Why is sleep so Important? MEET GRETCHIN RUBIN OF THE HAPPINESS PROJECT
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CONTENTS 8 Meet Gretchen Rubin
12 Finding Your Inner Calm 14 Outsmart Inflammation
18 Dave Hughes Tells Us How To Retire Fabulously 21 Dr. Axe Wants Us To Lead Our Best & Healthiest Lives
24 Pleasure And The Older Woman 26 Meet Melissa Hartwig 30 Why Sleep Is So Important
34 What It Means To Be Happy
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We are excited to share this, our inaugural issue with you. e created this magazine to educate and inspire you along your journey to be the heathiest version of yourself! Just because you’ve reached a certain age does not mean that you have to hold back - in fact we truly believe that as we get older, we become more strong, wise and valuable - to our families as well as society! e are very excited to have Dr Joshua Axe share his words or wisdom. e are also pleased to share an amazing article from Gretchen Rubin of The Happiness Project in this issue. Take some time to read both articles, they are well worth your time! Another great contributor we are pleased to share with you is a Dave Hughes. Dave has done remarkable work in the field of Retirement Lifestyle Planning.
Plus some other great info: Outsmart Inﬂammation - with chronic inﬂammation proven to play a role in almost every major disease, including cancer, heart disease and Type II Diabetes, this article sheds the light on clever ways to avoid inﬂammation, as well as everyday coping strategies if you do suffer from inﬂammation. Why sleep is so important - the CDC reports that 1 in 3 Americans don’t get enough sleep. Considering the fact that sleep plays a vital role in the proper functioning of your brain, endocrine system, kidneys and other organs, it’s time we start focusing on getting enough sleep, don’t you think? Have you been told your libido will go down as you age? In this article, we take a closer look at this absolute rubbish, erm I mean myth. We look at ways to ensure you maintain healthy sexual relations, well beyond your retirement years. As you can see, our magazine is filled with information to open your eyes to true health information, with the hope that you make growing older an enjoyable experience. Our goal with Health Wisdom Magazine is to support you on your journey to enjoy life as you age! Thanks for taking the time to read it!
Contributors Dave Hughes worked in the corporate world as a software engineer, trainer, and manager for 34 years. Dave found very few resources devoted to envisioning and planning for the lifestyle you wish to enjoy after you retire. Within that space, retirement lifestyle planning information that addressed the particular needs of the Lesbian, Gay, Bisexual, and Transgender (LGBT) community was virtually nonexistent. While most retirement issues are the same regardless of your orientation, LGBT people do have a few special concerns, particularly regarding places to live, medical care, and the presence of a supportive community. Dave created Retire Fabulously! to fill this gap. He wanted to create a community of both retirees and those who are actively looking forward to retirement, so that we may all enrich our experiences. In short, he wants to help everyone to live happier lives. www.retirefabulously.com @retirefabulously @retirefabulously
Gretchen Rubin is one of today’s most influential and thought-provoking observers of happiness and human nature. She’s known for her ability to distill and convey complex ideas with humor and clarity, in a way that’s accessible to a wide audience. She’s the author of many books and has an enormous readership, both in print and online, and her books have sold almost three million copies worldwide, in more than thirty languages. She’s been interviewed by Oprah, eaten dinner with Daniel Kahneman, walked arm-in-arm with the Dalai Lama, had her work written up in a medical journal, and been an answer on the game show Jeopardy! Gretchen Rubin started her career in law and was clerking for Supreme Court Justice Sandra Day O’Connor when she realized she wanted to be a writer. Raised in Kansas City, she lives in New York City with her husband; they have two daughters (a college freshman and a seventh-grader). www.gretchenrubin.com @gretchenrubin @gretchenrubin Melissa Hartwig is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. She is the co-creator of the original Whole30 program, and a four-time New York Times bestselling author. She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, Details, Shape, Outside, and SELF, and ranked #27 on Greatists Top 100 Most Influential People in Health and Fitness in 2017. Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on social media and branding, health trends, and entrepreneurship. Melissa enjoys kettlebell training, yoga, hiking, solo traveling, and riding her motorcycle. She lives in Salt Lake City, UT. www.whole30.com @whole30 @whole30
When thinking about the goals we want to achieve in life, a large portion of the population will nominate happiness as one of their ultimate conquests. But what is it that makes you happy? The answer is different for every single person. But in a quest to discover what it is that makes people happy, one of todayâ€™s most influential and thoughtprovoking observers of human nature â€“ Gretchen Rubin â€“ decided to dedicate a year to uncovering the answer. The result is her book, The Happiness Project, and it has become much more than a worldwide bestseller. It is a movement.
