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Aug / Sept 2013

Back to School Issue


SMARTER KIDS? Feed them this... 7 BAD FOODS

You Should Be Eating


The Hottest Diet Trend

PLUS! Are You Doing


Ways to Guarantee Your Child’s Success



SUNSCREEN How Many Times Do You Have to Hear It?

ALTHOUGH IT’S BEEN KNOWN for some time that sunscreen may prevent aging, new research shows that sunscreen can have an actual effect on the skin’s appearance. In Australia, a study was conducted with 900 Caucasians, most of whom had fair skin and burned in the sun. Most used sunscreen some of the time; two thirds wore hats in the sun. During the four-and-a-half-year study, half the participants were told to carry on as usual. The other half were told to use sunscreen on a regular basis. The Annals of Internal Medicine reported that the participants asked to use sunscreen daily had suppler, smoother skin than those who didn’t. The sunscreen used in the study had a sun protection factor (SPF) of 15, filtering 92 percent of the sun’s rays, meaning that somebody who’d normally burn in 10 minutes would be safe for up to 150 minutes. The study was funded by the National Health and Medical Research Council of Australia.

on the


4 7 Bad Foods You Should Be Eating


7 Detox: The Hottest Diet Trend 9 5 Ways to Guarantee Your Child’s Success 25 Smarter Kids? Feed Them This... 26 Are You Doing Krav Maga Yet?

features 5 The Nordic Diet: Not So Fast!

10 What Can I Do to Help My Child Lose Weight? 12 Gaining Weight? Blame Your Anti-Depressant 13 Boost Your Child’s Brain Power with Sleep 14 The Problem with School Lunches 17 Stuck in a Rut? Change it Up! 18 Helping Kids Get Motivated 21 Time to Roto-Rooter Your Arteries 21 Skinny Alcohol 22 Fight the Foods That Cause Acne 23 Keep Your Goals to Yourself 28 Looking to Help Your Kids Development? Try These Simple Steps 29 Veganism: Learn from Where it Started

in every


6 Book Review: The Healthy Green Drink Diet 16 Nutrition Nook: Follow the Breadcrumbs 19 Before & After: Skinny News Success Stories 20 The Yoga Mat: Children & Anxiety 25 Eat Yourself Skinny: Baked Empanadas 27 The Doctors Office: Celiac Disease


Do Certain Foods Lead to Achievement?


contributors Publisher, Joey Dweck Sales Director, Kevin Many 201.569.2900 Design & Production, Sara Santora, Mandy Pepe Published Bi-Monthly Circ. 10,000 min. / edition

Skinny News, LLC, Tenafly, NJ

The content of this magazine is for informational purposes only and is not to be perceived as providing medical advice, diagnosis or treatment. The information provided in this newsletter should complement, not replace, the advice and relationship of your health provider. You should seek the professional advice of your doctor prior to beginning a new diet or weight loss program.


Martin Bland has been a certified Master Hatha Yoga teacher and therapist since 1964. He is a disciple of S.K. Majumdar. Martin conducts classes in Bergen County for groups and individual from beginners to advanced yogis!


Samantha is a health food enthusiast, always researching the latest health recipe. She has a passion for sharing these healthy recipes so everyone can enjoy their favorite dishes without the calories!


Susan Holmberg is a member of the National Certification Board for Nutrition Specialists, a Certified Nutrition Specialist (CNS), and had a Master’s Degree in Human Nutrition. She has been a 20 year teacher of cognitive behavioral technique. Susan has spent the last several years teaching weight management skills and preventive health behaviors through individual sessions laced with compassion and humor.


Dr. Deane Penn has been a practicing gastroenterologist and internist for over 35 years. He is board certified in both disciplines. Seeing the explosion in obesity in the US that has led to rampant increases in diabetes, hypertension and cancer, he has taken extra courses in bariatric medicine. With his sympathetic, encouraging and optimistic manner, Dr. Penn believes he can make a difference for many patients with this serious problem.

Everything that needs to be said Has been already said But since no one was listening Everything must be said again

...Andre Gide


WELCOME TO THE second magazine editionof Skinny News. From our humble beginnings as a four-page newsletter a year ago, we’re on our way to becoming a full-fledged force in publishing. But not just any force. Skinny News is published with one goal in mind – to empower our readers. As we say, “We don’t write about our readers, we write for our readers.” At Skinny News, we’ve assembled the best team of writers, editors and graphics people to bring you the latest on diet and health. We cut the news down to bite-size pieces (pardon the pun), for readers who don’t have much time and just want the bottom line. We try to stay away from the “usual” advice, like “eat your vegetables” and “drink 10 glasses of water a day,” to bring you only the latest research. Together with a crack team of developers who extend our presence on-line at, we’re dedicated to improving our readers’ lives. In this back-to -school issue, you’ll find the latest in research on raising healthy kids. And, as always, cutting-edge news on diet, nutrition and exercise. We want to welcome our contributors, who will be featured regularly in these pages. If you like what we‘re doing and would like to become a part of the Skinny News Team, please reach out to me at

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Bad Foods You Should Be Eating

WHEN WE’RE DIETING, certain foods are considered off-limits, like wheat/gluten, eggs, potatoes, fruit, soy, alcoholic beverages and fried foods. But according to Katherine Tallmadge, M.A., R.D., registered dietitian and author of “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations, the so-called “bad” foods are actually pretty good for you.


Gluten and wheat-free foods are popular foods dieters have been avoiding. But according to according to Tallmadge, they’re actually healthy because they’re linked with a lower risk of diabetes, heart disease, cancer and weight gain.

Tallmadge also said she believes the fear of fruit is a leftover from the Atkins diet craze, which told dieters to avoid fruit due to the high carb content. But avoiding fruit can be harmful to your health. Decades of research illustrates that fruit reduces the risk of some cancers, heart disease, blood pressure and diabetes. Health organizations like the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, the National Cancer Institute and the American Heart Association recommend at least five cups of fruits and vegetables per day, because the health benefits are excellent.



In recent decades, eggs were given a bad rap due to the high cholesterol content. But the amount of cholesterol one egg per day raises in the blood is extremely small, according to Walter Willett, professor of epidemiology and nutrition at Harvard’s School of Public Health. And the good news is that eggs are low in saturated fat – only about 1.6 grams in the yolk.


