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The Shanner Group 1100 First Avenue Suite 200 678 King of Prussia, PA 19406 9 12345 67890 It’s been said that health is real wealth--and, in this context, there are so many means to get wealthy. This issue of Start Healthy delves into ways to promote better health, including ideas for staying healthy during the workday, tips for improving your back and neck, and a feature on a food company that exists to better the well-being of others.

A reality of life today is that people work--a lot. As a result, your health may not be at the forefront during your hectic eight-hour (and beyond) workdays. Just incorporate these habits, though, and you’re sure to feel healthier and more productive all day long.

Thanks in part to these hectic work schedules, our backs and necks are also taking a beating. But by making simple corrections to your posture, sleeping properly, and strengthening your body’s core, you can support your spine’s health and feel better.

One local entrepreneur in upstate New York found her calling in helping her community through The Perfect Granola, her company that not only sells delicious, healthy products but also donates food, provides jobs, and offers training to impoverished people.

May you always discover ways to improve your life--as well as the lives of others. As always, it’s a pleasure to send you this magazine.

Stacey Shanner 06 issue 9 Fast, Fun Fitness This high-energy fitness method could be the key to finally TABLE OF enjoying your workout. 12 contents Staying Healthy for the Nine to Five All the ways you can be healthy while working full-time— from fitness tips to self-care advice.

16 Page 32 The Perfect Cause An Alpine Escape A food entrepreneur discusses her granola-based Venture to Jackson Hole company’s mission to help the less fortunate. for an unforgettable snowy retreat.

22 Restorative Recipes Dietitian-created meals, including exotic chicken soup and stuffed tomato recipes, designed to help you feel better.

38 Don’t Back Down The truth about back and neck pain, plus tips to help remedy these common ailments.

42 The Science Behind Getting Sick What’s the best way to avoid getting sick? Understanding how it happens.

*You should always consult a doctor before starting any new workout regimen. fitness

written by: alexa bricker photography: getty images, unless otherwise noted

Think back to junior high gym class. You might remember a time when your gym was divided into stations, with a different type of exercise at each one. Some stations may have been reserved for climbing, some for jumping, and others for running.

Now, if you recall how you felt about those days, you might remember how exhausted you were when all was said and done. Circuit training, as it’s properly known, can be really hard. But that’s why many fitness programs and gyms have adopted this style of training for clients. It is a highly effective way to target different areas of your body and heart rate in one session and, on top of that, it puts some variety and excitement into each workout.

You may have heard about some of the most popular circuit-focused programs, such as F45 Training, but you might not exactly understand what circuit training entails or how to get started.

Whether circuit training is a completely foreign concept or you’re just looking to mix up your routine, this guide highlights where to begin, the benefits, and simple tips

FAST, FUN FAST, for a heart-pounding workout.

6 Start Healthy starthealthy.com 7 The Circuit-Training Basics According to Woodward, circuit training can be an You can think of circuit training as a big obstacle effective method of training for most everyone— course—with multiple components that have to be regardless of one’s current skill level or abilities. completed to move on to the next step. A typical Circuits can be tailored and specific exercises can circuit-training routine will have a warm up, followed be modified depending on a person’s experience. by 8–10 exercises—performed for about a minute “At F45, we focus on a balance of weight loss and Sample Circuit- each—with 30-second rest periods in between. lean muscle development, while emphasizing day- Training Schedule Depending on your goals and timeframe, a circuit to-day functional movements” she says. “Circuit and Remember to warm up before each workout, can be repeated as many times as necessary and can HIIT training have been known to increase muscular and cool down after. be completed in as little as 30 minutes. endurance and strength, as well as assist in body composition changes—decreasing fat percentage MONDAY, WEDNESDAY, FRIDAY Circuit exercises are based primarily around HIIT and increasing lean muscle mass.” Perform 8–10 HIIT-based exercises. Rest for 30–45 (high-intensity interval training)-style workouts, seconds in between each exercise. Repeat based meaning they require quick bursts of energy instead If you’re unsure of the specific exercises you should on individual goals and time. of prolonged exertion. “An effective approach to be working into your circuit program, training centers • Jump squats • Burpees circuit training is to focus on multiple muscle groups,” like F45 are a great place to start because they set • Side lunges • Planks says Toni Woodward, an F45 trainer. “Because the you up with predetermined workouts that have been • Jumping rope • High knees body is a kinetic chain, it’s important to work out proven effective for other people. This can eliminate • Plank jacks • Jump lunges corresponding muscle groups, even in an arm- or a the guesswork for you, and, as a bonus, you’ll have • Mountain climbers • Reverse crunches leg-focused workout.” plenty of help from professional trainers who can guide you every step of the way. For those who You can combine various types of exercise, including have never attempted a HIIT-style workout before, TUESDAY, THURSDAY, SATURDAY weight training and aerobics, in order to achieve your Woodward recommends listening to your body Perform 8–10 resistance-based exercises. Rest for specific goals. Though there are no set rules that and taking it slow. It’s more important to complete 30–45 seconds in between each exercise. Repeat say you must focus only on a specific muscle group the entire workout safely than to burn out before based on individual goals and time. or type of training per circuit, it is important to give it’s through. • Push-ups • Chest presses your muscles rest days in between so that they can • Pull-ups • Barbell curls recover. For example, if your Tuesday workout was Using the F45 method as an example, a typical week • Arm raises • Bent-over rows focused on your upper body, you’ll want to focus on of training could include cardio-focused workouts • Single-leg bridges • Dead lifts a different muscle group on Wednesday. three days per week and resistance (weight) training • Banded kick-backs • Leg presses three days per week, with a day reserved for rest. Ready, Set, Train Alternating between cardio days and weight training photo courtesy of: Once you’re familiar with the basics of a proper days is critical to give your muscles time to repair. SUNDAY F45 fitness circuit-training workout, you can take steps to Rest day. Drink plenty of water, get adequate incorporate it into your current routine or establish sleep, and incorporate stretch movements to a regimen that’s tailored to your goals. help muscles recover.