People around the globe are resonating with Gretchen’s eloquent mix of cutting-edge science, the wisdom of the ages, lessons from popular culture, and her own experiences in the book and her ultimate exploration into how people can make their lives happier, healthier, more productive, and more creative. Happiness Project groups are springing up everywhere, allowing people to discuss what it is that makes them happy and it has prompted people to dedicate space and time to uncovering what it is that makes them truly happy. Gretchen’s journey saw her try a number of different strategies to test the myths of what creates happiness and she examined the results with an open, scientific mind. She tested out everything from singing every morning, to cleaning out her closets, reading Aristotle and “generally having more fun” as her book cover declares. The success of The Happiness Project and her other New York Times bestsellers, The Four Tendencies, Better Than Before and Happier at Home, has seen her sit on the couch across from Oprah for interviews on OWN, eat dinner with 2002 Nobel Memorial Prize winner Daniel Kahneman and walk armin-arm with the Dalai Lama. Her work has featured in a medical journal and The Happiness Project also became the answer to a question on the game show Jeopardy. When most people think of what makes them happy, the usual answers fall to love, money, family and fulfillment, but in her blog “11 Happiness Paradoxes to Contemplate as You Think About Your Happiness Project,” Gretchen reveals that “often, the search for happiness means embracing both sides of the paradox.”
Her paradoxes include: 1. Accept myself, but expect more of myself. 2. Take myself less seriously—and take myself more seriously. 3. Push myself to use my time efficiently, yet also make time to play, to wander, to read at whim, to fail. 4. Strive to be emotionally self-sufficient so I can connect better with other people. 5. Keep an empty shelf and keep a junk drawer. 6. Think about myself so I can forget myself. 7. Control and mastery are key elements of happiness; and so are novelty and challenge. 8. Work can be play, and play can be work. 9. The days are long, but the years are short. 10. Happiness doesn't always make me feel happy. 11. Flawed can be more perfect than perfection. 12. Spend out, to become rich. So don’t wait until the New Year is upon us to start thinking about what will make you happy in the 12 months ahead. Start now and aim for sustainable happiness by peeling off the layers of the metaphorical onion to discover the true meaning of happiness for you. Gretchen has taken a huge chunk of the guess work out of this quest for you and a quick read of her book might give you some great insights into what might work for you. Or, you could seize the day and embark on your own happiness project – you might be pleasantly surprised where it might take you… To hear more from Gretchen visit: www.gretchenrubin.com @GretchenRubin @GretchenRubin
F I N D I N G
F L E U R
As our lives become increasingly busy - work, children, trying to juggle a personal life - you may ﬁnd yourself in a constant state of high alert and stress. You spend your days feeling like the hamster on the wheel and struggle to put down the day’s tasks come nightfall. Your inner calm? What’s that again? Life has plenty of obstacles that derail you and throw you off path, but ﬁnding your calm and getting back on track doesn’t have to be a huge task. Despite how busy and chaotic your life feels, there are simple and quick ways to reconnect with your inner calm and become more productive, happier and healthier as a result.
Y O U R
C H A P M A N
Playful paws Taking ﬁve minutes to sit and pat a beloved pet, play with them or even just watch them frolic in the yard will leave you feeling calmer. This is because your body produces the feelgood hormone oxytocin when engaging in pleasant activities, which has the magical effect of melting stress away. If you don’t have a pet, seek out some of those viral funny cat videos online for a laugh!
Exercise for stress relief Exercising is a very simple strategy, but for some people having time to go
to a gym or participate in classes isn’t a reality. However, small walks are just as effective as an hour sweat session at the gym when it comes to ﬁnding calmness in your day. Ideally, take your walk outside in a beautiful natural environment, such as on the beach or in the forest. You will return calm and focused, ready to tackle your next project or task with clarity and motivation.
