Healthy RGV Issue 103 - What All Men Need to Know

ISSUE 103
EDITORIAL CONTENT
FITNESS & BEAUTY
THE SCIENCE OF FAT LOSS:
OPTIMISING YOUR HORMONES
32
THE ABC’S OF SKINCARE &
GROOMING: EVERYTHING THAT
YOU NEED TO KNOW
ABOUT SKINCARE
34
PASTA PRIMAVERA
36
HEALTHY KIDS
URBAN BEEF MANUAL
BEEF CUTS A LA CARTE
40
HOW TO INSPIRE A DESIRE
OF FITNESS IN YOUR KIDS
6
5 REASONS WHY YOU HAVE NO
ENERGY WHEN WORKING OUT
42
5 REASONS MEN ARE
BETTER PARENTS
8
STEPPING UP TO FATHERHOOD
10
DAD: YOU ARE YOUR CHILD’S HERO
12
HEALTHY LIFESTYLE
AGING AND LOW
TESTOSTERONE: TIME
TO INTERVENE!
14
CHEST HAIR: THE
PROS AND CONS
16
SIGNS AND SYMPTOMS
OF ATRIAL FIBRILLATION
18
AVIATOR GLASSES
20
WHAT ALL MEN NEED TO KNOW
22
PAVING THE WAY FOR
COMMUNITY-BASED
CANCER RESEARCH
24
WHAT TO EAT TO MAINTAIN
GREAT BODY COMPOSITION
31
contact@healthymagazine.com
ph. 305-395-4554 | www.healthymagazine.com

PUBLISHER
Mauricio Portillo
EDITOR IN CHIEF
Claudia Portillo
MARKETING DIRECTOR
Arnaldo Del Valle
"Being
healthy and
fit is not longer
a fad or a trend
it's a Lifestyle."
COPY EDITOR
Lora Incardona
ASSISTANT COPY EDITOR
Andres Portillo
WEBSITE DIRECTOR
Maria Alejandra Wehdeking
ART AND DESIGN
Carolina Pedraza
PHOTOGRAPHY
Irene Kaplan
SOCIAL MEDIA DIRECTOR
Maria Alejandra Wehdeking
CONTRIBUTING WRITERS
Dr. Nabeel Sarhill
Dr. Marco Araneda
Joaquin N Diego, MD, FCCP, FACC
Meg Meeker, MD
Alvaro Restrepo, MD
David Porter
Judy Elbaum
Pablo Liberato
Marcel Vargas
Lauren Kasis
Alex Eriksson
Cassandra Bullocks
Allie Casazza
Rubel Shelly
Steve Stanley
Claudia Portillo
Editor in Chief
We're just mere weeks away from the official start of Summer, and I can't tell you how excited I am for
the season to bloom. From coast to coast, families everywhere are stockpiling fireworks, buying brand
new outdoor furniture, and honing their barbecue skills to prepare for the many block parties, family
reunions, high school or college graduations, and the countless wedding parties that fill our Summer
days and nights. From the seemingly endless summer festivities to the family barbecues and picnics
in the park, to days spent at the beach or the pool, and family road trips, the season is full of my most
favorite things: family, celebrations, and a sort of mid-year renewal for all, young and old.
As we think about spending quality time with our family and friends, let's take some time to celebrate
the wonderful men in our lives. Whether they're our sons, our fathers, our husbands, or any special guy
in our life. This month we're going to take some time to gush about men and issues that are pertinent
to their health, their minds, and all the great joys they bring to our lives.
What you'll find inside this edition is stories focusing on men's health, their roles in our children's' lives,
what they can do or wear to make them shine, and even a couple of articles to help them look and feel
their best for a very long time. So, gather the men you love and let's get ready to celebrate all of them
and all the great memories they helped us create, all the accomplishments they've made in their lives.
More importantly, discuss topics that are meaningful to them and help them become the best versions
of themselves and enjoy some much-needed quality time with the ones they love.
So, before you light those grills or roll out the fireworks, take a few moments to thank the men in your
lives for all the laughs, great memories, irreplaceable anecdotes they've shared, and years/hours/days full
of long-lasting memories for all. Without further ado, let's begin our month long celebration and thank
each and every man, young and old, who has made an impact in our lives and who we hope to continue
to build lasting memories with for a very long time.
Happy Father's Day to dads everywhere!
cportillo@healthymagazine.com
/HEALTHYMAGAZINE
@HEALTHYVALLEY
/HEALTHYMAGAZINEONLINE
/ HEALTHYMAG08
contact@healthymagazine.com | ph. 305-395-4554 | www.healthymagazine.com
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HEALTHY KIDS · JUNE 2017
SO, HOW DO
YOU GO FROM
SITTING EIGHT
HOURS AT A
DESK AT SCHOOL
TO BECOMING
PHYSICALLY
ACTIVE?
The process is really quite
simple: you move. For
starters, set a timer or some
sort of reminder to yourself
and your children to get up
and move, stretch, go for a
walk, or march in place for as
little as five or ten minutes
after you've spent some time
sitting. Little bursts of energy
can have great impact. At
first, it might seem silly, but
in time, their bodies will get
used to it. Soon, they might
be surprised to discover
that they have more energy
and are looking forward to
exercising again.
HOW TO INSPIRE A
DESIRE OF FITNESS
IN YOUR KIDS
We all know that being active is crucial to our overall
well-being. We've heard medical professionals
advising this for years, but if you're like most
people, life may have gotten in the way. We're told
to lead by example, but how do we do that if we lack the motivation
ourselves?
The truth is the key to being active is starting when you're young.
It's become far too easy in a device-addicted world to forgo physical
activity and replace it with online games or social media or any of
the other countless apps, games, and streaming services that can eat
up a large chunk of our time. But the reality is all that time wasted
is detrimental to our health. We've become a sedentary society.
Our inactivity teaches our children that it's okay to sit around for
countless hours and do nothing of any significance.
Learning to instill a love of fitness begins with mindset. You must
be one hundred percent focused on teaching your children the
best practices. Oftentimes we let our busy schedules dictate our
lives, become overwhelmed by the latest exercise craze or what
everyone else is doing, and numbed by the never-ending ads telling
us you "must" do this or "have to" do that. We need to learn to
ignore the fluff and remember why we need to exercise as a family.
It's not about cute outfits or keeping up with unrealistic societal
expectations. It's about what our bodies need to grow and thrive.
What will make you feel good about yourself? If that means, a short
ten-minute nightly walk, then, fantastic. Allowing themselves to do
things your way and in their time, will set them free in that they will
find their rhythm and find a routine that works for them.
Don't let the disconnect between the mind and the body continue to
fester. As mentioned, change the focus, and their bodies will follow.
Make it fun. Make it light. But most importantly, make it something
you and your children look forward to. No one wants another chore
on their to-do lists. Get healthy while enjoying some quality family
time together.
By Steve Stanley
6 HEALTHY MAGAZINE

Healthy Kids
HOW TO INSPIRE A DESIRE
OF FITNESS IN YOUR KIDS
5 REASONS MEN ARE
BETTER PARENTS
STEPPING UP TO FATHERHOOD
DAD: YOU ARE YOUR
CHILD’S HERO
8
10
12
14
"Children
are likely
to live up to
what you
believe of
them."
— Lady Bird Johnson

