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March2013Issue21
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TOP TRAVELdestinations in March
eating
HEALTHYour experts explain
UPCOMING
IN DEMAND
Food TrucksOne of the hottestbusiness ventures
SKILL SET
Get in Shape6 steps to help you
get in better shape
and achieve the body
youve always wanted!
holidays in March
Green Building:
NEW TRENDon the rise
Sports | Health | Finance | TravelMarch 2013 - Issue 21
ANNUAL READER OF THE YEAR DRAWING
Are youthis yearswinner?
ESSENTIAL FEATURES
AND MUCH MORE!
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CONTENTS
IntroductionDigitalDigest Publications prides itself in being an exclusive lifestyle
E-Magazine covering topics ranging from sports, health, and finance to travel,
music, and much more.
Travel in March ..................................................04-05Top tourist destinations for 2013
Healthy Eating ....................................................08-09Setting yourself up for success through a healthy diet
Hottest New Business Venture .................. 11-12Taking a look at the latest trend: Food Trucks
Getting In Shape ...............................................14-156 steps to help you get in better shape and achieve the body
youve always wanted!
Green Building ...................................................18-21Tips for achieving a low eco-footprint at home
Mark The Date ....................................................22-23View important upcoming holidays for March
VICE PRESIDENT, ADVERTISING,James Perez
VICE PRESIDENT, DESIGN & BRANDRichard Evans
MARKETING MANAGER
Kevin Campbell
COMMUNICATION MANAGERMary Brown
COMMUNICATION COORDINATOR,Lisa Miller
SENIOR MARKETING SPECIALIST,Brian Wilson
EDITORIAL DIRECTORSteven Hall
ART DIRECTORMark Turner
EDITOR AND PROJECTS MANAGERLisa Hill
SENIOR PROJECTS EDITORChris Scott
PROJECTS COORDINATORSusan Walker
ASSOCIATE ART DIRECTORLaura Lee
SENIOR GRAPHIC DESIGNERJeff Harris
PHOTO COORDINATORKenny Young
COPY EDITORSLiz Hernandez
PRODUCTION MANAGERSarah Collins
PRODUCTION ASSISTANTSJames Wu
DigitalDigest
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TRAVEL IN MARCHTop tourist destinations for 20134
HEALTHY EATINGSetting yourself up for successthrough a healthy diet
08
GETTING IN SHAPE6 steps to help you achieve the
body youve always wanted
14
HOT NEW BUSINESSTaking a look at the latest trend:Food Trucks11
GREEN BUILDINGTips for achieving a low eco-footprint at home18
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Top Destinationsfor 2013 in MarchCheck out our list of the best travel destinations
i The Caribbean - Relax on abeach in March!
i Mexico City, Mexico - Historiccity with a night life
i Lima, Peru - Minimal crowds andcheap hotels
i Cartagena, Colombia - Excellentweather all year-round
i San Jose, Costa Rica - Greatbeaches and canopy tours
i Rio de Janeiro, Brazil - One of the
hottest tourist destinations
The Caribbean - If you aremainly looking to relax on abeach in the warm weather,then the Caribbean is yourbest bet in March
Mexico City, Mexico - Thefood, the nightlife, and theshopping are great reasonsto visit Mexico City at anytime of year
Lima, Peru - This is a historiccolonial city that has verygood nightlife and excellentfood. Enjoy minimal crowdsand cheap hotels despiteperfect weather
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MARCHINGfor spring breakFORGOT to plan for a
spring break? Havent
gone skiing yet this year?
Its March, people!
Which means two things:
Youre overdue for a
break, and its not too late to plan one. Even if you just slip away for a weekend.
Want to be on the beach by midafternoon? There are new flights to Destin, Fla., and the Turks and
Caicos that are ready to make that happen. Feeling the urge to hit the mountain before the snow melts?
Heavy snowfall and spring rates as low as $99 a night are making resorts like Breckenridge, Colo., and
Snowbird, Utah, good bargains. Or are poolside cocktails more your style? There are plenty of options in
Palm Springs, Calif., where newly renovated hotels are showing off freshened digs.
So, here you go. Whether you want high desert landscapes, powdery slopes or pristine blue water,
weve done all the heavy lifting for you. Here are 6 top-notch escapes. Wherever you live, weve got you
covered.
Cartagena, Colombia - Acultural destination inaddition to being a greatbeach spot. Expect excellentweather almost all year-round in Cartagena
San Jose, Costa Rica - Thebeaches are great for surfingand the whole country isbrimming with canopy toursand adventurous activities
Rio de Janeiro, Brazil - Marchis a perfect time to hit Riode Janeiro since the crowdshave thinned out and theweather is a little morebearable as well
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HealthyeatingHealthy eating is not about strict nutrition
philosophies, staying unrealistically thin, or
depriving yourself of the foods you love.