Get creative Having a creative outlet is another excellent way to release some tension and ﬁnd your inner calm. Whether it’s writing, drawing, painting, singing or dancing, expressing your feelings through art is a tried and true way to ﬁnd your inner calm. You also have the opportunity to make something beautiful and powerful at the same time! If you don’t have a creative outlet just yet, try some out and see what works for you.
Decluttering The principle is simple - a clear and tidy space makes for a clear and tidy mind. At work, a well-organised and clutter-free station will help you stay on top of your professional game, and not feel like tasks are piling up on top of you. Keep your house in the same manner and you will feel more calm and at ease when you return home at the end of a long day. Declutter one space at a time to avoid overwhelm. Perhaps starting with your pantry or wardrobe, or clearing out that mountain of body washes and bath bombs in the cupboard. At work, take 10 minutes each day between jobs to go through one drawer or shelf at a time. Taking these small steps to tidy your space will immediately make you feel a little freer and calmer.
Letting go In a world where we are all vying the ultimate success and perfection, it can be hard to accept there are things that we cannot change. Attempting to control everything and everyone will simply leave you exhausted. Let go, out-
source and delegate, and spend your time and energy enjoying the company of loved ones and moving your own goals forward instead. Despite how busy you are each day, ﬁnding your inner calm does not have to be a huge task.Discover ways that work for you and build them into your daily routine, and you will enjoy greater health, happiness and productivity as a result.
Outsmart INFLAMMATION BY FLEUR CHAPMAN
Inflammation is the body’s natural response to irritation, infection or injury, and can occur in any organ or system. We all know the acute symptoms - pain, restricted movement, swelling, or redness. Where inflammation occurs deep within the body, a feeling of unwellness or discomfort may prevail. Conditions such as asthma, heart disease, Alzheimer’s Disease, and irritable bowel syndrome are thought to be strongly related to chronic inflammation. Lifestyle factors play an important role in determining the level of inflammation markers within the body. While chronic conditions may require additional medical treatment or supplements, looking after yourself is key in any case.
Exercise Light to moderate exercise for just 30 minutes a day, 3-5 times a week, lowers your baseline inflammation markers for your whole body. This is due to the added release of the protein cytokine while you sweat. Regular yoga practice is also a great way to lower overall body inflammation by easing stress and keeping your body supple (and less prone to injury).
Diet Packing your diet full of anti-inflammatory foods may help reduce your pain and discomfort over time. In particular, seek out foods rich in omega-3 and antioxidants and find creative ways to enjoy them daily: Oily fish, such as salmon, sardines, herring, and mackerel - these are all delicious grilled, panfried or lightly crumbed. Flaxseed - add this to muesli, home-baked breads or use as a yoghurt topper. Walnuts - simply enjoy these by the handful! Some brands of eggs and dairy products are omega-3-fortified for an extra boost. Berries of all types - enjoy these fresh, stewed, baked into desserts or dried. These are also high in vitamin C, another important anti-inflammatory agent. Dark green leafy vegetables such as kale, spinach, and collard greens - add these to
your smoothies, salads, or casseroles. Avocado - this creamy fruit is a perfect toast topper or addition to a fresh salad. Why not try some in your smoothie too? Dark chocolate (yes!) - enjoy a small amount of high quality, 70 per cent (or above) cocoa chocolate for an antioxidant hit. Supplement these anti-inflammatory superfoods with an array of your other favorite fruits and vegetables for a well-rounded diet. Avoid large quantities of red meat and high-inflammatory foods and drinks. These include anything that is made with refined sugar, high levels of fat or is ridiculously processed. In short, if you can’t read the ingredients - it’s probably not good for you!
Anti-inflammatory additions Spice up your fresh meals with aromatic antiinflammatory spices. One of the best-known is turmeric, valuable here for it’s high curcumin content. Turmeric is an amazing spice that is readily available in powdered or paste form. Add it to your savoury dishes for a warm flavour and incredible yellow colour. Include a pinch of black pepper wherever you use turmeric to boost the body’s absorption of curcumin. Black pepper itself is also a fantastic anti-inflammatory addition to your diet. Ginger is another spice to use liberally in the kitchen. This one is wonderful for use in drinks, warming desserts or added to savoury dishes. Fresh is best if you can find it, but ginger is readily available in powdered form from the supermarket.