Potatoes have been faulted for increasing blood glucose levels, insulin resistance, weight gain and Type 2 diabetes. But according to David Baer, research leader at the Agricultural Research Service of the Department of Agriculture, epidemiological research has not confirmed a connection between potatoes and weight gain or disease. In fact, he says they’re a great source of potassium, vitamin C and fiber. 4


Alcohol is another food people fear because of potential abuse, liver complications and excess calories. While these are all reasonable concerns, drinking moderate servings of alcohol with meals can reduce deaths from most causes, particularly heart disease, because it raises HDL (good) cholesterol, according to Baer.

And finally, while fried foods raise the caloric content, it doesn’t necessarily mean they’re not nourishing. The key is that fried food be eaten in moderation and cooked in healthy oils, like canola, safflower and olive. These unsaturated fats, monounsaturated fatty acids and polyunsaturated fatty acids have significant metabolic benefits, according to the U.S. Dietary Guidelines Advisory Committee.


Soy has been considered a risky food because research has shown higher rates of breast cancer in rats fed a concentrated soy derivative. But human soy consumption has found the opposite. According to Karen Collins, registered dietitian and nutrition adviser with the American Institute for Cancer Research, soy, when eaten during childhood and/or adolescence, may make breast tissue less vulnerable to cancer development later in life and probably has no effect on breast cancer risk when consumption begins in adulthood.


Not So Fast!

EVEN THOUGH OBESITY rates in Nordic countries are much lower than the United States, diabetes and other chronic diseases are definitely an issue there – which led a group of nutrition researchers in Iceland, Sweden, Denmark, Finland and Norway to create a healthy Nordic diet centered on local produce. The Nordic diet plan consists of berries (currants, bilberries and strawberries), canola oil, whole grains, root vegetables, poultry and game, and fatty fish like salmon, herring and mackerel. Sugar and red meat are avoided. The diet was experimented with on people with metabolic syndrome, a precursor to diabetes. Researchers found no changes in blood pressure or insulin sensitivity, but the bad cholesterol/good cholesterol ratios improved significantly, according to Lieselotte Cloetens, a biomedical nutrition researcher at Lund University in Sweden, who co-wrote the study. But, while the diet is healthy, Cloetens issued a warning that it may be a difficult diet to follow by people outside the Nordic countries since it recommends many locally produced food items. It is also yet to be determined whether the healthy Nordic diet can also help people lose weight – and keep it off.

Frozen Treats To Beat the Heat! If you want to be successful with weight loss, start snacking. There are so many great summer snacking foods that people don’t even begin to consider! For example, frozen peas and corn. Half a cup of peas has 55 calories and fiber. Eating the peas and corn frozen is a whole different experience. The same can be used with frozen berries and other fruits. Speaking about frozen foods, frozen juice bars and also a low calorie snack that is great on a hot day. With one of these tasty treats, you can practically hear the ice cream truck around the corner!

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The Healthy Green Drink Diet Advice and Recipes to Energize, Alkalize, Lose Weight, and Feel Great Making the world flawless one face at a time!

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by Jason Manheim ONE juice or smoothie a day — made from green vegetables such as kale, cucumber, celery, and spinach — works wonders for organ health, immune system strength, and weight loss. Now the founder of offers a persuasive argument for adding a green drink to your day, as well as recipes for dozens of different variations. Why drink green? • Green leafy vegetables are extremely alkaline and great for lowering your blood pH and remedying many common ailments and diseases. • By juicing or blending the vegetables into a delicious smoothie, you can enjoy the goodness of many more cups of greens that you could possibly eat in one sitting. • The juicing process also breaks down or removes the fibers of the plants so their nutrients are able to get into your system quicker. • The “green drink” approach offers dieters the chance to add some thing rather than take it away, without guilt. A cleansing detox drink is a fantastic, tasty way to consume all your necessary vitamins and minerals without having to resort to a processed multivitamin. Plus, greendrinkers quickly start to crave more fruits and vegetables, leading them to a healthier diet over all. The Healthy Green Drink Diet gives health enthusiasts all the tools they need to add green drinks to their daily routine and feel the wonderful, energizing results through and through.

You can do anything…. but not everything. 6

...David Allen

DETOX The H ttest Diet Trend DETOX, vegetarian, gluten-free and the HCG diet are the trendiest diets for 2013, according to the nation’s leading dieticians, doctors and restaurant managers. Dietician Jenni Klufa, Nutrition Services Director for Sky Fitness, says her clients talk about detox diets all the time, and she gives them safe guidance by recommending a 10-day detox that starts with a twoday fast using a master cleanse drink (water mixed with lemon, cayenne pepper and maple syrup) followed by juices, vegetables and fruit, and then finally meats, dairy and grains. Since vegetarian and gluten-free diets have become so popular, many restaurants cater to special needs. Due to allergies and celiac disease, gluten-free dishes avoid wheat and wheat-related products, including barley and rye. Restaurants cater to the special diets by using more vegetables and fruit and replacing regular flour with gluten-free almond or flax seed flour. The HCG diet has been popular for quite a few years, according to chiropractic physician Dr. Rebecca Ward, and it’s still one of the most requested diets. The diet is a combo of low-cal foods and HCG injections. (HCG is a hormone that’s produced in a pregnant woman’s body. It helps people lose weight because it changes the proportion of body fat to muscle in the body during treatment, diminishing the chances of a dieter rebounding to the original weight.) With this regimen, you can lose weight quickly, but you can also maintain muscle mass. And as a bonus, weight loss is concentrated in “problem” areas.

Chia— Not Just for Growing Pets! Chia Pod is an innovative snack recently launched by The Chia Co. This all-natural, gluten-free, non-dairy dessert is made of just three ingredients: chia seeds, pure coconut milk and sustainably farmed fruit. There is no added sugar. Chia Pod comes in four flavors: vanilla bean, mango, blueberry and banana. It contains omega 3, fiber and protein. 7


Ways to Guarantee Your Child’s Success in School

PARENTS want their kids to succeed in school, and this can be helped along by encouraging healthy habits in kids from the get-go. Here are five ways to help guarantee your child’s success in school:

1. Healthy Diet

If your child follows a healthy diet, he/she can excel in school. Start your kid off with a nourishing breakfast each morning. Discourage him/her from skipping meals, as hungry kids tend to struggle with their studies. Be sure to provide him/her with a low-glycemic snack between meals to keep the energy level up. Nutritious foods like eggs, chicken, fish, fruits, vegetables and whole grains are essential to a child’s brain. When rewarding your child, do so with something special, like a trip to a museum or a gift certificate to a favorite store, instead of using food to bribe your child into getting good grades. Try to eat at least one meal together as a family every day.

