Shier Strength FBB - November 2018

YOUR KALAMAZOO FBBC EXCLUSIVE JOURNAL 4026 S. Westnedge Ave., Suite 1, Kalamazoo, MI 49008 — www.fitbodykzoo.com

GRATITUDE IS WEALTH LET’S BE REAL THIS THANKSGIVING As people prepare for Thanksgiving this year, they brave the long lines at the grocery store to buy all the necessary supplies, they spend hours cleaning until they have rid their house of every dust speck, and they research the best Pinterest recipes. This is all to ensure that their turkey tastes better than their mother-in-law’s did the year before. After days of hasty preparation, Americans across the country sit down as families around the table and take turns rattling off what they are most thankful for. Then over 99 million of those same people wake up at the crack of dawn the next morning for Black Friday shopping. It’s a truly unique American phenomenon — spending one day focused on gratitude and the next day shopping. It is the sole reason my opinion of Thanksgiving gets more cynical each year. What is that opinion? Thanksgiving is a joke. The materialist sentiment now associated with Thanksgiving stems from a problem deeply embedded in our culture: our current obsession with “the chase.” It’s all about the chase for the next adventure, the next celebration, the next amazing experience. There’s the chase to have the vacation of a lifetime, document it, and post it on social media. While experiencing

outcomes) that they don’t enjoy the journey (the process) of getting there. Like anything else in life, balancing these two aspects is far easier said than done. I am constantly reminding myself to find the positive in the process. An example of this was my time as a gym owner. A long time ago, I didn’t allow myself to enjoy the smaller but necessary aspects of running a business. Choosing who to hire, developing a team, managing sales and marketing, keeping tabs on inflation, and controlling sign-ups seemed to pale in comparison to the idea of just waking up in the morning knowing my business was successful. I had to train my mind, heart, and body to actually enjoy the process, or I was going to be perpetually frustrated. This is why you should never attach your self-worth to an outcome. What happens if you do everything you are supposed to do and work as hard as you can, but you still never reach that outcome? You feel like a failure, and feeling like a failure in spite of ample effort can lead to difficult mental states down the road. If you take time to truly enjoy the process, you allow yourself to experience authentic gratitude. You don’t need a holiday to be thankful; you just need a moment to pause and reflect on people, events, and the good in your life. If you ask yourself, “Why am I doing this? Why do I hang out with them? Why do I want to buy this?” and are able to adequately answer the questions, then you will know genuine thankfulness. While you can fake happiness by plastering a smile on your face, fake a great relationship by posting cute photos on Facebook, or fake success by purchasing expensive toys, true gratitude cannot be imitated. –Adrian Shier

“If you take time to truly enjoy the process, you allow yourself to experience authentic gratitude.”

new places is great, once the chase is over, people are thrust into a pit of boredom, which ultimately makes them feel sad or depressed. This cycle is a microcosm for the way many Americans approach their schedules. They look forward to Friday all week long, they enjoy their Saturday, and then they spend half of Sunday dreading the upcoming week. In a similar fashion, people spend the latter half of the year anticipating holiday celebrations, but once January passes, their pangs of boredom return. It’s complete hysteria followed by total numbness.

These cycles really define the process-versus-outcome approach, which essentially means that people get so attached to their goals (or their

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November 2018

THATMORNING CUP OF JOE COFFEE AND ITS RELATIONSHIP TO YOUR HEALTH

What’s the first thing you do in the morning? For most of us in the United States, it’s one crucial task: getting that morning cup of joe. Our obsession with coffee is nothing new. A paper entitled “The Consumption of Coffee in the United States,” published July 18, 1861, noted that “the people of the United States habitually consume more coffee than the inhabitants of any other country.” Its popularity has only increased with time; people in the U.S. consume an estimated 400 million cups of coffee a day. Of course, we weren’t the first to find out how great coffee is. Long before anyone in the Americas enjoyed the beverage, legend has it that an Ethiopian goat herder discovered the amazing effects of coffee beans — on his goats. He noticed that after eating “berries” from a certain tree, his goats became so energetic they didn’t want to sleep. News spread around the Arabian Peninsula, and cafes began to pop up, known as “Schools of the Wise” for the intellectual conversations that happened there. In addition to coffee’s long-standing popularity, science has found several reasons to give our morning habit the thumbs-up. In 2015, the U.S. Dietary Guidelines evaluated the effects of coffee and caffeine for the first time, concluding that coffee can be part of a healthy lifestyle “along with other behaviors, such as refraining from smoking, consuming a nutritionally balanced diet, maintaining a healthy body weight, and being physically active.” The guidelines cite “strong and consistent evidence” that consuming coffee within the moderate range (3–5