8 Start Healthy starthealthy.com 9 Power in Progress One of the biggest benefits of this training method is the mimicking of natural body movements you might need to perform on a daily basis. Functional training is not only beneficial from a fitness standpoint but also for general well-being. Though programs like F45 have a team mentality, circuit training is an ideal method for achieving individual goals.

“Circuit training can help to elevate an individual’s overall health, including an increase in flexibility, joint mobility, muscular strength, and cardiovascular endurance,” says Woodward. “More important, it should be used as a tool to prevent common photo courtesy of: F45 fitness injuries that occur with overuse or repetitive motions. Oftentimes, runners or single-sport athletes find photo courtesy of: F45 fitness benefits from cross-training because new functional moves are incorporated and help to balance out muscle groups.”

Whether you are looking to join a circuit-training program like F45 or are simply wanting to add this type of training into your schedule a day or two each week, it can be a highly effective way to see the results you desire. It’s important to avoid monotony in your workouts and to train muscles as successfully as possible—which circuit training provides. As Woodward and other trainers recommend, it’s essential to develop a plan and to start slow. Give HIIT-intensive circuit workouts a try. They are one of the best ways to get healthier—and have fun while doing it.

For more info, visit f45training.com

10 Start Healthy starthealthy.com 11 written by: health Before Work During Work rebecca poole Many successful people will tell you that how you start With a full-time job, it’s sometimes hard to not reach STAYING the day is key to feeling good. You can’t always control for your fourth snack before lunch. Maybe it’s how if a meeting goes south or how many “I need this by you break up your day or you’re feeling unproductive EOD” emails you’ll receive, but you can control what and eating is the only way you can seem to get in the kind of morning you have. Some professionals turn to zone. Couple this with sitting eight to nine hours a HEALTHY a morning walk and green juice, while others opt for day, and it doesn’t result in the healthiest of workdays. reading the newspaper and drinking a cup of coffee. It may seem impossible to break poor habits during Finding something that resonates with you early in work hours—after all, not everything is completely in the morning can be a game changer. One way to feel your control when there’s work to be done—but, rest for the nine to five energized and ready to tackle the tasks for the day is assured, there is plenty you can do to live a healthier by taking a cold shower. Hopping into a cold shower life during the hours of nine to five. the minute you wake up—which for most Americans is between 6:00 a.m. and 7:30 a.m.—sounds like a With so many nutritious snacks on the market, there’s nightmare, but it actually has numerous health benefits. really no excuse for eating artificially laden products It naturally increases energy, can help boost your when you’re trying to be healthier. Make sure to immune system, and can relieve muscle pain. Another read labels when grocery shopping so you know way to craft a morning routine that sets you up for exactly what you’re putting into your body. If you are success? Carving out time for self-reflection. Everything completely lost, a subscription box service featuring from meditation to journaling will put you in the right healthy snacks could be an option, as it gives you many mind-set to clear your head of anything that could different options to help you figure out what you like. potentially hold you back from having a productive day.

Helpful tips to have a good morning:

• Drink a glass of water as soon as you wake up (yes, even before that cup of joe). It can help with digestion and encourage you to stay hydrated throughout the day.

When it comes to excuses for failing to for healthy habits—whether that means • Get moving! Many successful people swear by maintain a healthy lifestyle, working a full- going to the gym, making a home-cooked their morning workouts. It doesn’t have to be super time job is often at the top of the list. And meal, taking up a hobby, or leaving time intense, either—start your day by dancing to your it doesn’t stop at a forty-hour workweek. for relaxing. However, it’s certainly not favorite upbeat track. The majority of Americans are clocking impossible to sustain healthy habits with a • Wake up extra early. This can give you ample more than forty hours a week, which demanding work schedule, and, in fact, it time to get ready so you’re not stressing to rush makes it even more difficult to leave time should be a priority. out the door.