5 REASONS
MEN ARE
BETTER
PARENTS
Dads are awesome. Not every dad, but men
generally bring a different vibe to a kid's
childhood that I sometimes really envy.
There are aspects of my husband's parenting that I
just can't mimic; it's his, he's the dad, and he rocks.
I stay home with our four young kids and Brian
works the 8-5. Our separate lives make for some
interesting discussions at the end of the day- we
always have such different stories to tell as he's all
out there and I'm all at home in sweat pants wiping
butts. Our traditional setup also brings a certain
dynamic to our parenthood, and every once in
awhile I'm floored by what an awesome dad Brian
is. I see these things in other dads a lot of the time
too, and hey, if we can sing the praises of our men,
we should!
I know that my husband is a certain personality
type, he has a certain love language, he's his own
person, plus he's a total gem, so I can't generalize
too much, but just roll with my points. My purpose
in this post is to inspire you to see the positives
about your hubby and switch into gratitude mode
for the different dynamic he brings into your
family. A thankful heart is everything.
THEY KNOW HOW TO GET DOWN
01 AND HAVE FUN WITH THE KIDS.
More often than not, Brian's after-dinner time
is spent on the ground with four tiny humans
crawling all over him, accidentally kicking him in
the junk. He just takes the hit, breathes deep and
keeps on playing. He'll get a big blanket over him
and crawl around growling. The kids call this "the
rock monster game," and they never laugh harder
than when they're playing this with their dad. He's
the one who does all the funny talk about poop
and butt cracks and silly things that little kids find
absolutely hilarious. Brian knows how to make
them laugh, and his to-do list rarely gets in the
way of sitting on the floor and engaging in his kids'
happiness.
THEY HAVE AERIAL VISION AND
02 LOGIC IN A CRISIS.
A few weeks ago I had a meltdown. It seemed
there was always a big mess to clean up
somewhere in the house and nothing was flowing.
I felt like I had no help at all, and I couldn't keep
up with anything, plus I had just added in working
several hours a day on growing my blog into a
second income and had no balance. My meltdown
occurred near the end of the day right when Brian
walked through the door. He stood in the living
room just listening to my rant, and after it was
done, he was quiet. A few minutes later he called
the kids downstairs and gave them a talk about
chores.
HEALTHY KIDS · JUNE 2017
After about ten minutes he had them cleaning the
whole upstairs, and He'd set up a daily list for them
to accomplish before they even come down for
breakfast in the mornings. They have actually done
what he said most mornings since that day. Why?
Because when Brian speaks to the kids about
something, it's serious and he means business;
they know that. Also because I am always talking
to them and I admit, lecturing them, so when Dad
says something it sounds new and tends to stick.
Brian comes into a crisis like a helicopter, with a
bird's eye view, scans the situation with his logic
and can come up with a practical and effective
solution, all while remaining totally calm while I'm
a tired basket case. I need that because sometimes
I'm so caught up in the chaos that I can't see the
obvious solution.
THEY DON'T "LOSE IT."
03LIKE WE DO.
This one sort of goes with number two, and
it's probably specific to men like my husband
rather than all men, but so worth mentioning. I
am temperamental, and that is my biggest issueanger.
I can take so much, and then I fly off the
handle and just lose it. Brian really doesn't do this.
He is calm, collected, and reasonable basically all
the time. He's my Mr. Steady, and I am so thankful
my kids have him as the other parent for some
balance to my crazy.
THEY LET THE KIDS USE THEM
04 AS JUNGLE GYMS, AND AREN'T
SICK OF BEING TOUCHED AT THE END
OF THE DAY.
I don't know why but kids always want to get
physical energy out between the hours of 5 & 7
PM, even if we spent the whole day at the park.
The problem is by this time of day; I am done. I
have been pulled on, tapped a thousand times, my
ears are talked off, my patience is worn thin, and
everybody better back off. Brian walks in the door
and is usually still fresh, at least when it comes
to the kids. He hasn't been dealing with them all
day, and he missed them, so he's ready to wrestle
and play and let them be loud. This is my favorite
hubby feature because it allows me to pour a
glass of wine and cook in peace, usually with
headphones in. Heaven.
ALLIE CASAZZA is The
Purposeful Housewife. She
is all about helping you
purge the clutter that's
clogging your joy, rediscover
the purpose in your days,
and live with intention.
Learn more about Allie @
thepurposefulhousewife.
05
THEY SHOW THEIR KIDS THAT
THEY LOVE THEIR MOM.
Again, I know not all husbands are like mine, but
this is a big one. Brian loves physical touch, and
he's very affectionate; I am naturally the opposite
in both ways. At the end of the day, the last
thing I'm thinking about is showing our kids how
much we love each other [something that kids
desperately need to see], but Brian takes care
of that for me. He is always running his fingers
through my hair, looking into my eyes, rubbing
my back, reaching for my hand, kissing me, or
gesturing for me to snuggle into him on the
couch. The kids see that, and I love it. They are
seeing what a good man looks like.
8 HEALTHY MAGAZINE

HEALTHY KIDS · JUNE 2017
STEPPING UP TO
FATHERHOOD
Yesterday was Father's Day.
And I suspect that several of
you either heard or read some
meaningful things about the
importance of being a father. If you are a
father, I hope that you got some affirmation
and affection from children in whom you
have invested much love and nurturing. I
hope you felt it appropriate to affirm your
father—and found a way to do so. To be a
father is a high spiritual calling.
One day doesn't do justice to good fathers.
One day certainly isn't enough for making an
effort to be one. And that brings me to my
point.
There is a wondrous transparency in our
nation's president about fatherhood. Barack
Obama had precious little time, presence
or influence from his father. "I don't want to
be the kind of father I had," he is quoted as
having said to a friend.
The president's
father left a
family in Kenya
to come to
the United
States for
his education. Once here, he started a
second family—only to leave his wife
and two-year-old Barack Jr. to return to
Africa with another woman. While the boy
left behind with his mother was bright,
received an excellent education and was
driven to achieve, the man at the end of the
process goes to great lengths to affirm the
importance of men who are sperm donors
becoming real fathers to their children.
“
Father's, don't exasperate your
children by coming down hard
on them. Take them by the hand
and lead them in the way of the
Master" (Ephesians 6:4 MSG).
On Father's Day 2008, the man who was
running for President of the United States
said this about fatherhood: "Any fool can
have a child. That doesn't make you a father.
It's the courage to raise a child that makes
you a father."
For this year, the now-president added this:
"We need to step out of our own heads and
tune in. We need to turn off the television
and start talking with our kids, and listening
to them and understanding what's going on
in their lives."
I will leave the psychologists to speculate
about the connection between one man's
lack of connection to his own father and
his present emphasis on the importance
of being one. And this essay certainly
isn't a Democratic or Republican take on
his statements for the sake of partisan
posturing. It is nothing more nor less than
delight in hearing one prominent male
leader of our world say something bold
and positive about the role too many men
appear to disdain.
Hard work is a good thing. Earning a
living is honorable. Achieving success and
recognition in a field cannot be wrong. But
none of these things on which so many men
have expended their energies are nearly as
valuable or satisfying as the nurturing of a
child to be a confident and functional man
or woman—and to reap the dividend of
love that comes back from that well-formed
adult soul.
By Rubel Shelly
10 HEALTHY MAGAZINE

HEALTHY KIDS · JUNE 2017
DAD: YOU ARE
YOUR CHILD’S
HERO
Championing the
relationship between
father and child has
always been close to my heart.
Throughout my many years of
private practice, I've spoken with
thousands of children and teens
– and one of the things I love
talking with them about is the
relationship they have with their
parents, and more specifically,
with their father. A lot of good
and bad habits that I've seen in
kids can be linked in some way to
their interactions with their dad.
A LOT OF GOOD
AND BAD HABITS
IN KIDS CAN BE
LINKED IN SOME
WAY TO THEIR
INTERACTIONS
WITH THEIR DAD.
Is dad fully engaged, supportive
and strong? Research shows,
if this is the case, the child or
teen has a healthier emotional,
physical and spiritual life. These
kids are less likely to do poorly
in school, be involved in risky
behavior as adolescents and girls
especially are less likely to be
sexually active from a young age.
Is dad distant, cold, abrasive
or just absent? These kids are
more likely to grow up with an
unbalanced emotional life and
struggle in the areas I just listed.
Now I want to be clear and point
out that this is not a dig in any
way at single moms – you are
amazing at raising your child, and
just because a father isn't active
in your child's life does not mean
that they will definitely struggle
in these areas. At the same time,
that doesn't remove the need
for strong male influence in your
child's life, which I talk about
often. I'm telling you this to make
a very important point: children
need their fathers. More importantly,
children WANT their fathers. Children
see you, their father, as their HERO.
Let me put it another way:
Fathers need to see themselves the
way their children see them. You
are, whether you know it or not, the
center of their world, the hub of the
wheel that is your family, the hero they
depend on. If you're not there or not
engaged, they suffer.
That is a lot of weight and
responsibility on a father. But I want
you to know that you, Dad, are hardwired
to be exactly what your children
need. They already see you as the
strongest, bravest, most incredible
man in their world. They believe that
nothing is impossible for you and that
you would conquer all evil to protect
them and your family. Your children
have already given you this role!
You just have to step up to the plate
and be the very best father that you
believe you should be.
Children need their fathers. More
importantly, children WANT their
fathers.
Do you want to know a secret about
your kids? They aren't expecting
perfection. Kids are full of grace for
their parents, and even if you make a
mistake; if you apologize and say you
were wrong – they will still hold you in
that special place in their hearts. They
will still see you as their ultimate hero.
DAD, WHETHER
YOU KNOW IT OR
NOT, YOU ARE
THE CENTER
OF YOUR KIDS'
WORLD.
So how do you uphold that title, dad?
If you're worried about messing it
up, that tells me that you are already
deeply invested in making a lasting,
positive relationship with your child.
This is GOOD news. Here are a couple
tips to get you started (I elaborate on
each of these in my book):
1. BE THERE.
That's it. Really. Nothing makes more
of an impression on children than
when their father shows up and is
intentional in spending time with
them. Merely showing your son or
daughter that you want to spend
time with them will make a lasting
impression. Pro-Tip: These specific
times spent with your kids should
not be about smoothing things
over, talking through problems or
arguing. These times should be fun,
light and enjoyable. Show your kids
that you love being with them. And
don't fall into the trap of giving your
kids everything but YOU. Everyday,
choose to give your children the gift
of presence.
2. LEAD, DON'T COACH.
What's the difference, you ask?
Where coaches simply teach skills and
encourage their execution, leaders
are meant to bring vision and moral
leadership. Your instruction and
example are the compasses for your
child as they grow up. If you show
them how to love well, respect others,
persevere in hard times and stick to
the truth no matter what, you are
setting your child up for success in life.
Live each day remembering that your
child is watching your choices and
reactions. Be the leader they believe
you to be.
Fathers, be encouraged. It is NEVER
too late to start showing up for your
kids. Whether you are brand new at
this dad business or you're several
years in, you can always implement
change and improvement in your
relationships with your kids. They have
adored you since day one and they
believe in you a lot more than you
believe in yourself.
DADS, IT IS NEVER
TOO LATE TO START
SHOWING UP FOR
YOUR KIDS.
By Meg Meeker, MD
12 HEALTHY MAGAZINE