Other lifestyle considerations It probably goes without saying, but indulging in smoking, alcohol, and sugary drinks is not going to do you any favours. Do your best to cut down on these and your body will thank you. If inflammation is a part of your life, try some of these lifestyle tips and see how you feel. As always, if symptoms persist or you are just not feeling right, consult a healthcare professional for advice.
Buckwheat & Ginger Granola prep time 15 minutes
cooking time 10 mins + 45 mins
oz.oats steel cut oats 10 oz. buckwheat 8 oz. steel8cut 7.5 fl. oz. apple puree/ 7 oz. sunflower seeds 7 oz. pumpkin seeds 10 oz. buckwheat 6 T coconut oil sauce 10.5 oz. pitted dates 7.5 fl. oz. apple puree/ 6 T coconut sauce 7 oz. sunflower seeds oil 1 t turmeric powder a piece 4 T raw cacao powder of ginger, the size of your thumb 7 oz. pumpkin seeds 1 t turmeric powder a piece of ginger, the size of 4 T raw cacao powder 10.5 oz. pitted dates your thumb 1. Start by pre-heating the oven to 350°F. 2. Place the oats, buckwheat and seeds into a large mixing bowl and stir well. 3. Place dates, apple puree/sauce and coconut oil in a saucepan and heat on medium high heat. Allow the mixture to simmer for five minutes until the dates are nice and soft. 4. While the dates cook, peel the ginger and grate it into the date mixture. 5. When the dates are soft, place the mixture into a blender with the raw cacao powder and blend until the mix is totally smooth, then pour over the seed & grain mixture. Stir well so that everything is coated. 6. Grease one large or two medium baking trays with coconut oil before spreading the granola out over them. 7. Place the baking trays in the oven and bake for about 45 minutes - after 15 minutes, remove the trays from the oven and stir everything well so that the top doesn’t burn, then keep doing this every 5 to 10 minutes for the rest of the time it’s in the oven. 8. Once it’s nice and crispy, but not burnt, take the granola out of the oven and allow it to cool before placing it in an airtight container. 9. Use the granola within 4 – 6 weeks.
T E L L S U S W H AT I T M E A N S TO R E T I R E FA B U LO U S LY
He sees retirement as more of a Renaissance – a time to reinvent yourself.
“To me, retiring fabulously means rediscovering your true passions and engaging with them. It means becoming the person you truly are or want to be, as opposed to the person you had to become to be successful in your career. It’s having the freedom to live life on your terms and do what makes your heart sing.”
Why? Because you have the opportunity to do what you want to do and live where you want to live without having to consider career advancement and earning potential.
Long before he was recognised in Next Avenue’s 2017 Top 50 Influencers in Ageing, Mr Hughes spent most of his career as a software engineer and then as a manager.
“It’s a once-in-a-lifetime opportunity and it’s incredibly liberating,” Mr Hughes tells Health Wisdom Magazine.
“I enjoyed those things and I did reasonably well at them, but that was a career path and an identity I chose because I could make a good living at it. In
The word ‘retirement’ carries baggage for some people, like it’s a finish line or the beginning of the end. But Dave Hughes, the founder of Retire Fabulously, has a completely different viewpoint.
my heart, I have always wanted to be a jazz trombonist. With my level of talent and discipline, that probably would not have been a very successful career path for me. But now that I’m retired, I can do that,” he says.
“Retirement can be the happiest period of your life. I encourage people to have something to retire to, not just something to retire from. It gives you something to look forward to and more incentive to save,” he says.
“I play in several bands. My ability to earn a living doesn’t depend on it. I have also discovered that I enjoy being a writer. Retiring fabulously doesn’t mean you need a large amount of money to spend on lavish, extravagant living. Many of the things you can do to enjoy a happy and fulfilling retirement are free or inexpensive, and for those things that have a cost there are senior discounts. You may be able to earn some extra money from pursuing your passions. I get paying gigs every now and then and I earn a little bit of money from my writing.”
“If all you do is stop working, then you’ll probably end up spending more time in front of the TV or the computer, in which case you probably will be bored. There are many ways you can lay the groundwork for your retirement while you’re still working, especially if you plan to launch a business or start learning new things.”
Mr Hughes, who wrote the popular Smooth Sailing into Retirement and Design Your Dream Retirement after Retire Fabulously was born, admits that while he looked forward to retirement throughout his working career, he didn’t get serious about designing his own ideal retirement lifestyle until his final year at work.