12 Start Healthy starthealthy.com 13 But snacking isn’t the only problem when it comes to • Walk (or even get in a full workout) on your lunch unplugging from technology, or practicing unhealthy habits at work—lunchtime is one of the main break. In fact, make sure you take a lunch break. a self-care ritual—can greatly improve your culprits as well. More than half of American workers Skipping your break could result in burnout and mental health. aren’t eating nutritious lunches. If you’re choosing to decrease your productivity levels. There’s nothing eat out or in your workplace’s cafeteria for lunch, strive like a relaxing half hour or hour away from your Helpful tips for being your best self to pick healthier options. Find coworkers who also desk to help give you a different perspective on a after hours: want to make a healthier change so you can hold each project or task when you return. • Pack your gym bag before work. Even if other accountable. • Start doing desk exercises. Sure, your colleagues you don’t feel like working out when you may look at you funny, but it will be worth it when first wake up, prepare for later, when you you feel less sore! Thigh stretches, wall push-ups, may feel a jolt of motivation. Everything from meditation to neck rolls, seated leg raises, and the like can help • Recruit the help of a friend. Having journaling will put you in the relieve tension that you may experience from someone who will help hold you sitting for too long. right mind-set to accountable (and vice versa) will ensure that you stay active, even on days when clear your head. After Work you don’t want to. Hitting the gym is probably the last thing you feel like • Avoid going home right away if you’re doing when five o’clock rolls around. Even though you Movement is crucial when it comes to your workday planning to work out. If you do, you’ll be a may not be doing a ton of physical activity during the as well. There are little ways to get up and move. lot more likely to just stay home. day, the mental exertion that a typical workday requires Don’t forget: every step counts. If you have to use can be exhausting enough on its own. If you haven’t • Try preparing your dinners at the beginning the restroom, walk to the farthest one. If you have worked out in the morning, it’s important to try to do of the week. This way, you know exactly a one-on-one, suggest a walking meeting. Take the some exercises in the evening. One of the best ways to what you’re eating and how much. stairs, walk to a coworker’s desk to ask him or her a ensure you stay physically fit? Taking up something you question instead of using the messaging system, or • Write down at least three things you’re enjoy doing regularly that doesn’t feel like a workout. even suggest a department-wide step challenge, grateful for before bed. Research shows Trying different types of classes or workout routines will which would create healthy competition to help that gratitude can actually help you get a help you arrive at one that feels like a good fit. facilitate better habits. better night’s sleep.

After you’ve gotten a good workout in and have Helpful tips to implement healthy habits into eaten dinner, you may be tempted to binge-watch Spending most of your day in an office doesn’t your workday: a show until you feel sleepy or get some more work have to mean forgoing a healthy lifestyle. It • See if getting a standing desk is a possibility. done for the next day. You may want to consider simply means you have to try a little harder to While there isn’t a huge jump in calories burned crafting a healthier nighttime routine for yourself make better choices for your well-being. compared to sitting, it does have advantages, such instead, which can help you unwind and reflect. Taking as helping with back pain and blood sugar levels. time for yourself doesn’t always come easily (enter: For more info, visit heart.org/ If nothing else, you at least feel like you’re doing feelings of guilt), but making the effort to clear your en/professional/workplace-health something good for your health. mind—whether this means doing something creative,

14 Start Healthy starthealthy.com 15 anting to give back to up selling the first few batches we made; we just gave her upstate New York everything away. We then starting picking up retailers community, Michele and seeing some revenue, so we made monetary Liddle created The Perfect donations and more food donations and started Granola,W a company that sells tasty, nutritional working on helping people in a larger capacity. granola products—while also providing food, money, and skills to those in need. Was it your full-time job when you started the company? It is now, but I worked What inspired you to start full time at my sales job for the first year and a half The Perfect Granola? Healthy food was after I started the company. I’d go to work, come always part of my life, even though we didn’t have the home, make dinner, get my daughters to bed, and best of everything. My mother taught me how to cook then work on The Perfect Granola for a couple of and can food. As I started to explore what I wanted to hours, researching things like FDA guidelines and The Perfect written by: matthew brady focus on as a career, the culinary field was something packaging. I also picked up a part-time job to make photography by: the perfect granola I gravitated toward. I’ve always loved cooking for and sure I could financially fund the company. caring for people.

In my late twenties/early thirties, I was selling Cause industrial electric motors. I loved my job. But I wasn’t feeling like I was giving back, which is something I always wanted to do. Even when I was going to culinary school, I would host gatherings during the holidays for people who didn’t have anywhere to go. But I lost touch with that.

I had started volunteering at our local food pantry but couldn’t help as much as I wanted to. It struck me that, if I wanted to give back and feed people healthy food, the first thing I had to do was develop a food company. People who are in crisis are often getting food that’s highly processed, so I wanted to provide them with healthy food and, if possible, jobs.

In 2016, I launched The Perfect Granola, and it’s been working. Because of its success, we’re able to do so much for the community—much more than I ever thought in just a couple of years. In fact, we didn’t end

