20 secrets to more Energy

20 secrets to more Energy

DO YOU WAKE UP FEELING FATIGUED?
 NEED A COFFEE BREAK AROUND 3? COLLAPSE ON THE
 COUCH AFTER WORK? FOLLOW OUR PLAN TO FEEL AMAZING ALL DAY LONG.

20 secrets to more Energy
Ah, the holidays—the most wonderful (and exhausting) time of the year. Whether you’re cooking, shopping, hosting, party-going or all of the above, there’s nothing like Thanksgiving through- New Year’s busyness to make you feel joyful and drained. But it doesn’t have to be that way, says Frank Lipman, M.D., director of Eleven Eleven Wellness Center in New York City and author of Revive: Stop Feeling Spent and Start Living Again (Pocket Books).
“Think of energy as if it’s a bank account,” he says. “Each day we make energy withdrawals and deposits. When we use more than we put in, we’re in the red.”

The right stuff

The right stuff
If you’re like most people, your daily to-do list seems, to constantly grow while your energy levels dip.
Sound familiar? If so, it may be time to try adaptogen herbs. Derived from plants and plant parts, these herbs reduce stress and correct imbalances, and with the right regimen, they may even help you sail through winter in good health.
The right stuff

“Adaptogenic herbs increase your body’s resistance to physical, biological, emotional and environmental stressors,” says David Winston, R.H. (AHG), a founding member of the American Herbalists Guild and co-author of Adaptogens: Herbs for Strength, Stamina, and Stress Relief (Healing Arts Press).
All adaptogens help regulate the HPA (hypothalamic-pituitary-adrenal) axis and the sympathoadrenal system, meaning they can adjust imbalances related to immunity, hormones and stress, ultimately giving you more energy.

Think yourself Fit

Think yourself fit
Get your head in the game, and poof! Your muscles get stronger, the moves feel easier, and your body kicks it into high gear like never before. Prepare to unlock the tougher-in-every-way you.

OK, busy lady:

What stands betWeen you and your fitness goals?
If your first thought is a lack of time, energy or gyms in your neighborhood, we’ll stop you right now. There’s exactly one thing in your way, and that’s your brain. “How you approach your workout mentally is just as important as how strong you are physically,” says Dennis Grounds, a personal trainer, life coach and the founder of Grounds for Life in Maui, Hawaii. “Your brain might say, ‘You’re too weak,’ or ‘You can’t do this,’ but teach it to say the opposite and you’ll feel powerful and ultimately be much more successful.”
Easier said than done, of course. So we asked Grounds to create a routine that challenges your
mind and your muscles, so you can flip the switch that has you cheering yourself on. Pair the total-body workout here with the steps in “Train Your Brain”
to make those mental hurdles (and that muffin top) a distant memory.

The Plan
How it works
Two or three times a week, begin with 5 minutes of cardio, like walking on an incline. Then do 1 set of 10 reps of each move. Perform 1 minute of high-intensity cardio (like jumping
rope) between each exercise. Repeat the sequence once, this time doing 30 seconds of cardio between sets.
You’ll need
A pair of 5- to 10-pound dumbbells, a chair, a yoga mat, a stability ball and a resistance tube.

1 Pick-up squat
WORKS LEGS AND BUTT
                                                                                don’t lean back
                                                                              align Your shoulder
                                                                                 over Your hips.

1 Pick-up squat1 Pick-up squat
Place a dumbbell on the ground outside each foot and stand with feet shoulder-width apart, arms at sides. squat low as you reach down and pick up the weights (A).
Rise up (B), then squat and place the dumbbells on the ground again. Return to starting
position and repeat.

Sole with lemon-Basil Pesto

Sole with lemon-Basil Pesto
Sole with lemon-Basil Pesto“This bright, citrusy no-cook pesto started as a dipping sauce in my house. But I liked
it so much, I started making it to serve with sole, which proved to be a great way to get
Jade to eat fish. The sole is nice and light and needs only a smear of the lemon-basil pesto
to make a simple, elegant dish.”

