Unlimited Health Institute August 2018

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www. un l imitedhea lt hinst itute. com M-Th : 9 a .m. to 4 p.m. 626-389-8922 AUGUST 2018

FROM THE DESK OF Dr. Henry

DR. TAMIKA PRESENTS REVERSE DIABETES EVENT

Marie Callender in Azusa: 8/9 at 5:30p.m. 8/13 at 2:30 p.m. and 5:30 p.m. 8/16 at 5:30 p.m.

FAMILY-FUN ACTIVITIES Enjoy the Last of the Summer Weather

El ToritoWest Covina: 8/15 at 5:30 p.m. 8/20 at 2:30 p.m. and 5:30 p.m. 8/22 at 5:30 p.m. Women’s City Club Pasadena on 8/28: Dr. Tamika presents “The Little Black Dress Event” at the Women’s City Club of Pasadena – From Fatigue to Fabulous

With school right around the corner, you might be thinking about taking your kids out for a bit of fun before the school year starts. If you’re fresh out of ideas on what to do, here are a few activities for your family this month.

TAKE YOUR KIDS TO THE MOVIES

There were many great kids’ movies released this summer that you and your children can see as a family. “Incredibles 2” came out on June 15, 14 years after the first “Incredibles” movie. This time, watch as the character Jack-Jack explores his many superpowers. Several other films were released just last month, such as “Hotel Transylvania 3: Summer Vacation,” where the Count and his family go on a cruise. “Teen Titans GO! To The Movies,” also came out and includes the teen heroes experiencing their very first movie. This month enjoy “Christopher Robin,” which will be released on Aug. 3, and the adventures of beloved Winnie the Pooh and his friends. While taking your kids to a family-friendly film is fun, it doesn’t have to be the sole reason to get out of the house. Before or after the movie, you can take them to a local park to enjoy the playground or a pool.

Call 626- 803-2797 to reserve your spot!

–Tamika Henry

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HAVE A PICNIC

When you get there, find a shaded place to set up your picnic — no one wants to sit under a hot sun. Also, make sure your family has applied enough sunscreen and that everyone has sunglasses to keep the sun out of their eyes.

your kids to see if they can spot constellations and point out the ones you know to them.

Going on a picnic is an excellent activity for the whole family. Not only does it give you quality time with the kids, but they can engage in the activity from start to finish. While preparing for the picnic, ask the kids what they would like — create a list of food that everyone suggests. Take the kids to the grocery store and let them help you pick out the items on the list. Teach them what to look for in ripe fruits and fresh vegetables. While packing for the picnic, let the kids wash the vegetables and fruits and help put smaller foods into zip-close bags or containers. Traditional sandwiches and juices can be on the list, but it’s more fun to include an assortment of foods. Create your own unique trail mix — combine everyone’s favorite dried fruits, salted nuts, and other small snacks. You can also make a homemade fruit salad by combining bite- sized fruits.

Give your kids a last hurrah before they head back into the classroom. Don’t let this August slip through your fingers!

GO CAMPING IN YOUR BACKYARD

Preparing for a camping trip can be stressful and even expensive. Backyard camping can be a fantastic alternative for the family. Not only can you enjoy the pleasures of a campfire, cooked food off the grill, and s’mores, but you are also just feet away from a fully functioning bathroom and refrigerator. This activity can be a family bonding event and a chance to let the kids learn a few important values. Work together to set up the tent, and while starting the fire, take the opportunity to teach your children about fire safety. Play games in the backyard, tell a few campfire stories, and let your kids come up with a few tales of their own. After the sun sets, take some time to stargaze. Encourage

Metabolic Fitness Training A BigWorkoutWith a Small Time Commitment Not everyone can spend hours at the gym each week. If you struggle to fit workouts into your busy schedule, metabolic resistance training (MRT) might be the perfect solution. This high-intensity circuit technique keeps your heart rate elevated while you bust out more reps in a shorter period of time. You may find that you need to reduce the weight a bit in order to perform so many reps with no rest, but that’s fine; the goal of MRT is to move constantly, not set PRs. You’ll burn calories, increase strength, and improve your cardiovascular fitness in one fell swoop — all without having to step on a treadmill!

HOW TO SET UP AN MRT CIRCUIT

The key to metabolic resistance training is to keep your rest periods short, so choose exercises you can perform in one spot (or close together), and set up your equipment ahead of time; you don’t want your heart rate to go down while you walk between stations or mess around loading the bar. Do compound movements like dumbbell chest presses, burpees, and goblet squats to work multiple muscle groups at once. Metabolic resistance training is a hard workout and not for the faint of heart. But by pushing yourself outside your comfort zone, you’ll see greater results and have more time to spend on the other things you enjoy!