16 Start Healthy starthealthy.com 17 The Perfect Granola founder Michele Liddle

Tell us about the health benefits of What do you try to teach your What kind of impact has The Perfect the state, and the childhood poverty rate in Rochester your granola: Everything’s a family recipe that daughters through this venture? Granola made since its inception? is 51.9 percent. It’s tough: if you’re born into the I developed myself using ingredients from my kitchen. I want to make sure they know that they’re capable We help all over the country, but for our first six poverty cycle, it’s very hard to get out of it. So you won’t find any chemicals or preservatives; of anything. I think it’s important to show that you can months, the majority of our sales went to supporting instead, we use ingredients like coconut oil, avocado have a good career and do whatever you want to do Foodlink in Rochester (our local Feeding America food We wanted to make sure that we set kids up for oil, chia seeds, and flax meal. The products themselves while also making a difference in other people’s lives. bank), the Food Bank of Western New York, and the success and teach them skills that they need. So, in are packed with nutrient-dense ingredients. We I occasionally bring them with me on donation days Food Bank of Central New York. In 2017, we were able 2018, we partnered with an agency called Hillside don’t use things like high-fructose corn syrups; our at the food shelters and pantries to see that there are to reach a little bit farther. We supported a national Work-Scholarship Connection to hire students in the sweeteners are maple syrup and honey. Every product kids in our community who don’t go home to addiction rehabilitation center, a missing and exploited area who were at risk for not graduating. They get is non-GMO, certified gluten-free, soy-free, and dairy- home-cooked meals. children’s organization, YMCAs, and different teacher’s paid above minimum wage and are taught free. Our original products have nuts, but in the fall of associations. In all, we donated over 12,000 pounds of responsibility and life skills: they set their own 2019, we launched a line that’s nut-free as well. We’ve Where are your products sold? our products to support the twenty-three-county region schedules, and if they don’t go to school, they’re not also gotten everything certified kosher. The bars can be found in the gluten-free section in over of upstate New York in 2017 alone. allowed to come to work. If they don’t have bank 1,800 Walmart stores. The bagged granola cereal is in accounts, we set them up with a bank so they can The bars have a soft consistency but hold together— Wegmans. And the products are also offered in stores The next year, we took a few important steps. I truly learn about financial basics. That same year, we also ultimately, I wanted to create something my daughters, like Kroger, ShopRite, Hannaford, Tops, T.J. Maxx, believe that our country’s hunger issue is linked to implemented a community service program, where all who were one and five at the time, could eat. and Marshalls and can be found online at Amazon, education and poverty—in my upstate New York area of our employees get paid community service days to Walmart, and our website. alone, our graduation rates are some of the worst in help an organization of their choice.

18 Start Healthy starthealthy.com 19 and we’re really proud of that. In 2018, we were named if we closed today, I feel like the company’s been a Women-Owned Business of the Year in my town of success. Because we already hired teens. We already Victor. In 2019, I was named Entrepreneur of the Year put food on the table for people. We already donated. by the Rochester Professional Consultant Network, Our employees already went out and helped others. and, in 2017, I was also the Women of Excellence We’ve already inspired people to start little movements Award winner for the creation of our company and the within their own communities. At the end of the day, positive social impact we’ve had. that’s what I feel it’s all about.

One recognition we are most proud of, though, Ultimately, The Perfect Granola is a is being a finalist in the 2019 for-profit company but a nonprofit at Stacy’s Rise Project, a heart. How do you manage to program designed pull that off? Short answer: I’m not in it for to recognize the money. It’s a In 2019, we took our mission even further, using and empower company built for the proceeds from our first Walmart orders to forward-thinking the community, sponsor Special Olympics New York. We also put in female entrepreneurs and everything a new food production line at Foodlink to expand in the food and gets shared, their workforce development training program, beverage industry. We right down to through which people learn culinary skills and food worked hand in hand with our workforce, production skills so they can find livable wage jobs PepsiCo executives to grow our profits, and our within the food industry. our company and were awarded products. So it definitely grant funding to implement has a nonprofit feel to it. But Who helps you run the company? changes that would move the needle we are a for-profit business. I For the first few years, it was just me. In January of for us. PepsiCo realizes that less than know that we’re moving in the right 2019, I hired an operations manager, Ashlie Jones. 2 percent of venture-capital funding direction, and if things take a little bit She has been my best friend for years, and she was goes to women-led companies, despite longer or cost a little bit more or profits are a little moving back to the area, so the timing was perfect. our companies consistently proving that slimmer, at the end of the day, it’s OK. Our employees In June, I hired a salesman to help. Aside from the we drive revenue and innovation with are putting food on their tables, they’re happy, we’re students we hire, it’s just us. It’s fun. We all wear low employee turnover. doing the right thing, our business is growing, and many hats. we’re getting recognition for what we’re doing. If it Overall, it’s great to win some awards. It raises takes me a little bit longer to finally hold a salary, so You and your company have won awareness for the company. For us, it’s so important to be it. That’s not why I’m doing this. I’m doing it to help several awards. Will you tell share our story and hopefully inspire others to make people. At the end of the day, I’m just a mom who had us about them and what such a difference. I always tell people that if I can do it, an idea to help hungry kids in the neighborhood. recognition means to the company? anybody can. I didn’t have any business background or We were a 2018 and 2019 National Parenting know how to start and run a company, but I feel very For more info, visit theperfectgranola.com Product Awards winner for Best in Family Products, passionate about what I’m doing. Hypothetically, even

20 Start Healthy starthealthy.com 21 RESTORATIVE RECIPES RECIPE KEY: recipes by: carolyn williams, PhD, RD photography by: shana smith

GF Gluten Free You’ve probably heard that laughter is the best medicine. Well, eating healthily also ranks up there—and that’s the philosophy of VG Vegan Carolyn Williams, PhD, RD, and her cookbook, Meals That Heal. V Vegetarian The recipes from it featured here—including chicken noodle soup, stuffed tomatoes, and even chickpea-based “cookie dough” bites—are not only easy to make and delicious but also designed to help you start feeling healthier.