2. Plenty of Rest

Make sure your child gets to bed at a reasonable hour each night. Lack of sleep can affect your child’s ability to learn and perform at school. Also make sure your child gets adequate time to relax and play, so he/she doesn’t become too stressed. A child should start the day feeling refreshed.

3. Exercise

Encourage your child to exercise regularly. Find something enjoyable so working out doesn’t feel like a chore. It’s also a great idea to join your child in exercise and make it feel like fun. Inspire your 8

child to be more active by limiting excessive video/computer game and television time.

4. Get Involved

Ask your child about his/her day. Be sure to praise and reward for a job well done. If your child is having problems in certain areas, discuss it and try to figure out the best game plan for him/her to thrive. Spend one-to-one time with your child, giving him/ her quality time to make him/her feel special. If you have more than one kid, do this for all of them, so nobody feels neglected. Make your child’s education a priority. Make it a point to talk to your child’s teacher about his/her progress in school. When spending quality time with your child, turn off the TV, cell phones and computers, so your child gets your undivided attention.

5. Organization

Keep your child well organized with schedules that can be read and stuck to. Post them on the refrigerator or wherever your child will remember to look at them. Be sure to fit in study and homework time to coincide with your child’s activities. Teach your child the importance of having a balanced life of friends, family and school activities. Keep your child well stocked in such school essentials as pens, pencils, erasers, sharpeners, notebooks, a dictionary and a thesaurus. If your child uses a computer for schoolwork, make sure there’s a back-up plan in case the computer dies – like using the library computer or sharing with a family member.

Do Certain Foods Lead to


JUST AS GOOD NUTRITION plays a positive role in a child’s academic success, a poor diet can have adverse effects on a child’s grades and academic achievement. By eating smart and exercising, a child is able to maintain a healthy weight, feel better about himself/herself and have more energy, therefore having the potential to excel in school activities. When both the body and brain are nourished, students are more eager to focus in school, complete their homework and work harder to get higher grades. The best way for a parent to help a child succeed is to start the day with a healthy, high-fiber breakfast of nutrient-rich whole grains, fruits, proteins and dairy products. Eggs or another source of protein, like chicken leftovers, are also excellent choices for a healthy breakfast. Proteins will keep your child full until lunchtime and also help with weight loss. Serve a variety of vegetables with every meal. And opt for whole wheat bread, steel-cut oatmeal and brown rice. Concentrate on unsaturated healthy fats, like nut butters and avocado meat, to help slow down digestion and make a child feel full. Fat is essential to good health because it makes the cell membranes throughout the body. Parents can greatly contribute to a child’s success by preparing more home-cooked meals of right-sized portions and by relying less on takeout and fast foods. Fresh fruit like grapes and apple wedges, as well as carrot and celery sticks, are easy snacks your child can take to school in a lunchbox. Healthy mid-day pick-me-ups can also include vegetables with low-fat ranch dip, whole-grain pretzels or crackers and string cheese. Be aware that packaged fruit juice is loaded with sugar. Instead, encourage your child to drink whole or low-fat milk or plain water. In fact, children should be encouraged to drink more water to stay hydrated and focused. When a child is eating a meal at home, a blended frozen fruit drink with natural yogurt tastes great and provides nutrients and protein. And you can make foods fun by using color. For instance, a salad of yellow corn, red beets, orange carrots and mixed greens can be enticing. You can be a positive influence on your child’s success by being a good role model early on. Take your child along on shopping trips. Teach him/her to read labels and how to avoid processed foods that are loaded with sodium and artificial additives. If possible, visit the school cafeteria one day so you can coach your child on which selections are healthiest. Avoid using foods as a bribe or reward. Instead, reward your child with something enjoyable that doesn’t relate to food. Discourage your child from skipping meals, which has a negative impact on brain function. If your child is eating healthy most of the time, an occasional treat – once a week, or even once a day – won’t do any harm and can help your child build a healthy relationship with food. A good rule of thumb for this would be 90 percent healthy food and 10 percent treats.


What Can I Do to Help My Child

Lose Weight?

THERE ARE MANY REASONS why a child can have a hard time losing weight. Because each child is different, failure to lose weight can be triggered by a number of things, including environment, emotions and/or genetics. It’s usually nearly impossible to pinpoint one factor. While childhood obesity may be caused by genetics and hormones, it’s also a fact that kids today are eating too much and exercising too little. When both parents work, they tend to rely on microwave dishes. These dishes are loaded with sodium and are high in sugar and additives, greatly contributing to children’s weight problems. Modern families on the run also resort to restaurants and fast food, and the portions are larger and the food less nutritious than homecooked meals. It’s also too easy for a child to grab a fast, cheap snack without adult supervision. With convenience stores and fast food places on every corner, kids can eat junk food on a regular basis without parents realizing. And, of course, these fast foods are high in saturated fat and calories but low in nutrients.


It’s also common knowledge that today’s children spend more time playing video games and on the Internet and watching TV than in being active. According to Kids, children under the age of 6 spend an average of 2 hours a day in front of a TV or computer screen. Other children and teens average 4.5 hours. Most kids in today’s world have a TV in the bedroom, which is linked to the increased likelihood of a weight or obesity problem. There is also the fact that fewer children walk to school than they did 25 years ago. Another factor that may contribute to kids having a hard time losing weight is that schools are also eliminating or cutting back on physical education programs, according to Help In urban areas, safe, recreational places for children to play outdoors may be scarce due to neighborhood crime and busy traffic, which keeps kids indoors and inactive. Children can also struggle with weight loss if they’re not getting enough rest. Lack of sleep can affect hormones and contribute to a child’s failure/inability to lose weight. Other factors that contribute to children’s struggles with weight is-

sues include: medical conditions like endocrine and neurological problems; medications; stressful life events and changes like separation, divorce, moves, deaths and abuse; family and peer pressure; low selfesteem; and depression and/or other emotional problems. If a parent has done everything possible to help a child lose weight – like encouraging sufficient exercise by finding an activity the child truly enjoys, increasing fruits and not keeping junk food in the home, and keeping the child motivated with positive, encouraging words – then it may be a good idea to talk to a pediatrician about the child’s diet. A physical exam and blood work can evaluate your child for medical conditions that contribute to obesity, such as Cushing’s syndrome, diabetes and hypothyroidism. Obesity can also be a side effect of medication.