Serves 4
¼ cup plus
1 tablespoon extra virgin olive oil
2 tablespoons fresh lemon juice (from
1 large lemon)
2 large garlic cloves, smashed
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
8 (2-ounce) skinless sole fillets
½ cup Lemon-Basil Pesto (recipe at right)

Directions
1. In an 8-inch square glass dish, combine ¼ cup of the olive oil with the lemon juice,
garlic, salt and pepper. Whisk the marinade to blend.
Add the sole and turn several times to coat evenly. Let stand for 15 minutes.
2. Heat a large nonstick skillet over medium high heat with 1 tablespoon oil.
Remove 4 sole fillets from the marinade, letting excess marinade drip off, and sear for
Approximately 2 minutes.  

whole-wheat orzo with artichoke Pesto


whole-wheat orzo with artichoke Pesto
“Once you make this pasta and taste it, you are going to start craving it all the time!
The grilled corn adds a nice smoky flavor, while the artichoke pesto lends richness to the dish. The vegan pesto gets its flavor from a combo of fresh oregano and parsley,
walnuts, artichokes and lemon. I could eat it by the spoonful!”

whole-wheat orzo with artichoke Pesto

Serves 6
1 pound whole-wheat orzo pasta
2 ears corn, shucked artichoke pesto
1 (12-ounce) package frozen artichoke hearts, thawed
¼ cup walnut pieces, toasted
½ cup fresh flat-leaf parsley leaves
½ cup fresh oregano  Leaves Grated zest of 1 large lemon
¼ cup fresh lemon juice

Frittata with tuna and tomatoes

Frittata with tuna and tomatoes
 “When I was growing up, we used to havefrittata for dinner often because it is fast and easy to make, and we’d snack on leftovers after coming home from school the next day. It’s good anytime, really, and is also a great make-ahead lunch to take to work, either with a small green salad or sandwiched between two slices of bread.”

Frittata with tuna and tomatoes

Serves 4
6 large eggs, at room temperature
¼ cup whole milk, at room temperature
3 tablespoons chopped fresh flat-leaf parsley leaves
1 tablespoon anchovy paste
½ teaspoon kosher salt

This Will Be The Winter

This Will Be The Winter 
 You Don’t Get Sick

This Will Be The Winter


Everyone from your parents to your partner reminds you about the rules for feeling your best: Eat smart, get plenty of sleep, find your inner Zen— yada, yada, yada.
That advice gets old real fast, unless you dig deeper and understand why those tried-andtrue
tips add up to a healthier you. Think of it this way: If we’re all being exposed to the same
nasty germs, how come only some of us get sick?
The difference between who’s laid up in bed and who’s putting Jillian Michaels to shame comes down to immunity. Over the past several years, researchers have uncovered fascinating details about how our systems respond to pathogens on a cellular level. Case in point: One in 12 people infected with the common cold virus shows—wait for it—zero symptoms, a study from

The magic Of Yoga

very year, it’s the same story: On Dec. 31, you vow that this is the year you’ll hit the gym five
days a week and go cold turkey on potato chips. Sound familiar?
The magic Of Yoga

You’re not alone. Most people know how pound drop page works but can’t seem to act on it.
“Weight-loss experts think they just need to yell louder when they say to exercise more and not eat unhealthy food,” says Timothy McCall, M.D., author of Yoga as Medicine: The Yogic
Prescription for Health and Healing. “Everybody gets that message. The problem is, we aren’t giving people a means to implement those changes.” Sure, that resolution to work out like crazy and eat like a cavewoman may help you drop a size—but it’s hardly enjoyable. A more pleasant and doable option: letting yoga tone your body and mellow your brain., So how does slow-moving yoga (where you only occasionally break a sweat) help you lose weight? It’s the cumulative benefits, many of which link back to mindfulness. “Yoga evokes dozens of mechanisms—it can burn calories, stretch the body, condition the cardiovascular system, reduce cortisol levels, lower blood pressure and even improve brain function,”

deconstructed Lasagna With Creamed Spinach, Chanterelles and Pine nuts

deconstructed Lasagna With Creamed Spinach, Chanterelles and Pine nuts
serves 6 *
deconstructed Lasagna With Creamed sPinach, Chanterelles and Pine nutsoil, to grease the baking sheet 8 ounces chanterelle mushrooms, wiped clean, stems trimmed and cut lengthwise into ½-inch thick slices Kosher or fine sea salt
¼ cup pine nuts Creamed spinach with Chèvre (recipe follows)
12 ounces lasagna noodles
1 large ripe red tomato, cored and cut into ½-inch dice
4 ounces fresh mozzarella, cut into ½-inch pieces