“I encourage people to curate their life, just like a curator at a museum decides what will be displayed in the museum and what won’t. Sometimes the quality of your life is determined as much by what you take out of it as what you put in,” he says.
Like many others, he found his retirement “popped up on the horizon” sooner than he expected when his company offered him an attractive early retirement package. “After debating for a half a year with my husband, we decided to take it. I started looking around the internet for information about what retired life was really like and how to maximize this great opportunity, and I didn’t find very much. Everything was about saving enough money, how to invest and so forth,” he says. “Of course all of that is important, but I knew that there was more to enjoying a happy retirement than simply saving enough money. Money does not buy happiness in retirement any more than it does at any other time in your life. So I started Retire Fabulously to fill that void.”
Mr Hughes says a fabulous retirement includes a mix of activities that provide physical activity, mental stimulation, socialisation, and fulfilment.
“I think the chances are good that your retirement will turn out the way you visualise it. If you think your retirement will be a period of decline and boredom, it probably will be. If you envision your retirement as an exciting new life stage filled with discovery, engagement, freedom, and fulfilment, it probably will be. People who are happy, engaged, and active usually live longer than people who are lonely, bored, and sedentary.” Because a fabulous retirement is different for each individual and couple, those who might need a little guidance can download a free guide from retirefabulously.com. “While you’re there, you can sign up to receive a notification whenever I publish a new article. My next book, tentatively titled The Quest for Retirement
Utopia: How to Find the Retirement Spot That’s Just Right for You, will be released in early 2019,” Mr Hughes says.
With more people spending two or three decades, even longer, in healthy and active retirement, Mr Hughes says it is a significant portion of your life and presents a wonderful opportunity for freedom and fulfilment, as long as you envision it that way and plan for it.
For more from Dave Hughes visit: www.retirefabulously.com @retirefabulously
WANTS YOU TO LIVE YOUR BEST
(AND HEALTHIEST) LIFE Heâ€™s not a medical doctor, but Dr Josh Axe can help make your body healthier and stronger - one cup of bone broth at a time. A chiropractor, natural medicine practitioner, and nutritionist - the Dr bit comes from a PhD - the popular American health guru offers easy to understand advice on healthy living, eating, and exercise. His phenomenal success has translated to nearly three million Facebook followers, numerous TV appearances, and several bestselling books including, Eat Dirt, which focuses on the importance of gut health. Axe has got tons to say on all manner of other health related subjects. Head to his YouTube channel and you can learn how to cure plantar fasciitis or find a recipe for turmeric tea. Visit his website and you can pick from an array of articles by Axe or his team of writers, such as which house plants work best for cleaning the air, and the benefits of regular exercise (four times a week is optimal!). We break down Dr Axeâ€™s core message.
W H AT ’ S H I S A L T E R N AT I V E ?
S WA P P R O C ES S E D F O R K E TO
Dr Axe is a passionate believer and follower of functional medicine, which takes a whole-body approach to well being and health. “I think it’s really important that people learn to just listen to their bodies,” he explains.
Unlike a lot of keto diet fans, Dr Axe doesn’t encourage his patients to stay on the highfat, low-carb diet in the long-term. Instead, he suggests three months is optimum, explaining it can kick start the path to health or target specific issues. It’s a great start for balancing blood sugars, losing that stubborn and dangerous visceral fat around our middles, or other medical issues. As he explains, “the keto diet works when no other diet will”.
He urges us to consider the everyday ailments we live with and take proactive steps to heal ourselves using whole foods, exercise and ancient remedies. He also recommends we balance our lives by having an enriching spiritual life and volunteering within the community.
A RECIPE FOR GOOD LIVING Axe’s interest in alternative health originally began when his mother was diagnosed with cancer. Later, when she faced a second diagnosis, Axe began advising her on changing her lifestyle and diet to best support her recovery. In 2008 Axe opened a functional medical centre in Nashville and in 2010 worked helping US athletes to get ready for the 2012 Olympic Games. Since then, he’s written extensively about his passion for using food as medicine.
