Stay Healthy
DEC ISSUE 2017
MAGAZINE Mind, Body & Fitness
Side Effects 0f
MISSING SLEEP
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HOLIDAY FITNESS TIPS
THE TRUTH
ABOUT DETOXING
7 Dangerous Food Additives
you need to know about!
The Best Cancer Fighting Foods To Eat 1
The peoples choice of Sweet Spinach Smoothie
Great Smoothies.
Ingredients: 2 cups spinach leaves, packed. 1 ripe pear, peeled, cored, and chopped. 15 green or red grapes. 6 ounces fat-free plain Greek yogurt. 2 tablespoons chopped avocado. 1 or 2 tablespoons fresh lime juice.
Papaya Ginger Mint Smoothie
Ingredients: 1 papaya (Solo or Mexican), peeled, seeded, and cut into chunks. 1/2 cup ice cubes. 1/2 cup nonfat Greek yogurt. 1/2 tablespoon finely chopped peeled fresh ginger. 1/2 tablespoon honey. Juice of 1/2 lemon. Water, to taste. 4 fresh mint leaves, plus 1-2 sprigs for garnish.
WATERMELON SPA SMOOTHIE 1 cup chopped watermelon ½ cup chopped peeled cucumber 6 ice cubes Squeeze of lime juice 2 teaspoons agave nectar (optional) 1 tablespoon mint leaves for garnish
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Got That Green Stuff?
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The Peoples Choice of Great Smoothies | 2
CONTENTS
Editors Note..Thinking Out Loud | 5
The Side Effects of Missing Sleep | 6
Health Benefits of Dragon Fruit | 9
These 6 Things Can Slowly Kill A Marriage | 10
Benefits of Lunges | 12
Top Meatless Protein Sources | 14
Best Cancer Fighting Foods | 17
The Truth About Detoxification | 18
5 Easy Steps To Balance, work, Kids and Fitness | 24
7 Dangerous Food Additives | 28
Best Damn Burgers In The World | 33
Coffee Addition...The Good The Bad & Ugly | 37
Holiday Fitness Survival | 39 4
Hello SHM Readers!! First and foremost I would like to thank each and everyone of you who supported SH Magazine in 2017.. We sincerely appreciate your continued readership.. We’re very hyped and excited about next year. We will be upgrading and expanding our Stay Healthy brand to meet the demands of our readers so stay tuned in 2018 for some amazing happenings!! On another note here’s something to get you thinking; Did you accomplish any of your goals that you set fourth at the beginning of 2017? If so congratulation to you!! You are successful!! You have accomplished what most didn’t. The world is full of Negative Nancy’s, Can’t Do Carl’s and It Will Never Happen Heather’s lol!! So congratulate these type of people for their position in life. Goal accomplishments is totally in your favor and based on your plan of actions. I believe anything can be accomplished within reason as long as you put fourth the required necessary efforts. Of course there will be pot holes and obstacles along the path but that’s associated with becoming a success. Remember success comes in at all levels. Happy
Bless to you and your family!! Sincerely, Jaye Kenzie jayekenzie@gmail.com
Holidays and God
Stay Healthy Magazine Publisher / Jaye Kenzie Managing Editor / Elizabeth Glasser Art & Design Director / Edward Hurley Production & Distribution / Mike Hayes Proofreaders / Karen Long / Stella Trevino Adverting Director / Alba Rivers Contributing Writers: Andy Fossett Rashelle Brown Stacy Winford Mary Tribby Dr. Whitaker Km Caines
Office: 844 310 3333 X800 Kate Young Contact Us: Office: Toll Free: 844 310 3333 Local: 702 720 5087 Stay Healthy Magazine inc. 2300 Wet Sahara Ave Las Vegas, NV 89102 Copyright 2017 by SH Magazine’ All rights reserved. SH Magazine is published every month in the USA
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These 6 Things Can Slowly Kill A Marriage
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Forget about infidelity or lying to your spouse about your finances: there are other, less-talked behaviors that are just
as destructive to a marriage ― and you and your partner are probably guilty of some of them. Below, marriage therapists share six
behaviors that can silently kill a marriage.