Gaining Weight? Blame Your Anti-Depressant ACCORDING to a new animal study at the John Curtin School of Medical Research at the Australian National University in Canberra, there’s a connection between weight gain and the short-term use of anti-depressants. Weight gain is one of the main side effects of antidepressant use, and these are among the most widely used prescription drugs today, with millions of prescriptions being written every year. At the same

time, the obesity rate is soaring. The amount of excess weight gain varies among the patients using anti-depressants. Some report increases of as much as 7 percent. In this particular study, male rats were treated with the anti-depressant, fluoxetine, after induced stress significantly increased the body weight in the test animals as compared with the control animals. But the fluoxetine-treated animals did exhibit significantly less symptoms of anxiety, as compared with the control group.

Chewing Gum Makes You Smart? Forget the 3 pm coffee— grab a stick of gum instead. New research published in Brain and Cognition shows it may increase alertness by as much as 10%. Yoshiyuki Hirano, Ph.D, speculates that the “act of chewing increases blood flow to the brain.” Munching on a snack would provide a similar benefit, but when counting calories, it might not be the best option. So instead, chew on a low calorie, sugar free stick of gum to get your mind going!

I know quite certainly that I myself have no special talent. Curiosity, obsession and dogged endurance, combined with self-criticism, have brought me to my ideas. 12

...Albert Einstein


Boost Your Child’s Brain Power SUMMER IS HERE, and the kids are out of school. But that doesn’t mean nighttime should be a free-for-all, with the kids staying up all hours. Bedtime is crucial to a child’s brain development, especially a “regular” bedtime. A new study from researchers at University College London illustrates that inconsistent bedtimes can contribute to sleep deprivation and weaken brainpower. The study notes that children under the age of 3 who didn’t have a regularly scheduled bedtime tended to have lower scores in reading, math and spatial awareness in their later years at school. Researchers also feel that the negative effects from lack of sleep can continue throughout our lives. The study, published in the Journal of Epidemiology and Community Health, involved more than 11,000 7-year-olds over a time frame of ten years. The kids’ bedtimes at ages 3, 5 and 7 were recorded via home visits and surveys. The research shows consistently lower scores in all three categories by those who had irregular bedtimes at age 3. According to BBC News and other reports, it’s important to set a bedtime for your child. For your child to get a good night’s rest, there should be no TV or video watching at night. After dinner, don’t serve your child chocolate, candy or other sugary treats, including juice. Don’t allow your child to skip naps during the day. If a child isn’t tired, let him/her play alone in the bedroom until ready to go to sleep. If a parent has persistent issues getting a young child to bed, a general practitioner should be consulted.


the Problem with IT’S NO SECRET that school lunches are notorious for being bad. According to Washington Square News, poor quality, lack of variety and “flavorlessness” are some of the complaints students make to teachers and parents. With schools doling out the same meals at least twice a week, it’s clear that reheated leftovers are being served. Foods are processed instead of fresh, so it’s not unusual that students opt to skip meals and go to the vending machine for potato chips and chocolate bars, instead. It’s a lose-lose situation, and kids are becoming increasingly overweight. But even when schools have better selections, it’s no guarantee that students will opt for the more nutritious selection. Schools struggle to get kids to eat healthier, just as parents do. While school menus have improved over the years, with salad bars and healthier choices, kids – impulsive by nature – still opt for cookies, chocolate milk, high-carb granola bars and soda. There is also the fact that students have a limited time for lunch. By the time they get in line, get served, pay for meals and find friends to sit with in the lunchroom, they have to rush through lunch to get to the next class on time. By eating fast and convenient junk food, kids have more time to socialize with friends. In schools that serve healthier meals, like whole wheat pizza, fresh fruits, vegetables and sweet potato fries, meals have been criticized for being too small and lacking sufficient calories for active children. Students have complained to teachers an hour or two later that they were hungry. Rep. Steve King, R-Iowa, told USA Today that limiting the number


of calories students consume could backfire by leaving kids hungry and more likely to eat weight-inducing junk food after school. Some schools are currently working with students on taste tests with healthy recipes, to get input as to what students would like to eat, evaluating whether they like the items they try. Popular items among students include Thai, buffalo wings and vegetarian options, according to USA Today. According to Discovery Communications, LLC, several U.S. schools have extremely nourishing and unique lunch plans. Some of these schools have used inspiring tactics to get students to eat better. Charlotte-Mecklenburg Schools in North Carolina keeps things healthy by educating using gardens in several of its schools. Students help maintain the gardens and are encouraged to take home some of the crops. The Berkeley School District has taken the same approach with its students, figuring that if children know where their food comes from, they’re willing to try

Lunches... it and so make healthier choices. The experiment has worked, as parents report that their kids are asking for things like jicama, a sweet root vegetable, for dinner. The Montgomery Public School system, in Maryland, not only offers students a unique variety of healthy foods (like black bean burgers and vegetarian “chik’n” nuggets), students are also surveyed on their eating habits and preferences.