Rather, its about feeling great, having more
energy, stabilizing your mood, and keeping
yourself as healthy as possibleall of which
can be achieved by learning some nutrition
basics and using them in a way that works
for you. You can expand your range of
healthy food choices and learn how to
plan ahead to create and maintain a tasty,
healthy diet.
Simplify. Instead of being overlyconcerned with countingcalories or measuring portion sizes,
think of your diet in terms of color,
variety, and freshness. This way it
should be easier to make healthy
choices. Focus on finding foods
you love and easy recipes that
incorporate a few fresh ingredients.
Gradually, your diet will become
healthier and more delicious.
Start slow and make changes toyour eating habits over time.Trying to make your diet healthy
overnight isnt realistic or smart.
Changing everything at once usually
leads to cheating or giving up on
your new eating plan. Make small
steps, like adding a salad (full of
different color vegetables) to your
diet once a day or switching from
butter to olive oil when cooking.
Every change you make toimprove your diet matters. Youdont have to be perfect and you
dont have to completely eliminate
foods you enjoy to have a healthy
diet. The long term goal is to feel
good, have more energy, and reduce
the risk of cancer and disease. Dont
let your missteps derail youevery
healthy food choice you make
counts.
Set yourself up for success
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Plann
ingaHealthyDiet People often think of healthyeating as an all or nothing
proposition, but a key foundation
for any healthy diet is moderation.
But what is moderation? How much
is a moderate amount? That really
depends on you and your overall
eating habits. The goal of healthy
eating is to develop a diet that you
can maintain for life, not just a few
weeks or months, or until youve hit
your ideal weight. So try to think
of moderation in terms of balance.
Despite what certain fad diets would
have you believe, we all need a
balance of carbohydrates, protein, fat,
fiber, vitamins, and minerals to sustain
a healthy body.
FFor most of us, moderation or
balance means eating less than
we do now. More specifically, it means
eating far less of the unhealthy stuff
(refined sugar, saturated fat, for
example) and more of the healthy
(such as fresh fruit and vegetables).
But it doesnt mean eliminating the
foods you love. Eating bacon for
breakfast once a week, for example,
could be considered moderation ifyou follow it with a healthy lunch and
dinnerbut not if you follow it with a
box of donuts and a sausage pizza. If
you eat 100 calories of chocolate one
afternoon, balance it out by deducting
100 calories from your evening meal. If
youre still hungry, fill up with an extra
serving of fresh vegetables.
Moderation is key
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Hottest New Business
Venture: Food TrucksSteve Concilla gave up a job in
finance to run That Food Truck withhis business partner, Dan Kraus, in
Columbus, Ohio.
Its a Thursday eveningjust north of downtownColumbus, Ohio, an area
not known for its dining
options. Despite the
threatening sky, several
pioneers are
setting up
for dinner
in a parking
lot. Among
them, a new
business
venture called
That Food
Truck. Suchmobile restaurants are the
fastest-growing segment
in the dining industry. It
seems like everyone and
their brother thinks it might
be fun to cook and be your
own boss in a repurposed
delivery truck. But it is also
risky business, with razor-
thin margins and a fickleclientele.
Steve Concilla gaveup a job in finance torun That Food Truck with
his business partner, Dan
Kraus. I had been doing
[finance] for eight years and
I had been looking to do
something a little bit moreadventurous, Concilla said.
The finance gig was on its
way out, I felt. It just wasnt
as fun as it used to be, so I
figured why not try to make
money doing something I
love, which is eating.
D
espite the odds,
Concilla and Kraus,
who is
trained as a
butcher, were
determined
to give it
a go. The
two started
dreaming
about
getting a
food truck
back in 2011. They found
a used Fed-Ex truck and
spent the next few months
retro-fitting it for food
service. In early July, the
two prepared for a test
lunch to see whether
customers liked the menu
and whether they could
make the offerings fast
enough when a crowd
formed. The temperatures
spiking into the 90s came
as a surprise.
I learned that it is crazy-hot on food trucks,Kraus said. I learned we
have to prepare, prepare,
prepare, Concilla added.
But making theirventure workdepended on more
than just cooking good
food. In Columbus, these
newbie businessmen got
support from a nonprofit
development organization
called the Economic and
Community Development
Institute.
We help them withthe marketing aspect,we help them with social
media, we help them with
food safety, we also go
out and network and find
them locations to do their
job, because essentially
we get rewarded if they
expand and are successful,
ECDI director of business
development Steve Brady
said.