YOUR GUT HAS A LOT TO ANSWER FOR Dr Axe believes that many ailments can be healed by having a healthier gut. “It’s really important that we understand that our digestive health is critical for the health of almost every organ, tissue, and cell in our body,” he says. In particular Axe explains that those with bloating, food sensitivities, thyroid issues, fatigue, joint pain, headaches, skin issues, and digestive problems should take a leaky gut test and then consider eliminating certain foods from their diet. He believes that left untreated, leaky gut syndrome can lead to autoimmune diseases as well as depression, arthritis, eczema, and chronic fatigue. Grains such as wheat, soy, rice, and spelt should be avoided by sufferers and he recommends sprouting and fermenting other grains, avoiding gluten and - of course! - sugar.
HOW TO HEAL “People are really moving toward taking care of their body naturally,” explains Dr Axe. As a starting point, Axe recommends practical food based solutions, beginning with that gut-healing favourite: bone broth. Because it contains collagen and the amino acids, proline and glycine, he claims it will help heal damaged cell walls. Other foods to include in our diets include kefir, natural yoghurt, fermented vegetables, such as kimchi and sauerkraut, coconut products, sprouted seeds, healthy fats, grass fed beef, lamb, and wild-caught fish. He also recommends two pieces of fruit a day, eaten in the morning.
LISTEN TO OUR ANCESTORS Dr Axe is also a passionate believer in using herbs, essential oils and traditional healing methods. Turmeric and ginger are two particularly powerful anti-inflammatory ingredients that can be included in our everyday diets. Plant oils such as lavender - which can ease insomnia and stress - and frankincense which calms the nervous system and has antiinflammatory properties - can have a powerful impact on our emotional health. Ancient techniques such as acupuncture can help alleviate pain and fatigue as well as boost our immune systems.
For more please visit: www.draxe.com @DrJoshAxe @drjoshaxe
AND THE OLDER WOMAN By Fleur Chapman
Ladies, let’s talk about pleasure - in the bedroom (or wherever!) As we age, sexual intimacy may not have the same appeal. Real talk, your body isn’t what it used to be and you are increasingly tired from the day-to-day. There is so much going on in your life that come evening, all you want to do is sleep. Your partner half-heartedly makes an advance and you give each other the ‘not tonight, dear’ look. The moment has passed... You are not alone, sister! While there is certainly not a ‘one size fits all’ (excuse the pun) approach to love, there are ways to spark up that interest and once again enjoy pleasure-filled moments with another kindred spirit. The first step - be comfortable in your own skin. If you are squeamish about the stretch marks, wrinkles and wobbly bits the years have kindly donated, then you are both in for some hard work. Relax, let yourself go and enjoy the moment. Clothes on, or clothes off - it’s your choice. Intimacy doesn’t have to be all skin-to-skin, it is a personal, deep connection shared between two people. Think back to when you first started dating. No doubt, you would make an effort, plan the evening well in advance and the excitement would build. Nowadays? Married, single or somewhere in between, when was the last time you went on a proper date? It’s time to book a nice restaurant, get excited again, doll your-
self up and get out of the house. Taking the time to sit together and chat over a meal (cooked by someone else!) and perhaps a drink or two is a lovely way to reconnect your souls. You will feel great all dressed up, plus you get the chance to see your partner freshened up, stoking that fire of desire for when you get home. With kids no longer in the family home (or at least old enough to know how to knock!) change up your normal pleasure-making routine and try something new. It doesn’t have to be something with batteries (although….), maybe just getting together at a different time of day is enough to get you over the edge. Shower together, offer each other a massage, or just pretend you are 15 again and indulge in a make-out session. The internet is a wonderful place for ideas, but go forth with an open mind! Lastly, be gentle on each other - physically and emotionally. As we age, what it means to be intimate changes. If one of you is unwilling or unable to swing from the chandeliers - that is ok! Communicate, talk openly and respect each other’s boundaries. With maturity brings experience and a clear definition of what you want - and do not want. There is no reason to let older age hold you back from discovering a part of you once thought lost. Pleasure is a wonderful thing worthy of your attention once more.
