remindermedia.com...the Mediterranean diet and grew up eating this way. But, ultimately, it’s more of a lifestyle choice. When someone is trying to turn his or her life around and

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6 Start Healthy

N eda Varbanova is an all-encompassing health expert, with knowledge in recipe development, health coaching,

and building a brand from the ground up. Here, she details her healthy eating influences and her health journey, and gives helpful tips on how to live a balanced life.

How did growing up in Bulgaria influence your healthy habits? I grew

up in a household in which my mother prepared meals

with nothing short of simple, wholesome ingredients.

No matter how busy she was, she made sure the entire

family had healthy options available, even if that meant

a quick salad or soup.

When I first moved to the United States, I was shocked

at the dietary differences. As silly as it may sound,

I had never tried mac and cheese or even heard of

a Hot Pocket prior to moving here. This complete

culture shock influenced me to take initiative at my

high school, where I helped develop the school’s first

health club. I soon realized my passion was health and

nutrition, and I continued my education in the field

post-high school.

How did the trajectory of your career lead to where you are now? After college,

I had the chance to intern alongside nationally known

registered dietitian Tanya Zuckerbrot, who is the

starthealthy.com 7

interview with: neda varbanova

written by: rebecca poole

photography by: oksana palí (@oksana.pali)

HEALTHY LIVING

creator of the F-Factor Diet. It was a tremendous

opportunity for me to better understand nutritional

counseling and client relationships, which really

inspired me to turn my passion into a profession.

Afterward, I enrolled in the graduate program at NYU

Steinhardt, earning a degree in food studies. I then

went on to get certified in culinary nutrition from the

Natural Gourmet Institute, and I became a health

coach through the Institute for Integrative Nutrition in

New York. I still live in New York City.

What is your philosophy on cheat days? Do you have advice for eating a balanced diet? I tell my clients all the time to not

think of it as a cheat day but rather to be mindful and

enjoy things in moderation. The most important thing

starthealthy.com 98 Start Healthy

to remember is that, just because you regret eating

something—for example, a croissant for breakfast

or fries for lunch—it doesn't mean your entire day is

ruined. Enjoy that meal to the fullest, but make sure to

load up on something healthier, like a large salad, for

your next meal. I see this quite often in my practice,

where clients will think they have a free pass for the

entire day just because they indulged in a meal earlier.

Try following the 80/20 rule, which entails eating

nourishing foods 80 percent of the time and leaving

the other 20 percent for mindful indulgences. It’s

important to practice mindful eating and eat more

slowly because it can take about twenty minutes for the

brain to register that you’re full.

Diets like keto, paleo, gluten-free, and Mediterranean are continually a part of the healthy-eating conversation. What’s your take on dieting? In my

opinion, each person will respond differently to each

of these diets. It’s important to work with a nutritionist

who is able to guide you and give you the necessary

support that is needed during a health journey,

especially if the goal is weight loss. I absolutely love

the Mediterranean diet and grew up eating this way.

But, ultimately, it’s more of a lifestyle choice. When

someone is trying to turn his or her life around and

become healthier, it’s better to focus on something

that’s sustainable and not just a short-term diet.

You develop a lot of your own recipes for your blog, Healthy with Nedi. What’s your process for coming up with new ones? I get most of my inspiration from

my travels and from my mom and grandma. A lot of

the recipes I create are family classics with a healthy

twist. It’s special to me that these are recipes that

have been passed down by three generations, and it’s

something that I can pass on to my kids one day.

What is your vision for the future of Healthy with Nedi? A lot has changed

in the past year, and I am so proud of how far my

brand has come. My vision includes a lot of product

development. I’m working on many exciting projects,

but the most important one at the moment is the Nedi

10 Start Healthy starthealthy.com 11

Paleo Bagels. I posted a low-carb bagel recipe back

in April 2019 without thinking much about it, and it did

really well with engagement. People even asked if I

would sell them! After months of researching,

I am officially working on launching my own bagel

product that I will sell throughout New York City

(and hopefully nationwide).

What is your motto? Breathe in courage,

breathe out fear.

If you could only give one piece of wellness advice, what would it be? Start your day with a grateful heart, and try meditating

for ten minutes. There are fantastic guided-meditation

apps that can help start your day on the right foot. Our

mental health is so important, and I find that if you

don’t have that part of your life balanced, it is difficult

to have anything else in check.

For more info, visit healthywithnedi.com Follow Neda Varbanova on Instagram @healthywithnedi

written by: matthew brady


health

This phrase is often said to children, and even adults, to remind them of the value of being quiet.

However, for the millions of people with acute auditory conditions, this phrase has much more meaning. Two such disorders in particular—tinnitus and misophonia—can have a debilitating impact on a person’s everyday life.

