Jonathen's Magazine Project

HealthCode ∆ PAGE 1

HealthCode

PAGE 2 ∆ HealthCode

Lose Weightthe Smart Way It’s not pills

It’s not calorie countingIt’s Sylvestra

Sylvestra is the newest diet program that involves the basics, eating and exercise. We send you all-natural foods that best fit your dietary needs and send you an exercise regiment that is tailored to your capabilities, making it so that while it is not too hard you’re still pushed to reach new heights.

www.livelifesyvestra.com 1-800-789-2459

Contents

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4Lose Weightthe Smart Way It’s not pills

It’s not calorie countingIt’s Sylvestra

Sylvestra is the newest diet program that involves the basics, eating and exercise. We send you all-natural foods that best fit your dietary needs and send you an exercise regiment that is tailored to your capabilities, making it so that while it is not too hard you’re still pushed to reach new heights.

www.livelifesyvestra.com 1-800-789-2459

Stretching Out the Tension

Deep Breathing,Easy Breathing

8 Steps to Step Less

10 Easy Steps to Eating Better

Weight LiftingMyth or Muscle?

Fish Are Friends& Food

Benefits of Partner Yoga

Breathing Exercises 101

Maximize Your Run

Here’s How

10 Myths Debunked

Benefits of Eating Fish

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Editor-in-ChiEf

Jonathen Ruesch

Managing Editor

Taylor Swanson

PhotograPhy Editor

Michael Cox

CoPy Editor

Alex Morales

advErtising ManagEr

Warren Peace

WritErs

Janice CoralJason JohnsonMason Lorrell

Denise McCowall

PhotograPhErs

Alyssa DareJoshua Patrickson

Danny PhillipsMargaret Wilkinson



Easy Stepsto EatingBetterHere’s How

Story by Jonathen Ruesch, Editor-in-ChiefPhotograph by Alyssa Dare, Staff Photographer

Eating healthy may not seem like it is always easy. We think of calorie counting, measuring cups, bland tastes and being left unsatisfied with

the portions. However, sometimes it really just takes a bit of will-power, time and following these 10 easy steps that we have laid out for you to getting into a healthier, happier lifestyle.

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Think about changing to a healthier diet in smaller steps instead of a sudden change. Make the changes gradually and with commitment. Simplify your eating habits. Don't focus as hard on counting calories and measuring portions and focus on color, variety and freshness. Find

foods and recipes that you like that have a few fresh ingredients in them. You can also slowly replace different ingredients, such as going from butter to olive oil or add a salad to dinner that's full of different colors of vegetables.

What exactly is moderation? It’s a word thrown around in diets but people don’t always really what it means. It just means only eating as muh as your body needs. You should feel satisfied at the end of a meal, but not stuffed. Despite what fad diets say, we all need

a balance of carbohydrates, protein, fat, fiber, vitamins, and minderals to sustain a healthy lifestyle. This is also about moderating the unhealthy food you eat. You don’t need to view them as off-limits, that might just make it so you want the food more. If your diet is healthy, eating a junk food once in a while will have less of an effect on your body.

Take time to chew your food slowly and actually savor every bite. We tend to rush our meals, forgetting to actually taste what we are eating. Also listen to what your body is telling you, see if you are really hungry or you’re just wanting a glass of water instead. Also stop eating before

you feel full because it takes a few minutes for your brain to say that you are food. Eating breakfast and eat smaller meals throughout the day is also a good tip. This keeps your metabolism going.

Good sources of healthy fat are used to nourish your brain, heart and cells as well as your hair, skin and nails. Omega-3 fats like EPA and DHA are good to look out for, being particularly important, helping reduce cardiovascular disease, improve your mood and prevent dementia.

Two fats to look out for are monosaturated fats, which are from plant oils (canola, peanut, olive, avocados, nuts and seeds), and polyunsaturated fats, like Omega-3 and Omega-6, which are in fatty fish like salmon and anchovies, as well as sunflower, corn, soybean and more.

Fruits and vegetables are the keystone of any healthy diet. They are low calorie and filled with nutrients. This is the time to really taste the rainbow. Try to get at least one in every meal, the brighter the color the better because deeply colorful fruits contain a higher concentration of the

good stuff while different colors have different kinds. Aim for a minimum of five each day.