A Skinny Nut! Almonds are a great protein go-to snack. Scientists, however, have always thought that the fat in almonds wasn’t completely absorbed during digestion, which reduced its calorie impact. A recent study published in the American Journal of Clinical Nutrition reports that this nut actually contains 20% fewer calories than they had originally thought! So, a handful of 23 almonds actually has around 129 calories versus the 160 than it reads on the packaging.



the NUTRITION NOOK Follow the Breadcrumbs

by Susan Holmberg, nutritionist

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MY FAVORITE cartoon was one where Ziggy is looking at himself in a mirror saying, “Well, what’s it going to be today? Are you with me or against me?” There, in a nutshell, was my history with weight management. Eventually I figured out that there nothing magical about any of my many successful, albeit temporary, weight loss regimes. They all worked while I did them. Problem was, at some point I unknowingly loosed my grip on some critical elements (likely one seemingly insignificant piece at a time) until I was totally unraveled, demoralized and baffled...yet again. Like me, maybe that last great diet program that was going to “fix you” for good...didn’t. Do you realize that your own actions were always what was generating that priceless motivation, and that any success you have ever had with weight loss was a result of the actions you took? The program wasn’t working, you were. Identify those action steps unique to your personality and lifestyle and you can harness that side of yourself that is “on it”, that seemingly elusive “when my head is in the right place” thing. When something is pleasurable, or survival related, the brain saves processing power by creating shortcuts, like connecting stress relief with cookies or a particular restaurant with great bread. Happily, we are the programmer, and recent science indicates that we can rewrite that program anytime. Repetition will cement it and eventually make it your new default. You are and always have been the fix. If you can just stop running to the next new thing as if the secret to your success is outside of you, and instead turn and look at the trail of breadcrumbs both figuratively and literally, behind you. Only you hold keys to your unique salvation strategies. The day you begin to make use of that valuable information is the last day it will have to cost you pounds, your health or even your self-respect. Be ready to learn how to stay your course to permanent weight loss. Want to recapture that motivated self, and learn to hold onto your hard earned success with a death grip? You can, because every tiny motivational piece of your puzzle is right there in your history for the reclaiming. What were some of the actions you took that motivated your past successes?

Stuck in a Rut? Change it Up! There comes a point in a diet where your body begins to plateau. It becomes used to the metabolic rate at which you are burning and in taking calories. If you have been following the same diet for more than four weeks, your metabolism can benefit from a change. Even small changes to your diet can help you move closer to your weight-loss goal. Try substituting your vegetables and proteins for other alternatives to give your metabolism a new kick in the rear!


Helping Kids Get Motivated

What Every Parent Needs to Know IN A DAY and age where children are spending too many hours on the Internet, with very little offline activity going on, it’s definitely a challenge for parents to get their kids motivated to move. But physical exercise is tremendously beneficial to a child’s health, so it’s important to make sure your child is getting plenty of it every day. Here are five surefire ways to help get your kid moving:


Let your child know the importance of exercise. The obvious benefits are having a slim, healthy physical appearance. Exercise also helps increase energy and improve focus, which is terrific for schoolwork and activities. Inspire your child to walk or ride a bike to local places like the library or grocery rather than go by car. You can even drop your child off a block or two away from school to get some extra exercise.


Find several activities your child enjoys rather than just one – otherwise, a kid can get bored. Seek out activities that can be done indoors when the weather isn’t accommodating. A child will also stay motivated if playing games with friends, so be sure to schedule frequent play dates.


Even if your child isn’t a top athlete, praise and reward him/her for good efforts so the child stays active and doesn’t give up. There are so many options for a child to enjoy: skating, bike riding, tennis, swimming, cheerleading, gymnastics... the opportunities are endless, so

H2O Still Your Best Bet! Your body depends on water for everything, including your metabolism. When you’re running low on H2O, your metabolism starts to slow down which will thus, slow down weight loss. Water helps keep off hunger pains by acting as a natural appetite suppressant. When losing weight, water is your number one friend. If anything, you can never have too much water. Tip of the day: to maximize overall wellness, drink at least two bottles of water a day.


your kid can definitely find something to relate to. Expose your kids to different things at a young age and let them decide what’s enjoyable to do. Also, choose activities that are geared toward a child’s age. Bear in mind that a younger kid will not be as coordinated as an older one.


If you become part of your child’s activities, he/she will see this as normal and fun. Activity will be a part of the daily routine the child looks forward to. Since a child looks to the parents for support and encouragement, it’s important to be a good example. Make exercise a priority. Be enthusiastic about physical activity, and your child will be too. Even a trip to a large zoo can be a great source of exercise due to the lots of walking needed to get around.


Focus on the fun element of exercising. When kids discover an activity that’s enjoyable, they’ll look forward to doing it. The more they do it, the better they’ll get, and then they’ll want to do it more often. Finding activities that kids think are cool is much better than pushing them into something they dislike, which can lead to frustration. Some parents recommend Wii Fit, a Nintendo game that gets children active while playing video games. It’s also a product that encourages the entire family to engage in competition. And when buying your child a birthday gift, consider an activity gift, like an air hockey game or a mini-pool table.

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the Y GA MAT Children & Anxiety

Yoga is Here to Help by Martin Bland

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IT’S COMMON KNOWLEDGE that yoga practice is a healthy way to stay fit and relax. Now researchers at Duke University are studying whether a program combined with yoga and other therapies can help a child’s mental and physical health. According to Ivanhoe Newswire, Murali Doraiswamy, M.D., a professor of psychiatry at Duke Medicine, says that yoga is calming and relaxing. It also lowers the heart rate and respiration and reduces the effects of stress on the body. While previous studies have illustrated that yoga helps people cope with anxiety, stress and mood swings, researchers are now studying to see if this can also apply to children and teens. Kids of all ages can participate in yoga. Studies show that kids with ADHD who practice yoga have improved on-task time and attention and a reduction in the symptoms of ADHD. Yoga, according to Kaplan University, has also been shown to be beneficial for students with behavioral problems as well as a successful teaching tool when working with kids who have Down syndrome, cerebral palsy, autism, sensory integration disorder and other learning difficulties. Relaxing yoga is different from “nap time” for children. Children who learn to lie still while listening to soft music value the worth of peace and can take the tranquility with them into the rest of their day

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Count Your Steps Experts recommend replacing your running shoes every 350-550 miles. For the many of us who don’t keep track of the miles, it may be time to get the Milestone Pod. This little, new device, that sells for twenty dollars, snaps onto your laces and tracks how many miles you log cumulatively while running/walking. Plus, a new flashing LED light lets the runner know when it’s time to get new kicks! (get these for $20 20

Time to Roto-Rooter Your Arteries CLOGGED ARTERIES are something you definitely want to avoid. The condition results from plaque build-up on the inner walls of arteries and can increase the risk of heart attack and stroke. In addition to a healthy diet, exercise and not smoking, eating four foods rich in antioxidants may be helpful in unclogging arteries. These foods are: kiwi, cantaloupe, cranberry juice (or red skinned grapes) and shrimp. By eating just one cup of kiwi or cantaloupe per day, for example, you can reduce toxic LDL cholesterol. In order to improve the blood cells’ ability to absorb fat and use it for energy production (instead of it building up in the blood vessels), drink three glasses of cranberry juice a week; or enjoy a daily cup of red-skinned grapes. And even though shrimp contains cholesterol, shrimp is good for your heart because it also contains taurine, an amino acid that acts like an internal plastic wrap, so fats can’t get through the intestinal wall and into the arteries. To help unclog arteries, consume five medium-sized grilled or steamed shrimp twice a week. Liven up the taste with fresh lemon juice and avoid sugar-laden cocktail sauce.