The Trouble with TinnitusAt one point or another, we’ve all experienced ringing

in the ears, commonly known as tinnitus. In fact, it has

been an inconvenience throughout all human history:

symptoms of tinnitus can be traced all the way back to

the ancient Egyptians, and today it affects around fifty

million Americans. Fortunately for most, that annoying,

high-pitched tone, which we can only hear in our

heads, usually goes away after a few seconds.

Now imagine the ringing—or perhaps whistling,

buzzing, or hissing—happening every day or perhaps

never ending. That’s what happens to the twenty

million Americans with chronic tinnitus, who often

experience a lesser quality of life. According to a

survey by the American Tinnitus Association (ATA),

over 60 percent of respondents said that this auditory

condition significantly impacts their life.

For people with long-term tinnitus, it’s almost always

the result of something else they have experienced, a

Silence is golden.

symptom caused by damage to their ear. The ATA says

that there are over two hundred different conditions

that can cause tinnitus, but long-term exposure to

loud noises is the most common cause. In addition, it

can result from an injury (such as to the neck, jaw, or

brain) or obstruction of the middle ear or sinuses. Not

surprisingly, veterans are affected at an alarming rate:

as of 2012, almost a million veterans had received

approximately $1.5 billion in total disability payments

for tinnitus.

Despite centuries of efforts, there is no cure. There is

hope, though. Several treatments exist to help reduce

the impact of the sounds, including masking devices,

modified-sound devices, tinnitus retraining therapy

(TRT), and, most recently, neuromodulation, to help

promote a better quality of life.

If you feel like you have tinnitus, it’s important to visit

your doctor for an examination and, if necessary, a

follow-up exam with a hearing specialist or an ear

specialist to determine the proper course of action for

your unique symptoms.

Misophonia: The New Noise in TownHere’s a fun question: What’s your auditory pet

peeve—an unpleasant sound that makes your blood

curdle? Someone smacking on chewing gum, perhaps?

A pounding bass blaring from the car next to you? A

loud breather? The sound of someone chomping on

popcorn behind you at the theater?

We all have times when we instinctively want to cover

our ears because of such sounds. Sometimes, frankly,

it’s because they are annoying. Certain people, though,

are extremely hypersensitive and reactionary to

14 Start Healthy

such everyday noises because of a condition

called misophonia.

In contrast to tinnitus, misophonia is a relatively new

condition in the medical field, having been discussed

and debated by professionals for only about the

past twenty years. Originally dubbed selective sound

sensitivity syndrome by Dr. Marsha Johnson in the late

1990s, misophonia got its current name, which literally

means “hatred of sound” in Greek, from a 2001 report

by Drs. Margaret M. Jastreboff and Pawel J. Jastreboff.

(The latter is also credited for discovering the TRT

approach to tinnitus.)

This definition is not quite accurate, though—people

with misophonia only hate certain sounds (and

sometimes sights associated with those sounds), to

the point of it overwhelming their everyday lives. For

example, say one of your big triggers is lip-smacking

sounds. Knowing someone in your family is a loud

chewer, your heart might start racing even at the sight

of that person sitting down to eat. Then, once the

chewing begins, your emotions—such as intense anger,

irritability, or sobbing—likely flare up because hearing

the sounds is virtually unavoidable. Perhaps you even

dart out of the room.

As you might imagine, such an existence can be taxing,

if not downright depressing. People with misophonia

often restrict their own lives to cope, choosing to stay

at home, for example, rather than go to the movies or

out to eat.

Doubling down on the misophonia problem is the fact

that the medical community is still trying to come to a

consensus about what it is, even though it affects an

estimated 20 percent of the population. Misophonia

is not listed as an official mental disorder, and many

doctors have never even heard of it—which can have

the unintended effect of a patient thinking that it’s all in

his or her head.

Evidence seems to indicate that this may literally be

true, though. A 2017 study suggests that the anterior

insular cortex, which is vital to the connection between

brain signals and emotional processing, may function

differently during these misophonia episodes.

Knowing that people with misophonia are wired

differently may open the door for more much-needed

research into understanding the condition and

formulating a more standardized treatment protocol

across medical disciplines.

As of now, cognitive therapy and deconditioning

therapy are two primary ways that patients can get

relief from this syndrome. In addition, antianxiety

or antidepressant medications can help with the

triggering effects, but prescriptions are not the

recommended course of action. If the situation allows

it, simply drowning out the noise can be particularly

effective: wearing noise-canceling headphones at work,

for example, or during meals.

Having an auditory-based condition such as tinnitus or

misophonia can be emotionally and socially crippling,

potentially leading to a lonely, angst-filled life where

people can’t comprehend what you’re going through.

But with more research and more discussion comes

more understanding—and, hopefully, more peace by

creating an everyday existence where those afflicted

feel safe and sound.