cups per day, or up to 400 mg of caffeine per day) is not associated with an increased risk of major diseases. In fact, according to observational evidence, caffeine intake may be linked to reduced risk for certain diseases in healthy adults. Scientists think that antioxidants found in coffee, such as polyphenols, might contribute to its positive effects. There’s one major caveat, however. While coffee shows potential benefits when consumed in moderate amounts, the sugar and other additives that many of us like to put in it get a thumbs-down. The Dietary Guidelines also note that health alone isn’t a reason to start drinking caffeine. Folks with blood pressure concerns should be especially careful and should consult their doctor about howmuch coffee is okay to drink, as studies have shown evidence of increased blood pressure with caffeine consumption.

Everything in moderation, as the saying goes, at least when it comes to caffeine.

Caffeine by the Cup

Type

Milligrams/fluid ounce

Brewed or drip coffee

12 63

Espresso

Instant coffee

8

Decaffeinated coffee

2-5

Late-night cravings sneak up on everyone. Sometimes these cravings are brought on by enticing advertisements, and other times, they seem to magically appear out of nowhere. You have likely heard how hard it is for your body to properly digest any food consumed right before bed, but as it is with most other things in life, ignoring cravings is far easier said than done. If greasy or sugary temptations call out to you well into the night, try incorporating the following changes to combat those pesky hunger pangs. Snack Throughout the Day Long gone are the days when people were told to eat only three balanced meals in a day. Infrequently consuming large portions negatively affects your metabolism. Because your life is busy and involves constant movement, you require a steady energy flow, so it makes sense to consume small, healthy snacks throughout the day. By reducing your portion size and eating more often, you train your body to naturally crave fewer calories. Chug ThatWater It’s common knowledge that the human body requires water to maintain health, but you might be surprised by the difference between howmuch water you drink currently and howmuch water your body actually needs. Drinking at least 2 liters of water is necessary in order to facilitate the body’s internal processes and maintain hydration. Another secret advantage of water is that it takes up room in your stomach. So, late at night, when your stomach starts rumbling, try chugging a little water to fight the cravings.

Catch Some Zzz’s This solution might seem like a strange one to curb hunger temptations. But the more hours you spend watching television, reading books, or scrolling on your phone, the more opportunities you have to encounter advertisements solely made to convince you to drive to the nearest fast-food joint. Plus, getting a good night’s sleep aids digestion and helps maintain your stress levels, both of which can lead to unhealthy consumption.

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THE MOST UNDERRATED THANKSGIVING FOODS

When you think of Thanksgiving food, the first dishes that pop into yourmind are probably turkey, mashed potatoes, and green bean casserole. They’re a part of nearly every Thanksgivingmeal. Andwhile these delicious foods are something you don’t want to skip, there are dishes your table is sorelymissing—dishes that don’t get the respect they truly deserve. This Thanksgiving, why not take a look at a fewother options? Soup This is one dish that rarely hits the Thanksgiving table. But try a butternut squash or broccoli cheddar soup and you’ll be surprised just how “at home” it feels among the rest of your spread. It’s perfect to serve ahead of the main course, as the final touches are put on the turkey, or when the green bean casserole needs a fewmoreminutes in the oven. Brussels sprouts These tiny greens often get overlooked during Thanksgiving, but with the right accompaniment, they canmake for an extremely tasty and nutritious dish. For example, try roasting halved Brussels sprouts with dried cranberries and bacon, drizzledwith a raspberry balsamic vinaigrette. Sausage Put a creative spin on your traditional Thanksgiving dishes and try using sausage in the stuffing. An Italian sausage, for instance, adds a kick of flavor to any stuffing, homemade or from the box. You can also experiment with other kinds of sausage to find the flavors that best complement your stuffing. Use a sweet sausage when you need something to pair with a stuffing that incorporates apples.