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Light Aerobic Exercise

Skinny Alcohol! CHAOS ON THE ROCKS is a natural citrus-and-berryflavored low-cal/low- carb vodka cocktail. While vodka is a naturally clean product, low in calories, low in carbs, Chaos on the Rocks claims to have an amazing taste, mainly because it wasn’t created in a lab but in the home kitchen of founder Lesley Sarkesian thirty years ago. After graduating from college, Sarkesian was inspired to create a cocktail that wasn’t high in calories and carbs – or high in alcohol content. For her own concoctions she used real fruit juices and low-cal sweeteners. She served her guests the signature cocktail, on the rocks. In 2011, after deciding to take a break from the corporate world, Sarkesian started marketing her refreshing drink, Chaos on the Rocks, which she has described as “an elegant, yet sophisticated and empowering drink that will inspire consumers to ‘do more with less.’” Per 1.5 fluid ounces, Chaos on the Rocks contains 43 calories, 1.7 grams of carbs, and 0 grams of fat.

Joanna Rohrback created Prancercise back in the 1980s and now, thanks to a video recorded last December, Prancercise has had more than two million views on Youtube. Much of the attention has been from naysayers poking fun at the goofy horse-like dance movements involved, but Dr. Charles Platkin, lecturer at CUNY School of Public Health at Hunter College in New York City, who specializes in exercise and calorie-expenditure research, told that Prancercise a good form of light aerobic exercise. Prancercise burns more calories than yoga, according to Platkin, who compared the exercise to horseback riding, which burns 4.687 calories per minute. And because the moves are low-impact, Prancercise appears to be relatively harmless.

In a chronically leaking boat, energy devoted to changing vessels, is more productive than energy devoted to patching leaks.

...Warren Buffett


Fight the Foods that Cause

ACNE WHEN IT COMES TO ACNE, take a closer look at what you’re putting in your mouth. There has always been a close relationship between our diet and skin blemishes. Many foods in our everyday diet are the things that are making our skin worse. One of the biggest offenders is dairy and foods that are high on the glycemic index, which means they quickly, can raise your blood sugar. Jennifer Burris, a doctoral candidate in nutrition at the New York University states that, “A spike in blood sugar triggers the release of insulin, which causes the sebaceous glands to produce more oil, thus increasing the risks of acne.” Sweet foods are known to rank high on the glycemic index (GI) but taste alone does not help to determine the risk. For example, dried fruits tend to be lower on the scale than vegetables such as corn and potatoes. One reliable source to refer to is, which can help you steer clear or acne prone skin and enjoy the summer sun!


If you want to accomplish anything AT LEAST that’s what Derek Sivers believes. Sivers, an entrepreneur best known as founder and former president of CD Baby, an online CD store for independent musicians, is also a motivational speaker whose video, “Keep Your Goals to Yourself,” is in the top 10 percent of popular videos from the best interview, talk, conference and lecture web sites, according to The Top Talks site. Sivers’ philosophy goes against the creative visualization theory that if you talk about your dreams they will manifest. Instead, he believes it’s best to keep goals secret. He thinks that people who talk about their ambitions may be the ones least likely to achieve them. Sivers believes it’s best to keep our mouths shut because the good feeling we get on hearing praise from others makes us less likely to go after what we dream of, because the mind deceives us into believing a goal has already been realized. Sivers says that if you do feel a strong need to chat somewhat, do so in a way that gives you no fulfillment while downplaying the goal. Back in 1926, founder of social psychology Kurt Lewin named this concept, “substation.”



Keep Your Goals to Yourself!


Eat Yourself SKINNY

Baked Empanadas NOTHING LIKE A TROPICAL VACATION to heighten the senses and especially your taste buds – those memories come alive in recreating a unique dish enjoyed in “paradise”. In visiting Aruba late last summer, I was treated to an amazing variety of food – especially tasty were a number of exotic Spanish dishes. Just thinking of them takes me right back to the table, the beach, the sun and the fun! At one of our favorite restaurants, I ordered their special Beef Empanadas with Spanish Rice on the side; a simply wonderful dish that enhanced my vacation experience then, and continues to even now. I wanted to relive this delight when I came home and searched for a “skinnier” version – help to maintain that “summer thin” while tasting the memories! I stumbled upon a website called www., I found exactly the recipe I was looking for! This version was much lighter, only 300 calories per empanada and better yet - It’s NOT fried! I wanted to share this amazing recipe with you so you can also get that “vacation” feel at home and without the calories!

Cuban Peccadillo (filling) Servings: 6 (1/2 cup per serving) Ingredients: • ½ large chopped onion • 2 cloves garlic, minced • 1 tomato, chopped • ½ pepper, finely chopped • 2 tbsp cilantro • 1-1/2lb 93% lean ground beef • 4 oz (1/2 can) tomato sauce • Salt and pepper • 1 tsp ground cumin • 1-2 bay leaf • 2 tbsp capers

Directions: Brown meat on medium flame in large sauté pan and season with salt and pepper. Use a wooden spoon to break the meat up into small pieces. When meat is no longer pink, drain all juice from pan. Meanwhile, while meat is cooking, chop onion, garlic, pepper, tomato and cilantro. Add sofrito (onion mixture) to the meat and continue cooking on a low flame. Add alcaparrado and about 2 tbsp of the brine (this adds great flavor) cumin, bay leaf, and more salt if needed. Add tomato sauce and 1/4 cup of water and mix well. Reduce heat and simmer covered about 15-20 minutes.

