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50 Getting Ahead of Migraines 56 Whole Detox 62 Your Brain on Exercise New research offers promising treatments Many detox programs have little staying Physical activity is a potent force for for the prevention of and recovery from power because they focus only on physical building muscles — and your gray these extreme headaches — and hope issues, such as digestion or metabolism. matter. Learn how moving your body for real relief for the billion-plus people This whole-person approach addresses conditions your brain, boosting your mood, worldwide who suffer from them. the emotional and mental aspects, too, concentration, creativity, memory, and By Pamela Weintraub encouraging deep healing on every level. much more. By Deanna Minich, PhD By Michael Dregni IN EVERY ISSUE

4 Experience Life Digital 7 Editor’s Note by Jamie Martin 9 Talk to Us 87 Perspective by Bahram Akradi 88 Meditation

12 Well Informed A closer look at spore-forming SBO 18 Learn This Skill probiotics, an expert Q&A on natural DIY Facial Lymphatic Massage relief from arthritis, and new research on This simple practice can help you breathe longevity and dog ownership. Plus, a free a little easier by supporting your lymph app to help kids manage their money. system and relieving sinus pressure. By Kaelyn Riley 14 On the Cover The Best Medicine 20 My Turnaround Functional-medicine doctor Rangan Full Strength Chatterjee believes prioritizing four pillars Playing lacrosse gave one young woman of health can improve our well-being and newfound body conﬁdence — and the revolutionize the practice of medicine. motivation to stop seeing food as the enemy. 14 By Heidi Wachter By Amari D. Pollard

2 / EXPERIENCE LIFE / May 2018 Craving more healthy-living inspiration? Sign up for Experience Life’s weekly and monthly DEPARTMENTS newsletters at ELmag.com/newsletters.

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REAL FITNESS REAL FOOD REAL LIFE 24 The Workouts 36 Nutrients 71 Balance Strength: Power Up Your Sling Systems Sugar Rush Life Support A functional full-body routine designed to An excess of sweet snacks and refined carbs Which is right for you: a therapist or coach? help you build strength and move better. can send your blood-sugar and insulin levels By Heidi Wachter By Andrew Heffernan, CSCS soaring, causing short- and long-term health consequences. These strategies can help 74 Head Out Cardio: Hill Runs you balance your blood sugar all day. Worth Their Salt Improve your cardio capacity with this high- By Experience Life Staff Discover the healing benefits of halotherapy. intensity Sisyphus workout. By Courtney Helgoe By Nicole Radziszewski 40 Confident Cook How to Poach Salmon 78 Good to Know 29 Break It Down One of the tastiest ways to prepare salmon Insights on navigating the empty nest, how The Overhead Press is also one of the easiest. Pair this basic to safely swing kettlebells, and the dairy– Technique and alignment tips that make it recipe with simple toppings and side dishes acne connection. easier (and more comfortable) to lift and to create healthy meals for any night of By Jon Spayde reach overhead. the week. By Maggie Fazeli Fard, RKC By Rebecca Katz, MS 81 The Living Experiment Clutter 30 Up Your Game 46 Honestly, Dara Take control of all the stuff that’s been To a Tee Just a Pinch weighing you down. Expert advice for improving your golf game Our food columnist contemplates the By Dallas Hartwig and Pilar Gerasimo while also preventing overuse injuries. virtues of salting to taste. By Yael Grauer By Dara Moskowitz Grumdahl 82 Nourished Self Behind the Scenery: People of Yellowstone 33 Strong Body, Strong Mind 49 Worthy Goods Inside America’s first national park. Becoming Visible Detox Defense By Heidi Wachter Our fitness editor shares her journey to a Go-to products to help you achieve healthier body — and mindset. elimination-diet success. 85 Worthy Goods By Maggie Fazeli Fard, RKC Feel Better Natural aids for cold and allergy symptoms.

