Getting you back to the life you want to live.
360
J anuary 2019
In Touch
T he O ne T hing ...
Shelly Coffman
I read a book in January of last year called “The One Thing.” I found it fascinating. As someone who regularly makes lists and feels like a pinball when I get into the meat of my daily tasks, it made me think long and hard about what was I really trying to accomplish, because it didn’t feel like I was accomplishing that much. “The One Thing” recommends NOT making a list. We are weirdly less likely to accomplish two things on a three-thing list than we are when the list only has two items. So with only one thing on the list, we can be laser focused and not distracted by ALL THE OTHER THINGS. With 2018 being my Year of Turning 50 — which in my head is really 28 — and trying to keep up with my 8-year-old going on 15, I wanted to be more healthy. When my daughter was a toddler, I landed in the horrible alternate reality of SIBO, and it changed my gut forever. I’ve since gotten myself out of the deep ditch, but haven’t moved back into my “real life” as I see it. I’ve been feeling the dance challenges, jumping challenges, and the “carry the 65 pounds of me to bed while I pretend I’m asleep” challenges. And somehow in the years since getting married and becoming a mom, this burden of weight landed on my middle and WOULD. NOT. BUDGE. For someone who tends to keep my
eye on the prize with goal setting, the “How did I get here?” feeling was more than unsettling. My one thing for 2018 easily became my own health. I needed a big push. I needed to lose weight, gain stamina and endurance, and stick to my commitment. It didn’t help that I hurt my shoulder at the end of 2017 and couldn’t even raise my arm overhead. When my health and fitness level became my one thing, showing up to exercise did become easier. For me, as a goal setter in general, it was HARD not to keep looking at the other things that needed attention. What was different is that those things didn’t get pushed up to the top; they had to stay in second, or third, or even lower. And what happened? In the last 12 months, I have lost 20 pounds. I have consistently worked out 3-4 days per week harder than I used to, and with less excuses, not cheating myself on time because I had to do something else. My habits are fully established to keep moving forward. What’s my one thing for 2019? Making a weekly date with my daughter. At the end of the year, I’ll be grateful for all the fun memories and connections. What’s your one thing?
This time of year, many people resolve to eat healthier. It’s a noble goal, but it can’t be accomplished through wishful thinking alone. There are infinite fad diets and eating challenges you can try in order to improve your diet, but more often than not, these methods produce fleeting results. It’s much more logical to transform your diet through simple, actionable steps rather than attempting a complete overhaul based on obscure methodology or marketing gimmicks. Fortunately, one of the biggest steps you can take to improve your diet is also a simple one: Increase the amount of local and seasonal produce in your pantry and on your plate. Fruits and vegetables are the cornerstones of nutritious eating habits, and sourcing from local purveyors guarantees you’ll get your produce at the height of freshness. In addition to the health and taste benefits of eating fresh produce that hasn’t traveled thousands of miles to land on a store shelf, seasonality and locality affect the sustainability and price of your food. “If people are prepared to eat locally and seasonally,” says philosopher and food theorist Peter Singer, “then they probably do pretty well in terms of environmental impact.” On the economic side of things, the shorter the distance between farm and store, the lower the price, which is why you can always find great deals at your local farmers market. A GUIDE TO EATING SEASONALLY W hat to B uy and C ook T hroughout the Y ear
–-Shelly Coffman
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and fava beans, you’ll find no shortage of delicious veggies to signal the blossoming of a new season. Spring is also the best time to eat strawberries, which is something even the pickiest of eaters can get behind. The downside with spring produce is that the season tends to be relatively short, so you’ll have to enjoy these treasures while you can. S ummer Variety is at an all-time high during the summer months, but a few categories of produce deserve particular attention. Nightshades, including tomatoes, peppers, chilis, and eggplant, shine during this time of year. In fact, eating a tomato in December is a pale imitation of what you’ll get in July, making it one of the best examples of the stark difference between eating seasonally and grabbing whatever is languishing on the shelves at the grocery store. The same goes for corn and stone fruit like peaches, which are summer- barbecue staples for a reason. F all Think of the Thanksgiving color palette, and you’ll have a good idea of what’s
in season. Hearty greens like kale and Swiss chard will begin appearing more frequently, as well as unique varieties of carrots and apples. Fall is also the best time of year for foraged mushrooms like oysters and chanterelles. As with the weather, autumnal foods are the bridge between the brightness of summer and the depths of winter. T ools for E ating S easonally SeasonalFoodGuide.org is a great to tool to find up-to-the-minute lists of what’s in season in your state, from traditional favorites to obscure vegetables you’ve probably never heard of. When it comes to seasonal cookbooks, you can do no better than Joshua McFadden’s “Six Seasons,” which divides the calendar beyond our traditional four quarters for maximum specificity. Here’s to a year of enjoying seasonal, local produce. It will expand your horizons and improve your health — a win-win by any measure.