Choose healthy carbohydrates for long lasting energy and a long lasting feeling of satisfaction. Healthy carbs are in whole grains, beans, fruits and different vegetables. They help you feel full longer because they digest slower. This also keeps blood sugar and insulin levels stable.

Set yourself up for success

Moderation is key

It’s not just what you eat, but how you eat

Bring on the healthy fats

Put a little, or a lot of color in your diet

Have more healthy carbs and whole grains


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Protein is what keeps us going throughout the day. Protein is broken down into amino acids that are the body’s basic building blocks for our body and are essential for maintaining cells, tissues and organs. The key to ensuring high-quality protein is to try different types instead of relying

on just red meat or whole milk dairy products that are high in saturated fats. Try different things like fish, beans, seeds, peas, tofu, chicken and soy products.

Eating high-fiber foods help maintain regularity, lower risk for heart disease, stroke and diabetes, as well as help you lose weight. Fiber helps you stay fuller longer as well, which will lead to eating less .

Being the key nutrinets that your body eeds to stay strong and healthy, calcium is the essential building block for lifelong bone health and more. Good sources of calcium come from dairy products, beans and even many vegetables such as turnip greens, kale, romaine lettuce, celery,

broccoli and other leafy green vegetables.

Sugar causes energy ups and downs and can contribute to weight and health problems, but sugar is not only in our sweets, but also bread, canned soups and vegetables, margarine and more. Avoid sugary drinks like soda, sweeten foods yourself and eat naturally sweet food like fruits

and peppers.

Put protein into perspective

Fiber, fiber, fiber

Calcium leads to strong bones

Watch your sugar

Photo by Margaret Wilkinson


Stretching


OutStretching

theTensionThe Benefits of Partner Yoga

Story by Jonathen Ruesch, Editor-in-ChiefPhotograph by Joshua Patrickson, Staff Photographer

Partner yoga can be booths shared and supported. Supported is when each partner assumes a position that is supported by the

other while supported means that one assumes a yoga pose while the other partner solely provides support. The benefits of yoga include learning breathing techniques, improved endurance and flexibility, and many more, but partner yoga increases the potential of each of these.

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In partner yoga, two people put together their yoga practices for a deeper experience, taking it to its fullest potential when both partners are fully engaged in the experience by relying on each other to maintain balance and focus. The additional physical support allows the participants to experience a pose that is normally familiar way in a different, deeper way.

Partner yoga also allows the emotional barriers between you and your partner to break down, making it so that you and your partner become closer while doing something that’s healthy for both your mind and your body. This makes it so that it can be great for couples, friends and family members because while the name “partner yoga” suggests intimacy, it is not at all limited to couples only. Even acquaintances and complete strangers can gain the benefits from partner yoga. Partner yoga enhances communication and nurtures trust between two people, strengthening or creating a connection with them.

This exercise is a good practice for anyone who needs time to let the day go, it allows for an interruption in the day-to-day life, allowing two people to come together to just unwind. The act of stretching releases the tension that has built up throughout the day

or even the day before. It also helps bring a sense of balance to someone’s life. This is a chance to forget about the busy work day that lays ahead of us even if it is for

only 20 minutes.So sit back, relax

and get your stretch on with someone else. While it may seem odd or unfamiliar at first, it’s

something that, with time, can seem like the best part of your day.

Photo by Danny PhillipsCouple Michael Erinson and Samantha Case says that couple’s yoga has improved their relationship as well as made it so that it is easier and more entertaining for them to maintain their healthy lifestyle.

We really enjoy couples yoga. It’s easier than we thought it would be and it gives us something to do together that we love to do, we actually met during a yoga class.” Samantha Case, partner yoga practitioner“

Photo by Joshua PatricksonDenise and Daniel O’Malley work daily on their partner yoga, incorportaing it into the morning routine. They say that it makes their day go by a lot smoother.

Photo by Joshua PatricksonMarissa Smith and Lindsey Turner go to the beach for partner yoga, saying that the sound of the ocean waves really helps them relax and gets them further into the mindset.



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