1. Preheat the oven to 400°F. Lightly grease a baking sheet.
2. spread the chanterelles in a single layer on the baking sheet and sprinkle lightly with salt. Place in the oven and roast until they begin to dry out and turn golden, about 15 minutes. spread the pine nuts on the same baking sheet as the chanterelles. Continue in oven until pine nuts are toasted, about 5 minutes, then remove the tray from the oven and set aside.
3. Make the creamed spinach.
4. Bring a large pot of salted water to a boil. Break the lasagna sheets into 4-by-1- inch pieces, add to the water and cook until al dente, about 7 minutes. Drain the noodles and return them to the pot.
add the chanterelles and toss to mix. gently stir in the creamed spinach, tomato and mozzarella, and season with salt. transfer to a large platter or serving bowl, sprinkle the pine nuts over the top and serve right away.

how can I ease my Pms?

how can I ease my Pms?
Make the worst time of the month a little more manageable with four experts’ advice.

how can I ease my Pms?

A holistic health prActitioner sAys
Hormonal imbalances can trigger PMS, but an unhealthy diet, exhaustion and dehydration tend to make it worse.
TreaTmenT
Drink a lot of water: aim for 32 ounces for every 50 pounds that you weigh.
When you’re dehydrated, symptoms like fatigue and lack of focus worsen. Stay away from sugar; it’s the biggest food culprit of PMS, because it can throw off your blood sugar levels,
which will leave you feeling even more sluggish. Sleep is also key. Seven to nine hours is optimal, but more may be necessary in the nights before your period starts, so get a feel for
what you need. Meditate before bed to wind down and prepare your body to rebalance hormones as you rest. To stave off outbursts, practice mindfulness. Before you blow up, acknowledge the emotion, send it love and gratitude, then envision it floating away.
—Darren Weissman, D.C., holistic health practitioner at the Infinite Love & Gratitude Wellness Center in Northbrook, Ill., and author of The Heart of the Matter: A Simple Guide to Discovering Gifts in Strange Wrapping Paper

Tips For Feeling Your Best

In Full Force
You might think that the harder you work out, the hungrier you’ll be afterward, but a study in the International Journal of Obesity suggests the opposite could be true. People who completed 30 minutes of very high-intensity exercise, like running up stairs,

In Full Force

 consumed 116 fewer calories at their next meal than those who finished a moderate half-hour session. Researchers think that it’s because a vigorous workout suppresses the hunger-stimulating hormone ghrelin while increasing the levels of lactic acid and glucose in the bloodstream, which could help curtail noshing. How’s that for motivation?

Taste makers

Taste makers
Break out of your dinner rut with the seriously tasty yet straightforward dishes in Susanna Hoffman and Victoria wise’s new globetrotting primer, Bold: A Cookbook of Big Flavors.

Taste makers


Peanut-Crusted Chicken With southeast Asian dipping sauce Makes 16 Pieces
oil, to grease the baking sheet
¼ cup all-purpose flour
1 teaspoon fine sea salt
1 large egg
¼ cup water
¾ cup salted roasted peanuts, finely ground but not pulverized  
16 chicken drumettes southeast ascian Dipping sauce (recipe follows)
2 tablespoons finely shredded fresh basil leaves

1. Preheat the oven to 375°F. Lightly grease a baking sheet.
2. Mix together the flour and salt on a plate. In a wide bowl or dish, whisk together the egg and water. spread the peanuts on a separate large plate.

Stacy’S Sweet Life


 Stacy’S Sweet Life
Stacy Keibler, with her long frame, classic beauty and enviable dating history, might seem totally at home on the red carpet. But this Baltimore native is actually most focused on her friends, family and relishing prized moments of calm.
 Stacy’S Sweet Life


                  “it changed my Life,”
Stacy Keibler declares. No, she’s not talking about hosting Lifetime’s latest competitive cooking show, Supermarket Superstar; her two years dating George Clooney, aka America’s Favorite Human, or even falling for her new beau, Jared Pobre, the handsome CEO of the alternative media company Future Ads. She’s referring to a 21-day cleanse she tried last fall, based on the book Clean by Alejandro Junger, M.D. “I cut out night-shade vegetables, like eggplants and tomatoes, and didn’t eat any dairy or gluten. I saw the difference in my body, my energy and my mental clarity. Even the whites of my eyes were clearer,” says the 34-year old former WWE wrestler. “I’ve always been healthy, but this began a full health journey for me.” Just of a whirlwind few days that included Paris Fashion Week and a full-blown birthday extravaganza Pobre threw for her back home in Los Angeles, the down-to-earth glamazon took some time to talk to Natural Health about her wholesome habits, her business ventures and the role of love and dancing in her happy life.