The institute alsoprovides a secureparking lot complete
with electrical hookups,
a kitchen with grease
disposal and industrial-
sized sinks, and -- for
Concilla and Kraus -- cash
Restaurants, food trucksare heavily inspectedon both the inside and
outside.
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In this hyper-trendybusiness, each new entryneeds to have an angle to
get noticed. For Concilla and
Kraus, the hook is a seasonal
menu from locally grown
ingredients. A farm about an
hour away from Columbus
provides them with meat and
eggs. Before hitting the street,
the two needed one key step:
clearance from the Board
of Health to operate. Unlike
traditional restaurants, food
trucks are heavily inspected on
both the inside and outside.
Finally, it was time to find
customers. Opening night
was in the middle of July last
year, and naturally there were
some hiccups. The first few
hours were slow in an area not
well trafficked on a Saturday
night, but for the duo, it was a
learning experience.
People said I cant take the
burger off the menu, no
matter how labor intensive. I
got to keep it on, Kraus said
of their menus that change
seasonally.
Total for the first day:$187. Not bad, Ill takethat, Concilla said.
Running a Food Truck
Comes With Challenges
In running a food
truck, one of thebiggest obstacles
is working around
restricted areas.
These mobile
restaurants are not
allowed to park and
set up most places
they would like to, where the foot traffic is
heaviest.
There is also no central area in downtownColumbus to attract crowds, so foodtrucks have to be invited by companies and
organizations to set up for employee dining
specials. Concilla and Kraus rely heavily on
social media to publicize their location and
ever-changing menu. Columbus has several
food-truck festivals during the warm months,
but even though such events are packed with
customers and are great for exposure, it is stilljust one part of the income puzzle. So even in
the chill of winter, Concilla and Kraus are out
as often as the weather promises the hint of a
profit and constantly re-working their business
plan.
The truck makes money when it s going,Kraus said. But we needed to establish a wayto make money when its not going.
Now almost eight months later, Kraus and
Concilla are as busy as possible during
the slow winter months and are getting ready
for the upcoming busy seasons. There is no
hesitation from them that they made the right
decision to go for it on their own.
I dont want to take a day off anytime soon,Kraus said. Personally, I can say that becauseits my business. If I was working for somebody
else and cooking their food, it would probably
be different. I would probably want multiple
days off a week, but right now Im totally happy.
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GETTING in shapeNutrition
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No matter what the goalof your diet is and nomatter what terrible sources
of information youve been
exposed to, the single most
important part of everysingle diet plan is calories.
Calories are everything.
They are the true key to an
effective diet plan regardless
of any other aspect of it.
To deal with caloric intake,
establish your daily calorie
consumption limit (via
available caloric calculators
online), monitor food intakeand the calorie levels of
what your consuming, and
keep that level below your
advised daily intake.
Larger portionshave more calories,obviously. But they also
encourage people to eat
more than they otherwise
would and to underestimatehow much food theyre
actually consuming. How
to deal with the portion
size problem? Use small
plates and cups in the
dining hall. When eating
out, order appetizers, not
entrees. Order the small
size, or share large portions
with friends. The system isstacked against you and its
up to you to figure out how
to cope with it. Small sizes,
for example, usually cost
relatively more.
Eliminate all sugarydrinks from your diet.They are useless. Sugars -
especially refined, simple
sugars - elevate insulin
levels dramatically (astorage hormone) and turn
into fat when not used
immediately for energy.
This is exactly what we are
trying to prevent. Try to
keep your intake down. Use
sugar substitutes in coffee
and tea, drink diet colas,
or just drink water. Water
clears the system of toxinsand hydrates cells, which is
especially important.
01. Caloric Intake 02. Portion Control 03. Water
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6steps to help you get in
better shape and achieve thebody youve always wanted!
Training
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Doing cardio is essentialbut need not be astedious as you may think.
First of all, you do not need
to perform hours and hours
of cardio each and everyday. Thirty-40 minutes,
four or five days each week,
will do the trick. Do your
cardio sessions first thing in
the morning on an empty
stomach (or later in the
evening after not eating for
a few hours) to maximize
the results. Cardio will also
boost your metabolismpost-exercise and turn your
body into a fat-burning
machine!
Weight training is theeasiest and mostenjoyable part of the
program. You will not bulk
up. You will not get big. By
lifting weights you will firmthe muscles underneath the
fat and build new muscle
tissue. Therefore, the more
muscle you have, the faster
and more efficiently you
will burn fat and develop
the body you really want.
There are many different
exercise plans to workout
different muscles inbody, so please consult a
qualified trainer to find one
that fits you.