Spending time together as a couple is important, but don’t let your friendships fall to the wayside in favor of yet another night of takeout and Netflix. It’s unrealistic to depend on your Spouse. to fulfill all your socialization needs; giving each other space by heading out for girl’s night out or a meet up with the
guys could do your marriage some good, said Ryan Howes, a psychologist in Pasadena, California.
may actually enhance your relationship. You have to have confidants outside the relationship.”
If you rarely reach out and touch each other ― or have reached the point where you only have “special occasion sex” (birthdays, anniversaries and vacations) ―it may be time to address the elephant in the bedroom: You’re well on your way to a sexless, passionless marriage, said
Debra Campbell, a psychologist and couple’s therapist in Melbourne, Australia.
While it’s important to maintain close friendships, surrounding yourself with the wrong type of friends could negatively affect the health of your relationship, said Laura Heck, a marriage and family therapist in Salt Lake City, Utah and the creator of the
online couples therapy series forBetter.
When your spouse is responsible for the lion’s share of the laundry and cleaning, it’s bound to create resentment and hinder your connection. In fact, a 2015 study from the University of Alberta found that couples who didn’t split chores had less relationship satisfaction and less sex Thoughtful, engaging communication ― not just “how was your day, babe?” and “what are our plans this weekend”? ― is essential for love to last, said Liz Higgins, a Dallas, Texas -based couples therapist who works primarily with millennials. “Having intentional conversations about your relationship means asking Roommate syndrome is a silent but common relationship killer, Heck said. When you’ve reached roommate status, you feel like you’re living parallel lives, connected only through your shared space, bank accounts and kids. “When you’ve fallen into the lock-step of living as roommates, you must be very intentional about
“It’s so important for both of you to build and sustain friendships with others,” he said. “Through your friends, you can gain other experiences, perspectives and support that
You don’t have to be having sex every day, but some kind of near-daily sexual or erotic acknowledgment is important in relationships,” she said. “It might be the slightest touch; it’s not always about orgasms and getting hot and sweaty.”
“Your friend’s actions are actively influencing your marriage, whether you realize it or not,” she said. “In private, do your friends complain or vent their frustrations about their partner? Do your friends flirt or hit on others behind their than couples who divvied up their chores. As Howes has seen firsthand, the question of who’s tidying up may not be a big issue at the start of a relationship but it tends to become a major point of contention later on. deeper, more open-ended questions: ‘What did we do well at as a couple today?’ ‘What is something I did today to contribute to our relationship?’ ‘What is something I can do for you?’ ‘When did you feel the most connected with or loved by me today?’” Higgins explained. Broaching these kinds of conversashaking up your routine and bringing back the fire and passion to the relationship,” Heck said. To inject some novelty into the relationship, Heck recommends couples make a concerted effort to spend time together by working on a passion project as a team.
In a long-time relationship, Campbell said, partners need to remind each other that they’re still wanted. “You need to know that nobody else in your partner’s life is their chosen lover or compares to you.”
partner’s back? Bad relationships and boundaries are toxic and are actively at play in changing your own habits.” On the other hand, surrounding yourself with married people who practice healthy boundaries can benefit you and your partner, Heck said “It doesn’t matter if you’re the clean one or the messy one, what matters is whether or not the clean partner can flex and the messy partner can clean up once in a while,” he said. “Resentments can build over time so it pays to have an honest discussion about your priorities regarding the orderliness of your home.