Meals That Heal by Carolyn Williams, PhD, RD (Tiller Press, 2019)

SUPER GREEN FRITTATA BITES

Light, airy, and slightly custardy, these are like mini soufflés for breakfast! And don’t worry—whipping the egg whites is all that’s required to get a soufflé-like effect.

• 1 cup finely chopped broccoli florets • 8 large eggs, separated • 1/2 cup frozen chopped spinach, thawed and squeezed dry • 1/4 cup chopped scallions measure • 1/4 cup chopped fresh parsley • 1/2 teaspoon kosher salt • 1/2 teaspoon black pepper

1. Preheat the oven to 350°F. Lightly coat a 24-cup mini-muffin pan with cooking spray. Place the broccoli in a small microwavable bowl with 2 tablespoons of water. Cover with plastic wrap and

make microwave on high until just tender, about 2 minutes. Let cool completely, about 15 minutes.

2. Combine the egg yolks, spinach, scallions, parsley, salt, pepper, and broccoli in a large bowl and whisk to combine.

3. Place the egg whites in a medium bowl. Beat with an electric mixer on high speed until stiff, about 2 minutes. Fold one-third of the egg whites into the yolk mixture; repeat twice with the remaining egg whites. Spoon the egg mixture into the prepared muffin pan, filling each cup completely.

4. Bake until the centers are set, about 8 minutes. Let cool in the pan for 2 minutes. Remove the bites from the pan and transfer to a wire rack. Serve warm, or let cool completely, about 20 minutes, and store in an airtight container in the refrigerator for up to 5 days.

Tip: Fold the whipped egg whites immediately into the yolk mixture (don't let the egg whites stand too long before adding) to get the soufflé effect.

THAI CHICKEN NOODLE SOUP

This quick soup is a great alternative to traditional chicken noodle soup flavors, but still mild enough that the whole family will eat it. Depending on the width of your pan, you may need to add a little more water or broth before adding the noodles.

• 1 tablespoon olive oil • 11/2 tablespoons minced fresh ginger • 2 teaspoons minced fresh garlic • 2 tablespoons green curry paste measure • 3 cups unsalted chicken broth • 1 tablespoon fresh lime juice • 1 (13.5-ounce) can light coconut milk • 1/4 cup fresh cilantro stems • 3 ounces uncooked brown or white rice vermicelli noodles • 2 cups shredded cooked chicken breast • Fresh cilantro sprigs • Lime wedges (optional)

1. Heat a Dutch oven over medium-high. Add the oil to the pot; swirl to coat. Add the ginger and garlic; sauté for 1 minute. Stir in the curry paste; cook for 1

make minute. Add the broth, a 1/2 cup of water, lime juice, coconut milk, and cilantro stems; bring to a simmer and cook for 10 minutes.

2. Stir in the noodles and chicken; cook for 3 minutes or until the noodles are tender. Top with cilantro sprigs, and serve with lime wedges, if desired.

Tip:Turn this into a one-dish meal by adding 1 cup of snow peas with the noodles or stirring in chopped bok choy or greens just before serving.

MEDITERRANEAN STUFFED TOMATOES

A ripe summer tomato is good by itself, but adding a little fresh basil and feta cheese makes it amazing. Use any cooked whole grain in the stuffing, but wait for a ripe tomato, or you’ll be disappointed with the results.

• 4 medium ripe tomatoes • 1 cup cooked brown rice or quinoa • 1/2 cup no-salt-added canned cannellini beans, rinsed and drained • ⅓ cup torn fresh basil leaves measure • 1 ounce feta cheese, crumbled (about 1/4 cup) • 1 teaspoon olive oil • 1/4 teaspoon black pepper • ⅛ teaspoon kosher salt

1. Preheat the oven to 375°F.

2. Cut the tops off the tomatoes and discard. Carefully scoop out the tomato pulp, leaving make the shells intact and reserving 1⁄2 cup of the pulp. Finely chop the reserved pulp. Place the tomato shells in a small square baking dish.

3. Combine the chopped tomato pulp, rice, beans, basil, feta, oil, pepper, and salt in a large bowl. Divide the mixture evenly among the tomato shells. Bake until thoroughly heated, about 12 minutes.

Tip: For a dairy-free and vegan option, prepare the recipe as directed, substituting 1⁄4 cup chopped kalamata olives and 2 tablespoons toasted pine nuts for the feta cheese.

PEANUT BUTTER–CHOCOLATE CHIP "COOKIE DOUGH" BITES

Possibly my favorite recipe in the book, this “cookie dough” is seriously good and a bit addictive. A spoonful gives you a sweet, chocolaty, creamy, slightly salty fix all in one. You’ll never know the base is chickpeas—trust me on this one. I promise they won’t hang around long in your house!

• 1 (15-ounce) can no-salt-added chickpeas, rinsed and drained • 1/2 cup natural peanut butter or almond butter • 6 tablespoons light brown sugar • 3 tablespoons unsweetened almond milk measure • 1 tablespoon vanilla extract • ¾ teaspoon kosher salt • 11/2 cups uncooked old-fashioned rolled oats • ⅔ cup dark chocolate chips (70% to 85% cacao)

1. Place the chickpeas, peanut butter, brown sugar, almond milk, vanilla, and salt in a food processor; process until smooth, 1 to 2 minutes, stopping to scrape the sides of the bowl as needed. make 2. Add 1 cup of the oats and pulse until the oats are blended into the dough, four or five times. Transfer the dough to a large bowl; stir in the chocolate chips and the remaining 1/2 cup oats.