Cranberry sauce This Thanksgiving staple rarely gets the attention it deserves.While it’s easy to buy a can of cranberry sauce, you do your guests a culinary disservice by going this route. Instead, make your own cranberry sauce. There aremany recipes online, and all you need are some fresh or frozen cranberries, orange juice, and sugar tomake the best cranberry sauce of your life.

BRAIN WORK

CHIPOTLE-ROASTED CARROT SALAD

These spicy, tangy carrots make a healthy Thanksgiving side that doesn’t skimp on flavor. Plus, you can do most of the work in advance and assemble the finished dish on the big day.

INGREDIENTS

•

30 small carrots (2–3 bunches), tops removed and carrots scrubbed 2 chipotle peppers in adobo, minced 1 teaspoon adobo sauce from the chipotle can

• • • •

2 tablespoons extra-virgin olive oil 4 ounces watercress, stems trimmed Plain Greek yogurt, for serving Kosher salt and fresh ground pepper, to taste

• •

•

1 tablespoon molasses

DIRECTIONS

1. Heat oven to 350 F. In a rimmed baking sheet, toss carrots with chipotle peppers, molasses, and olive oil. Season with salt and pepper, and roast for 30–35minutes. 2. Transfer carrots to a plate and let them cool completely. 3. Once cooled, toss carrots with adobo sauce. Lay across a platter, and top with watercress. 4. Serve alongside yogurt.

Inspired by cookeatpaleo.com

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KALAMAZOO

Gratitude Is Wealth Page 1

A Closer Look at Your Cup of Joe How to Combat Those Late-Night Cravings Page 2 Thanksgiving Dishes Your Table Is Missing Chipotle-Roasted Carrot Salad Page 3

What to Do Around Kalamazoo Page 4

WHAT TO DO AROUND KALAMAZOO

FUN ACTIVITIES IN NOVEMBER

Monty Python’s ‘Spamalot’ When: Nov. 9–11, 7:30–9:30 p.m. Where: Miller Auditorium, 1241 Theatre Dr., Kalamazoo, MI Admission: Tickets start at $38

Kick-Off Classic Synchronized Skating Competition When: Saturday, Nov. 17 Where: Wings Event Center, 3600 Vanrick Drive, Kalamazoo, MI Admission: $10, $49 for seniors (62 and over), no charge for children 5 and under and active military with ID Since its inception, synchronized skating has become the fastest-growing discipline in the figure skating world. In fact, the sport is now being promoted as a possible addition to the Olympic Winter Games. The Greater Kalamazoo Skating Association (GKSA) has fielded a variety of team levels in recent years, ranging from beginner level through adult, with a large portion of our club members participating. It will be a fun viewing experience for the whole family! For more information, check out http:// greaterkzooskate.org/kick-off-classic.

Turkey Trot 5K Prediction Run When: Thursday, Nov. 22 at 8 a.m. Where: Portage West Middle School, 7145 Moorsbridge Rd., Kalamazoo, MI Admission: $15 to preregister, $20 to register the day of

Lovingly ripped off from the original film, the Tony Award-winner for Best Musical “Monty Python’s “Spamalot” begins its search for the Holy Grail this November! With phenomenal tunes and lyrics by Eric Idle and John Du Prez, this musical tells the tale of King Arthur and his Knights of the Round Table as they embark on their quest for the Holy Grail. Flying cows, killer rabbits, taunting Frenchmen, and show- stopping musical numbers are just a few of the reasons audiences worldwide are rushing to buy their tickets.

KAR’s Turkey Trot is your opportunity to get a good workout in before indulging in some turkey and mashed potatoes on Thanksgiving Day! This race is a timed prediction run. Before the race, you will write down the amount of time you think it will take you to finish. Awards are distributed to the top 10 based on the closest predictions to actual time. Awards will also be given to the overall male and female open and masters winners. No watches or other devices that track time, bicycles, dogs, or strollers are permitted in this unique event. Registration starts at 8 a.m., and the award ceremony will begin at 10 a.m.

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