tions may feel a little awkward at first, but over time, you’ll see the value. “I encourage the couples I work with to implement time once a week to come together and talk solely about their relationship,” she said. “Once you start, you’ll notice it often bypasses the need to get defensive, angry or disconnected with one another. energy and excitement around,” she said. “Maybe it’s flipping and remodeling a home, starting Crossfit together, finally take that RV out on the weekends or learning to cook vegan. Figure out what works for the two of you and then do it.” Contributed by SHM Katie Young
“It needs to be something both partners have
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Detox diets are everywhere, but cleanliness may not be next to godliness when it comes to the body. Are these popular juice fasts, master cleanses and detoxification diets really necessary? There is no evidence that those detox diets do any kind of detoxification in the body,” says Andrea Giancoli, MPH, RD, dietitian and spokeswoman for the Academy of Nutrition and Dietetics in Hermosa Beach, Calif. One of the reasons that people, especially celebrities, embark on master cleanses and detox plans is that there are a lot of overweight and obese people in our society, and people are looking for the quick fix, explains Giancoli. Detoxes and cleanses promise quick weight loss. What’s more, there’s a paranoia in today’s culture that our bodies are full of toxins and that we must detox in order to rid ourselves of these offensive chemicals. “In reality, if you really want to detox your body the best thing to do is have a diet that
has plenty of fiber, plenty of fruits and vegetables, a lot of whole grains, a lot of plant foods so that your immune system, your liver, kidneys, lungs and other organs in your body can naturally do their job to detox you on its own,” says Giancoli. “We need to have more trust in our body’s ability to do that, but we also need to feed our body the right foods so that it can be at its best.” The fact is we have a natural detox system in our body that works very well when treated well. The liver does a great job of flushing out waste every day, our lungs breathe out pollutants, our kidneys filter out toxins, and our digestive system lets things pass through that we don’t need. Worse, Giancoli warns that juice diets and cleanses only lead to water weight loss. Depending on how long people do this, they’ll lose water weight and then start losing lean tissue mass where muscle breaks down, a huge no-no which is only increasing your fat to lean muscle ratio.
Detoxing has also become the umbrella term for a lot of different diets. Sometimes the word may be used positively, as in feeding your body a healthy diet of natural, whole foods, and other times the word typically means drinking nothing but a fluid concoction of lemon juice, maple syrup and cayenne pepper or some such for days, which is supposed to flush poisons from the body. The latter detox diet is the one to skip. Interestingly, you may be creating toxins when you go on these detoxes for a very long time, says Giancoli. When you’re not eating and you’re taking in very few calories, you start to break down muscle mass, which creates nitrogen compounds that your body has to excrete. After a period of time not taking in enough calories, the body will make ketones, which are acidic substitutes for fuel that have to be flushed out and neutralized so they don’t potentially cause loss of minerals like calcium from the bones. Seems “cleansing” may actually create toxins that the body then has to rid. MORE FACTS
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“You can bounce back after a day or two of that but why put your body in a position it has to recover from in the first place?” Giancoli says. “I will say that the good side of them [cleanse diets] is that for short periods they may inspire people to eat better or inspire a better way of living or a healthy lifestyle, but you can do that without the torture of these socalled detoxes.”
“Plus, if you do fast or ‘cleanse’ for a number of days, the physiology of your body then wants foods so you’re now in danger of binging and storing fat more easily. So while you might lose weight during the cleanse, your body is more primed to store fat because it’s thinking ‘Oh my gosh, I’m in the feast period so I better store all these calories for the next famine period,’” Giancoli says.
Bottom line: Detoxing or cleansing is not a sustainable weight-loss technique. Nor do you need to do anything to help your body rid itself of toxins. The body is essentially a self-cleaning machine
The truth about toxins A toxin is a poison produced through biological processes. The nicotine found inside of tobacco leaves is a toxin; so is the metabolic waste produced by cells inside the human body. But when people talk about "toxins," they're likely referring to manmade chemicals as well. Your body can accumulate both natural and manmade toxins when you ingest food and water and when you breathe. Air pollutants like ozone and nitrogen dioxide have been linked to a range of health problems in humans — from respiratory inflammation to cancer, according to the Environmental Protection Agency. Pollutants in water include arsenic, a known carcinogen, and mercury, which is linked to nervous system disorders, according to the U.S. Geo-
logical Survey (USGS). Even organic fruits and vegetables aren't safe from toxins such as E. coli and salmonella, which can cause acute illness, according to the Royal Society of Chemistry. However, drinking a juice or undergoing an internal cleanse isn't going to help your body get rid of these toxins any faster or more effectively, according to Dr. Michael Gershon, a professor of pathology and cell biology at Columbia University in New York. The body is well equipped to get rid of toxins all on its own.
