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Cold Weather Myths PAGE 8
Cold Weather Myths
growing young NOVEMBER/DECEMBER 2014
the art of ®
The Attitude of Gratitude PAGE 12
The Whole Food Advantage PAGE 16
The Importance of Job Satisfaction PAGE 24
2 THE ART OF GROWING YOUNG November/December 2014
Contents 4 From the Editor
31 Ask the Expert
5 Nutritional News
6 Fitness Indoor Workouts
12 Lifestyle The Attitude of Gratitude
Family Health 22 Andropause
24 The Importance of Job Satisfaction
26 A Body to Love
28 Growing Up Healthy: Creating Healthy Eating Habits Early in Life
The Art of Growing Young® is published six times a year by Lifeplus International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2014 Lifeplus International
20 Herbs & Supplements Natural Sweeteners
Features 8 Cold Weather Myths
16 The Whole Food Advantage
Grape Seed Extract
“The passion that I see in the people who participate in the art of growing young is incredible.”
As January fast approaches, it is fun to look back at the year just finished and take stock of all that has happened. 2014 has been another amazing year for everyone here on The Art of Growing Young team. I can honestly say that every issue we put out taught each of us something new about ourselves and our bodies. We are excited to be entering a new year and to learn even more.
The passion that I see in the people who participate in the art of growing young is incredible. It makes me grateful to be involved in such a worthy cause. As I look back on the year, I can think of many things, people and experiences that I’m grateful for. And even just feeling that gratitude is an important part of the art of growing young for everyone.
If you are like me, you’ve probably spent a fair amount of time this year working on improving yourself physically, emotionally and spiritually. Now I’m going to ask you to stop and reflect on everything you have accomplished. Let yourself truly reap the wonderful benefits from all the hard work you’ve done. Taking time, whether at the end of the year or the end of the day, to reflect on your feelings, both current and past, will help you better identify your own thought patterns. The closer we come to the end of the year, the more you will see Top 10 lists in the media: Top 10 Songs, Top 10 News Stories, Top 10 Viral Videos, etc. I think we should make our own, personal Top 10 lists. The Top 10 Things, People and Experiences you are grateful for in 2014.
Write your list on a piece of paper and put it somewhere where you will see it often. Look at these 10 things that brought you joy, happiness and gratitude. What can you do in the coming year to improve your Top 10 and/or include more gratitude in your life? Feeling and embracing gratitude is like a compass pointing toward a better, happier, healthier life. So please, take the time to make your list (and as many lists as you want all year round) so you can intentionally focus on your accomplishments and your happiness in order to attract even more good things into your life in the future!
4 THE ART OF GROWING YOUNG November/December 2014
Dark chocolate If you’re looking for an excuse to eat a sweet snack, consider the health-pro- moting effects of dark chocolate. A new study has revealed that cocoa beans act as prebiotics, or food for the beneficial bacteria in your gut that are collectively referred to as probiotics. Cocoa beans and other foods that help support healthy gut flora help displace harmful bacteria, aid in digestion, reduce inflammation, promote heart health and more.
Looking for more energy? For those of us who feel like we need an afternoon nap just to make it through the day, researchers may have found a simple solution. Eating lunch in the sunshine for 30 minutes (even next to a window exposed to direct light) can help you stay more wide awake during the afternoon. The study showed that women who sat next to a sunny window for 30 minutes scored better on tests for alertness.
Want to live longer? Surround yourself with good friends. After analyzing data from more than 300,000 older adults gathered through more than 148 different studies, researchers stated that people who are more socially con- nected have much higher survival odds than less socially connected people. From helping each other in a crisis to cheering each other on during workouts, the benefits of having positive, like-minded friends in your life are vast.
Stay fit Scientists have discovered yet one more reason to stay fit – avoiding dementia. Research has already shown that carry- ing excess fat around the midsection can drastically raise the risk of developing dementia. However, new research has also revealed that deep abdominal fat releases dangerous inf lammatory chemicals into your bloodstream, which can ultimately enter the brain and con- tribute to causing dementia.
Salmon Look good and feel good with one simple food: salmon. Rich in omega-3 fatty acids, salmon contains nutrients that help protect the brain and body. Omega-3 fatty acids have been shown in multiple studies to have a positive impact on brain health and supple skin and joints.
6 THE ART OF GROWING YOUNG November/December 2014
Most doctors and researchers agree that just 30 minutes of moderate exercise most days of the week offers your body a huge list of benefits – from reducing the risk of physical ailments such as heart disease to helping prevent risky behaviors in children, regular physical activity can help improve every area of your life. According to the World Health Organization, exercise can also help prevent the development of hip fractures and can even act as a way of managing pain from already-developed conditions such as arthritis.
For optimum health, staying physically active should be a year-round goal. But one benefit of exercise may be especially important during winter. Physical activity has been shown to have a positive effect on mood. If you are one of the many people who find that the dark, dreary winter months bring about feelings of sadness, depression and lethargy, it’s possible that getting more active can put a smile back on your face.
There is no denying just how beneficial regular physical activity is, making it all the more important to continue an active lifestyle throughout winter.
Many people utilize gyms to stay active during the winter. While gyms are a great option, if you don’t have the time to visit one or the money for a membership, there are lots of ways to stay active in your own home. Home workouts are an attractive option if you don’t want to brave winter road conditions! There are many sources of home exercise equipment available, but you don’t neces- sarily need to shell out big bucks to work out at home. You just need to get creative.
You can rent or buy DVDs that teach virtually any form of exercise you can imagine, and they can be done in the comfort and privacy of your own home. Simple household items such as canned goods or milk jugs can be used as beginner’s weights. A few dollars spent on a jump rope can go a long way toward improving health, and chairs are perfect for assisting you with difficult stretch- ing positions.
If you don’t believe you can get your heart rate up in your own living room, try this quick 20-minute routine.
Walk in place: 45 seconds Jumping jacks: 45 seconds Jog in place: 30 seconds Squats: 45 seconds Jog in place: 30 seconds Jump as high as you can: 45 seconds Jog in place: 30 seconds Squats: 45 seconds Jog in place: 30 seconds Mountain climbers: 45 seconds Sprint in place: 30 seconds Rest: 1 minute Then repeat the set two more times.
That gives you a good 20-minute routine that is not boring and can be fun by yourself or with other members of your family.
Whether at the gym, out in the cold or in your own home, the key to maintaining a physical fitness routine is finding an activity you actually enjoy doing. If you get bored quickly on a treadmill, you can’t expect yourself to stick with it long enough for even one good workout, let alone multiple workouts
a week. There’s nothing wrong with that. In fact, it’s good to recognize what you don’t enjoy so that you can focus on what you do enjoy.
If you don’t like treadmills, try swimming, rowing machines, dancing, exercise bikes, indoor football leagues, weight lifting, elliptical machines, basketball or anything else you think you might enjoy. There is no one single exercise activity that will work well for everyone. That’s one of the great joys of the art of growing young – variety!
If you are just now entering a phase in your life where you want to be more active, you may want to start slowly with indoor activities such as yoga or tai chi. These activities strengthen muscles and improve balance and flexibility in the comfort of a warm and relaxing atmosphere (either at home in your own living room or in a studio), which can be an inviting holiday from bluster- ing winter weather.
This is also the time of year we tend to overindulge in holiday meals. A regular exercise regimen, combined