THE BENEFITS OF METABOLIC RESISTANCE TRAINING

THE SCIENCE BEHIND MRT

High-rep/high-volume workouts stimulate muscle protein synthesis (the process by which muscle is built) more effectively than splits that work single body parts. But perhaps the best part of metabolic resistance training occurs after you leave the gym. Because it takes longer for your body to return to its resting metabolic state after such an intense workout, you continue to burn extra calories in the hours and days after MRT, an effect commonly referred to as the “afterburn.”

MRT offers the biggest bang for your fitness buck by squeezing as much work as possible into each workout. While this technique is the perfect way to build strength, lean out, and increase cardiovascular health all at once, it may not be ideal for anyone trying to add massive amounts of muscle, because it burns so many calories and uses a high-rep/low- weight protocol.

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3 Benefits of Intermittent Fasting Why Celebs and CEOs Swear by It

MENTAL ACUITY

Tom Hardy, Christian Bale, Chris Hemsworth, Liv Tyler, and Beyonce — all of these celebrities have used intermittent fasting (IF) to meet their fitness goals. Fasting dates back thousands of years — in fact, one of the most popular fasts is called the “Daniel Fast” because it mirrors Daniel’s abstinence from food as portrayed in the Old Testament. This ancient trend is gaining popularity in the nutrition community. Here are three ways IF might benefit you. One of the most common misconceptions about fasting is that you can’t eat any food. The truth is that we all fast for a period of time each day while we’re asleep; intermittent fasting simply extends that fasting period. After eating, your body transitions to a fed state where your food is used for fuel. However, after 8–10 hours without food, your body enters a fasted state in which your body burns stored fat for energy, which leads to weight loss and more muscle definition. With intermittent fasting, you fast for a specified period — typically 16 hours — and eat all of your meals within an 8-hour period. WEIGHT LOSS

Fasting has become popular among the Silicon Valley crowd in recent years due to the endorphin rush and mental acuity associated with IF. When food is scarce and you haven’t eaten, your brain sends endorphins into your bloodstream to make you more alert. Your brain then digests information more efficiently. This is thought to be a holdover from our hunter-gatherer days, when we had to be alert enough to find food or we’d starve to death. CEOs in the nation’s tech capital have begun using this strategy in recent years to increase their productivity.

BOOSTED IMMUNE SYSTEM

According to researchers at the University of Southern California, fasting essentially flips a regenerative switch in the body. “It gives the ‘okay’ for stem cells to go ahead and begin proliferating and rebuild the entire system,” says Valter Longo, Ph.D., director of the USC Longevity Institute. “Fasting cycles can generate, literally, a new immune system.”

Take a Break

SUMMER GRILLED HALIBUT Ingredients

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4 boneless, skinless halibut fillets, about 5 ounces each 1/4 cup olive oil, plus extra for drizzling

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1/2 cup hearts of palm, drained

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Basil leaves, for garnish

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Kosher salt and black pepper, to taste

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1 lemon

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2 pounds mixed tomatoes, sliced

Directions

1. Lightly oil grill grates and heat grill to medium.

2. Grate 1 teaspoon lemon zest onto halibut fillets. Drizzle with olive oil and season with salt and pepper.

3. Grill halibut, turning just once, for about 5 minutes on each side.

4. In a mixing bowl, combine tomatoes, hearts of palm, juice from lemon, and oil. Season with salt and pepper.

5. Garnish salad with basil. Spoon salad over grilled halibut. Serve.

Inspired by Bon Appetit Magazine

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Unlimited Health Institute 225 South Lake Ave #300 Pasadena, CA 91101

INSIDE THIS ISSUE From the Desk of Dr. Henry PAGE 1 Enjoy Summer Vacation to the Very End PAGE 1 The Benefits of Metabolic Fitness Training PAGE 2 3 Must-Read Benefits of Fasting PAGE 3 Take a Break! PAGE 3 Summer Grilled Halibut PAGE 3 Sleep Better and Feel Great PAGE 4 A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. WAKE UP NATURALLY. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, LISTEN TO YOUR BODY. This, above all else, is crucial to a good night’s sleep. Your body

How to Achieve a More Restful Night’s Sleep

which is not good first thing in the morning). If you do need an alarm, consider a wake-up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way. KICK THE SCREEN HABIT. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic

nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.

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