Unlimited Health Institute January 2018

UNLIMITED You 5 FITNESS TRENDS FROM 2017 ... And Where We’re Headed Next

www. un l imitedhea lt hinst itute. com M-Th : 9 - 4pm 626-389-8922 JANUARY 2018

The Truth About Detoxes Revealed! I’m willing to bet, with the new year, you tried doing a detox. Maybe one of those 3 day juice cleanses that are all the rage right now? If so, or if you have considered doing a detox, you need to listen up. Doing a detox for three days isn’t going to give you an kind of lasting results. But you knew that right? There’s no way that doing something for 3 days is going to a lasting, positive effect on your health. That’s why in my upcoming book “The Unlimited You Detox”,I have a specific chapter debunking all of the myths people believe about detoxes and what they actually should be used for. I want to give you a quick preview of that chapter as January is the month of new health resolutions - I want you to be armed with correct information that can transform your health for the entire year (and the rest of your life), not just for the 3 days. Put your learning cap on because I’m going to school you on the truth about detoxes by debunking the most popular myth about detoxing! Here’s the myth: Detoxing is just about food. So what do I mean by that? Detoxing is about more than just what enters your body via your mouth. In fact, I’m willing to say that the other two aspects of a real detox are more important than the food. Those being your mental health and your environmental health . Let’s talk about the mental side of it for a second. It is incredibly hard to see change if you believe that you deserve what you currently have. The first step of any successful detox must be changing the mind of the person to believe that not only can they be healthy, they actually deserve to be healthy. And that’s why the detox in my book starts with your mental health. Remember, everything is connected, and the way you talk to yourself about your body plays a huge role in both the results you see and how long those results stay with you. My book “The Unlimited You Detox” is on sale now! Go grab your FREE copy (just cover the shipping) by visiting www.UnlimitedYouDetox.com. FROM THE DESK OF Dr. Henry

The words“trend”and“fad”are often used interchangeably in the fitness world (as well as everywhere else). But do we even know the difference? According to Dictionary.com, a trend is“the general course or prevailing tendency,” whereas a fad is“a temporary fashion, notion, or manner of conduct.” Unlike fads, then, fitness trends show us where our workouts are headed and how to improve them. Each year, the American College of Sports and Medicine conducts a survey of worldwide fitness trends to help identify those that have a“perceived positive impact in the industry.”Based on feedback from thousands of fitness professionals from across the globe, here are the top five fitness trends of 2017. Wearable Technology Ranked No. 1 despite having emerged on the fitness scene only a few years ago, wearable technology— including activity trackers, GPS devices, and heart rate monitors—hasn’t somuch changed the way we work out as it has provided enthusiasts motivation to keepmoving. Activity trackers, like Fitbit wristbands, keep us accountable and show us our progress. Wearable technology in the formof smart fabrics and interactive textiles is only in its infancy. From light-up shorts (to help identify runners in low-light conditions) to fabrics that control muscle vibration (to improve athletic performance), designers are exploring the limits of our athletic wear. Rebeccah Pailes-Friedman, a professor at Pratt Institute, says,“What makes smart fabrics revolutionary is that they have the ability to domany things that traditional fabrics cannot, including communicate, transform, conduct energy, and even grow.” What Does This Mean forYou? This steady rise in popularity means developers will probably work out kinks, and apps and devices will run even smoother, all of which translates to better workouts!

- Tamika Henry

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Body Weight Training After the economic downturn, people turned to cheaper workouts, and body weight training gradually rose in popularity. In fact, it’s been steadily gaining a following since 2013. Going beyond pushups and situps, this type of training uses minimal equipment to get maximum toning results. What Does This Mean for You? Not only do body weight classes usually cost less, but they can be done anywhere. Take the workout outdoors, meet up with your friend in the weight room and use a mat, or gather co- workers to attend a body weight class at your nearby facility. High-Intensity Interval Training Touted as a faster way to burn calories, high-intensity interval training (HIIT) has science on its side. In a bone-strength study, the International Journal of Epidemiology discovered that women who did intense activity for just 1–2 minutes per day reduced their risk of brittle bones.