Baked Empanadas

Servings: 10 empanadas Cook Time: 15 minutes Ingredients: •1 14oz. package of (10) frozen Goya discs, defrosted •1 egg beaten •Glass of water •Baking Pam Spray Directions: On a flat surface, spread the dough out slightly using a roller. Place 2 tsp of the Cuban Peccadillo filling in the center of the dough. Moisten the edge on the top half of the circle with a little water on your finger. Fold the bottom half of the dough up until the edges meet and seal with your fingers by pressing down to form a half circle. Next, fold the edges of the dough using your fingertip, fold one corner of the empanada over, pressing down firmly, repeating all around, pressing firmly each time to maintain a seal around the edge of the empanada in a spiral pattern. Gently transfer each empanada onto the cookie sheet and lightly brush the top of the empanada with egg wash. Bake for 12-15 minutes, until golden brown.

Source: Recipe taken from Enjoy many other lighter recipes on this site!

We don’t sing because we’re happy; we’re happy because we sing. 24

...William James

? s d i K r e t r a Sm d Fee ! s i h T m The

NUTRITION PLAYS a key role in raising a smart kid. According to Today’s Parents website, a baby’s brain grows faster from birth to age 3 than at any other time of his/her life. And food is what fuels that growth. And then from age 3 and up, eating habits could play a role in brain development, affecting behavior, learning performance and IQ later in life, according to a recent study from the University of Bristol, U.K. A healthy diet, according to Today’s Parents, is a plate half filled with fruits and vegetables, one-quarter grains and one-quarter protein. Seven servings of fruits and vegetables result in the best results for physical and mental health. But remember that a child portion is half the size of an adult portion. And whole foods are more nutritious than processed foods because they keep the child feeling full for longer periods. According to Parade, kids who consume sweets and junk food can suffer from brain fog during a test. Kids can keep their memories sharp and stay alert by consuming high fiber carbs as well as some lean protein to stabilize blood sugar and eliminate hunger pain. High quality carbs include: fruits, vegetables, whole grains because they are high in fiber and prevent blood sugar from soaring and crashing as it does with sugary carbs. These foods also provide the brain with glucose, which is an excellent source of fuel. Good sources of protein include turkey, chicken, eggs and beans. Omega 3s and 6 fatty acids can also help fuel brain power and might be helpful in reducing the risk of ADD and dyslexia. These essential fatty acids include: salmon, sardines, Omega 3fortified eggs, flax seeds, avocado, and walnuts. These foods will not only nourish your child’s brain, but body. Choline is a nutrient found in eggs and nuts that augments brain and memory development. Since B vitamin folic acid also helps keep the memory sharp, other recommended foods for memory include: lentils, beans, spinach, broccoli and oranges. Some breakfast cereals are also fortified with folic acid. Foods rich in iron improve mental alertness and energy levels. Iron rich foods include: lean sources of meat, poultry, spinach, beans, dried fruits and whole grains. Water is essential to keeping concentration levels high. Parents can make water more exciting by adding flavor such as strawberries, cucumbers, lemon, lime or orange to a pitcher of water. Also keep in mind that it’s not what a child eats, but how much a child eats. Be sure your child consumes a healthy, low glycemic, snack in between meals in order to prevent brain fog. Whole fruit is best in

the morning, but a child will need more energy in the afternoon for after school activities. Low glycemic snacks perfect for a mid-day treat include: whole grain crackers, skim milk cheese, nuts, fresh and dried fruits, baby carrots, hummus, or yogurt. (Be sure to use plain yogurt, as flavored is loaded with sugar. Yogurt can be naturally sweetened with fruit or honey.


Are You Doing Krav Maga Yet? KRAV MAGA is a martial art developed in Israel. It consists of a variety of techniques that include: boxing, judo, jiu-jitsu, wrestling, karate and basis street survival tactics. Pronounced krahv magah, it’s Hebrew for contact combat. It’s a modern, practical form of self-defense developed by Imrich “Imi” Lichtenfeld in the late 1940s. Krav Maga encourages the student to avoid confrontation, but if this is not possible or safe, it promotes ending a fight as quickly as possible with the self-defense methods taught in classes. Students wear protective gear for drills. This a martial art that anyone can learn, no matter what fitness level he/she is at. The technique is geared for when an individual is attacked offguard in the streets, as with a mugging or sexual assault. This unique approach to self-defense has been used in the military and by law enforcement to teach self-protection from weapons and when there are several attackers. By using various strikes with knees and elbows and feet, an individual can defend against chokes, grabs, holds, bear hugs and takedowns. Using Krav Maga, an individual can also learn to handle attackers who are disorderly and/or inebriated – no matter what his/her size.

Some of the Krav Maga techniques include: how to counter-attack as quickly as possible; targeting the most vulnerable parts of the body (for example: eyes, neck/throat, face, groin, ribs, knee, foot, fingers); staying aware of surroundings so one can look for ways to escape, look for other attackers and seek out objects that can be used for defense – all while handling the actual threat. The beneficial simple and practical techniques and extreme training are based on real-life situations. Krav Maga was first taught to civilians in 1972 at the School for Trainers at the Wingate Institute for Physical Education and Sports. Today it’s an essential part of an Israeli’s education in both elementary and high school. Most of the Krav Maga organizations use founder Imi Lichtenfeld’s colored belt-grading system that’s based on the Judo ranking system, starting with a white belt, followed by yellow, orange, green, blue, brown and black. Black belt students can then go up the ranks from 1st to 9th Dan. Krav Maga improves strength, speed, flexibility, agility and balance. Although the self-defense system is not considered a sport, some high-intensity fitness classes are now using Krav Maga-inspired workout routines. Much like cardio kick boxing, these routines use kicks, punches and other vigorous aerobic moves. While learning basic selfdefense skills, you can burn calories, build muscle, increase strength and improve stamina. Krav Maga has been all the rage with celebrities for some time now. Sarah Silverman studies it in the TV series, “Entourage.” Angelina Jolie practiced it for her spy thriller, “Salt.” And Hilary Swank used it for “The Next Karate Kid” and “Million Dollar Baby.” Krav Maga centers like Krav Maga Worldwide are found all over the world, so anybody can go and learn self-defense and fighting techniques.

Angelina Jolie practiced Krav Maga for her spy thriller “Salt.”

Is Diet Soda Bad For Your Teeth? According to a recent report in the General Dentistry Journal, it has been discovered that drinking large amounts of diet soda can cause dental erosion similar to what methamphetamine or crack cocaine does to the teeth. Like methamphetamine and crack cocaine, both diet and regular soda are highly acidic. If a person drinks soda on a regular basis and also has poor dental hygiene habits, the citric and phosphoric acid in the soda can cause major damage and tooth decay. While people are better off if they avoid soda altogether, Dr. Eugene Antenucci, spokesman for the Academy of General Dentistry, says that it’s not necessary for us to go to that extreme but simply to be aware of how highly acidic this drink is.