For more info, visit ata.org and misophonia-association.org

starthealthy.com 15

People with misophonia often restrict their own lives to cope,

choosing to stay at home,for example, rather than go to the movies or out to eat.

starthealthy.com 17

written by: alexa bricker

photography by: kimberton CSA, unless noted

16 Start Healthy

W ith the convenience of grocery stores, quick shops, and take-out restaurants, it’s hard to imagine a time

when Americans had to grow their own food. But a locally based agriculture system does not date back all that far, and, for many, it’s still a perfectly viable source of food.

Farmers looking to supplement their income, paired with Americans’ increased interest in where their food comes from, has sparked a resurgence of community-supported agriculture systems, or CSAs. There are currently thousands of CSAs around the country providing people with fresh, locally grown produce—and some farmers even raise livestock for meat and dairy products.

WHAT IS A CSA?The CSA business model is relatively simple, and it

requires a partnership between farmers and community

members to sustain itself. Typically at the start of a new

season, community members are invited to purchase a

share of the crops in exchange for membership in the

CSA. A share can vary in price and scope, depending

on the CSA’s offerings and size. These shares are

typically offered on a weekly or biweekly basis, and

include a variety of fruits, vegetables, and other goods.

According to Frank Kurylo, co-owner of the Kimberton

CSA (the first CSA in Pennsylvania), one of the biggest

benefits of the business model is that farmers are

able to essentially “bypass” the middleman and sell

directly to consumers, cutting costs for both parties.

“Customers are able to join our CSA in the winter

GROWING COMMUNITY

ROOTS


months before the following season,” Kurylo says.

“They pay up front, which gives us enough capital

to cover costs when expenses rise before spring.

Members start coming to the farm in May to begin their

weekly or biweekly pickups of the harvest, and a share

typically includes twelve to fifteen items. These pickups

are market-style, which means all of the produce on the

share is preharvested and set out in bins in our shed for

members to choose the bunch of their liking.”

While no two CSAs are exactly alike, Kurylo says that

the Kimberton CSA model is fairly standard. However,

some farms like Kimberton also offer customers the

ability to pick their own produce, such as berries,

peppers, and beans, at certain times throughout the

year. Kurylo notes that the added bonus of picking

your own produce is invaluable for parents who want

to educate their children on where their food actually

comes from—as well as for adults who want to feel a

little more confident about the quality of the foods

they are eating. “So many children grow up thinking

their carrots come from the produce section of a

grocery store or corner store, if they even have fresh

produce,” Kurylo says.

CSAs may also offer produce you can’t often find at

traditional grocery stores, such as kohlrabi—a variety

of cabbage that Kurylo says tastes great as is or grated

on top of salads. CSAs like Kimberton work to offer a

diverse array of crops, both to entice consumers as

well as to highlight the nutritional benefits that buying

local provides.

HOW ARE CSAs SUSTAINABLE?Part of the reason that Kurylo says he became involved

in the Kimberton CSA in the first place was his interest

in environmental law. “We are trying to create a holistic

system that generates as much fertility on site as

possible, as to not have to rely on outside inputs,” he

says. Kimberton uses a combination of crop rotations,

compost, cover crops, and minimally invasive tilling

techniques. This builds and maintains soil health and

helps form a biologically diverse environment for the

plants and people who live in the area. “Biological

diversity, both above the soil and below, is key to

growing the nutrient-dense produce that we do,”

says Kurylo. “Cover crops are one of the most

important techniques farmers can incorporate into

their crop plan. They have the ability to reduce erosion,

reduce weed pressure, improve soil structures, and

sequester carbon.” Because many CSAs operate

organically—without the use of synthetic pesticides—

members know that the fruits and vegetables they

get in their share are fresh, safe to eat, and better

for the environment.photo courtesy of: jordan hunsberger

The ability for community members to interact directly with the people who are growing their food,

and vice versa, is a priceless opportunity.


On top of quality, shopping locally helps reduce the

environmental impacts of the food production and

transportation system. When food is grown, purchased,

and consumed all within the same community, the

carbon footprint is dramatically smaller than that of

food grown and processed thousands of miles away,

shipped to stores, and then purchased. Farmers are

able to deliver food directly to consumers instead of

selling it to outside sources, and that means less time

from farm to table.

HOW DOES THE COMMUNITY BENEFIT FROM A CSA?CSAs benefit farmers and the environment, but

they are also a priceless opportunity for community

members to interact directly with the people who are

growing their food, and vice versa. It helps strengthen

community ties to know that everyone is supporting

each other’s well-being. CSA members get to interact

with their friends and neighbors, and they eat the same

food from the same farm. While people have always

connected through food, Kurylo notes that it’s their

connection to the food system that is often strained.