What Does This Mean forYou? HIIT is a great option when time is tight. And, let’s face it, when isn’t it? Many classes are between 20 to 40 minutes, which is the perfect amount of time to get your blood pumping. But the high intensity also leaves your body exhausted and in need of recovery. Professionals recommend doing no more than three HIIT workouts per week and stretching in between. Educated, Certified, and Experienced Fitness Professionals Even with workouts at our fingertips, exercise- educated professionals remain a crucial part of the fitness scene. More andmore degree programs have entered universities, and passionate people are seeking out advanced fitness training. The Department of Labor even predicted that fitness instructor employment will grow 8 percent in the next seven years. What Does This Mean forYou? More education and experience means better fitness options for us, and competition for jobs will result in even stronger gym programs.

Whether you want to up your game, break out of a workout rut, or seek physical therapy, fitness professionals can help. Strength Training Strength training is important at all ages. In addition to bone benefits, strength training builds muscle, which keeps us burning calories throughout the day. What Does This Mean forYou? If you haven’t incorporated strength training into your fitness program, there are many options out there. Most gyms have group exercise classes based on strength training, and a personal trainer can adapt a program so it’s just right for you. ACSM’s findings have a lot of potential for the future of fitness. As we start the new year, you’ll see these trends on an international and local level, so your gym might just incorporate more strength training and HIIT classes. Similarly, they might hire from the strong pool of certified trainers and fitness professionals. Look for these and other new trends in 2018 and continue striving to maintain your health!

Get Your Kids to Eat Healthier in No Time

“zoodles”—make a mean substitute for spaghetti. Pair them with your favorite marinara sauce or toss them in a slightly less decadent, but still delicious, alfredo. Vegetables can also be incorporated into other foods your children already know and love. Did you know you can make brownies with avocado and black beans? Slipping in a few healthier ingredients here and there can deliver the nutrients your kids need to power through a busy school week. If you want to foster long-lasting healthy eating habits, the best thing you can do is offer your child some agency. For example, saying to your child, “You can have the cauliflower or the broccoli. It’s up to you!” empowers them to make their own decision based on their preferences. Psychologists and social scientists, including the famed Dr. Maria Montessori, argue that when kids feel in charge of a decision, they are more likely to embrace the ability to choose, even if it’s between two kinds of vegetables. Ultimately, as a parent, you are in control of your child’s diet. Help them explore new foods and foster a positive culinary environment. Your kids will develop a taste for healthy eating in no time!

Do your kids get enough nutrients in their diet? If they’re like most kids, the answer is probably no. You want your children to eat more vegetables and less processed junk, but that’s easier said than done. Getting the average kid to chow down on a serving of broccoli is a chore. Food manufacturers have built an entire industry around our kids’ penchant for sugary cereal and fast food. However, a diet of processed foods can lead to a host of problems, including hindered brain development and even behavioral issues. A study in the American Journal of Public Health found links between poor diet and the development of depression in kids and teens. So, how can you encourage your kids to eat healthier foods? One way is through presentation. A mound of plain old veggies is unappealing, whether you’re 10 years old or 40. The solution is to think of vegetables as an ingredient rather than as a stand-alone dish. Take lasagna, for instance. You can easily modify this beloved Italian dish. Instead of using lasagna noodles, slice zucchini into thin, noodle-like strips and layer them as you would typical pasta. The same can be done for other pasta dishes. Zucchini noodles made with a spiralizer — also known as

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HIT ‘DOWNLOAD’ AND UNLOCK YOUR FITNESS POTENTIAL

how far you’ve walked, cycled, or run, this app will help you stick to your training schedule. It also recognizes and maps routes you’ve run before.

Do all your early morning workout plans blast out of the jet engine when you travel? New time zones and ill-equipped hotel gyms may make you want to put off training. But now, with the internet just a tap away, there’s no excuse to miss a workout. Being away from home doesn’t mean you have to abandon your fitness goals. Check out these apps (most of them are available for free from iTunes or Google Play) and work out wherever your travels take you. For the Marathon Trainer If you forget your Fitbit and need to track your miles, Moves has your back. With automatic tracking capabilities and features that tell you

