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DECEMBER 2019
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50 SQUATS A DAY KEEPS DR. BERMAN AWAY HOW SIMPLE TRICKS CAN HELP YOU BURN THE HOLIDAY CALORIES
You read that right — 50 squats a day will keep me away! Unless you stop by for a visit, of course. Between getting your loved ones the best presents possible and ensuring your family events go off without a hitch, it can be hard to look after the one thing that will take the harshest beating this winter: your body. While your body genuinely does have some superhero-like abilities, the winter weather can take a toll on it. There are, however, some fun tricks you can utilize to make the best out of even the most mundane tasks. Think about it. How many times do you get in and out of your driver's seat? How many times do you get up from your favorite recliner or desk chair and sit back down? Doing this one simple trick will help in an assortment of ways. At a minimum, we get up and sit down 20–30 times a day. This can be from our office chairs, recliners, or anywhere we sit. Most of the time when we stand up, we use our momentum to propel us out of the chair. But if we tried the following form of squats, we would start using less momentum and more muscle strength. You would be surprised how it adds up like uptown interest, the eighth wonder of the world! Here's how to do it: 1. Make sure both feet are planted firmly on the ground. 2. Position your knees directly in front of the chair. 3. Keep your knees shoulder-length apart. 4. Utilize your core and leg muscles to lift yourself from the chair. 5. Make sure the motion is completed within two seconds. 6. Repeat the motion as you sit down. You’ll know you’re doing it correctly when you feel the muscles in your legs and glutes strain. You won’t feel any soreness the next day, but you will feel your muscles working during this exercise. You don’t even need to do this during your day-to-day activities if you’re joining the family for holiday meals or events, because sitting down for dinner is the perfect place to practice. But that's
not all. Here are other opportunities for this stretch, even when you’re not at the desk. • During the commercials of your favorite football game • When you sit down for dinner • When you get a snack or beverage • Between episodes of your favorite television show You can also work other things into your daily routine that will help maintain your health during the winter months, such as drinking half your body weight in water and taking a brisk, 40-minute walk every day. It may sound silly, but drinking enough water day in and day out can significantly increase your overall health, as it helps maintain your metabolism. It’s something I practice every day! If you don’t mind the mild weather we get over the winter months, taking walks is a great way to burn up the extra calories you’re eating. While the rest of the country has to endure the harsh winter months, it’s nice to soak up and enjoy the fantastic weather we have. If you have a sweet tooth as I do, I recommend getting creative with your favorite chickpea cookie recipe! When you first hear about them, chickpea cookies may not sound delicious at all. However, they may surprise you. My wife has the best recipe that mixes dark chocolate chips with chickpeas and two other secret ingredients. It’s the healthiest and most delicious cookie I’ve ever had.
If you think these cookies sound good, you’ll have to stop by the clinic! You never know when my wife will make a batch, and we love sharing in the chickpea, dark chocolate goodness!
–Jake Berman
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HOLIDAY CUISINE AROUND THE GLOBE
WHAT DO OTHER COUNTRIES EAT TO CELEBRATE THE SEASON?
JAPAN: FRIED CHICKEN Thanks to a clever 1970s marketing campaign, the dish of choice for Christmas in Japan is fried chicken — specifically, KFC. Unlike in America, holiday orders in the country come with chocolate cake, roasted chicken with stuffing, and even bottles of Christmas wine emblazoned with Colonel Sanders’ face. SWEDEN: SAFFRON BUNS According to Delish, Swedish tradition “dictates that the eldest daughter dress in a white gown tied with a red sash and a crown of lit candles, then wake her parents with hot coffee and a tray of saffron buns.” Swedes also feast on a casserole called Jansson’s Temptation made with potatoes, onions, anchovies, and cream.
steaming the tamales can take days, and every family makes their own signature filling.
Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever your reason is for wanting to run or jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind. WARM UP INSIDE FIRST. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold. Celebrations of Christmas, Hanukkah, and Kwanzaa vary from country to country, but there is one thing that unites holiday parties around the world: food. While some American traditions overlap with those of other countries — Peru, for example, shares our love of hot chocolate; England and Canada raise glasses of eggnog; and Italy digs into a version of fruitcake called panettone — there are plenty of dishes beloved all over the world that never make it to the American table. Below, we’ve rounded up a few you might consider exploring this season. COSTA RICA: TAMALES Christmas in Costa Rica wouldn’t be complete without tamales, a savory treat made by stuffing corn dough, meat, garlic, onions, potatoes, and raisins into corn husks or banana leaves. The process of filling and
ETHIOPIA: YEBEG WOT Ethiopians start preparing their
WEAR SHOES WITH TRACTION. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. DRESS DOWN A LAYER. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you Christmas meals as early as October, when they buy the still-live lambs that will eventually go into their savory, spicy lamb stew on the holiday. As with many of the country’s dishes, yebeg wot is scooped up and eaten with injera (teff flatbread). ISRAEL: LATKES Latkes have been synonymous with Hanukkah for more than 900 years, and no Israeli Christmas would be complete without the little potato pancakes cooked symbolically in oil. Despite their long history, though, latkes now vie with sufganiyot — a kind of jelly-filled donut — for a place on the holiday table.