ExperienceLife.com / EXPERIENCE LIFE / 3 Calling All Parents and Kids! We’re seeking stories about your experience with youth exercise and sports. Email your thoughts to us at experiencelife@ experiencelife.com, and include your ﬁrst name and age. Your insights could be featured in an upcoming article.

WE LOVE FEATURED @ MEET: Kallie Thomson, cofounder of Win EXPERIENCELIFE.COM his! 31 Bits, an ethical accessories line ABOUT: While traveling in Uganda, Kallie Thomson met women who made jewelry out of old posters but lacked an outlet to sell their goods widely. After returning FIND YOUR home, she cofounded • Powder power: Functional-medicine 31 Bits with the goal of providing practitioner Tiffany Lester, MD, on the sustainable, dignified jobs for artisans detox benefits of activated charcoal. FORE! Dial in your yardage with and helping them access the global ELmag.com/activatedcharcoal this rangefinder, and market. In addition to paper jewelry, • Wellness Healthy-habits rundown: strengthen your golf the line now includes woven bags, blogger Sarah Kay Hoffman shares skills with this swing home goods, and more. Learn more her daily routine. ELmag.com/ trainer and putting arc as at www.31bits.com. sarahkayhoffman you practice for greater • Expert advice For an online-only Q&A Farewell, dear foodstuff: success. Sign up for your on how to say goodbye to your favorite with Kallie Thomson, visit chance to win at ELmag food when it doesn’t love your body ELmag.com/31bits. .com/giveaways. back. ELmag.com/goodbyefood

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It’s slim, trim and ready for the gym. Our sleek 700mL bottle ﬁ ts everywhere. Cup holders, treadmills, your lifestyle. ©2018 FIJI Water Company LLC. All Rights Reserved. FIJI, FIT, the Trade Dress and accompanying logos are trademarks of FIJI Water Company LLC or its afﬁ LLC Company of FIJI Water trademarks logos are and accompanying Dress the Trade FIJI, FIT, All Rights Reserved. LLC. Company ©2018 FIJI Water Our Mission: Empowering people to become their healthiest, happiest, most authentic selves, and supporting their enjoyment of a balanced, sustainable, deeply satisfying way of life. Our Mantra: Healthy. Happy. For Real. Founding Editor: Pilar Gerasimo EXPERIENCE LIFE MAGAZINE EDITOR IN CHIEF Jamie Martin CREATIVE DIRECTOR Lydia Anderson DEPUTY EDITORS Craig Cox, Michael Dregni PRODUCTION DIRECTOR Jane Meronuck MANAGING EDITOR Courtney Lewis Opdahl GRAPHIC DESIGNER Jennifer Jacobson COPY CHIEF Steve Waryan DIGITAL DEPUTY EDITOR Anjula Razdan SENIOR EDITORS Maggie Fazeli Fard, Courtney Helgoe, Jill Metzler Patton DIGITAL CONTENT SPECIALIST Casie Leigh Lukes STAFF WRITER Heidi Wachter SOCIAL MEDIA EDITOR Tatyana McNamara ASSOCIATE EDITOR Kaelyn Riley BUSINESS/SPECIAL PROJECTS MANAGER Amber Johnson CONTRIBUTING EDITORS Catherine Guthrie, Andrew Heffernan, Jon Spayde CIRCULATION MANAGER Carrie Stafford FACT CHECKER/COPY EDITOR Lisa Leonard CONTRIBUTING WRITERS Pilar Gerasimo, Yael Grauer, Dara Moskowitz PRODUCT COORDINATOR Mary Quinn McCallum Grumdahl, Dallas Hartwig, Rebecca Katz, Deanna Minich, Amari D. Pollard, Nicole Radziszewski, Pamela Weintraub MARKETING MANAGER Laura Fogelberg