One of the ways Kimberton helps keep community

members engaged is through its potluck-style events,

which encourage members to get together and share

the food they make from their shares. The diversity

of produce helps members get creative with their

meals—finding ways to incorporate their shares into

new recipes. It also occasionally offers workshare

opportunities for members who are interested in a

hands-on approach at the farm. “The success of our

farm isn’t measured solely off what we draw at the

end of the year,” Kurylo says. “It’s everything that

happens in between. By coming to the farm, people

get to see us and talk to us—if people have questions

about the produce or if they’re looking for a recipe,

we’re here for them.”

HOW YOU CAN GET INVOLVED IN A CSA?With thousands of CSAs in operation across the

country, there are plenty of opportunities for Americans

to get involved in their community. A good place to

start is by visiting LocalHarvest, a website that offers a

free database for consumers to find the CSA closest to

them. It also explains some of the benefits of joining

a CSA, has reviews of local farms, and offers tips for

buying local.

Although CSAs are growing in popularity, Kurylo

says there is still a lot of room for the CSA model

to gain traction in communities nationwide. It’s an

environmentally friendly model that benefits all parties

involved, and it can help families eat fresher and feel

connected to the community that it feeds.

For more info, visit localharvest.org


DISHESIf you or a loved one has diabetes, then eating right is imperative. Jackie Newgent's The Clean & Simple Diabetes Cookbook is just what you need, as its dietitian-created, ADA-approved recipes are designed to help you eat healthily and happily.

recipes by: jackie newgent, RDN, CDN

photography by: shana smith

flavorful, fuss-free

GF Gluten Free

VG Vegan

V Vegetarian

RECIPE KEY:

Recipes from The Clean & Simple Diabetes Cookbook, by Jackie Newgent, RDN, CDN, ©2020. Published by the American Diabetes Association. Available at www.ShopDiabetes.org and booksellers nationwide.

24 Start Healthy

buffalo garbanzo snackersThis oven-roasted recipe offers a way to enjoy garbanzos as a snack. You’ll love them as salad toppers or meal garnishes. They’re surprisingly versatile. And while they don’t actually taste like wild buffalo chicken wings, their flavor is inspired by that fun food. Your taste buds will get a kick out of it!

SERVES 4

1. Preheat oven to 425°F. Line a large rimmed baking sheet with unbleached

parchment paper.

2. Add the beans and oil to a medium bowl; toss to combine. Add the hot

pepper sauce, white wine vinegar, and salt; toss to combine.

3. Arrange beans in a single layer on the baking sheet. Bake until the beans

are crisp on the outside and still creamy in the center, about 25 minutes.

4. Serve while warm or at room temperature. (Hint: They’re best when

enjoyed immediately.)

Calories: 150 | Fat: 5g | Protein: 6g | Carbs: 19g Fiber: 5g | Sugars: 3g


VG

• 1 (15-ounce) can no-salt-added garbanzo beans (chickpeas), well drained

• 1 tablespoon extra-virgin olive oil

• 2 teaspoons hot pepper sauce

• 2 teaspoons white wine vinegar

• 1/4 teaspoon sea salt

mea

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Tip: There’s no need to rinse beans when choosing a no-salt-added variety.

But if you prefer rinsing them, go for it. To ensure they’re well drained, wrap

in a clean kitchen towel before using here.


big chocolate protein pancakeWho eats a chocolate pancake for breakfast? I do. You can, too! You’re minutes away from a delicious, almost dessert-like, flourless pancake . . . a big one! The raspberry topping is the perfect pairing. This pancake can be served as an occasional treat for two topped with a little dollop of yogurt. Yum!

SERVES 1

• ⅓ cup fresh or thawed frozen raspberries

• 1 small, fully ripened banana, peeled and broken into 4 pieces

• 1 large egg

• 2 teaspoons unsweetened cocoa powder


• 11/2 teaspoons avocado oil or sunflower oil

• 1 tablespoon plain 0% fat Greek yogurt or unsweetened vanilla dairy-free yogurt

1. In a small bowl, mash the raspberries with a fork until jam-like. Set aside.

2. In a medium bowl, mash the banana until jam-like. Crack the egg into the mashed

banana. Stir with the fork until combined. Add the cocoa powder and salt, and stir

until well combined.

3. In a large stick-resistant skillet over medium heat, fully heat the oil. Pour the banana

batter into the center of the skillet. Cook until the pancake is lightly browned on the

bottom and no longer sticks to the skillet, about 5 minutes; flip over with a pancake

turner (spatula) and cook on the flip slide until cooked through, about 2–3 minutes.