Swimming is a uniqueand effective alternativeto other types of cardio
workouts like running
or biking. Swimming is
one of the best forms ofcardiovascular exercise
because it works the entire
body, but also provides
a low-impact form of
exercise. Regardless of
your swimming ability,
with some practice, you
should be able to hit
the pool and lose some
weight when swimming.According to the American
Heart Association, 30 to
60 minutes of swimming 4
to 6 days a week can help
individuals both lose weight
and reduce health risks.
04. Do Cardio 05. Lift Weights 06. Swim
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Almost 70percentof the payback on
green buildingcomes in improved
energy efficiency
Energy-Efficient Design: Passive Heating, Cooling, Ventilation and Lighting
With growing awareness of the effects human activities can have on the global environment, peopleare becoming more interested in using green building techniques. These techniques focus on a fewkey concepts: using energy-efficient equipment and design, using sustainable materials, reducing impact on
environment and human health, and managing water resources.
Heating and cooling interior spaces can account for 50 percent of a homes energy use. Dont let that energy goto waste through poor insulation. Stop drafts with spray foam insulation, which seals to the surfaces in wallsand attics and prevents air gaps. Build exterior walls with 6-inch-wide studs instead of the traditional 4-inch studs.
Use high-efficiency, Energy Star-rated low-E windows.
Caulk all gaps around windows, doors, duct work
and chases.
Use high-efficiency mechanical and electricalequipment. A blue Energy Star label indicates a piece
of equipment has been deemed energy-efficient by
the U.S. Environmental Protection Agency. Choose
Energy Star equipment for heating and cooling
systems, water heaters, appliances and light fixtures.
Consider using point of use, or tankless, water
heaters. These save energy because they do not have
to keep a large tank of water hot until it is needed.
Design with the sun and wind in mind. Plant shade trees near the south-facing sides of buildings. Or, incorporate
overhangs that shade the windows in summer when the sun is high and allow the sun to warm the building in winter
when the sun is low. Install windows on all sides for cross ventilation, and consider awning windows that can remain
open in light rain. Use skylights and light tubes to brighten interior rooms.
Use reclaimed lumber when possible. Many communities have lumber reclamation sites or free used constructionmaterial trading cooperatives. Use products such as recycled plastic or composite wood decking and trim. Wheneverpossible, use materials that have very long life spans, such as cement board siding. They may be more expensive, but such
materials save in the long run because they do not need to be thrown away and replaced for many years.
Building for Energy Efficiency: Insulation
Using Energy-Efficient Equipment
Using Sustainable Building Materials
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Design buildings with small footprints that take up less land. The added green space absorbs excess nutrients
in rainwater that can contribute harmful runoff to nearby watersheds. Design exterior spaces such as patios and
driveways with permeable materials to let water soak in, and landscape with native plants that ideally need no
chemical treatments such as fertilizer or pesticides. Conserve water and reduce wastewater inside with low-flow
toilets and water-saver showerheads and faucets.
Certain products release toxic vapors into the
atmosphere and can cause health problems and
environmental damage. Paints, plastics and wood products
such as plywood and particleboard fall into this category.
Look for alternative varieties labeled low VOC, which means
low volatile organic compounds. Use particleboard and
plywood labeled formaldehyde-free, or use panels made of
compressed agricultural plant material.
The growth and development of our communitieshas a large impact on our natural environment. Themanufacturing, design, construction, and operation of the
buildings in which we live and work are responsible for the
consumption of many of our natural resources.
Design for Low Environmental Impact
Build for Clean Air and Lungs
So why is Green Buildingimportant?
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Easter is a Christian festival andholiday celebrating the resurrectionof Christ. Unlike many other holidays,Easter is moveable, meaning it is not fixed inrelation to the civil calendar.
International Earth Day was initiatedto make earth inhabitants aware of theirresponsibility to care for the planet. Thiscare includes environmental and naturalresources. International Earth Day was foundedby John McConnell, of Davis City, Iowa.
March 17th -
Saint PatricksDay
March 25th- Passover orPesach
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March 31st -Easter Sunday
March 20th -InternationalEarth Day
Saint Patricks day is in honor of thePatron Saint of Ireland, who brought
christianity to the Emerald Isles, as Irelandis known. It is truly a day of celebrating Irishhistory, ancestry, traditions and customs.
Passover is the celebration of thefreeing of the Jews from Egyptian rule
around 3000 years ago. To commemoratethe freeing of the Jews, matzo (a thin, crisp
unleavened bread) is eaten in place of breadduring Passover.
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Digital Digest Publications
4142 Mariner Blvd #127, Spring Hill, FL 34609Telephone: +1 800-337-6842
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Digital Digest
Digital Publication
March 2013 - Issue 21