The Breast Investigator

The Breast Investigator
Florence Williams knows a thing or two about boobs (they don’t officially stop growing until you get pregnant; guys may prefer smaller ta-tas after all). She also knows that you should protect your chest without driving yourself nuts. Behold, some of her fascinating findings:

The Breast Investigator

Just how complex are breasts?
So complex. I like to say they almost always have antennae out so they can feed the body information. They are like sponges; they seem to absorb things quickly, including toxins. In fact, I had my breast milk tested and it came back positive for flame retardants, pesticides, and ingredients found in jet fuel.


Whoa. How could that be?
 The science isn’t clear, but it may be because breasts are very fatty and a lot of industrial
chemicals are attracted to fat. Unfortunately, many chemicals can also mimic the female hormone estrogen, high levels of which have been linked to breast cancer.

How can you cut out chemicals?
The truth is you can’t totally control your exposure. I make an effort, but I don’t want to make myself crazy. What we really need is better science and government involvement. The best thing you can do for your breasts is encourage more research into prevention.
Write letters to your elected officials; get involved by volunteering for a group like the Silent Spring Institute or Breast Cancer Action.

Great idea. Day-to-day prevention advice?
I think it makes sense for women to avoid exposure to gasoline by-products. When you’re pumping gas, stand a few feet away from the pump.
And don’t walk or jog next to a highway. It also makes sense to try to avoid flame retardants, which are often used in furniture. Do your research, and read labels before buying.
Look for a “green” cleaner to dry-clean your clothes.

What about BPA?
In animal studies, BPA, a chemical often found in plastics and canned food, appears to alter mammary glands in ways that can lead to cancer. We don’t know for sure that it causes human tumors, but I would take  a moderated approach. Buy BPA-free canned food and bottles. Personally, I never take a store receipt— they’re often covered in BPA.

Any other tips?
Do what seems comfortable and manageable: Try eating more fresh and less canned food, avoid cigarette smoke, and drink lightly. These things are great for you beyond breast health, so you get big rewards.

All Fitness ___The Breast Investigator ____Florence Williams

Your Flat-Belly Day

Open-Faced Turkey and Feta Sandwich Side Salad
A 1,500-calorie eating plan designed
to help you stay trim and satisfied
Lunch
Open-Faced Turkey and Feta Sandwich
1 slice whole-grain bread
3 oz sliced turkey breast
¼ cup baby spinach
¼ cup sun-dried tomatoes
1 Tbsp feta
Side Salad*
12 yellow or red cherry
tomatoes, halved
¼ cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
½ Tbsp olive oil
½ tsp fresh lemon juice
1 tsp fresh mint
Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil 6 to 8 minutes, or until golden. Serve with salad.

* Variety is more than the spice of life, it’s the key to a skinny salad. An assortment of colors and textures may make a meal more satiating, finds research at the Smell & Taste Treatment and Research Foundation.
Total: 367 calories

Breakfast
Muesli with Cherries

Muesli with Cherries
⅓ cup steel-cut oats
½ cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried
tart cherries*
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.
 * Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.
Muesli with CherriesTotal: 336 calories

Snack
Muesli with Cherries
⅓ cup steel-cut oats
½ cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried
tart cherries*
Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients.

* Pigments in tart cherries may help reduce body weight and body fat, according to an animal study conducted by researchers from the University of Michigan Health System.
Total: 336 calories

plain nonfat Greek yogurt 
Snack
6 oz plain nonfat Greek yogurt
5 fresh apricots, chopped
1 Tbsp agave*
1 tsp lemon zest
* Although it has around the same number of calories as honey, agave is sweeter, so you can use less.
Total: 245 calories

Dinner
Cilantro Shrimp with Squash, Chard, and Wild Rice
Cilantro Shrimp with Squash, Chard, and Wild Rice

8 large shrimp*
1 Tbsp olive oil
2 tsp fresh cilantro
2 tsp fresh lime juice
1 yellow squash, sliced
1 cup Swiss chard
¼ cup dry wild rice blend Sear shrimp in olive oil overmedium heat for 3 to 4 minutes,
seasoning with cilantro and lime juice. Steam squash and chard for 5 to 7 minutes, and cook rice according to package directions.

* With fewer calories per ounce than most fish, these crustaceans are the ideal seafood if you’re trying to slim down.

Total: 370 calories

All Fitness ____By Keri Glassman, R.D.