My Recommendations for Cleansing and Detoxing Steer clear of obvious sources of toxins, eat a fiber- and vegetablerich diet, and drink a lot of water. Suggested supplements include a potent daily multivitamin (look for one that contains selenium 200 mcg, zinc 30 mg, vitamin C 1,000+ mg, vitamin E 200 IU), alpha lipoic acid 600 mg, and silymarin/milk thistle 900 mg.
FOR MORE INFORMATION VISIT Whitaker Wellness Medical Clinic.
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The Truth About 7 Common Food Additives If, like many Americans, you stock your pantry with processed foods, you may worry about how safe food additives really are. Over the years, the safety of many food additives, from food dyes to trans fats, has come into question. A scare over a food additive may linger in our minds long after researchers find that there's actually no cause for alarm. It can take years, or even decades, to find out the truth, and sometimes the case is never really closed. To help you figure out what’s safe, Medical Professionals took a look at the latest research on seven of the most controversial food additives. Here’s what we found: 1. Artificial coloring What it is: Artificial food colors are chemical dyes used to color food and drinks. Foods that have it: Many types of processed foods, beverages, and condiments have artificial coloring in them. Why it's controversial: Artificial food color is suspected of causing increased hyperactivity in children. Also, the dye Yellow No. 5 has been thought to worsen asthma symptoms. (In the 1970s, the FDA famously banned Red Dye No. 2 after some studies found that large doses could cause cancer in rats.) What the research shows: In 2012 a British study published in The Lancet concluded that consuming artificial coloring and preservatives in food can increase hyperactivity in kids. Scientists
FD&C Red No. 3 (erythrosine) FD&C Yellow No. 5 (tartrazine) FD&C Yellow No. 6 (sunset yellow) Orange B (restricted to use in hot dog and sausage casings) 2. High fructose corn syrup What it is: High fructose corn syrup is a sweetener made have been studying the link between food additives and hyperactivity in children for more than 30 years, with mixed results. But the results of the 2012 study compelled the European Food Standards Agency to urge companies to voluntarily remove artificial coloring from food products. The FDA, however, hasn't changed its opinion on the use of FDA-approved artificial food colors, which it considers safe when used properly. Reports suggesting that the food color Yellow No. 5 might aggravate some people's asthma symptoms date back to the 1950s. But in most controlled studies, Yellow No. 5 has not been shown to have a significant impact on asthma, according to a review of all known studies, which is updated every year. How you find it on the label:
from corn. It's sweeter and cheaper than sucrose, which is the form of sugar made from sugar cane. Foods that have it: High fructose corn syrup is a common additive in many kinds of processed foods, not just sweets. Most non-diet soft drinks are sweetened with high fructose corn syrup. Why it's controversial: Some experts have proposed that people metabolize high fructose corn syrup in a way that raises the risk of obesity and type 2 diabetes more than sugar made from sugar cane. Much of the controversy stems from the observation that obesity in the United States and consumption of high fructose corn syrup increased at the same time. What the research shows: "It's just sugar," says Marion Nestle, PhD, a professor of nutrition and public health at New York University. "Biochemically, there's no difference."
The following artificial colors are approved for use in food products and must be listed as ingredients on labels: FD&C Blue No. 1 (brilliant blue FCF) FD&C Blue No. 2 (indigotine) FD&C Green No. 3 (fast green FCF) FD&C Red No. 40 (allura red AC)
The high fructose corn syrups commonly used to sweeten foods and drinks are 55-58% fructose and 42-45% glucose. Sucrose (cane sugar) is a double sugar made of fructose and glucose. Digestion quickly breaks down cane sugar and high fructose corn syrup into fructose and glucose. "There's a little bit more fructose in high fructose corn syrup, but not a lot," Nestle says. "It doesn't really make any difference. The body can't tell them apart." The American Medical Association recently stated that there is scant evidence to support the idea that high fructose corn syrup is 29