4. Serve while warm topped with the mashed raspberries and yogurt.

Calories: 260 | Fat: 13g | Protein: 10g | Carbs: 31g | Fiber: 6g | Sugars: 15g

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Tip: Buy a few small bananas in advance. When ripe, peel, break each into four pieces,

and freeze. That way you won’t need to wait for a newly purchased banana to ripen.

Thaw overnight in the fridge.

GF

28 Start Healthy

salsa, chicken, sweet potatoes & black beans

This roasted chicken, sweet potato, spinach, black bean, and salsa meal has comforting, stew-like goodness that even those with persnickety palates will find appealing. To serve, transfer everything into four large flat-rimmed bowls using a large spatula/turner, then drizzle with the pan juices.

SERVES 4

• 1 pound sweet potato, unpeeled, scrubbed, cut into 1/2-inch-thick rounds (about 1 large sweet potato)

• 1 (5-ounce) package fresh baby spinach

• 1 pound boneless, skinless chicken thighs, about 4 (4-ounce) thighs

• 1 (15-ounce) can low-sodium black beans, rinsed and drained

• 3/4 cup preservative-free salsa verde


1. Preheat oven to 325°F.

2. In a 9×13-inch baking pan, layer in order the sweet potatoes, spinach,

chicken (flatten it out), black beans, and salsa. Cover and seal well with foil.

3. Bake until the chicken is well done (internal temperature of at least 165°F),

about 1 hour 15 minutes.

4. Carefully remove the foil (the contents of the pan will be steamy).

Sprinkle with the salt. Serve.

Calories: 330 | Fat: 7g | Protein: 27g | Carbs: 40g Fiber: 8g | Sugars: 9g


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Tip: Weigh the sweet potato on the scale in the produce section of your

market—or have them weigh it at the farmer’s market—so you have an

appropriate amount at recipe time.


english cucumber, basil & strawberry sorbetThis is a unique treat with its hint of vegetable goodness and herbal flair. But don’t worry, it’s still got enough sweetness from the combination of strawberries and raspberry fruit spread to satisfy. Just be sure to plan ahead for the freezing time that this sorbet needs before serving. And if you like, garnish with petite basil sprigs.

SERVES 8

• 1 (12-inch) English cucumber, unpeeled, chilled, cut into coins

• 10 large fresh basil leaves

• 2 tablespoons fruit-sweetened raspberry fruit spread (jam)*

• 11/2 teaspoons white balsamic or champagne vinegar

• 1 (16-ounce) bag frozen strawberries (do not thaw), divided

*Note: Ideally, choose a fruit spread without added sugars.

1. Add the cucumber, whole basil leaves, fruit spread, vinegar, and half the frozen strawberries to a

blender. Cover and purée. Add the remaining frozen strawberries. Cover and purée until smoothie-

like, scraping down the inside of the blender container as needed.

2. Pour the mixture into an 8-inch round pan. Freeze for 30 minutes. Scrape up the sorbet with a fork.

Spread back out into an even layer. Freeze until desired texture is reached, about 30 more minutes.

Scrape up with a fork again.

3. Scoop into dessert dishes or glasses to serve.

Calories: 35 | Fat: 0g | Protein: 1g | Carbs: 9g | Fiber: 2g | Sugars: 5gV

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eTip: Make this sorbet before dinner so it’ll be ready soon thereafter. But don’t wait too long; it may turn

into a solid block of ice if you freeze too long.

GF

starthealthy.com 33

written by: matthew brady

game ON!

32 Start Healthy

A s a parent, it’s always fun to share stories of how you entertained yourself while growing up. The slow, beige,

clunky computers and boxy walkie-talkie-shaped mobile phones of the 1990s. The cable boxes (sitting on tube TVs) of the 1980s. The pinball machines and Atari systems of the 1970s. Such cutting-edge devices of their day elicit amazed reactions from a generation accustomed to the instantaneous speed of twenty-first-century technology.

Some slower-paced activities pass the test of time, though—and board games appear to be at the top of that list. Playing these games has been one of my favorite activities since I was a child: I played with my friends, my family, and my neighbors—and I still do today.

Apparently, I’m not alone. Chess and checkers, for example, can be traced back to ancient times, and they are still two of the most popular board games in the world. In recent years, dozens of board game cafés—where you can play for hours with like-minded enthusiasts—have popped up across America. And, overall, these games still bring in the bucks, with the board game market expected to amass over $12 billion by 2023.

So, for countless people, there’s certainly something eminently fun about this activity on an intrinsic level. But the positives go beyond that—board games also provide educational and even health benefits to those who play. Here are just a few ways they improve our lives.


LESSONS:1. RULES MUST BE FOLLOWED.

For most board games, the rules are literally set in

black and white, and everyone must abide by them.

That’s why it sometimes takes awhile to get started: all

the rules need to be read, understood, and accepted

by all participants before play can begin—in practical

terms, it’s kind of like agreeing on a contract for the

entirety of the game.