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HEALTHY LIFESTYLE · JUNE 2017
AGING AND LOW
TESTOSTERONE:
Time to Intervene!
If you knew that a major
physiological change was going
to take place in your life and
you could do something about
it, wouldn't you want to learn
everything you can about it and do
something to ease or stop that
transition?
For any young man who has spent awkward
moments in a school health class, we all
know some subjects make us squeamish,
but if you're a healthy young man with a
healthy sex drive, whether you want to admit
it or not, you need to start a conversation
with yourself and your healthcare provider
about testosterone, more importantly, about
testosterone levels and how they taper off as
you age.
Most likely you already know that
testosterone levels reach their peak during
adolescence and early adulthood. You know
that your voice changes, your shoulders
broaden, and you become more masculine
looking if you will. Your facial structure
matures, hair grows under your arms, your
chin, above your lip – you get the idea. But,
did you know that for all those changes
you undergo during your formative years,
after you've hit your stride, so to speak,
your testosterone levels begin to decline
somewhere around the time you hit thirty
years old? Yes, it's true. While the percentage
isn't huge – generally, about a 1% decline
with every year – the consequences could be
startling.
While you won't necessarily see any
physical changes initially, you may
start to notice smaller changes like
a decrease in your sex drive or
sexual function, even impotence or
infertility.
These changes can have a significant impact
on your future. Some changes might be
subtle and not so alarming like changes to
your sleep patterns, emotional changes
like a sudden lack of motivation or issues
with your self-confidence, or you might
notice a decrease in your muscle tone over
time. Those changes are gradual, but when
combined, they could be quite significant to
your overall health and well-being.
The good news is that many, if not all, of
those symptoms, can be reversed. There
are a significant number of testosterone
building supplements on the market today.
Researchers are hard at work testing new
supplements and monitoring to see which
garner the best and safest results for
men. There are also non-medicinal ways
to optimize testosterone levels. Medical
professionals and health advocates are
touting a multi-pronged approach that
includes a healthy diet plan and exercise.
While there's no one-size-fits-all method,
there are options. The most important
thing to remember is that you need to
pay attention to your body and its natural
rhythm. No one knows their body better
than you. If you think that there may be
something wrong or you're undergoing a
significant change, make an appointment
with your doctor. Simple blood tests can tell
them (and you) whether your suspicions are
correct and can help you and your health
care team to come up with a solution to
reverse the effects now.
By Cassandra Bullocks
14 HEALTHY MAGAZINE

Healthy
Lifestyle
AGING AND LOW
TESTOSTERONE:
TIME TO INTERVENE!
CHEST HAIR: THE
PROS AND CONS
SIGNS AND SYMPTOMS
OF ATRIAL FIBRILLATION
AVIATOR GLASSES
WHAT ALL MEN NEED TO KNOW
PAVING THE WAY FOR
COMMUNITY-BASED
CANCER RESEARCH
WHAT TO EAT TO MAINTAIN
GREAT BODY COMPOSITION
14
16
18
20
22
24
31
"You have to push
past your perceived
limits, push past
that point you
thought was as far
as you can go.”
- Drew Brees

HEALTHY LIFESTYLE · JUNE 2017
CHEST HAIR:
THE PROS
AND CONS
SO, HOW WHAT ARE THE PROS OF
HAVING CHEST HAIR?
• Freedom
• A life without razors
• No more heavy grooming
• No more razor stubble on your chest
• Lessens the likelihood of skin irritation/infection in that
area
Many people around the globe view chest hair
as a sign of a man's virility. Many other people
can't stand it. Your relationship with your chest
hair depends in large part on the feedback you
get from others, like love interests, friends, and
family. Back in the 70's disco era, chest hair was all the rage. The
more, the better. Men with full on chest hair graced the covers of
the main fashion magazines. Hollywood actors strutted their chest
hair like badges of honor. Hollywood icons like Tom Selleck and
Burt Reynolds were deemed the most handsome men in America in
large part because of their lush chest hair.
The transition into the eighties brought a shift in thinking. The
Summer Olympics showcased men with waxed bodies, no hair on
their limbs whatsoever. That started a new wave of clean shaven
men through the next couple of decades. Over the last couple
of years, the pendulum has swung the other way. Mustaches and
beards are no longer a thing of the past. Everyone is trying to grow
their hair, anywhere and everywhere they can get it, and that means
chest hair has made a comeback. Men have surrendered to their
natural instincts and embraced their chest hair. They've abandoned
painful wax treatments, thrown out their razors, purchased
trimmers to keep things in check, and are once again, showing their
hairy chests to the world.
AND THE CONS?
• Bald patches. They happen to everyone and can be
awkward to explain.
• Getting your hair caught in your clothing. (Ouch!)
• You tend to sweat more where there is hair.
• Potential for odor
• If you lead an active life like bike riding or swimming, chest
hair could create resistance.
• Clogged pores on your chest.
No matter which look you choose, know that there are people who
admire either look. Neither choice will make you stand out in a
crowd. Hollywood actors have experienced a renewal too. Stars like
Jon Hamm, Idris Elba, and others have made their chest hair part
of their overall look. No longer are men one-trick ponies. They have
flexibility in their look and style. You can change your look seasonably
if you choose.
Make the decision for yourself. If you don't like it, you can always
transition to the other look. Play around with your style and see
which is a better fit for you. There are plenty of resources, products,
and answers for you online to help you make the decision that's right
for you.
By Marcel Vargas
16 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · JUNE 2017
SIGNS AND SYMPTOMS OF
ATRIAL FIBRILLATION
It's a commonplace for people to say
they’re experiencing heart palpitations
or discuss being out of breath. They’re
common phrases used in everyday
conversation, but some people when
they experience symptoms like those, the
experience can be incredibly jaw-dropping, if
not extremely frightening.
By definition,
Atrial Fibrillation is
defined as an irregular,
often rapid heart rate that
commonly causes poor blood
flow and requires immediate
medical attention when signs or
symptoms present themselves.
The problem is, this condition
may not have any outward
symptoms at all.
However, when symptoms do appear they
can include anything from heart palpitations
(feeling like your heart is beating too hard
or too fast or might be skipping a beat or
fluttering), shortness of breath, tightening in
the chest, and/or fatigue. The more extreme
pain is typically concentrated in the chest
area, but can also include dizziness, an
inability to exercise, a dull pallor (change in
skin color), weakness, lightheadedness, and
confusion.
The most common or well-known symptom
of Atrial Fibrillation is a fluttering (quivering)
heartbeat. This is due to a misfiring of
electrical impulses in the atria (the top
chambers of the heart). When the heart
quivers, that’s what’s commonly known as
fibrillating. When those symptoms occur,
most often they are accompanied by other
symptoms. In any combination, the various
symptoms together can require urgent
medical care.
Atrial fibrillation may only happen
occasionally with symptoms that come
and go, and ultimately, stop on their own.
Because they stop on their own, people often
choose to ignore the seriousness of the
issue. That makes it even more dangerous.
The prevalence of this condition has grown
greatly over the last several decades.
Approximately 11% of people over the age of
eighty are affected by Atrial fibrillation. It is
far more common in adults as they age.
In additional to the risks presented by
the aging population, the ability of the
symptoms to be masked makes it more
difficult to diagnose and, in many cases,
goes undiagnosed until they’ve had another
health scare like strokes, heart failure,
diabetes, hypertension, and blood clots.
But despite the large percentage of older
people who suffer from Atrial Fibrillation,
teens and young adults can also suffer from
symptoms. As with older adults, it can be
single experiences or isolated events or won’t
be diagnosed until there have been repeated
episodes or until they’ve been diagnosed
with other conditions. Unlike older adults, it
is very rare to be diagnosed during routine
checkups or yearly physical exams. Younger
patients are almost exclusively asymptomatic.
If you’re experiencing
any symptoms, including
chest pain, a feeling of
a very rapid heart rate
(greater than 100 beats
per minute), or any of the
above-mentioned signs
and symptoms, speak to
your doctor.
The only way to confirm whether what you’re
experiencing is actual Atrial Fibrillation, is to
visit your doctor as it can only be diagnosed
via an electrocardiogram or other diagnostic
cardiac rythm monitoring tests.
By Joaquin N Diego,
MD, FCCP, FACC
18 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · JUNE 2017
AVIATOR
GLASSES
Remember when men
were men in the
movies? We're not
talking about three
piece suits or cowboy
boots and chaps a
la John Wayne. We
mean those cool, leather-clad hunks with
aviator glasses. Remember how calm, cool,
and ultra-macho the likes of Tom Cruise in
Top Gun or Dan Akroyd and John Belushi in
The Blues Brothers? Now, that was a look
only made better by the sleek look of aviator
glasses. Channel your inner Paul Newman
with a pair (or three) of these iconic
eyeglasses.
Say goodbye to the ‘nerd
eyewear' trend.
The days of geek chic are over. Iconic
aviator glasses are back, and if the rumors
we've heard are true, they're here to stay. A
new group of trendsetters have started an
eyeglass revolution with these cool metal
frames. They are versatile. Wear them for
work. Wear them when you're on your
motorcycle. Wear them everywhere. People
will take notice. More importantly, you'll love
the way you look in them.
The eyeglass renaissance is here. Why
wouldn't you want to jump on that cool train
and join the party? We know no one wants
to hear that that's what everyone is doing,
but in this case, we wholeheartedly approve.
Drop those thick, heavy frames and embrace
lighter, far more eye-catching aviators. In
fact, grab more than one pair. They flatter
every face
shape. They fit
comfortably in
a pocket.
Can you say
Ray-Ban?
Remember
wearing
those? Now,
is the time to
march into
your nearest
eyewear establishment and switch out your
clunky glasses for ones that will make a
statement and offer a nod back to a different
time. If you don't believe us, just take a look
at all the famous names, on and off the big
screen, that are wearing them:
Bella Hadid, Kendall Jenner, The entire cast
of Netflix's Narcos, every fashion-conscious
millennial and their more adult counterparts.
You see, these versatile glasses are for
everyone, no matter who they are, what they
do, and what they're wearing.
And on top of all the other great reasons
why you should buy yourself a pair of
aviators, they come in every color under the
rainbow. What's not to love about them? If
we haven't convinced you just yet, stop by
your local eyewear place or eye doctor's
office and find out for yourself.
Here's our final pitch on why you must
jump in wholeheartedly with this trend.
There's not a person in the world who
has never heard of aviator's glasses. No
matter what part of the world you're from,
you've seen someone you love or admire
wearing a pair of these stylish and versatile
glasses. If almost everyone you'll ever meet
knows these glasses by name – by name,
we tell you – you have to ask yourself why.
What sticks out about them? Is it the look?
The man or woman behind the look? Or
the overwhelming sense of pride people
showcase when they are wearing them?
Whatever it is, it's working. Go shopping
today!
By Lauren Kasis
20 HEALTHY MAGAZINE