Meet Melissa Hartwig, Co-Founder and CEO of
Whole30 Taking a natural approach to weight loss and wellbeing There are hundreds of fad diets out there on the market all promising amazing results and often quick fix solutions. As we get older and especially for women as our bodies change, our general health, well-being and diet become increasingly important. Allthough weight loss or weight maintenance is often, for many, a major factor in adopting a particular diet, it is vital that it is only one component and that any food fad you follow has your overall health as the primary objective. Melissa Hartwig, Co-founder and CEO of Whole30, a diet and wellbeing program aimed at encouraging people to eat ‘clean’ for 30 days, is a big advocate of adopting a big picture approach to your diet and to focus on overall health and well being rather than specific weight loss - especially for older women. Whole30 focuses on eliminating certain food groups that could be having a negative impact on your health and fitness without you even knowing it. The program is based around the idea that certain foods can actually cause inflammation in your body and as a result cause many symptoms and ailments. The ethos is simple - eliminate the foods and you will eliminate the symptoms, and as a result you will look and feel better. Here we sit down with Melissa and find out
why the Whole30 approach has been such a success for women and why it has them feeling and looking so good.
Hi Melissa, we are hearing some amazing things about how the Whole30 approach is transforming the lives of many woman in their 40s and older. Can you tell us about some of your success stories? The fastest growing Whole30 demographic over the last two years are women in their 50s and 60s, and the transformations they are experiencing with the Whole30 are nothing short of life changing. Just last week I heard from Victoria, who discovered on her Whole30 that certain foods trigger her hot flashes. She was having 15-20 per day, but by avoiding these foods, she’s been able to sleep completely-flashfree. While no diet “cures” menopause symptoms, we also regularly hear that participants have fewer headaches on the program too.
Wow that’s amazing. What are some of the other health benefits women are experiencing as a result of adopting the Whole30 approach? Almost everyone who does Whole30 reports increased energy, deeper sleep and less bloating, heartburn and digestive distress. But women in their 40s, 50s and 60s also consistently report
a reduction in chronic pain, especially joint pain and swelling. But perhaps the most widely touted benefit is a dramatic shift in participants’ emotional relationship with food.
Well that makes us need to ask you why do you think food has become such a complicated thing for people and why do so many of us have such an emotional relationship with food? First, we have complicated emotional relationships with food that go back to childhood. We cleaned our plates so we’d earn dessert, we got treats when the grandparents visited, and as we grew up, we were bombarded with messages of rewarding ourselves with chocolate, sweets and later alcohol. This carries into adulthood, leaving us feeling enslaved to certain foods and unable to break the cycle through “moderation” and “portion control”. Secondly, the highly processed, food scientist-created foods we have today combined with “diet culture” (where your self worth is based on the number on the scale) are trapping us in a cycle of craving, overconsumption, guilt, shame, and stress. Which leads to more cravings. Lastly, we have access to more information than ever now thanks to the Internet and social media, and the messages on “good” foods and “bad” foods is always conflicting.
Can Whole30 change how women think about food? This is why the Whole30 is so valuable. It’s not prescriptive, like “you have to eat like this
forever.” We’re not saying “these foods are bad for you.” We aren’t focused on weight loss, or asking you to restrict or count calories. All we’re saying is, “These foods are commonly problematic. You wont know if they’re problematic for you until you do our self-experiment. Once you’re done, you’ll have a blueprint that works for you.” And along the way, we’ll help you test your habits and emotional relationship with food so you come out on the other end feeling in control of your food for the first time in a long time.
Finally, are there any particular types of food that you recommend women 40 plus should be including in their diets? The most important recommendation for anyone, but especially women in their 40s and older, is to try to eat an anti-inflammatory diet. Chronic inflammation is at the root of so many lifestyle related diseases and conditions. The Whole30 is designed as a self-experiment, to help you figure out which foods work best for YOU. This allows you to create the perfect, sustainable diet for you – one that includes mostly anti-inflammatory foods, to keep you looking and feeling your best.
For more information of the Whole30 approach visit www.whole30.com @whole30 @whole30
Are You Boosting Or Busting Your Brain With The Foods That You Eat?
C l i c k H e r e t o Ta k e O u r Q u i z
Why Sleep Is So Important By Fleur Chapman
Sleep - restorative, regenerative and essential to our overall health and wellbeing. Yet, when we get busy, itâ€™s often the first thing we sacrifice. There are a number of important reasons why enough quality sleep each night is essential to everybody - so while you may feel like you are packing more into your day, ultimately, depriving your body of the sleep it needs will backfire.