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6 / EXPERIENCE LIFE / May 2018 Editor’s Note

t happens whenever I’m over- efective means for staying balanced whelmed — the anxious, butter- mentally. It’s during activity when I flies-in-my-stomach, can’t-seem- process my thoughts and emotions and I to-stop-moving feeling. Pacing come up with actions or solutions to back and forth, forgetting what I went address tough problems and situations. into a room for, being short with those I’ve channeled grief through kettle- around me. bell swings and yoga sequences, and It happened a few months ago, as I found creative inspiration while doing was prepping for my family’s vacation. interval sprints on the treadmill. I’ve Despite several lists and an attempt to moved through anger and frustration start packing early, I found myself on on long runs and walks in nature. the verge of a meltdown as I surveyed It’s during exercise that I let go of my everything the four of us needed (or self-conscious tendencies and get lost in didn’t?) for our five-day cruise. It the moment, as I did in my first Zumba didn’t help that another Minnesota class (on the pool deck of said cruise snowstorm was forecasted and I was ship — yes, we made it!). Missteps and worried about our flight being delayed or canceled. The ship would leave port with or without us. My husband knew that I was reach- Exercise doesn’t make Working ing my breaking point and tentatively me forget about the It Out asked, after witnessing me take a few circumstances that stress deep breaths, “What about taking a me out, but it does help The oft-overlooked health break and going to the gym?” me approach them with benefits of physical activity. “No,” I responded without hesita- tion. “I have too much to do.” An hour a different mindset. later, I changed my mind. A workout was exactly what I needed. We made the trek to the club, where all, it just felt good to move my body in I felt myself begin to unwind after a new and unexpectedly joyful way. just a few minutes of warming up. By Exercise doesn’t make me forget the time I’d finished a quick strength about the circumstances that stress me circuit, the butterflies were gone. A out, but it does help me approach them little stretching to wrap things up, and with a diferent mindset — one that’s I found myself in an even more peace- more open-minded and considerate, ful state of mind. In total, the workout more patient and compassionate. The took less than 45 minutes, yet I felt bonus is that it helps me stay physi- saner and more relaxed. cally fit, too. A good sweat session — whether Like exercise, many of the strategies in the weight room, a yoga class, or we embrace to improve and manage our the sauna, whether it’s 15 minutes or health and well-being — eating healthy, an hour — does the body and mind a getting enough sleep, managing stress whole lot of good. As Experience Life — do much more than we might expect. deputy editor Michael Dregni reports They’re all connected, as functional- in this issue’s “Your Brain on Exercise”: medicine doctor Rangan Chatterjee “Exercise helps our brains balance explains in his cover story (page 14). hormones. John Ratey, MD, believes So while working out is my go-to that, along with alleviating depression, anxiety buster, what works for you may this harmonizing of our hormones be diferent. Whatever it is that brings also inoculates us against toxic stress you relief, make space for it — your and eases anxiety.” (For more on the body and mind will thank you. You r oughts? fascinating ways activity positively Email us at experiencelife influences the brain, see page 62.) @experiencelife.com. For me, working out and taking care JAMIE MARTIN is Experience Life’s editor in of myself physically is one of the most chief. Follow her on Instagram @jamiemartinel.

ExperienceLife.com / EXPERIENCE LIFE / 7

Tal k to Us

“Peace, Love, and Bean Sprouts” (January/February 2018) was a very thoughtful article. While we didn’t eat as much hippie food in our home when I was growing up, we did have a simple whole-food focus. I’ll certainly be checking out Jonathan Kauffman’s new book. Gale R.