3. Cover and chill for at least 1 hour or until ready to serve, and serve by the spoonful. Or roll the dough into 1-tablespoon balls. Place the balls on a parchment paper–lined rimmed baking sheet or in an airtight container. Cover and freeze until ready to serve. Let stand at room temperature for 10 minutes before serving.

Tip: For a dairy-free and vegan option, substitute 100% cacao or vegan dark chocolate morsels (such as the Enjoy Life brand) for the dark chocolate chips.

30 Start Healthy starthealthy.com 31 he concept of vacationing in the middle of winter may not sound like the most appealing idea, but as soon as you get a written by: rebecca poole Tglimpse of the Grand Tetons from the airplane window, you’ll understand the charm of a snowy getaway. Jackson Hole, Wyoming, and the surrounding area, has it all: a premium outdoor adventure scene, national parks that take your breath away, and top-of-the-line eateries—all of which combine to make for one epic western vacation.

APRÈS-(AND AVANT) SKI Jackson Hole, Wyoming, encompasses many things— national parks, the slopes, and the town of Jackson. While you may be tempted by the fresh mountain air to immediately start your vacation with outdoor adventures, the area also has plenty to offer by way of cuisine, shopping, and an overall unmatched cozy ambience. Wake up and prepare to start your epicurean journey with one of Jackson Hole’s finest roasts at Cowboy Coffee Company—a quiet oasis away from the busyness of the mountain scene that has been successfully making bold coffee for three decades. Warm your hands and your soul at this local favorite. Continue your relaxing morning by stopping in Persephone Bakery, which boasts some of the best baked goods in the western part of the country (thanks to its traditional techniques). Persephone is inspired by the quaint cafés of Europe, and as soon as you walk in and take a bite out of one of its delicate pastries, you’ll never want to leave.

32 Start Healthy starthealthy.com 33 For those who seek indoor thrills after a satisfying cup are Hank Williams Jr. and Willie Nelson.) What more of coffee and want the après-ski to be the highlight could you ask for on a cold winter’s night than sipping You would be of the vacation, plan a relaxing afternoon at one of on a drink while sitting on a bar stool that doubles as the many resorts in the area. Hotel Terra is one spot an authentic saddle? Well, it may be fine dining cuisine hard-pressed to find that features a rejuvenating spa and a rooftop hot tub that’s calling your name, in which case Snake River (views included). Another popular location is the Body Grill is where you’ll want to head for exceptional fresh mountains Sage Spa inside the Rusty Parrot Lodge. The spa has New American cuisine with a chef who takes pride in a knowledgeable staff, and it offers a diverse range his dishes. (The steak tartare pizza is talked about as grand of treatments for whatever your vacation needs may far and wide.) be. Or, for a total home-away-from-home feel, plant your roots at Amangani—a resort known for its quiet PHENOMENAL PARKS as Jackson Hole’s during exclusivity. A stay here will push the reset button on However, the great outdoors in Jackson Hole is just the winter season. your mental health. where you’ll find out how much Wyoming prides itself on its preservation efforts. Winter proves to be one of Brews and good eats are an essential part of any the best times to experience the natural beauty après-ski activity list, and Jackson Hole offers them of the protected national parks that make up this up in spades. A staple in the area among locals and grand state—Grand Teton National Park being one visitors alike, Million Dollar Cowboy Bar is a place of the best. Experience the range via snowshoe, that lives up to its name. This famous bar has western cross-country skiing, snowmobiling, or guided tours for dancing, classic old-fashioned decor, and live music. both novice and veteran mountain goers. If you choose (Among the recognizable names who have played here to experience the park by way of cross-country skiing

34 Start Healthy starthealthy.com 35 or snowshoeing, you’ll soon understand why so many As you venture back into Jackson Hole, make sure people flock here for these activities. There are several to set aside a couple days to enjoy Teton Village, routes to take: the Teton Park Road, Moose-Wilson where you’ll find the Jackson Hole Mountain Resort. Road, and Antelope Flats Road, among others. The In the surrounding national forest, mountain goers can routes vary in difficulty levels, depending on how long snowmobile through scenic terrain, paraglide over of an excursion you plan to take, as well as where you Teton Village, and heli-ski down untouched powder decide to start out. snow. If you’ve had enough physical exertion on the mountains, see the range by flight instead. Fly Jackson Or bundle up and go on a family trek on the Hole and Teton Aviation Scenic Flights offer scenic mountains, where you can learn about animal tracking tours that give you 360-degree views of Teton County. and the various ecosystems that make up the Tetons. It’s a winter backcountry experience that showcases BIG THRILLS IN JACKSON HOLE As soon as you get a glimpse of the Grand Tetons the beauty of the snow-capped peaks during this The small-town feel of Jackson Hole is important time of year. The Hole Hiking Experience is one to the locals, and the preservation of this nostalgic from the airplane window, you’ll understand the company that gives guided tours to people atmosphere is what keeps tourists coming back. of all abilities and offers the chance to Adventure beckons you at every turn— charm of a snowy getaway. see Grand Teton National Park in whether on the mountains or off of them. ways that put a Wyoming Family-run shops, restaurants, and winter on full display. bars welcome you with open arms when you’ve dusted off the You can’t miss out on snow from your day on the Yellowstone National slopes, and resort spas Park—the first national offer you refuge from the cold park in the country—which with unparalleled spa treatments. is a marvel to traverse through any time of year, but especially You would be hard-pressed to find during the winter months. While not in mountains as grand, wildlife as captivating, Jackson Hole, it’s worth the day trip. You may and views as breathtaking as Jackson Hole’s have to pack on the layers, but the scenic views during the winter season. Whether you’re going to sans heavy crowds will be worth braving the cold. escape the winter chill by way of spas and breakfast Witness unique wildlife, such as bison and wolves, as nooks, embracing the weather to hit the slopes and you backcountry ski through the many snowy trails. backcountry terrain, or both, the vacation that awaits However, Yellowstone during the winter season isn’t you in Teton County will have you wondering why you to be underestimated. Keep an eye on weather alerts, didn’t plan a winter vacation here years ago. drink a lot of water, pay attention to closing hours, and don’t push yourself past your limits. For more info, go to visitjacksonhole.com