2. THE ROLL OF THE DICE CAN FOIL

THE BEST STRATEGY.

Have you ever spent a lot of time working on

something, only for it to fall apart because of sheer

bad luck? This important fact about best-laid plans

is important to learn, and board games remind you

that, no matter how prepared you are, you are still at

the whims of chance. (Heck, Monopoly literally has a

Chance card.) This is also a good reminder that…

3. YOU CAN’T ALWAYS WIN.

Winning and losing are part of life, and with board

games there’s usually only one winner. This is

understood when the game begins and accepted when

the game ends, so it encourages sportsmanship.

HEALTH BENEFITS:1. ENJOYING A SLOWER PACE.

Allowing ourselves to step back, slow down, and

process through things is even more important in

today’s technological age, when our brains have been

rewired for a rapid-fire reality. Another added benefit

is patience, such as waiting for your turn (especially

in games where you can lose a turn)—a good rule of

thumb to learn at a young age.

2. WORKING OUT YOUR BRAIN.

Perhaps more than anything, this is the best

physiological benefit of board games. You can reap

important mental benefits from them because they

often require you to increase your attention span, be

actively engaged instead of passive, and use problem-

solving skills—which are great tools for anyone but are

particularly valuable to young kids (whose brains are

developing) and older people (whose brain function

starts declining).

3. STRENGTHENING BONDS AND HAVING FUN.

Simply put, board games bring people together.

Whether you’re spending the time with family or

friends, the fact is you’re part of a group, engaging in

face-to-face interaction. From a practical perspective,

socialization skills are improved and empathy

is employed. From a self-worth perspective, it’s

immeasurable. You’re welcomed. You belong. And

that’s a great outcome for everyone involved.

Plus, you have fun! Inevitably, smiles will persist,

laughter will ensue, stress will be reduced, and fond

memories will be made.

Sometimes, the best things in life aren’t always the

latest and greatest gadgets that are designed to wow

us. Rather, the true magic can be found in simplicity—

something that makes us slow down, observe, and

appreciate those around us. Ultimately, under the layers

of enjoyment, this is just what board games do: remind

us what’s truly valuable.


Hand-Eye Coordination/Dexterity

OPERATION - You may not become

a surgeon because of this kids’ game,

but you do learn the importance of a

steady hand.

Building Skills

MOUSE TRAP - Also requiring a deft

touch, this game makes you construct

a Rube Goldberg-type contraption to

ultimately capture the critter first.

Deductive Reasoning

CLUE | BATTLESHIP - Much like police

work, this timeless classic requires you

to interpret evidence to solve a murder.

Similarly, the naval game has you logically

deduce where your opponent’s ships are.

Strategy

CONNECT 4 | CHESS | CHECKERS |

BACKGAMMON - In reality, most board

games require some sort of strategy,

even if there’s a large luck quotient

involved—but these amplify it for their

target age ranges.

Tactical Planning

RISK/STRATEGO | AXIS & ALLIES -

Ever wonder how militaries strategize?

All of these games give you such insight,

from basic battles to

world domination.

Nonverbal Communication

PICTIONARY | TELESTRATIONS -

These games make you consider the

easiest ways to communicate through

art instead of speaking.

Broad Knowledge

TRIVIAL PURSUIT - Whereas being full

of facts doesn’t always reward you

socially during school years, this game

lets you revel in it.

Vocabulary

SCRABBLE | SCATTERGORIES -

These games are the ultimate fun for

linguists everywhere.

Money Matters

THE GAME OF LIFE | MONOPOLY -

College or career? High-end

properties or cost-efficient ones?

These games teach you about the

benefits and consequences of the

financial choices you make.

Probability

YAHTZEE - Another numbers-based

game, it’s the dice version of playing

cards, where you must think through how

you can maximize your point total.

What else can board games do for you? Here are just a few examples of how they can strengthen different skills.

home

THE confines OF clutter

written by: alexa bricker


Take a moment to visualize the current state of your basement, attic, garage, or any other storage area of your home. Do you see a tidy and organized space? Is the room completely chaotic? If it’s the latter, the good news is you’re not alone. It’s estimated that the average American home has over 300,000 items.

But why do we have so much trouble getting rid of the things

we no longer need? And what is all that clutter doing to our

mental health? The answers may surprise you.

America’s Problem with StuffAlthough what constitutes clutter can vary from person to

person, an accepted definition is “a crowded or confused

mass or collection of items.” This means that anything

from a kitchen table full of bills to a basement overrun

with old toys counts as clutter. On average, Americans

spend more than $18,000 on nonessential items each year,

meaning that many of those nonessentials—be they excess

clothing, home gym equipment, or multiple televisions—

directly contribute to this overabundance of clutter that can

quickly overtake a home.