COVER STORY · JUNE 2017
WHAT
ALL MEN
NEED TO
KNOW
Cancer affects men in all
walks of life and doesn’t
discriminate by age. One
in two men will develop
some type of cancer in his lifetime. Even for
cancers typically diagnosed in later years, like
lung cancer, prevention begins early.
The reluctance of many men to visit a doctor
or undergo annual physical examinations
prevents their best chances for early cancer
detection and effective treatment. Every year,
more than 300,000 men in the United States
and nearly 45,000 in Texas alone lose their
lives to cancer. A few of the most common
kinds of cancer among men are prostate
cancer, lung cancer, and colorectal cancer.
Lifestyle habits contribute to your future
health, so limiting risky behaviors and
jumpstarting good ones is extremely
important. If you’re a man, statistics indicate
you’re more likely to smoke, drink, and carry
excess weight, all of which increase cancer
risk.
You can take control of your health and
reduce your cancer risk by following some
simple guidelines.
GO SEE YOUR DOCTOR –
REGULARLY
There’s a certain bold stubbornness some
men tend to exude when someone — like
a spouse or loved one — suggests how to
spend their free time, not to mention seeing
a doctor. But your loved ones actually are
trying to save your life. You should establish
a relationship with your doctor and make
appointments for regular physical exams and
screenings.
NOT EVERY MAN GETS
PROSTATE CANCER
For most men, prostate cancer has the
highest awareness rate – and that’s a good
thing. It’s the third deadliest cancer in the
U.S. for men, and is often called “the silent
killer” because it often shows no symptoms.
However, a prostate cancer diagnosis is by no
means a death sentence, thanks to advanced
treatments and increasing awareness of
screening.
Men should discuss with their physicians
the risks and benefits of prostate cancer
screening to make an informed decision
about testing. Most men should consider
regular prostate screenings beginning at age
50. Men at high risk (African Americans and
men with a family history of prostate cancer
before age 65) should consider testing
beginning at age 45. Consider screening at
age 40 if more than one first-degree relative
is diagnosed before 65. Prostate screenings
can include:
• The prostate-specific antigen (PSA)
blood test measures levels of a protein
produced by the prostate. Higher PSA
levels indicate a higher likelihood you
have cancer but other reasons may
elevate PSA levels.
• The DRE (digital rectal exam) also tests
for prostate cancer.
AVOID TOBACCO
IN ANY FORM
Lung cancer is responsible for the most
cancer-related deaths in Texas. Only 15
percent of men lung cancer patients live
more than five years beyond their initial
diagnosis. Tobacco smoke is the most
important risk factor for lung cancer, as it is
thought to cause most lung cancer deaths.
The more a person is exposed to smoke, the
greater their risk of developing lung cancer.
22 HEALTHY MAGAZINE

COVER STORY · JUNE 2017
Texas Oncology physician
assistant Christa A. Palmer, MPAS,
PA-C (left) and nurse practitioner
Sylvia Rodriguez, MSN, APRN,
FNP-BC (right) are joining others
by wearing blue ties to symbolize
the importance of encouraging
the men in our lives to make
healthy life choices. Cameron
County Department of Health
and Human Services and Texas
Oncology recognize the pivotal
role women play in men’s health
decisions and encourage everyone
to join the cause and Wear One
for Your Sweetie on Friday, June
16 to increase awareness of the
importance of men’s health.
CHECK YOUR COLON
Colon cancer is the second-leading cancer
killer of men and is among the most difficult
to detect, because it lacks symptoms in
early stages. Men may decrease the risk of
colorectal cancer through a regular exercise
schedule and a healthy diet that includes
plenty of fruits, vegetables, and whole-grain
foods while limiting high-fat foods, red meat,
and alcohol consumption.
Starting at age 50, men should also discuss
the most appropriate screening test with
your physician. If you have a higher risk,
based on your family history, your doctor
may recommend starting screening earlier.
There are a number of screening tests used
to diagnose colon cancer, including:
ɬɬ
Annual fecal occult blood tests (FOBT)
or fecal immunochemical tests (FIT).
ɬɬ
Every three years – stool DNA test
ɬɬ
Every five years – a flexible
sigmoidoscopy, virtual colonoscopy or a
double-contrast barium enema.
ɬɬ
Every 10 years – a colonoscopy or every
five years, a virtual colonoscopy.
SELF-EXAMS ARE CRUCIAL
You should self-check your testicles for
any pain, discomfort, or abnormal lumps
monthly. Testicular cancer is most commonly
diagnosed in men ages 20 to 39. If treated
early, testicular cancer patients have a 99
percent survival rate after five years.
Most cases of testicular cancer are initially
identified by the patient, making selfobservation
critical to early detection.
HIT THE GYM
If you’re overweight, you have an increased
risk of colon, kidney, and esophageal cancer
(not to mention other cancers and noncancerous
health issues). The American
Cancer Society recommends that average,
healthy adults participate in a minimum of
75 to 150 minutes of moderate to vigorous
exercise throughout the week to maintain
health and reduce the risk of disease,
including cancer.
EAT HEALTHY
Make sure your diet includes plenty of fruits,
vegetables, and whole grains but limits
your intake of red meat or high-fat foods. A
high-fat diet and obesity raise your risk for
numerous cancers and many other health
issues.
LIMIT ALCOHOL
CONSUMPTION
You should limit your alcohol intake to the
equivalent of no more than two drinks per
day. The American Cancer Society links
alcohol consumption to an increased risk
of several cancers including cancers of the
mouth, throat, esophagus, liver, and colon.
Regular screenings and a healthy lifestyle are
essential to help avoid debilitating cancer and
increase the chances of that person living
longer with a higher quality of life.
By Drs. Nabeel Sarhill and Marco Araneda
23 HEALTHY MAGAZINE

HEALTHY LIFESTYLE · JUNE 2017
Group, Radiation Therapy Oncology Group, and
Children’s Oncology Group. We collaborate with
physicians from around the world, to create
treatment breakthroughs for patients in Uvalde,
Katy, Dallas, or here in McAllen. And we do that
with a community-based approach that removes
the feeling of isolation during treatment and
eliminates the burden of frequent travel for
appointments at distant facilities.
We offer patients promising
innovative clinical trials involving
new drugs, surgical procedures,
vaccines, and therapies.
Research may also focus on preventive care,
screening processes, and diagnostics —all
designed to prevent and treat cancer more
effectively.
There are benefits for patients interested in
participating in cancer research or a clinical trial,
including playing an active role in your healthcare
and getting access to new treatments. Some
patients are also inspired by the opportunity to
help further medical research in Texas. Clinical
trials aren’t right for every patient, but those
who are interested should talk to their physician
about their eligibility. Age, cancer type and stage
of the cancer, as well as previous treatments and
overall medical history, all are considerations in
determining a patient’s eligibility.
PAVING THE WAY FOR
COMMUNITY-BASED
CANCER RESEARCH
Sleek medical towers shaping
the skylines of bustling large
cities. A sea of lab coats on busy
researchers spilling out of elevators
and hallways, strolling across vast
campuses. These images come to
mind when you think of where the newest cancer
breakthroughs are being discovered.
But I’d like to paint a different picture: A
retiree and fitness enthusiast from a suburban
community sits in a treatment room in a
small office building in Austin talking with an
experienced, renowned brain cancer researcher
about a life-saving clinical trial. Or, an oncologist
in a clinic in Bedford, partnering in a national
pharmaceutical research project, administers
to an elementary school teacher a unique
combination of one of the most advanced
immunotherapy drugs available combined with
traditional chemotherapy.
That picture, of leading-edge clinical trials,
accessible to patients near their homes and loved
ones, requiring no more travel or disruption than
an afternoon shopping trip, is the very real image
of community-based oncology research. As a
pioneering community oncology practice, Texas
Oncology offers patients uncompromising quality
care that includes a special focus on research. Our
physicians, together with our patients, are helping
pave the way for new breakthroughs in cancer
treatment at many of our locations in large cities,
suburbs, and small town across Texas.
To date, Texas Oncology has contributed to
more than 60 FDA approved cancer therapies.
Each year, we help make it possible for more
than 2,000 of our patients to be involved in
clinical trials within the areas of breast, lung,
colon, and prostate cancers. Our specialists
are participants in national and global research
consortiums such as the Gynecologic Oncology
We are committed to providing patients an
optimal setting to receive high-quality cancer
treatment while also participating in clinical
trials that are appropriate for them. These trials
exemplify what we believe cancer research should
be – accessible to our patients in their own
communities, with physicians and care teams they
already know and trust.
I’m proud to be a part of the pioneering cancer
research happening at Texas Oncology. We’re
making it possible for patients to have access
to some of the most promising new cancer
treatments – all while advancing cancer care for
tomorrow.
ALVARO
RESTREPO, MD
Alvaro Restrepo, M.D., is
a medical oncologist at
Texas Oncology–McAllen,
1901 South 2nd Street in
McAllen, Texas .
To learn more about
exciting advancements in
cancer treatment, visit
www.TexasOncology.com or
call 1-888-864-I CAN (4226).
24 HEALTHY MAGAZINE