36 Start Healthy starthealthy.com 37 sitting each day than you do standing or moving. at what you’re doing to your neck. One study estimates wellness And when you’re sitting, you’re likely not maintaining a that, even if you hold your head only slightly forward proper posture—choosing instead to slouch or hunch at a fifteen-degree angle, the force on your neck over—resulting in muscle tension and an unnatural becomes twenty-seven pounds. If you prefer full-out shape to your spine. looking-down-at-your-hand mode, the force balloons to sixty pounds at sixty degrees. In the long term, such Necks on the Line constant craning of your neck over your phone can also Let’s not forget about similar impacts on the other end lead to an increasingly common condition called text of the spine: the neck. People suffer neck injuries, of neck. Talk about devices being a pain in the neck!

written by: matthew brady course, such as whiplash, especially in car accidents. And you might hear people complain about having Back to Basics a crick in the neck, which could be a muscle strain or Hope is not lost, however. There are several things you DON’T joint problem. But on a day-to-day basis, the neck, can do to help protect, strengthen, and improve these also known as the cervical spine, puts in a lot of work vital areas of your body. just by holding up the head—the full weight of which BACK DOWN is, on average, about twelve pounds—for most of CHECK IN. every single day. First and foremost, talk to your doctor, who can do Here’s one simple yet important health- Medical Association (JAMA), low back and neck pain is an examination, help you find the specific cause of related question for you: how much time the third-costliest of all American medical conditions, And that’s if the head’s held in perfect alignment. If you your back or neck issues, and recommend a course will you be sitting today—eating your with a price tag of over $50 billion in healthcare costs look at your phone frequently, you might be shocked of treatment. Options often include medicine, heat meals, driving to and from work, doing and lost wages. your job, and relaxing in front of screens? Six hours? Eight hours? Twelve hours? Our Aching Backs Once you’ve totaled your time, ask So why are our spines in such sad shape? At times, yourself a follow-up: do you find yourself it occurs because of how much strain we put on hurting physically? our backs. Lower back problems often occur, and sometimes persist, by lifting something heavy too If so, you’re not alone. Back and neck problems are quickly, too frequently, or with poor technique. And, as affecting Americans of all ages at epidemic levels. Back we get older, our backs get weaker and we’re more apt pain is the biggest cause of disability in the world, and to develop arthritic conditions and have problems with over thirty million Americans are afflicted with lower sciatica as our discs—the cushions of our vertebrae— back problems. Experts estimate the vast majority of degenerate. Back pain can also be caused by scoliosis, people will have back or neck problems at some point bulging discs, fractures, and other conditions. in their lives. However, the prime culprit for back problems appears And, as much as it hurts individuals, it also hurts the to be our Western lifestyle—especially in the twenty- bottom line. According to the Journal of the American first century. You probably spend many more hours

38 Start Healthy starthealthy.com 39 therapy, and—as medical professionals are more frequently leaning toward alternatives to medicines and surgery—chiropractic solutions THE AMERICAN CHIROPRACTIC and physical therapy. ASSOCIATION (ACA) RECOMMENDS THE FOLLOWING WHILE SEATED: SENSE HOW YOU SLEEP. What’s your favorite sleep position? Believe it 1 Make sure your feet don’t dangle, and keep or not, your answer might hold the key to your 3 your ankles in front of your knees. neck or back problems. Experts say that the best position for your back and neck is lying flat on 2 Keep your knees slightly in front of your seat 4 your back, with your arms lying by your sides and at the same level or slightly below your hips. and, for added measure, a pillow underneath 2 your knees for even more lower-back support. 3 Relax your shoulders, and keep your forearms (Good luck with the snoring, though.) Side parallel to the ground. sleeping is also acceptable.

4 Provide support to your lower and middle back On the flip side, sleeping on your stomach, while sitting in a chair. 1 which is a relatively unnatural sleep position, can make it worse for your neck and back. No matter what, make sure that your mattress and pillow are comfortable and that they provide support.