Overconsumption is a problem in itself, but it’s the lack of order

that often stems from owning a lot of things that spurs feelings

of stress and anxiety. Luckily, according to psychiatrist Ralph

Ryback, humans have a pull toward organization and order.

Sometimes we don’t act on this desire because of lack of

time or because we don’t know where to start, but this need

for cleanliness doesn’t simply go away.

If you feel overwhelmed by the amount of clutter in your

home, here are some ways to ground yourself and get

back in touch with your desire to organize.


Set aside small amounts of time. Instead of tackling

all of your clutter at once, reserve a window of time

each day or week to chip away at it slowly. You’ll be

less stressed if you feel like you don’t need to get it all

done in a day.

Picture your home organized. Humans are very visual

by nature. If you are able to visualize what your home

will look like once it’s cleaned up, you can more easily

will yourself to make it happen.

Categorize your belongings. Cleaning up clutter

does not mean you have to rid your home of

everything. Separate items into those to keep, those

to donate, and those to throw away. If you feel

particularly sentimental about an item but you know

you need to get rid of it, consider taking a photo of it

to hold on to instead.

The Consequences of ClutterThere is evidence to suggest that perceiving one’s

space as cluttered is linked to increased stress levels.

Too much stress over an extended period of time can

be extremely damaging to the body, causing serious

physical problems such as heart disease, and weight

gain. Although not everyone will have the same

response to clutter,

it’s important to limit stress as much as possible—and

to recognize when clutter has become a stressor in

your life. In addition, clutter can negatively impact

personal relationships—in turn, impacting mental

well-being. Clutter in the home impacts everyone

who lives with you, and it can often cause tension

between loved ones.

The Golden Rules of OrganizationLike most things, recognizing you have a problem with

clutter is the first step toward tackling it. But it’s also

important to keep certain practices and behaviors in

mind in order to clear your home of clutter—and to

prevent clutter from piling up again in the future.

One of the most popular methods of organization is

the KonMari Method, created by tidying expert Marie

Kondo. She promotes the method’s effectiveness at

getting people to look at the things they truly value,

and ridding their life of the things they don’t, by

outlining “six basic rules of tidying”:

1. Committing yourself to cleaning

2. Picturing what your ideal life looks like

3. Starting by getting rid of items

4. Organizing by category

5. Following a specific order

6. Asking yourself if the items you’re keeping

make you happy

The first two rules are something you must work

through mentally. Only after you commit to a tidy

home can you then begin making small steps toward

organizing. Visualizing the lifestyle you want can work

wonders in helping you make progress in step three—

getting rid of unnecessary items. This is an important

part of the process, and it can make organizing that

much easier when you don’t have as many items to

go through. Kondo’s now famous phrase, “Does this

item spark joy?” has become a powerful tool in helping

people rid their lives of what is dragging them down.

She asks her clients to think about the influence each

item has on their life and whether or not that influence

is positive. If you are indifferent about an item or you

can’t explain how it contributes positively to your well-

being, then it can probably be donated or discarded.

Kondo emphasizes organizing what’s left by category

instead of by room, beginning with clothing, then

books, papers, miscellaneous items, and, lastly, items

that have sentimental value.

Cleaning Up Your LifeWhile extremely popular, the KonMari Method is just

one way to free your life and home from clutter.

What’s most important is the end result—and finally

feeling relief from the chaos that clutter creates.

Keep in mind, it’s not necessarily about throwing

things away. Donating your items is a sustainable way

to declutter, and it will help you to know that they are

serving a better purpose elsewhere. The process

might be long, but the mental clarity and peace of

mind are well worth it.

For more info, visit konmari.com

health

written by: rebecca poole


As you go to reach for that third snack before lunch, you begin to ask yourself, Am I even hungry, or am I just bored? Intuitive eating—otherwise known as the “anti-diet”—is about breaking down what it really means to listen to your body instead of relying on a strict set of rules that various diets often tell you to follow.

ANTI-DIET


Julia Katcher, RDN, LDN, sums up this practice in one sentence:

“Intuitive eating is a way to rebuild trust with yourself, your

body, and food while eating and moving in enjoyable ways

that both feel good and are good for you.” There are ten key

principles that make up intuitive eating:

1. Disengaging from diet culture

2. Learning to recognize and honor your hunger

3. Stopping yourself from feeling guilty for indulging

4. Realizing there are no “bad” foods

5. Checking in with yourself to see when you are full

6. Enjoying the experience of eating a meal

7. Finding non-food-related ways to cope with emotions

8. Showing yourself compassion

9. Finding ways to get up and move that are enjoyable

10. Choosing foods that both taste good and are good for you

When asked which principle is the hardest for people

to embrace, Katcher emphasized the struggle that

people face when it comes to rejecting the diet

mentality. “This is the principle where you decide you

no longer need to lose weight or diet, and it can take

years to get to this point,” she explains. “It’s scary for

people to give up their dieting tools, whether that

includes tracking food and drink on an app or weighing

themselves every day, twice a day. It’s a form of control

that can be hard to let go of.”