Weslaco
Texas Oncology delivers high-quality cancer care with leading-edge technology and advanced treatment
options to help patients achieve “More breakthroughs. More victories.” in their fights against cancer.
Texas Oncology, a pioneer in community-based cancer care, is an independent oncology
practice with sites of service throughout Texas and southeastern New Mexico. Texas
Oncology patients have the opportunity to take part in some of the most
promising clinical trials in the nation for a broad range of cancers. In
fact, Texas Oncology has played an integral role in gaining Food
and Drug Administration (FDA) approval for 29 of the
latest cancer therapies.
Habib Ghaddar, MD, FACP
Medical Oncology/Hematology
Dr. Ghaddar specializes in medical oncology and hematology. He is board-certified by the American Board of
Internal Medicine in hematology and medical oncology. He received his medical degree from the American
University of Beirut in Beirut, Lebanon. He completed his internship and residency in internal medicine at the Good
Samaritan Hospital/John Hopkins University in Baltimore, Maryland. He completed his fellowship in
hematology/oncology at The University of Texas MD Anderson Cancer Center in Houston, TX. He has been in
practice with Texas Oncology since 1995.
Daniel Farray, MD
Medical Oncology/Hematology
Dr. Farray is board-certified in medical oncology, hematology, and internal medicine. He received his medical
degree in 1998 from the Universidad Nacional Pedro Henriquez Urena in the Dominican Republic and completed
his residency in internal medicine at the Cleveland Clinic Foundation in Cleveland, Ohio. He completed his
fellowship in medical oncology and hematology in 2006 at Cardinal Bernardin Cancer Center/Loyola University
Chicago. Dr. Farray ranked first in his medical school class. He is a member of the American Society of Clinical
Oncology and American College of Physicians.
Weslaco 1330 East 6th Street, Suite 204 Weslaco, Texas 78596 PH: 956.969.0021 FAX: 956.968.9744
www.TexasOncology.com

Harlingen
Marco A. Araneda, MD
Medical Oncology/Hematology
Dr. Araneda specializes in medical oncology and is board-certified in internal medicine and medical
oncology. He received his medical degree from San Carlos University in Guatemala and completed a
medical oncology fellowship at East Tennessee State University, Johnson City, Tennessee, as well as a
fellowship in bone marrow transplantation at the University of Florida, Gainesville, Florida. He has special
interests in breast cancer, gastrointestinal malignancies, hematologic malignancies, and molecular
targeted therapy.
Nabeel Sarhill
Medical Oncology/Hematology
Dr. Nabeel Sarhill is board-certified in hematology, medical oncology, and internal medicine. He earned his
medical doctorate from the University of Tishreen Medical School in Lattakia, Syria, and completed his
residency in internal medicine at Case Wester Reserve University in Cleveland, Ohio. His fellowship in
hematology was completed at the University of Texas Health Science Center in San Antonio, Texas, and his
clinical research fellowship in medicine and symptoms management at The Harry R. Horvitz Center for
Palliative Medicine in Cleveland, Ohio. Dr. Nabeel Sarhill is a member of the American Society of Clinical
Oncology, American Society of Hematology, Syrian Medical Association, Syrian Ministry of Health, American
Board of Hematology, American Board of Medical Oncology, and the American Board of Internal Medicine.
Benjamin West, MD
Radiation Oncology
Dr. West is a board-certified radiation oncologist. He was a physicist prior to becoming a physician.
Hayan Moualla, MD
Medical Oncology/Hematology
Dr. Moualla completed his Internal Medicine residency followed by a fellowship in Geriatrics and later a
fellowship in Hematology and Medical Oncology at the University of New Mexico in Albuquerque. For
almost 5 years before joining Texas Oncology, Dr. Moualla practiced in beautiful southern Virginia. He is
Board Certified in Hematology and Medical Oncology with special interest in elderly cancer and blood
disorders. His emphasis is making sure that all patient understand their conditions well and have a good
idea about available options. Dr. Moualla is married and has a boy and twin girls. His biggest pleasure is
spending time with family. He also enjoys soccer, ping pong, badminton and swimming.
Harlingen 2121 Pease Street, Suite 101 Harlingen, Texas 78550 PH: 956.425.8845 FAX: 956.364.6793
www.TexasOncology.com

McALLEN
Billie J. Marek, MD, FACP
Medical Oncology/Hematology
Dr. Marker is board-certified and specializes in medical oncology and heamatology. He currently serves as
a director of Texas Oncology and is the medical director for Texas Oncology-McAllen. He has served the Rio
Grande Valley for the past 22 years as a medical oncologist and hematologist, has been recognized as a
“Super Doctor” in oncology for five years in a row, and was recognized as Doctor of The Year for Rio
Grande Regional. Dr. Marek received his medical degree from The University of Texas Medical School at
San Antonio. He completed his fellowship at The University of Texas M. D. Anderson Cancer Center.
Alvaro Restrepo, MD
Medical Oncology/Hematology
“I can be part of your team... and together we can fight the battle.” Dr. Restrepo specializes in, medical
oncology and hematology. He completed his fellowship at the University of Miami. He also serves on the
reast Cancer Committee of US Oncology and has completed a fellowship in breast cancer treatment.
Through the Life Beyond Cancer Fundation he established the Texas Oncology–McAllen Breast Cancer
Ride/Walk undraiser to raise funds for Rio Grande Valley cancer patients. To date approximately $30,000 has
been donated to cancer patients in the Rio Grande Valley.
Suresh Ratnam, MD, FACP
Medical Oncology/Hematology
Dr. Ratnam has been with Texas Oncology-McAllen for 13 years, which he joined after completing his
fellowship at the renowned National Cancer Institute at the National Institutes of Health. He has
co-authored several research publications and is passionate about cutting-edge oncology care. He currently
serves on the Pharmacy and Therapeutics Committee of US Oncology and chairman of the Credentials
Committee for South Texas Health System.
Guillermo Lazo, MD
Medical Oncology/Hematology
Dr. Lazo specializes in medical oncology and hematology. He completed his fellowship at The University of
Texas MD Anderson Cancer Center. He is a recipient of several awards including the American Society of
Clinical Oncology Merit Award and is the author of several peer-reviewed medical publications as well as
book chapters. He received the highest honors on the professional examination for his medical doctorate
degree.
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546
www.TexasOncology.com

Nurul Wahid, MD
Medical Oncology/Hematology
Dr. Wahid was fellowship-trained in medical oncology and hematology at Columbia University College of
Physicians and Surgeons in New York. He has been recognized as Physician of the Year at Rio Grande State
Center in Harlingen where he has served as senior attending physician for the past 13 years.
Rogelio Salinas, MD
Radiation Oncology
Dr. Salinas is a board-certified radiation oncologist. He completed his residency training at Memorial
Sloan–Kettering Cancer Center in New York followed by his fellowship at The University of Texas MD Anderson
Cancer Center.
Joseph Litam, MD
Medical Oncology/Hematology
Dr. Litam was fellowship-trained at The University of Texas MD Anderson Cancer Center in Houston. He is well
known in the community and was in private practice for 27 years before joining Texas Oncology. He has special
interest in treating solid tumors.
Benjamin West, MD
Radiation Oncology
Dr. West is board-certified radiation oncologist. He was physicist prior to becoming a physician.
Phoebe Verano, RN, FNP-BC
Nurse Practitioner
Phoebe Cepeda Verano is a certified Family Nurse Practioner, Advanced Practice Registered Nurse, who
received her Masters degree at the University of Texas- Pan American (UTPA) in 2013. She has more than
30 years of experience as a registered nurse, most of it in an adult critical care setting. As a nurse
practitioner, she has the compassion to be a part of a patient’s journey through cancer care and believes
that patient education is an important first step following diagnosis and treatment plan development. “I
am committed to preparing cancer patients for their journeys and assuring they know that we are always
here to support them.”
Cristelita Parrocho, RN, BSN,CCRN,MSN,FNP-C
Nurse Practicioner
Cristy graduated as a Family Nurse Practitioner from Charles R. Drew University of Medicine and Science in
California. She is also a certified Adult Critical Care Registered Nurse. Before joining Texas Oncology-McAllen
she was a hospitalist with IPC Healthcare. “Cancer is brutal but I believe loving and actually feeling while you
care for these patients will somehow bring upon sunshine in the darkest moments of their lives. It is not
how much time but how much love you put into it.”
McAllen 1901 South 2nd Street McAllen, Texas 78503 PH: 956.687.5150 FAX: 956.687.9546
www.TexasOncology.com