Celiac Disease: What You Need to Know by Dr. Deane Penn CELIAC DISEASE is an immune system reaction to gluten, a protein found in wheat, barley and rye. It occurs in genetically predisposed people of all ages, with onset from middle-infancy onward. If you have celiac disease, eating gluten triggers an immune response in your small intestine, and over time this reaction produces inflammation that damages the lining of the small intestine. This prevents absorption of some nutrients, like iron, folic acid and vitamin B12, which can lead to anemia or calcium/vitamin D malabsorption. From this, the mineral content of bone lessens, leading to weakening and possible bone fracture, while the inability to absorb carbohydrates and fats may cause weight loss and fatigue. Celiac disease is being diagnosed more often in people who have no symptoms. This is a result of increased blood screenings for genetic predispositions and specific enzymes unique to the disease. The only known effective treatment is a lifelong gluten-free diet. While the disease is caused by a reaction to wheat proteins, it is not the same as a wheat allergy. The condition is thought to affect 1 in 133 in the United States. Recently, a small clinical trial took place with patients who have irritable bowel syndrome (IBS) and similar genetic predisposition to that of celiac patients (but with no chemical evidence of celiac disease). With a gluten-free diet, their bowel movements decreased from 2.2 to an average of 2 per day, leading them to feel improved. Many more people have IBS with diarrhea, and this could lead to an avalanche of support for a gluten-free diet. As for food in general, people with celiac disease should always avoid barley, farina, graham flour, malt, rye, wheat and packaged goods (unless labeled gluten-free) – especially pastas and baked goods, including cookies, pie, beer, candies, processed meat, salad dressings, sauces (soy sauce especially) and soups. (Also, oats can be contaminated with wheat.) Most fresh meat, fish, poultry and fruit are safe to eat. Most dairy products, potatoes, vegetables, wine and distilled liquors are acceptable as well.

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Looking to Help Your Kid’s Development?

Try These Simple Steps IT’S NATURAL that parents want to raise smart kids, and there are many ways to work toward that, starting from breastfeeding during infancy. According to Ivanhoe Newswire, kids who were breast-fed as infants score 5 percent higher on IQ tests then those who weren’t. And interacting with your child early on is important, according to Affection between parent and child lays the groundwork for developing advanced thinking skills. Hugging and playing with a child has a solid effect on intellectual development. Reading to your child, and getting your child to read, even when he or she is still too young to understand the words, helps build language skills, which will help the child do better in school and become a successful adult. It’s also essential to help your child develop both sides of the brain. The left side is used for logic, the right for creativity. Also, don’t let your children waste time on video and computer games. A study conducted with students in the U.K. tells us that kids who spend more than two hours playing video and/ or computer games score almost 10 percent lower on exams. Unwarranted amounts of time spent on video games definitely interferes with schoolwork and with getting enough rest. But if computer games are intellectual, like those with letters, math, music and phonics, they can help develop hand-eye coordination and prepare your child for future technology. Fitness also plays a role in academics. Overweight kids in middle school have lower grade-point averages than students of normal weight, according to a recent study. They also have more detentions and tardiness and worse attendance. Exercise helps a child be smart because it increases blood flow to the brain and helps to generate new brain cells. A study that involved students from Boston-area music and public schools illustrated that child participants who played the piano or a stringed instrument scored 15 percent higher on verbal skills tests than children who didn’t play an instrument. Studies have also shown that listening to music boosts memory, attention, motivation and learning. Finally, studies have shown that kids who spend two years studying foreign languages have SAT scores 14 percent higher than those who don’t. 28

12 Minutes a Week is Enough! (of Exercise, that is)

Fitness enthusiasts love to spend time at the gym. But spending hours on end working out may not be necessary to keep fitness buffs healthy, according to new research. According to a study conducted by the Norwegian University of Science and Technology, just four minute spurts of revved-up exercise just three times per week can raise oxygen intake levels, decreasing blood pressure and glucose levels. This time-efficient strategy can even improve fitness and reduce blood pressure in middle-aged folks previously inactive but otherwise healthy. It may also be a safer way to sustain fitness, as doctors recently voiced their concerns that longer, higher performance workouts could cause health risks for those who aren’t fit.

VEGANISM Learn From Where it Started

MEENU NAGESHWARAN, 53, is just one of many in New Delhi who are turning to veganism for health reasons, according to the web site, Nageshwaran was diagnosed with type 2 diabetes in 2012. Scared by the bad news, she made major lifestyle changes to improve her health, which included meditation, ayurveda, exercise and a move toward a vegan diet. Just one year later, she is off insulin and has become a vegan chef. Veganism is a diet that excludes animal and dairy products (milk and cheese and the like), curd, meats and fish. Nandini Gulati, 45, turned to veganism because of hypertension and obesity. To be able to continue enjoying ice cream and shakes, Gulati replaces dairy milk with peanut milk, almond milk and soy milk, which she says can be made easily at home. And while soy products are a good source of protein (to replace meat), many stores in India also carry vegan products like mock meat (made from seitan, tofu and wheat gluten). Gulati, who lost over 50 pounds thanks to veganism, is now a health and wellness coach.


Summer’s Still Hot In Bergen County! Bergen County Area Main Events Aug / Sept PNC BANK ARTS CTR


• O.A.R. • Black Sabbath • Black Crowes • Maroon 5 • John Mayer • Luke Bryan • Blake Shelton

• Kenny Chesney • Penn St. vs Syracuse • Tampa Bay vs NY Jets • Denver vs NY Giants • Buffalo vs NJ Jets

BERGEN PAC, ENGLEWOOD • Great White • Wynonna Judd • George Thorogood • Lynyrd Skynyrd • 10 Years After / Edgar Winter • Village People • Randy Travis • Waterboys

PRUDENTIAL CTR, NEWARK • Michael Buble • American Idol LIVE! • Ivete Sangalo

Complete schedules for all shows & local health & charity events available @ New Jersey’s FREE Social Networking site featuring healthy lifestyles, weight management & YOU!

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