@kacie_joy

Name: holly

wysong

nd active | Top: fit a

rsion

Bottom: xe

song24 @hollywy

Name: monica

vaklinova | To

p: new yorker

@monicavak lin

ova

Bottom: lcw

sports MODERNFIT

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fitness fashion favorites

Name: me

ghan van

hoy | Top

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ar Botto m: adidas

@megn_ v

Name: casey cohen | Top: victorias

secret Bottom: terez

@caseylcohen

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ana Sport

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Name: Fag

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:B 1 Bottom : Forever2

9 @fway197

real women. real life.

Name: natasha alcock | Top: adidas Bottom: adidas

@nata_alcock

hi

m: mic ichi Botto

Name: a

M ver | Top: lannah sta

staver_

@alannah

Name: julie d

ickerson | To

p: lululemon

@gettheoil2

Bottom: victo

ia sport

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fitness fashion favorites

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@tessme

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beebe |

om: rk Bott a h s m y p: g

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Name: hiromi otake| Top: spalding

@hiromiian lulemon

Name: kine 28 MODERNFIT

kostamo |

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r gym sha

: lu n Bottom : lululemo

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84 @kostamo

Bottom: hard tail

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7 PALEO

DINNER RECIPES THE WHOLE FAMILY WILL ENJOY!

CHICKEN

PALEO ITALIAN CHICKEN FINGERS Ingredients 2 lbs chicken tenderloins 1 cup almond flour 3 tablespoons tapioca starch 1 1/2 teaspoons garlic salt 1 teaspoon sea salt (optional) 2 teaspoons Italian seasoning 1/4 teaspoon black pepper 2 eggs 1/4 cup coconut oil 1/2 teaspoon paprika

Preparation Heat 1/4 cup coconut oil in a skillet over medium high heat for 5 minutes. While the oil is heating, prepare the chicken. Place almond flour, tapioca starch, garlic salt, salt, Italian seasoning and pepper in a bowl and mix. Put the whisked eggs in a separate bowl. Dip each chicken tenderloin into the egg and then coat each with the almond flour mixture.

Place the prepared chicken into the hot oil and fry it for 5 minutes. Once the first side is browned, turn the chicken and fry the other side for another 5 minutes, or until the chicken is golden brown.

Make sure there’s no pink in the middle. Sprinkle paprika over the chicken tenders about a minute before they are done. Serve with your favorite dipping sauce and sweet potato fries! Enjoy!

PALEO BACON WRAPPED BBQ CHICKEN BITES Ingredients 4 boneless, skinless chicken breasts 1 lb. bacon ½ cup homemade BBQ sauce; Toothpicks; Preparation Preheat your oven to 350 F. Wrap each chicken piece with a half-slice of bacon and secure with a toothpick.

Brush each chicken bite with BBQ sauce.

Place in the oven and bake for 15 to 20 minutes.

Turn the chicken bites over, and brush again with BBQ sauce.

Bake for another 15 to 20 minutes.

Serve with favorite veggie. Enjoy!

RED MEAT

PALEO SWEET POTATO STEAK NACHOS Ingredients 2 flank steaks 2 sweet potatoes, sliced 1 tomato, diced 6 sweet small bell peppers, sliced 1 green onion, thinly sliced 2 tbsp. taco seasoning 2 tbsp. coconut oil 1 tsp. paprika Sea salt and ground black pepper 1 lime, wedged Fresh salsa

Preheat oven to 375 F. In bowl combine the sweet potatoes and coconut oil, sprinkle with paprika and season to taste.

Lay the sweet potatoes on a baking sheet and bake 20 to 25 minutes, turning once.

Season the steaks with the taco seasoning.

Put steaks in skillet and cook until desired, about 2 to 3 minutes per side for medium.

Cut the steaks into bite-size pieces and set aside.

Layer the steak, diced tomato, bell pepper, and green onion, on top of the cooked sweet potatoes on the baking sheet.

Place in the oven and bake another 5 to 8 minutes, serve with fresh salsa and lime wedges.

Enjoy!

PALEO VEGGIE STEAK ROLLS

Ingredients 8 to 10 thinly sliced sirloin (this is the wrap) 1 bell pepper, thinly sliced 1 red onion, thinly sliced 1 zucchini, thinly sliced 1 bunch baby asparagus, sliced lengthwise 2 garlic cloves, minced 2 tbsp. coconut oil Sea salt and ground black pepper Toothpicks Preparation Heat coconut oil in a skillet over medium heat.

Add the garlic and cook 1 to 2 minutes.

Add all of the thinly sliced vegetables, season to taste and cook until softened, 4 to 5 minutes.

Preheat grill to medium-high heat.

Place some of the vegetables in the center of each slice of beef.

Tightly roll the meat around the filling, and secure with a toothpick.

Season each beef roll to taste with sea salt and ground black pepper.

Grill the beef rolls, 2 to 3 minutes per side.

Enjoy!

PORK LOIN

PALEO APPLE CINNAMON PORK LOIN Ingredients 2 - 2.5 lbs pork loin 3 apples, peeled and sliced 1/2 cup chicken stock 1 1/2 tsp sea salt 1/2 tsp black pepper 1 tbsp ground cinnamon 1 red onion, sliced

Preparation Season the pork to taste with sea salt and ground black pepper.

In skillet brown the roast on all sides.

Cut 3-inch deep slits into the pork.

Insert the apple slices into each pork slit.

Place half of the remaining apples in the bottom of the slow cooker.

Place the roast over the apples.

Then add the onion and remaining apples.

Add the chicken stock and sprinkle everything with cinnamon.

Cover and cook on low for 6-8 hours.

Serve with your favorite veggie. Enjoy!

PALEO PULLED PORK STUFFED SWEET POTATOES Ingredients 2 lbs. boneless pork loin 4 large sweet potatoes 2 small red onion 2 garlic cloves, minced ½ cup beef stock 1 tsp. chili powder 1 tsp. paprika ½ tsp. ground cumin 1 cup BBQ sauce, extra for topping Sea salt and ground black pepper

Preparation In a small bowl, combine the chili powder, cumin, paprika, and salt and pepper to taste.

Rub the mixture evenly over the pork.

Place one chunky cut onion, garlic, and beef broth in a slow cooker. Place pork on top.

Cover and cook on low for 8 hours.

Preheat your oven to 400 F. Bake sweet potatoes for 45 minutes, or until potatoes are tender.

Remove the meat from the slow cooker and place in a large bowl. Use a slotted spoon to remove the onion chunks and place in the same bowl as the pork. Using two forks, pull the meat apart.

Add the BBQ sauce and mix. Cut a slit in each sweet potato.

Fill each sweet potato with the pulled pork. diced red onion and extra BBQ sauce on top and serve.

Enjoy!

FISH

PALEO FISH AND CHIPS

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Ingredients 1 lb fish, cut into strips â…“ cup coconut flour 1 tsp garlic powder Âź-1/2 tsp cayenne pepper sea salt and pepper, to taste 2 eggs coconut oil for frying Preparation Cut fish into strips.

Combine the coconut flour, sea salt and peper, garlic powder and cayenne pepper in a bowl.

Whisk the eggs in another bow.

Coat the fish strips in the coconut flour mix and then coat each in the eggs.

Place 1-2 tbsp of coconut oil in a large skillet.

Fry the fish strips in batches for 2-3 minutes each side over medium low heat or until browned.

Add more coconut oil as needed.

Serve with sweet potato chips!

Enjoy!

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