Brownsville
Balesh Sharma, MD
Medical Oncology/Hematology
Balesh Sharma, MD specializes in internal medicine, medical oncology and hematology. He is board certified by in
medical oncology. Dr. Sharma received an MD Delhi University in New Delhi, India, in 1990, where he also
completed his residency in Anesthesia and Critical Care in 1991. He completed his medical internship at Lincoln
Medical Center in New York in 1992-93. Dr. Sharma completed his residency in internal medicine at St. Vincent’s
Medical Center in affiliation with Yale University School of Medicine, Connecticut. In 1998, he completed a
fellowship in hematology and oncology from University of Texas Southwestern Medical Center in Dallas, and has
been in private practice since then.
Marcelo Boek, MD
Medical Oncology/Hematology
Dr Marcelo M Boek specializes in Internal Medicine and Medical Oncology/Hematology. He is board certified in
Medical Oncology and Hematology. He received his medical degree from Federal University of Rio Grande do Sul
in Brazil. He also completed his Internal Medicine residency at Jackson Memorial Hospital- University of Miami.
In 2003 he completed his Fellowship in Medical Oncology and Hematology at John Strogger- Cook County
Hospital in Chicago. Dr Boek then worked as a Medical Oncologist at The Saskatchewan Cancer Agency at The
Allan Blair Cancer Centre in Regina, Saskatchewan, Canada, and as an investigator affiliated with The North
Central Cancer Treatment Group and the National Cancer Institute of Canada. He was also appointed as a Clinical
Assistant Professor with the Division of Oncology, College of Medicine at the University of Saskatchewan and
held this job until he moved back to the United States. Dr Boek joined Texas Oncology in 2006
Carlos Gonzalez-Angulo, MD
Radiation Oncology
Dr. Gonzalez specializes in radiation oncology and internal medicine. He is certified by the American Board of
Internal Medicine as well as the American Board of Radiology, and is a member of the American Society of
Therapeutic Radiation Oncology (ASTRO), American College of Radiation Oncology (ACRO). He completed his
fellowship in radiation oncology at Roswell Park Cancer Institute, in Buffalo, New York, and also completed a
second residency in radiation oncology at Jackson Memorial Hospital/Sylvester Comprehensive Cancer Center,
in Miami, Florida. Aside from his medical practice, Dr. Gonzalez is a Christian lay minister and a student of
ancient Greek.
Mariza D. Oliver, MSN, APRN, FNP-C
Advanced Practice Provider
Mariza is a certified Family Nurse Practitioner, Advanced Practice Registered Nurse, and has a Masters degree in
Nursing Administration. She has over 17 years experience in nursing and has worked in healthcare areas such as
medical-surgical, post-partum, hospice, and home health. She has extensive experience in providing care for the
adult and geriatric population of the Rio Grande Valley.
2150 N. Expressway 83 Brownsville, TX 78521 PH: 956-548-0810 FAX: 956-548-2239 www.TexasOncology.com

HEALTHY LIFESTYLE · JUNE 2017
WHAT TO EAT
TO MAINTAIN
GREAT BODY
COMPOSITION
A look at which
phytoestrogens are
good and those we
want to avoid as well
as how dietary macros
can affect workout
results and hormonal
balance.
Did you know that what you eat
determines how you look? You
should, especially if you are actively
looking to improve your body
composition. Sure, exercise helps a lot, but
without sound nutrition (or smart nutrition),
you are just shooting in the dark hoping to hit
something that gives you results.
Sadly, it doesn't work that way, as you are
about to find out. Depending on your goal,
here is what will likely result in the biggest
bang for your time (and buck!)
FAT / WEIGHT LOSS
Weight loss is not merely about reducing
calories or burning more than you ingest,
as is believed to be the foundation of
any weight loss plan. What you should be
doing, is trying to optimize for fat loss, and
not weight in general, as you are likely to
lose a lot of muscle in the process (and
look horrible for it). Instead, opt for a low
carb ketogenic diet, which is excellent for
achieving weight loss. This diet keeps fat
intake high, protein moderate and carbs
extremely low. This places the body in a
unique metabolic state to burn through more
fat for energy production, while protein will
help to preserve muscle mass.
WEIGHT / MUSCLE GAIN
If you want to maximize the speed of muscle
accumulation, you will need carbohydrates.
However, this can be a problem as people
have different carbohydrate sensitivities,
resulting in some people accumulating
excessive fat along with some muscle. A
better result may be to cycle carbohydrates
around the workout period. By doing this
muscle, synthesis is kept high as carbs are
shuttled into muscle for storage as glycogen,
and not fat. Some people respond much
better, however, and can take carbohydrates
in throughout the day, likely as a result of
superior insulin sensitivity. These individuals
also have better muscle building potential
and do not accumulate fat as easily.
TAKE NOTE OF
PSEUDO-ESTROGENS
Pseudo-estrogens can really make it difficult
to achieve a lean physique, as they mimic the
actions of the natural estrogens produced by
the body. Estrogen is a fat-sparing hormone
that also increases fat storage, and may
explain why women possess more fat stores
than men. Not all pseudo-estrogens are
bad, as there are some found in plant foods
that can benefit health. These are the ones
that actually compete with estrogen, either
reducing its actions or blocking it altogether.
Of Particular note, avoid the following:
° ° Soy and soy products
° ° Wheat products
° ° Beer and hops
° ° Flaxseed
° ° Barley
There are dozens more of these
phytoestrogens that do not help you achieve
the physique you've been dreaming of, as
they make fat loss very difficult. Instead, opt
for these natural Phyto-estrogens which can
help you get a hold of estrogen in your body:
POMEGRANATES
Pomegranate juice has demonstrated its
ability to inhibit an enzyme (aromatase) that
converts testosterone to estrogen, according
to results of a study. It also works to increase
testosterone levels.
RESVERATROL
A compound found in grapes and red wine,
resveratrol is a potent anti-oxidant and
anti-inflammatory agent that binds to the
estrogen receptor, preventing the hormone
from negatively affecting the body.
CONCLUSION
It takes more than training to get a physique
of your dreams. You need to take into
account your genetics, as you may or may
not do well on a high carb diet. Minimizing
your exposure to pseudo-estrogens and
consuming only those beneficial will allow
you to enjoy the benefits of estrogen where
it is needed, and preventing the negative
where it is not desired. Consider using
a natural estrogen blocking supplement
for extra support, if you find it difficult to
consume enough phytoestrogens on a
daily basis.
By Alex Eriksson
www.anabolichealth.com
31 HEALTHY MAGAZINE

FITNESS & BEAUTY · JUNE 2017
THE
SCIENCE
OF FAT
LOSS:
Optimising your
Hormones
Regulating Hormones Can
Help With Weight Loss
Hormones play a major role in weight loss.
Hormones such as ghrelin and leptin, are
in charge of your appetite and will trigger
hunger signals that can cause you to feel full.
Should these hormones become unbalanced;
losing weight can be very difficult and cause
strong eating urges. If possible, sticking to
healthy foods and a healthy lifestyle can
lessen appetite imbalances and weight gain.
LEPTIN
Leptin comes from "leptos" the Greek word
for "thin." Your fat cells actually produce
leptin, which is known as the "satiety
hormone" which reduces your
appetite throughout the day. Leptin
plays an important role in weight
loss. The hormone is responsible
for signaling your brain to aid with
the regulation of food intake and
satiety.
Its main purpose is to signal your brain that
there is a sufficient amount of fat stored to
help reduce overeating.
Most obese individuals have higher levels of
leptin in their blood compared to thinner
people. Having higher levels of leptin can
build up a resistance, which leads to not
signaling the brain to stop food intake.
As a result, your brain becomes confused and
thinks you're truly hungry when you aren't.
HELPING THE LEPTIN LEVELS
• Avoid inflammatory foods, such as
sugary drinks and processed foods. This
causes inflammation in your stomach.
• Crash dieting is not good because the
weight lost will return, due to not having
enough leptin.
• Green fruits and vegetables are full of
nutrients and are low in calories. They
will fill you up, especially broccoli, kale
and spinach.
• Omega-3 can boost your leptin levels.
Overweight people release too much of
these molecules which your body uses
to fight against inflammation.
• Sleep 7-9 hours each night. Regulating
your sleep patterns can increase your
leptin levels and decrease your
appetite.
GHRELIN
Ghrelin is known as the "hunger
hormone" and is responsible for
having that feeling of hunger.
Ghrelin is produced by cells in
your gut. Before eating, your
ghrelin levels will rise, signaling
hunger. After eating, your ghrelin
levels will descend for about three
hours. Lowering these levels will
often lead to a decrease in
body fat.
IMPROVING GHRELIN
A few tips to improve ghrelin levels:
• Eat every 4 hours
• Fructose
• High fiber foods
• Protein
• Sleep
• Stress
• Sugar
EXERCISE
Although aerobic activities, such as walking
or running for 30-60 minutes per day, can be
a great workout for your body – it actually
causes ghrelin levels to rise and leptin to
decrease, which you do not want.
Brisk training is a type of exercises that can
be done anytime or anywhere. The idea is to
maximize your heart rate with a high-intensity
workout for about 30-60 seconds at a time.
This maximum heart rate is then followed by
a low-intensity exercise for another 30-60
seconds.
Some examples of brisk training include:
• Biking outside or indoors
• Jumping jacks
• Run in place
• Squats
• Swimming
Burst training is effective in curbing your
appetite and stabilizing weight gain for the
long-term.
REMEMBER:
Avoid sugar and
processed foods
Burst training
Eat every 3-4 hours
Get a good night of rest
No crash dieting
32 HEALTHY MAGAZINE

Fitness
& Beauty
THE SCIENCE OF FAT LOSS:
OPTIMISING YOUR HORMONES
THE ABC’S OF SKINCARE &
GROOMING: EVERYTHING
THAT YOU NEED TO KNOW
ABOUT SKINCARE
PASTA PRIMAVERA
URBAN BEEF MANUAL
BEEF CUTS A LA CARTE
5 REASONS WHY YOU HAVE NO
ENERGY WHEN WORKING OUT
32
34
36
40
42
“When you
have a clear
vision of your
goal, it’s easier
to take the first
step toward it.”