RUNNING IN A WINTER WONDERLAND TIPS FOR RUNNING AND JOGGING IN COLD WEATHER
should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.
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DO YOU HAVE A STORY TO TELL? SHARE YOUR WISDOM IN A MEMOIR
or understand by reading my words?” From there, select anecdotes that support your theme. Make sure they’re clear and cohesive. Then, write like you would a fictional novel or story. Show, don’t tell, and keep readers invested by having a narrative arc, whether it flows chronologically or jumps back and forth in time. Remember, this is not a time to air dirty laundry; it’s a time to reflect, grow, and share your experiences with the world.
Even more so, your life experiences can give valuable insights to readers of all ages and circumstances. That’s why biographies and memoirs are such popular genres — reading about real people helps others understand the world and how they can live in it. To get started, pick a theme. Ask yourself these questions, “What message do I want to leave with my readers? What do I want them to feel
The urge to leave behind a legacy is an inherent human instinct. Whether you accomplish this by raising children, building a successful company, or starting a charitable organization, the desire to share your wisdom should not go unfulfilled. If none of these options work for your lifestyle, writing a memoir may be a good option. A memoir not only tells your story but also passes on the wisdom you’ve gained from your many experiences and offers a unique perspective to inspire future generations. Writing can be a therapeutic exercise at a time when your life may be changing due to retirement or your kids growing up and leaving the house. And because personal reflection is a natural occurrence with age, writing a memoir can be the perfect way to spend your time. As you gain enough distance from life events to grow useful perspectives, the stage is set for self-discovery and transformation.
ROASTED CAULIFLOWER ‘STEAKS’ Inspired by Delish
TAKE A BREAK!
INGREDIENTS
• Kosher salt • 3 tbsp extra-virgin olive oil • 1 cup balsamic vinegar • 1/4 cup brown sugar • Parsley leaves, for garnish
• 1 large head cauliflower • 2 cups Roma tomatoes • 1 red onion, quartered • 1/2 lb green beans, ends trimmed
DIRECTIONS
3. Meanwhile, heat a small saucepan to medium-high, and whisk together vinegar and brown sugar. Bring to a boil, then turn down to low simmer, letting sauce reduce for 15 minutes. 4. Coat cauliflower in glaze and reserve extra for basting. 5. Roast for 1 hour, basting every 15 minutes. 6. Quarter cauliflower and serve with veggies.
1. Heat oven to 400 F. 2. Trim the leaves and stem from
cauliflower, but do not break down further. (It should sit like a dome.) In the center of a large baking dish, place the cauliflower and surround it with tomatoes, onion, and green beans, and season with salt and olive oil.
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1. COVER TITLE 1. SIMPLE TRICKS TO HELP YOU BURN THE HOLIDAY CALORIES INSIDE THIS ISSUE 2. HOLIDAY FOODS AROUND THE WORLD TIPS FOR RUNNING AND JOGGING IN COLD WEATHER 3. TELL YOUR STORY AND SHARE YOUR WISDOM ROASTED CAULIFLOWER 'STEAKS’ 4. BOOST YOUR MENTAL HEALTH THIS SEASON
FEELING SAD? WAYS TO FIGHT SEASONAL AFFECTIVE DISORDER Seasonal affective disorder (SAD) is a form of depression that people experience every fall and winter. If you find yourself feeling blue as the days become shorter and darker, know there are things you can do to boost your mood until spring returns.
the winters are bleak, cloudy, and dark, sunlight can be harder to come by. But technology has you covered: You can purchase “sun lamps,” which simulate sunlight without the damaging UV rays. Just set up a sun lamp in your workspace or living area and feel your mood lift.
INCREASE YOUR ACTIVITY Keeping your body active can increase your energy levels, help you sleep, reduce anxiety, and boost your self-esteem. Summit Medical Group states that a person who exercises for 30–60 minutes a day can manage or avoid SAD easier than a person who does not exercise regularly. When you participate in physical activity, your body releases feel-good chemicals called endorphins, which have a morphine-like effect on your brain. If exercising outdoors is not ideal, consider swimming, walking, or dancing instead. GET SOME SUN Exposure to sunlight is also significantly beneficial for people suffering from SAD. Sunlight helps your body produce adequate amounts of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. Getting just a few minutes of sunlight a day through a walk or short jog can make all the difference. If you live in an area where
MAINTAIN YOUR ROUTINE Often, it can be difficult to stick with your daily routine during the cooler months. It may be harder to wake up on time in the morning to work out, or it may be too cold outside to go on your daily run. Luckily, you can find small ways to mitigate this. For example, invest in a sunrise alarm clock, which gently wakes you up with a simulated sunrise, or shop for high- quality thermal workout gear. If you continue to suffer from SAD and feel there’s no end in sight, it’s important to seek help from professionals. They can determine the best treatment options available for you.
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