GOOD INFLUENCE I adore your healthy-eating been eating a vegan diet for the section and always flip to it past year and a half, but I haven’t immediately. I’ve saved so many been feeling particularly ener- recipes from Experience Life. getic. I’m currently researching You always point out the impor- WISDOM FROM what might be best for me, so tance of eating lots of fruits and PAST ISSUES this information is useful. veggies, and this section is so I absolutely loved “Do It Kellie A. helpful in providing tips to make Anyway” (November 2017). it happen. Thank you, and keep Having experienced the typical To learn if a paleo/vegan hybrid all the amazing recipes coming. “How does that make you feel?” diet could be right for you, check Erinn H. approach of European-based out ELmag.com/peganism. HEALTHY models of therapy, I found this Your magazine has made explanation of Morita psychol- INSPIRATION such a positive impact on my ogy refreshing. It helped me real- What a completely beautiful life — nutritionally, physically, ize I need to give less power to and touching story from Eric and emotionally. I run an all- my demons by accepting them. O’Grey (“A Man’s Best Friend,” women mountain-bike club on Thank you for opening my eyes. January/February 2018). Long Island. I started this club Shannon S. Thank you so much for sharing through work, and it has grown your journey with us, Eric. significantly. We all ride, but I completely relate to “A Grain Congratulations, and may you we’re also passionate about of Truth” (July/August 2012) and Jake continue to bond. total wellness, and I frequently and the feeling that eating grains Experience Life welcomes your Sandra C. share links from your website. causes your body to crave more. comments and suggestions. Claudine G. I ate grain-free for a long time af- Please email experiencelife@ Wow! Eric O’Grey’s story is ter my first Whole30 in February experiencelife.com, connect with such an inspiration. It brought We just completed a vision- 2016, and I felt less bloated and us on social media, or send to: tears to my eyes, and now I board process, and Experience much better as a result. Since cannot wait to read the book. Life’s 2017 issues were the then, I’ve allowed some grains to Letters to the Editor Thank you for sharing — and main source of our words and slip back into my diet. Thank you Experience Life keep up the good work, Eric. imagery. Thank you for the for this timely reminder of why 2145 Ford Parkway, Suite 302 Sarah M. inspiration and amazing content. I gave them up in the first place. St. Paul, MN 55116 @empowering_all I have a renewed drive to keep Please include your city and “How to Roast a Chicken” grains out of my life for good. state. We reserve the right to edit (January/February 2018) is It’s great to see a magazine Karrie A. letters for length and grammar, great. We used to call this the doing such a fine job delivering and to publish at our discretion. “rubber chicken,” because important information without Thank you for providing all All submitted copy and materials it keeps bouncing back for all the gloss and huge photos of the viewpoints regarding these become the property of the another meal. 20-year-old fitness models. various dietary choices (“Paleo magazine. We do not return @what_caught_my_eye Sandra B. vs. Vegan,” May 2012). I have or guarantee the publication of unsolicited materials. For Your magazine has made such a positive impact on my life — reprint and publication requests, please contact experiencelife@ nutritionally, physically, and emotionally.” experiencelife.com.

ExperienceLife.com / EXPERIENCE LIFE / 9 Be the definition of

island inspired prints FEATURING

vanheusen.com Well Informed

Probiotics Spore-forming soil-based organisms in probiotic supplements and snack foods are becoming more in Popcorn? common, but they may not be right for everyone. s evidence continues to bacteria that reside in the human gut. a period of dysbiosis — a bacterial link a healthy gut to overall SBOs’ protective spores allow them imbalance in your gut — they can be well-being, many consum- to withstand both the manufacturing diicult to flush from your system, A ers are including probiotic process and the subsequent trip through warns Schmidt. Many are resistant supplements and foods in their dietary the stomach to the gut; the spores can to antibiotics. regimens. But some of these products then activate in the intestines. Research on the safety of contain organisms designed to nurture “Spore formers are often used ingesting spore-forming SBOs is still plants, not humans. because they will survive the exposure limited. People with dysbiosis or a A number of manufacturers are to air, the rigors of the lyophilization compromised gut are particularly at now adding soil-based organisms [freeze-drying] process, and the transit risk from pathogenic species of bacteria (SBOs) — a type of spore-forming through the hostile acidic environment and might want to play it safe by bacteria — to their probiotics because of the stomach,” says Michael Schmidt, sticking with the naturally occurring of SBOs’ superior ability to resist PhD, professor of microbiology and probiotics found in traditional the neutralizing efects of exposure immunology at the Medical University fermented foods, Schmidt says. to heat, light, moisture, and oxygen of South Carolina. Until more is known about during processing or while sitting on Though some SBOs may benefit the long-term consequences of store shelves. Food makers are also humans (before the rise of processed consuming SBOs, choose probiotic adding SBOs to popcorn, granola, and food, we consumed them regularly), supplements and foods that contain other shelf-stable foods. others can be pathogenic, explains resident human probiotic strains, SBOs are probiotic strains, but nutritionist Monica Reinagel, LDN. such as Bifidobacterium longum, they’re diferent from the bacteria found How they behave depends on the state Bifidobacterium lactis, Lactobacillus in the human digestive tract. These of your gut-bacteria profile. brevis, Lactobacillus plantarum, and organisms enrich soil for plants — but If SBOs don’t agree with your Lactobacillus acidophilus. they can compete with the beneficial microbiome and get a foothold during — LAURA FOGELBERG