RESTORE YOUR CORE. PERFECT YOUR POSTURE. Also, get up and walk around each hour to give your Your body is always readjusting and Perhaps the best way to take control of your back body a break. When you do, make sure you wear compensating for what you put it through, and neck health is to relearn proper posture, comfortable shoes that support your feet. which is one of the reasons we sleep and is the especially while sitting. If you are in front of a screen basis for bodybuilders and athletes building all day, adjust your chair or monitor to make sure Your back and neck are literally what keep you muscle. But long-term damage can occur if that your screen is at eye level so you’re not tilting moving, day in and day out, so make sure that you your spine is compensating for added weight. your head forward. (See more sitting tips above.) care for them the way you should. If you take the If you’re carrying extra fat, especially around time to make changes to your everyday routine and your midsection, it can lead to back problems— To stand properly, the ACA recommends keeping your learn to become self-aware about how you carry particularly for your lower back. So if you weight primarily on the balls of your feet, your knees your body, you can get back to living a healthier, strengthen your core abdominal, back, and somewhat bent, your feet and earlobes aligned with more enjoyable life. pelvic muscles through exercise or even walking your shoulders, and your shoulders pulled backward as properly, you can reset the base for the rest of you stand tall and elongate your torso. For more info, visit acatoday.org your body, which, in turn, can also help your neck and back realign where they should be.

40 Start Healthy starthealthy.com 41 the science behind Getting Sick written by: alexa bricker

t might start with a slight cough or The truth is, everyone gets sick from time a stuffy nose. Within a few hours or to time. Common illnesses, such as a cold days, you might start to experience and the flu, can be extremely hard to avoid other symptoms like fatigue, a if you’re often exposed to other people— Iheadache, or maybe even a fever. But pretty especially during peak seasons in winter and soon, no matter how much you want to spring. However, understanding how germs deny it, it will become obvious that you’re are transmitted and what happens once they getting sick. enter your body can help you better prevent illness in the future. But how? You eat well and exercise regularly. You’re typically the picture of health.

42 Start Healthy starthealthy.com 43 STOP 1: TRANSMISSION There’s a reason Mom always told you to cover your coughs and sneezes. Germs and infections can be transmitted in a number of ways, but among the most common are through inhalation—when someone sneezes or coughs into the air and the particles travel a great distance. Just how far can they travel? According to an MIT study, particles expelled from a sneeze can journey up to two hundred feet.

Physical contact is another common way germs can spread. If you come in contact with something an infected person has recently touched and then touch your eyes, nose, or mouth, you run the risk of picking up the infection. Germs can live on surfaces up to a few hours, depending on the type of surface and the conditions. Typically, hard surfaces like plastic and steel retain germs longer than fabric surfaces.

STOP 2: YOUR IMMUNE SYSTEM FIGHTS BACK Once an infection does make its way into your system, STOP 3: THE SICKNESS SETS IN FEVER it will begin infecting and killing cells, sparking your Believe it or not, the symptoms you correlate with An increase in body temperature is believed to help body’s immune system response. being ill (e.g., a fever, chills, loss of appetite) are not stall the spread of infection by slowing down bacteria. necessarily a result of the illness itself but the body’s In an attempt to stop the illness from spreading, your natural attempt to fight off infection. Although we SLEEPINESS immune system kicks into overdrive once pathogens don’t know with complete certainty why the body It’s true: the body needs extra rest when sick in order to are detected. White blood cells and antibodies start generates these specific responses, according to put more energy toward fighting off infection. working to attack and remove the illness from your TED-Ed presenter Marco A. Sotomayor, the part of the body. Sometimes this process happens before you brain responsible for controlling temperature, hunger, LOSS OF APPETITE even notice you’re sick. thirst, and sleep—the hypothalamus—is triggered A lack of food in the body allows the liver to store more during an immune system attack. iron. Bacteria needs iron in order to survive, so when However, if this initial response isn’t strong enough to the liver stores more of it, the bacteria are depleted. completely wipe out the infection, your immune system Now, you might be wondering: if these responses starts up a stronger response—which is when you are aren’t a result of the illness, then why do they need most likely to begin experiencing symptoms. to happen?

44 Start Healthy starthealthy.com 45 STOP 4: HEALING According to the Mayo Clinic, popular remedies AND PREVENTION that should actually work include staying hydrated By taking the proper steps, mild infections, such as by drinking plenty of clear liquids (e.g., water, clear the common cold, should eventually dissipate on their broth, tea), getting adequate rest, using over-the- Everyone gets sick from time to time, own within seven to ten days. What are the proper counter nasal sprays for stuffiness, and keeping the but there are a handful of important steps? While you may have heard varying methods and air moist with a humidifier. Unfortunately, medications preventative measures you can take: theories for how to quickly remove a cold from your like antibiotics will not work for a cold or other system, there is no set cure. However, there is plenty viruses because they are only used to combat Frequently wash your hands with soap and water you can do to alleviate symptoms. bacterial infections. for at least 20 seconds

Don’t touch your face without washing your hands

Avoid contact with people who are sick

Disinfect surfaces of your home frequently

Maintain a healthy diet and sleep cycle

Stay active

Getting sick is one of the downsides to being human, and, while some of us are more prone to it than others, mild illnesses like the common cold and the flu are somewhat preventable. Now that you understand the process of how people get sick, you should be better able to protect yourself through winter and spring.

For more info, visit cdc.gov

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