Performance-enhancing Quality sleep is important for a number of reasons, not least our cognitive functioning during the day. We all know that feeling the day after a late night, when we are fuzzy, lack motivation and clarity, and just can’t seem to get anything done. It is the same for physical and athletic performance as well. A University of NSW study (https://www.ncbi.nlm.nih.gov/ pubmed/10984335) showed sleep deprivation to be equally detrimental to speed and accuracy as alcohol intoxication. After 17-19 hours without sleep, participants recorded test results as though they had a blood alcohol level of 0.05% - at which it is illegal in Australia to drive a car. Statistics aside, we all know we are a little slower when we are tired, we are less productive and motivation seems to float out the window.
Moderating body weight Did you know, people who don’t get enough sleep are more prone to weight gain? The reasons for this is thought to be partly related to unregulated hormone production, and partly environmental factors such as less motivation to exercise. People who sleep less also tend to eat more, and unfortunately that is often sugary, salty and caffeine-filled options that have a compounding effect on poor quality sleep.
Protection from chronic illness The other major reason sleep is so important is its protective function against developing chronic illnesses. A review by the University of Warwick (https://www.ncbi.nlm.nih. gov/pubmed/21300732) on studies in the area of heart health and sleep, concluded that sleep duration is a significant predictor of cardiovascular outcomes. Put simply, not enough sleep raised risk factors of participants for a major cardiac event. Similarly,
this study by the Boston University School of Medicine (https://www.ncbi.nlm.nih.gov/ pubmed/15851636) showed impaired glucose tolerance (a precursor to developing diabetes) when subjects slept six hours or less per day. Inadequate sleep also dampens the immune system, leaving you vulnerable to any cough or cold that passes by.
Maintaining good mental health Lastly, but certainly not least, is sleep duration and the link to mental health issues. One French study (https://www.ncbi.nlm. nih.gov/pubmed/16259539) estimated 90 per cent of patients with depression complained about sleep quality. There is a little bit of the chicken-or-egg question here, but there is no doubt poor sleep and mental ill-health go hand in hand. Don’t take sleep for granted and don’t deprive your body of the health-giving qualities sleep provides. There are simple ways to ensure you get enough rest, first and foremost by making sure you go to bed at a reasonable hour! Other things to try may be: • Stay off screens late at night • Avoid caffeine in the afternoon and evening • Exercise earlier in the day, rather than at night • Try soothing oils, massage, baths or meditation to help you relax into quality rest
Your body will thank you.
happiness GRIP PI NG
L ET T ING
BY F L E UR
There are many, many opportunities to experience moments of happiness everyday when we are open to them. As a professional, happiness may come from a steadily growing business, a glowing report from a customer or a new milestone reached. As a parent, our children offer that warm glow from their delightful smiles, tight hugs and pride over an accomplishment. Family,
The deﬁnition of happiness is a very personal and dynamic one. What makes you happy may not be true for your friend or spouse, and what makes you happy today may not work tomorrow. However, in some way or another, we are all chasing our ultimate and neverending ray of sunshine. That is what makes us work hard, exercise every day, run around after the children or ensure healthy meals are at the table each night. We set goals, we plan, we manifest our dreams - all in our drive to be happy. When it comes down to it, happiness is all about perspective. A cheery disposition attracts positivity. We all know the feeling when some days everything is rosy, no matter what life throws our way, but the next day?! Thunder and lightning over the smallest mishap. The difference is within ourselves and we have the power to choose how we react.
partners and friends also have the potential to provide us with daily doses of happiness from shared connections, support, and light hearted banter to ease tension at the end of the day. When you are able to feel happiness in your everyday and open your mind to opportunities, there is no limitation to what you can do. With the right attitude and determination, no matter your age or experience, the world is your oyster and you are fuelled to ﬁnd your ultimate happiness in grand ways. Big thing happen when you step out of your comfort zone and chase your dreams, so don’t be afraid - go for it! There will always be people who disagree with your plans or worry for the outcome, but more often than not this comes from a place of love and concern. Be open, honest and strong in your convictions. True supporters will be happy for you, no matter what happens. Remember the saying, “if at ﬁrst you don’t succeed….”? There is no such thing as failure, only an opportunity to learn and grow. You are the one in control of your own happiness, so never stop chasing the rainbow.Find the happiness in your every day and fuel that ﬁre to reach your dreams.