To help make 2019 a year of seasonal eating, you’ll need to know what’s at peak ripeness each season. Of course, some of what’s available in your area will vary based on the climate where you live, but the vast majority of this guide will be applicable to the 48 contiguous states. W inter While you may not expect it, the coldest portion of the year produces a bounty of vegetables that are earthy and subtly sweet. At the top of this list is cabbage, which comes in many varieties and is at its peak during winter. Root vegetables like parsnips, turnips, rutabaga, and kohlrabi are also in abundance. On the fruitier side of things, winter in the warmer parts of the country yields delicious citrus harvests. At no other time of the year will you find such an awesome variety of oranges, lemons, limes, and more. Be on the lookout for exotic varieties like blood oranges and pomelos. S pring Unsurprisingly, spring is when bright green vegetables start to emerge en masse. From asparagus and artichokes to snap peas
L ive L ong and P rosper H ow L ongevity V itamins C an H elp Y ou L ive a H ealthier , L onger L ife
longevity vitamins are found in fruits and vegetables, but we often don’t eat enough of these foods.
New research suggests that you aren’t getting the key vitamins and minerals you need to live a longer, healthier life.
“Survival vitamins” are even more critical to your health, and the symptoms are noticeable when you’re deficient. For instance, the main symptom of vitamin C deficiency is scurvy, which causes weakness, soreness, and a number of skin issues, including bruising. It usually takes about a month of vitamin C deficiency before symptoms show. Vitamin K deficiency, on the other hand, can be tougher to diagnose. Vitamin K is essential in forming blood clots. When your body doesn’t get enough vitamin K, excessive bleeding can occur. The vitamin is also needed to produce an enzyme that promotes better blood flow. Over time, low vitamin K levels in the body increase the risk of cardiovascular disease. If you want to live a healthier and longer life, make sure your diet includes these longevity vitamins and minerals. They can give you a significant advantage when paired with a healthy diet and exercise so you can enjoy many more years with your loved ones.
A 10-year study published in October 2018 in the Proceedings of the National Academy of Sciences identified several “longevity vitamins” as necessary to living a healthier, longer life. These are vitamins and minerals that can keep chronic diseases such as
heart disease, certain types of cancer, and dementia at bay.
Researchers classified the following as “longevity vitamins”: vitamin D, vitamin K, carotenoids (alpha carotene and beta carotene), astaxanthin, ergothioneine, pyrroloquinoline quinone, quinine, taurine, lutein, zeaxanthin, and lycopene. Some of these vitamins and minerals may sound familiar. Lycopene, for example, is another carotenoid. It’s found in tomatoes and other red fruits and is a powerful antioxidant. In fact, many
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During the winter months, colds and the flu can spread like wildfire. Getting sick at least once during the season can be hard to avoid, and once you are sick, you want nothing more than for it to be over and done. While there is no way to completely avoid getting sick, there are ways to speed up your recovery. Next time you’re suffering from a cold, try these remedies to get back on your feet a little bit faster. Elderberry Syrup Also referred to as elderberry extract, this syrup is made from a plant called European elder. It can be purchased at many health food stores or made at home (but use caution when doing this, since raw and undercooked elderberries are toxic). Many people swear by the berries’ ability to ease congestion and relieve a number of other cold symptoms. Plus, elderberry syrup is known for having anti-inflammatory and antiviral properties, making it an ideal tool for fighting the common cold. Some research even suggests that it can shorten flu symptoms by up to three days. Eucalyptus If you’re suffering from congestion or can’t stop coughing, eucalyptus may offer the relief you’re looking for. Available in several different forms, including syrup, oil, and dried leaves, eucalyptus can be used as an expectorant or as a way to relieve a sore throat. When you’re at home and sick, try adding a few drops of eucalyptus oil to the water in a humidifier. The results are remarkably soothing! 3 E asy W ays to R ecover Q uickly F rom a C old
studies show that
vitamin C does
absolutely nothing to help shorten a cold. Instead, take zinc. You can find it as a nasal spray or lozenge, or even as part of a vitamin C supplement. One study published in the Annals of Internal
Medicine found that those who took zinc reduced their recovery time from a cold by half. Cold symptoms among those taking a zinc supplement lasted about four days, while symptoms among those taking a placebo lasted about eight days. C itrus and A vocado S alad
Winter is the height of citrus season, so it’s a perfect time to experiment with oranges and lemons. Roasting the fruits concentrates their flavor and makes the skins edible, creating a blast of flavor for this winter salad.