FITNESS & BEAUTY · JUNE 2017
Wash
This is the backbone of a good men's
grooming routine. Wash your face twice daily
– once in the morning, once in the evening.
Don't skip this. Ever. And upgrade from your
drug store soap bar to a natural face wash
for men designed specifically for men's
skin. Opt for one with gentle cleansers that
remove oil and impurities without stripping
your skin of moisture and natural oils.
Time to break open another secret:
moisturizing your skin is not optional. You
need to use face moisturizer daily – right
after you wash your face. Once all the dirt
and excess oil are off your face, your skin can
best absorb the hydrating ingredients of a
natural face moisturizer for men. Choose a
lightweight moisturizer that absorbs quickly.
That will prevent oil buildup and excess shine.
THE ABC’S OF
SKINCARE & GROOMING:
Everything That You Need to
Know About Skincare
The AMen's Skincare & Grooming
Secrets to Always Look Your Best
Guys don't tend to talk much about grooming
and skincare. It's all hush-hush. Like men
don't want to admit they actually care about
how they look. Most guys don't even think
about it, or think that it is something that
only applies to girls.
The truth is, there aren't that many things
that the average guy needs to do to keep
his skin healthy and looking its best. There's
really only a few things you need to know,
and they're all pretty simple! Since they don't
take long, and work wonders for you in the
long term; why not give them a try.
Guys all around the world want to look their
best. Still, it can be hard to figure out just
what you need to do to look good. Have you
asked yourself
Do I really need some crazy 12 step
process to take care of my skin?
Is laser hair removal the only way to
prevent razor bumps and irritation?
Am I just doomed to have wrinkles
younger than most guys?
Fair questions. And – fortunately for you –
there are easy answers. You don't need to
spend thousands of dollars on expensive
treatments. You don't have to surrender to
wrinkly skin and shave irritation either. Use
these men's skincare secrets to looking your
best.
It's All About the Basics
This may be the biggest and most kept secret
in the world of men's grooming. There are
so many new treatments and creams and
toners and… endless products. But you will
never look your best if you don't focus on the
basics.
Have a Basic Skin Care Routine
Come up with your own routine or use this
one. Make it a daily part of your morning
and/or evening routine along with brushing
your teeth– I hope that you brush your teeth
in the morning and evening, that is. Soon,
you'll discover another closely kept secret of
men's grooming: effective skin care doesn't
take much time at all. It only takes about 5
minutes to follow this basic wash-hydrate
routine. But the effects make it look like you
took far longer.
Secrets of a Better Shave
Do you live in pursuit of that elusive "perfect"
shave? If you suffer from constant shave
irritation – razor bumps, razor burn, and
ingrown hairs – you might dread the entire
process of shaving. But these two grooming
secrets can change all that.
Exfoliate before you shave
Splashing your skin with some warm water
is not enough to prepare for a good shave.
You need to do more. Use a men's face scrub
to exfoliate your skin before you reach for
your razor. You'll notice a huge difference.
Exfoliating removes dead skin cells and
stands your whiskers up and away from
the skin. You get a closer shave with less
irritation. And ingrown hairs are far less likely
to form if you use face scrub first.
34 HEALTHY MAGAZINE

FITNESS & BEAUTY · JUNE 2017
Avoid aftershave with alcohol
You need to soothe and hydrate your skin
after shaving to prevent irritation. But
alcohol-based aftershaves do the exact
opposite. They tighten and dry out your
skin causing major irritation. Switch to a
men's aftershave balm or lotion for less skin
irritation and a better shave experience.
Shaving every other day can help ease
irritation as well. Unless it's absolutely
necessary, consider taking a day off from
time to time. Short, daily-trimmed hairs are
more likely to turn and grow back under the
skin. Irritation will also be reduced if you give
your skin some time to heal before shaving
again.
The Truth About Anti-Aging
Techniques
There's so much confusion surrounding antiaging
techniques and treatments. Here are
some revealing secrets to help you prevent
common signs of aging without mistreating
your skin.
Protect yourself from sun damage
If you use sunscreen each time you're
outside for 30 minutes or more, you will need
to spend far less time worrying about your
anti-aging routine. The sun's UV rays damage
skin and accelerate the aging process. Put on
SPF 15 or higher after you use moisturizer in
the morning if you're going to spend much
time outside. And reapply every few hours.
All you need is a dab of eye cream
There are so many theories on how to
remove puffiness and dark circles from under
your eyes. Cover them with cucumbers. Or
ice. Or tea bags. Or who knows what else.
The real secret to brightening your eyes?
Dab a tiny bit of eye cream for men and
gently rub it in. This is best first thing in
the morning. If you've had a long night and
need to freshen up real fast, nothing beats a
hydrating eye cream.
Aging happens beneath the skin
Sure, wrinkles and fine lines show up on
your face. But research shows that many of
those signs of aging are caused by muscle
atrophy beneath your skin. Use an anti aging
cream for men that contains DMAE
(dimethylethanolamine) to tighten
your skin and contract those
muscles. This results in tighter,
more elastic skin. It will diminish
the wrinkles that you've already
developed and prevent
future ones from
forming.
Use these tips
before you
spend a ton
of money on an
intense anti-aging procedure. And
remember, even the effects of those
procedures fade with time. The best
way to stay looking young and healthy is
to follow a regular skin care routine. Make it
a daily part of your life, and you will slam the
brakes on the aging process.
Essential Body Grooming
Manscaping is a must if you want to look
your best. Don't go crazy and shave off every
strand of hair. But upkeep is necessary. The
secret to successful body grooming? Balance.
Here are a few examples.
Use your facial hair as a guide
If you're rocking a thick beard, shaving the
rest of your body is going to look strange.
Similarly, a clean-shaven face against a thick
carpet of chest hair is a bit shocking. Keep
things in balance.
Pre and post manscaping matters
Don't just shave your hair in sensitive places
without prepping the skin. Just like your
face, use an exfoliating scrub to prepare the
area for a clean, irritation-free shave. And
follow up with a natural aftershave. Because
ingrown hairs, redness, and itchiness are no
good around your pubes, pits, and other
manscaping hot spots.
Keep it up
Unfortunately, body hair isn't a set it and
forget it type of thing. Set a reminder every
2 weeks to trim up your sideburns, back of
your neck, and pubic region, so you always
look tidy and well kept.
In Conclusion
Good men's grooming should not be a secret.
Don't be shy about it. Take pride in your
knowledge of skin care and the results it
brings you.
Use these tips to take better care of your
skin and look your best. Remember, stick to
the basics. Wash and hydrate your skin each
day. Prepare your skin before each shave
to prevent irritation. And make anti-aging a
priority today – not years from now.
With just a few minutes each day, you can
take steps to significantly improve your
skin and appearance. BC's of Skincare &
Grooming: Everything That You Need to
Know About Skincare
By David Porter
35 HEALTHY MAGAZINE

HEALTHY FOOD · JUNE 2017
PASTA PRIMAVERA
“Pasta primavera” is Italian for “springtime
pasta”. It is a festive and colorful dish made
with pasta and lightly sautéed springtime
vegetables. Contrary to popular belief, pasta
primavera is not Italian in origin. While there
is some controversy regarding the originator
of the recipe, it is generally agreed that the
recipe was first developed
by chefs in North America.
Pasta primavera became a
signature dish at the famed
restaurant, Le Cirque, in
the 70’s and 80’s during the
heyday of nouvelle cuisine.
Still popular 40 years later,
pasta primavera has evolved
to a lighter and healthier
version of its predecessor.
Use the freshest early
springtime vegetables you
can find at your market. It’s
okay to make some veggie
substitutions, additions or
deletions, depending on what
inspires you.
I like to serve pasta primavera with some
crusty Italian bread and a crisp salad of fresh
greens.
Enjoy!
WW
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INGREDIENTS
Salt
8 ounces baby carrots,
8 ounces sugar snap peas
1 pound asparagus, cut into 2 inch
pieces on the diagonal
1 cup peas
8 ounces baby zucchini
Extra virgin olive oil
6 garlic cloves, sliced in half
4 ounces mini yellow peppers, cut
into strips
1 bunch scallions, sliced in 2 inch
pieces, on the diagonal
12 cherry tomatoes, cut in half
zest of two lemons
2 tablespoons chives, snipped
2 tablespoons parsley, chopped
1 tablespoon basil, chopped, plus
some whole leaves for garnish
pepper
1 pound pasta—fettuccine, farfalle,
or ziti
1 cup Parmesan cheese, grated
INSTRUCTIONS
Fill two medium saucepans with water and
bring to a boil. Flavor boiling water with 1
teaspoon salt. Place carrots in one saucepan
and sugar snap peas in the other. Blanche
the carrots for about 4 minutes and the
sugar snap peas for about 2 minutes until
crisp tender. Remove the carrots (slice in
½ on the diagonal, if desired) and the sugar
snap peas with a slotted spoon and place
them in a large bowl of ice water to set
their color. Keep the water boiling in the
saucepans and repeat the process with the
asparagus, peas and baby zucchini (slice in
half on the diagonal, if desired), blanching
each for about 2 minutes and then placing
in an ice bath to set the color. Remove the
blanched veggies from the ice bath, place in
a large mixing bowl and set aside.
Cover the bottom of a large sauté pan with
olive oil. Place the garlic in the oil and sauté
until golden. Remove from the pan and
chop. Sauté the yellow peppers and the
scallions for a few minutes, then remove
from the pan. Sauté the cherry tomatoes for
a couple of minutes, then remove from the
pan and slice in half.
Place carrots, sugar snap peas, asparagus,
peas and zucchini into the large sauté pan
and cook for a few minutes until heated
through. Add ½ of the chopped garlic, the
yellow peppers, scallions, cherry tomatoes,
the zest of one lemon, 1 tablespoon chives,
1 tablespoon parsley and 1 tablespoon
chopped basil, and toss all together lightly.
While you are preparing the spring
vegetables, bring a large pot of water to the
boil. Add 1 tablespoon salt, then add 1 pound
of fettuccine or your choice of pasta and
boil until al dente (following pasta package
directions).
When pasta is ready, remove to a large bowl
with a slotted spoon and save about 1 quart
of the pasta water. Place pasta back into the
large pot, with some olive oil, a couple of
tablespoons of pasta water, salt, pepper, the
remaining chopped garlic, zest of one lemon,
and the remaining chives, parsley and basil.
Toss together well.
You can either add all the veggies to the
pasta in the large pot and toss all together.
Or make individual plates with the pasta as
a base and a serving of the veggies over the
pasta (as seen in the recipe photo).
If desired, serve with grated parmesan
cheese.
6 servings
Recipe and photo
by Judy Elbaum
baba_judy
36 HEALTHY MAGAZINE