The concept of dieting dates back to ancient Greece,

with ideals both good and bad that have landed us

where we are today as a society, albeit a tad more

modernized. When you google the term “diet,” you’re

met with over a billion results. There’s a plethora of

guidelines, companies, and experts telling you how

you should live a healthy life, but what intuitive

eating tells you is that you really only need to listen

to yourself.

“Jumping from diet to diet isn’t sustainable,” Katcher

says. “People tend to exclude some type of food

or food group and restrict calories, which is often

coupled with, say, doing the same thirty-minute run on

the treadmill that you loathe. But once these time-

consuming efforts stop, the weight comes back—and

then you’re on to the next fad diet.” Intuitive eating

encourages you to think about your health in a long-

term sense. Because it’s not a diet, and its principles

are tailored to a more intrinsic way of viewing your

health, intuitive eating has been shown to improve

not only your physical well-being but also your

psychological health.

Emotions play a large role in your eating habits, and

the principles of intuitive eating are dedicated to

reworking how you feel about what you’re putting

into your body. The practice is heavily focused on the

emotional side of eating. Culturally, tying emotions to

food can be seen in events like birthdays and holidays,

where we celebrate by cutting cakes, scooping ice

cream, and passing out candy. Take Valentine’s Day,

for example: you’re out to dinner with your significant

other and you’re not hungry for a piece of chocolate

cake, but you order it anyway because it’s almost the

predetermined thing to do on this romantic holiday. If

you were practicing intuitive eating, this is where the

second principle—honoring your hunger—would come

into play. You wouldn’t order the cake because it simply

isn’t what your body is telling you it needs. But if you

are craving chocolate cake (and it doesn’t need to be

Valentine’s Day), this practice would also encourage

you to have a slice and, more importantly, to not feel

guilty for doing so.

Creating a healthier relationship with food and activity

is a lifelong journey for some people. Intuitive eating

can help build a long-term mentality that enables you

to feel freer over time and trust the decisions your

body is telling you to make. This practice is not often

described as a tool for weight loss—at least, that’s not

the purpose. It could, however, help promote weight

maintenance, as well as help to improve eating habits,

which plays into your overall self-esteem. “Instead

of choosing avenues that could cause your weight

to constantly fluctuate, you’re making decisions that

positively affect your physical health and psychological

well-being,” Katcher says. “Building healthy habits

shouldn’t be miserable!”

While emotions and eating are at the core of what

intuitive eating is all about, don’t think that moving

your body can just be forgotten. Principle nine states

how being active can help you on your health journey.

“I don’t focus on how moving your body may or may

not change your body composition; I like to focus on

how movement makes you feel: whether it gives you

more energy or better-quality sleep, or improves stress

levels,” Katcher explains. “Together, we find that these

are much stronger motivators when it comes to being

active,” a fact that she emphasizes when coaching her

clients. When you find ways to be active that you

enjoy and couple it with intuitive eating, it can make

for an outlet that helps shift your perspective

about what it means to be healthy.

With no set meal plans, restrictions, or rules,

there’s less of a road map for embracing intuitive

eating than when you look into other healthy living

ideologies, but there are still plenty of resources to get

started. Evelyn Tribole and Elyse Resch, the original

experts of intuitive eating and registered dietitians,

cowrote Intuitive Eating: A Revolutionary Program

That Works, which goes into more depth on the ten

principles. Christy Harrison, another registered dietitian

who specializes in intuitive eating, hosts the podcast

Food Psych, which delves deeper into what it means to

adopt this practice.

Breaking free from restrictions you’ve put on yourself,

negative feelings you’ve come to associate with

certain foods, or strict ideals you’ve adopted about

what it means to be healthy can be a challenge.

Intuitive eating may not be the easiest practice to wrap

your head around, but it is one that has long-term

benefits and can help get rid of some of the pressure

that often comes with choosing to embrace a healthier

lifestyle. “As hard as it may be, trust the process,”

Katcher states. “You won’t suddenly wake up one

day, snap your fingers, and turn into an ‘official intuitive

eater.’ Practicing intuitive eating provides you with

lifelong skills that help you better understand your

body’s needs.”

For more info, visit intuitiveeating.org Follow Julia Katcher, RDN, LDN, on Instagram @JuliaKatcher_RD


Documents

remindermedia.com...the Mediterranean diet and grew up eating this way. But, ultimately, it’s more of a lifestyle choice. When someone is trying to turn his or her life around and