Zinc While many people turn to vitamin C to hurry through a cold, that’s not the supplement you should be focusing on. In fact, an overwhelming number of
T ake A B reak !
Ingredients
• 1/4 small red onion, thinly sliced • 2 tablespoons fresh lemon juice • 1 bunch arugula
• 1 blood, cara cara, or navel orange, sliced 1/8-inch thick and deseeded • 1 Meyer or regular lemon, sliced 1/8-inch thick and deseeded • 4 tablespoons olive oil, divided
• 1/2 cup fresh mint leaves • 1 avocado, cut into wedges • Salt and pepper, to taste lemon juice. Season with salt and let sit for 5 minutes. 4. Add citrus, arugula, and mint to onion mixture. Drizzle with remaining oil, season with salt and pepper to taste, and toss thoroughly. 5. Add avocado, combing very gently to not crush avocado.
Instructions
1. Heat oven to 425 F. 2. In a rimmed baking sheet, toss citrus slices with 1
tablespoon oil and season with salt and pepper. Roast
citrus until lightly charred and caramelized, about 10–15 minutes. Let cool. 3. Meanwhile, in a large mixing bowl, combine onion and
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The One Thing ... The Value of Seasonal Eating Page 1 Are You Taking Your Longevity Vitamins? Page 2 Have a Cold? Recover Faster! Citrus and Avocado Salad Page 3 The Origin of Pilates Page 4 I nside T his I ssue
When most people think of Pilates, they think of the exercise trend that was the butt of a hundred ’90s sitcom jokes. In reality, this system of stretches and workouts is a great option for people of all ages looking to stay active, tone their muscles, and improve their balance, all with minimal space and equipment requirements. One need only look at the history of Pilates to understand how this century-old discipline has helped shape exercise science today. U nlikely B eginnings The man for whom the Pilates system is named, Joseph Pilates, was no stranger to health challenges. Born in Germany in the late 19th century, Joseph suffered from both asthma and rickets, making any form of physical activity difficult. But rather than shy away from exercise, he enthusiastically followed his father into gymnastics, later picking up bodybuilding and martial arts. Instead of being held back by his body, Joseph made it his life’s mission to help himself and others live healthy lives. Eventually, he would begin developing his own fitness theories. L ight in a D ark T ime Joseph became a known quantity in the fitness world, going as far as training Scotland Yard officers in self-defense after moving to England in 1912. Then the First World War broke out. Despite having B alance B orn out of H ardship T he O rigin of the P ilates S ystem
worked closely with English law enforcement, Joseph’s nationality was enough to land him in an internment camp alongside fellow German citizens. As the world was consumed by the bloodiest conflict it had ever seen, the young fitness instructor did what he did best: He helped those around him get stronger and healthier. K nowledge T hrough A dversity In this internment camp, the system that would eventually become Pilates was developed. Because of the constraints of captivity, Joseph had to devise exercises that didn’t rely heavily on equipment and could be performed in tight, confined spaces. To this day, Pilates remains one of the most flexible, scalable fitness methods around. The techniques first developed by Joseph Pilates are still practiced today, helping thousands of people develop their core postural muscles, gain better fitness, and improve their balance. As a result of his forward-looking techniques and steadfast spirit of personal development, Joseph Pilates remains an inspiring figure in the world of physical fitness.
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