HEALTHY KIDS · JUNE 2017
38 HEALTHY MAGAZINE

HEALTHY KIDS · JUNE 2017
39 HEALTHY MAGAZINE

HEALTHY FOOD · JUNE 2017
URBAN
BEEF
MANUAL
Beef Cuts a
la Carte
TRENDS AND TASTES CHANGE FROM TIME TO TIME, BUT
THESE BEEF CUTS ARE SURE TO STAY IN FASHION IN
RESTAURANT MENUS FOR A GOOD LONG TIME.
TOMAHAWK STEAK
This is a very elegant steak, with a very noticeable long bone
extending from the limits or your plate. This steak is the full ribeye
steak attached to a long, exposed bone. Each steak is the width of
a rib bone which results in a generous cut about 2" thick. These
large steaks include the coveted cap of ribeye, so they're amazing
in appearance and incredibly tender-delicious. In the majority of
restaurants, they cut it between 30-36oz
COWBOY STEAK
The Cowboy steak is a bone-in ribeye (like
the tomahawk but shorter) of generous
proportions. With extra bone and fat
to trap the flavorful juices, it chars up
perfectly on a hot grill or under a broiler.
To be called a Cowboy Steak, the steak
must be cut from a selected beef short
loin.
SKIRT STEAK
It is the most popular steak nowadays. It is
important to know that you have two similar
cuts not to be mistaken, the "Inside skirt"
or "hanging tender" (thicker one) and the
"outside skirt" also named the "thin skirt," the
latter is usually the most common and tender.
In both cases, the thin white membrane
portion must be trimmed close to the lean to
avoid tough-chewiness. Eat it thinly sliced and
cut against the grain for maximum tenderness.
FILET MIGNON
The king of the lean beef cuts. It comes
from the primal whole cut tenderloin
when is triple trimmed and sliced into
medallions. Usually, 4oz, 6oz, or 8oz are the
common portion sizes. It is lightly marbled
with fat and has the mildest flavor of all
cuts. Because filets are so lean and have
almost no fat to add flavor, some chefs like
to sear them with butter and others like to
wrapped them in bacon to add flavor.
CHATEAUBRIAND
It comes from the primal whole cut
tenderloin as well, but this is the center cut of the muscle and can
weight from 2 to 3lbs.
An average Chateaubriand steak is the same thickness of a small
roast and is traditionally prepared for two to four servings.
40 HEALTHY MAGAZINE

HEALTHY FOOD · JUNE 2017
NY STRIP STEAK
New York strip steak comes from the cow's loin area. This
steakhouse favorite is very tender, but not as much as a rib eye.
When buying a New York strip, choose one that's at least one inch
thick to keep it from drying out when grilling or broiling.
The New York strip steak is usually sold with a half-inch of fat
running along one side. It is recommended to trim the fat off after
cooking to take advantage of the flavor and richness it adds.
SHORT RIBS
Short Ribs are well known as a slow cooked item with "fall off the
bone" tenderness; however, they're also an excellent
grilling choice. Featuring an intense beef flavor and
generous marbling.
All short ribs are from a rib section that contains three to four
ribs. Depending on where it is cut from, it can be three to five
inches thick and contains meat in between with a lot of muscle,
fat, and tendon, which give it a lot of strong beefy flavor.
Short ribs are a cut of beef taken from the brisket, chuck, plate, or
rib areas of beef cattle. They consist of a short portion of the rib
bone, which is overlain by meat which varies in thickness.
PICANHA – RUMP CAP
Picanha is a cut of beef called sirloin cap in the U.S. that is
the most popular in Brazil. In the U.S. it is little known, but
referred to as the rump cover, rump cap or culotte. Like the
Striploin it is a lean muscle beef cut that is the reason why
butchers leave a thick fat cap on it to add flavor to it while
cooking-grilling
Brazilians made it famous through their steak house concept
named Rodizio all over the world where servers come to the
table with knives and a meat skewer, on which are speared
various kinds of quality cuts of meat, most commonly local
cuts of beef.
Like with the skirt steaks, eat it thinly sliced and cut against
the grain for maximum tenderness.
RIBEYE STEAK
(ALSO KNOWN AS
DELMONICO STEAK)
America's favorite steak. The rib-eye or ribeye is a beef steak
from the rib section. The rib section of beef spans from ribs
six through twelve. An abundance of marbling, ribbons of fat
that melt into the lean as it cooks delivering that rich beef
flavor. A Smooth, subtle texture and exceptional tenderness.
It is found in the upper rib cage which is not weight-bearing
and gets little exercise hence its tenderness.
By Pablo Liberato
41 HEALTHY MAGAZINE

FITNESS & BEAUTY · JUNE 2017
Once you do this you now just have to keep track
of your calories that you consume during the
day. So if the calculator says you’ll lose 2 lbs a
week when consuming 1750 calories per day, this
doesn’t mean drop your calories to 1000 and try
to lose 5 lbs a week.
If you have a workout trainer then they will usually
help get you setup with your suggested calorie
intake and dieting calorie suggestion. There are
also plenty of free tools available now to help you
get an idea of what range you should be at like this
one for instance.
5
REASONS WHY YOU HAVE NO
ENERGY WHEN WORKING OUT
Have you ever been pumped
to get into the gym and after
doing only a few exercises you
find yourself feeling completely
drained of energy?
A lot of people might say, something
like, “Oh you’re just not in shape. It’ll get
better.” While this may hold true for most
people, even the most fit people can find
themselves in a similar situation.
As I constantly went back and forth
between having great full-energy workouts
and dragging after a set or two on another,
I started really comparing my good days
and bad days to see if there was anything
that stuck out to me on what might be the
causation.
NOT EATING BEFORE
#1 YOU HIT THE GYM
One reason reason I found for getting tired so
quickly when I start lifting is that I haven’t had a
pre-workout meal.
Don’t go crazy and get a full stomach with your
pre-workout meal but just eat like a sandwich or a
protein bar, this is just a light meal/snack that you
eat about 45 minutes to an hour before you hit
the gym.
TIP: Bring something easy to carry with you for
easy pre-workout snacks. This can be a protein
bar, bag of peanuts or something like peanut
butter crackers. Most of us are on the move with
work/school/kids before being able to hit the gym,
something simple & quick allows us to get some
sort of food in us.
Editor’s Note: This may not be applicable to
everyone. Some people, such as myself, can
function perfectly well on an empty stomach.
However, when I first started lifting I used to
come close to throwing up if I hadn’t eaten before
working out so it is something to be aware of.
NOT PLANNING YOUR WORKOUT
#2 ROUTINE CORRECTLY
When you work a main muscle group like your
back or chest, you’re also hitting some of the
other muscle groups that are connected to those.
Here’s an example of what I mean, when you do
a chest workout, you’re also using your triceps. It
may not be enough to get them sore but you’re
still working them out.
Try to find a good workout routine that focuses
on hitting muscles groups together like (chest/
triceps) or a routine that spreads those muscle
groups out like chest on Monday & triceps on
Thursday.
GOING TO LOW ON YOUR CALORIES
#3 WHEN DIETING
This can be somewhat related to point number
one but this point is more focused on your calorie
intake as a whole.
What I mean by that is you can have your preworkout
meal and go hit the gym but if you’ve
been in a massive calorie deficit then you can still
find yourself lacking energy even with the pre
workout meal in your system.
The best way to avoid this problem is find out
what calorie range you should be at to lose weight
by using a weight loss calculator to help give you
an idea of what calorie range you should be at.
Editor’s Note: Aim to be on a caloric deficit of
around 400 calories below your maintenance
amount. This varies from person to person so do
your research, but again, this is a very important
thing to be aware of. Especially amongst males
as this sort of low-calorie dieting can effect your
testosterone.
HAVING MUSIC CAN MAKE OR
#4 BREAK YOUR WORKOUT
A huge factor on how workouts go is based on
having music going when working out.
Just look around when you go to the gym, do you
think everyone is listening to music because they
just don’t want to talk to each other? Well that
might be the case for some people, but overall
music has a huge impact on your motivation levels.
Having the energy to hit the gym is much more of
a mental aspect than it is a physically tired aspect
in my opinion.
Try to load up a playlist of songs that gets you
pumped and try hitting the gym while listening
to that to see if you notice any changes in your
overall workout.
As a side note, the music being played at gyms has
gotten increasingly horrible, so this is just another
reason to bring your own tunes to workout to.
THE TEMPERATURE OF YOUR GYM
#5 This is something most people do not
pay any attention to on how it affects their overall
mood for working out.
I used to go to a gym that was great. It was small;
great equipment; not very many people but the
owner would always keep it like 65 degrees inside.
This would literally cause me to almost instantly
get tired when I got in there to begin my workout.
Personally I need the gym to be cooler for me to
feel more alert during my workout. I’ve spoken
with enough people throughout my time in the
gym to realize that the temperature does have an
impact on how their workouts go.
By Sterling Greer
42 HEALTHY MAGAZINE