For the Meditation Newbie Wanderlust’s guiding mantra is “Find your true north.”During yoga, meditation, and Pilates classes, Wanderlust instructors can help you focus your energy and restore your physical and mental well-being. Download this app or visit Wanderlust’s website for free classes, like the 21-day yoga challenge, which can keep you disciplined and motivated. Additional workshops and events are available for a small subscription fee. For the Frequent Flyer Don’t miss your workout just because you’re away from your home gym. Use Rise Today to locate a class near you. Use filters to search for the type of class you want, from CrossFit to barre workouts. Once you’ve selected a class, you can secure a spot with the in-app reservation feature. There’s no need to fall behind in your Bodypump class. For Those Who Aren’t Morning People An app that lets you finish your morning workout in bed? Yes, please! YogaWakeup does exactly what the name suggests: It wakes you up with a short yoga or meditation routine. From“Reach and Root Wakeup” to “Spirit Wakeup,” you can select each morning routine’s intensity. Choose a wakeup, set your wakeup time, and let the gentle voice of your instructor clear away the morning’s inevitable grogginess. Forget breakfast in bed; you’ll feel so much better waking up this way.

Take a Break

PISTACIO GOJI BERRY

Granola

Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast.

• 1 cup rolled oats • ½ teaspoon salt Ingredients

• ½ cup pistachios, chopped • ¼ cup coconut flakes • 1 teaspoon cinnamon • ½ cup goji berries

• 1 tablespoon coconut oil • 3 tablespoons maple syrup

Directions

and cinnamon. Cook slowly until pistachios and coconut flakes are toasted but not burned, about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!

1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, 2. Add maple syrup 1

Recipe courtesy of LoveAndLemons.com

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INSIDE THIS ISSUE From the Desk of Dr. Henry PAGE 1 What Did Your Workouts Look Like in 2017? PAGE 1 Trick Your Kids Into Healthy Eating PAGE 2 Hit Download and Unlock Your Fitness Potential PAGE 3 Take a Break! PAGE 3 Start the Day Right WithThis Granola PAGE 3 A Trip Will Change Your Child’s Life PAGE 4

3 WAYS TRAVEL CAN TRANSFORM YOUR KIDS The Lifelong Benefits of Travel

keep these life-changing possibilities inmind. 1. History will come to life. Yes, your kids will read aboutWorldWar II in school and take state capital quizzes. But in the end, nothing compares to firsthand experiences of culturally significant locations. Imagine showing a child the Galapagos Islands, where Darwin’s famous theory of evolution was conceived, or having the chance to talk about the beginnings of the RevolutionaryWar while strolling through Minute Man National Historical Park in Massachusetts. If you live in a state with a rich history, make it a point to visit one of the nearby museums. If you’re planning a vacation abroad, incorporate visits to historical sites. Take the opportunity to learn as a family! 2. They’ll pick up new skills. In addition to learning about history, your child may discover a new skill. They may learn a bit of

conversational Spanish during a trip to Mexico or they might play soccer with a group of children and realize they have a knack for it. By fostering a sense of healthy curiosity about new places, you’ll help your child feel confident enough to branch out of their comfort zone and make new friends at home and on the road. 3. They’ll understand compassion. After a trip to Fiji, Lonely Planet Kids writer Patrick Kinsella found that, long after they returned, his eldest daughter continued to reflect on her experience.“It’s an eye- andmind-opening experience, especially for Ivy, who has never before considered that someone her age might not have a TV, let alone lack electricity,”Kinsella writes.“For many months afterward, Ivy talk[ed] about Po, imagining her Fijian friend’s life.” Because they’re so open-minded, kids are the perfect sponges for new experiences. At the very least, they’ll be less likely to take what they have for granted, and they might even develop an expansive and exploratory worldview.

When you go on a trip, whether it’s a quick jaunt to a neighboring town or a weeklong stay in an exotic locale, you interact with new people and cultures. It’s one thing to hear someone talk about the laid-back vibes of theWest Coast, but you can’t really feel them for yourself until you’ve meandered through the redwoods or watched the sun set over Puget Sound. Now, imagine the positive effects this kind of cultural awakening could have on a youngmind! While we tend to think about the worst-case scenarios and added stresses of traveling with kids, they stand to benefit as much, if not more, from travel as we do. You never know— your son or daughter may realize a passion for a subject that will one day become their career. As you’re plotting destinations for the new year,

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