Projected sales of probiotic $36.7 billion foods and supplements in 2018

12 / EXPERIENCE LIFE / May 2018 WHAT TO Natural Arthritis Rx TRY NOW Q&A With Susan Blum, MD, MPH ROOSTERMONEY Arthritis is the most common cause of disability in the United States, affecting A valuable money manager for families, one in three adults. In her new book, Healing Arthritis: Your 3-Step Guide to the RoosterMoney app helps kids track Conquering Arthritis Naturally, Susan Blum, MD, MPH, outlines a protocol that their pocket money and allowance — helps address the root causes rather than assuaging the pain with pills. how much cash they have, how they spend it, and how to save for goals. Along Experience Life | You write that the EL | Most conventional doctors the way, it helps parents teach healthy number of people with arthritis will treat the symptoms of arthritis — financial habits in the digital age. Free. skyrocket in coming years. Why is the inflammation and pain — by www.roostermoney.com the incidence rising? prescribing drugs. What are the Susan Blum | I believe it’s increasing problems with this approach? for three main reasons: SB | The first big problem is that you 1. We have shifted to a processed- are just treating symptoms and will food diet that is inflammatory because rely on drugs forever unless you treat Dog Owners of what is missing, but also because the underlying problem. The other of what is added — bad fats, sugars, main issue is that they have really bad Live Longer animal foods from feedlot cattle, etc. side effects because they suppress or Canine lovers already know the benefits 2. The world is moving faster with turn off your immune system, which of hanging out with Fido — companion- technology, people are sleeping less, makes you susceptible to getting ship, safety, and more exercise. A new productivity is higher, and people are sick from infections, not to mention Swedish study suggests that living with a more stressed. This directly harms the digestive upset and fatigue. dog might also lower your overall risk of immune system. premature death. 3. Our gut microbiomes are a mess. EL | Please describe your three-step Over a 12-year period, researchers arthritis protocol. sampled 34,202 people in the Swedish EL | Most people don’t associate gut SB | In step 1, food comes first. Do an Twin Register as well as 3.4 million problems with arthritic pain. Can you elimination diet, removing gluten, dairy, Swedes between the ages of 40 and explain this? soy, corn, eggs, sugar, processed food, 80 in a national database. The findings, SB | Let’s start with the 100 trillion and nightshades. Focus on eating the published in Scientific Reports, showed bacteria in the gut that have evolved good stuff: antioxidants, polyphenols, that dog ownership was associated through the history of humankind to fiber, whole foods, healthy fats. Take with a 20 percent lower all-cause death keep the digestive tract healthy. They supplements to reduce inflammation: rate. Individuals who lived alone reaped support our immune systems and keep fish oil, vitamin D, curcumin, antioxi- the greatest benefits: Their overall risk the intestinal lining strong. . . . When dants, collagen. of death was reduced by 33 percent you have an overgrowth of harmful Step 2 is gut repair: two months compared with those without a dog. microbes, or not enough good bacteria, of herbal gut cleansing supported by Researchers also suspect that this is called dysbiosis, and it can glutamine and probiotics. owning a dog may increase social damage your intestinal lining. Step 3 is the long-term plan: a contact, reduce stress, and improve gut The intestinal lining provides a Mediterranean-based diet; focus on microbiome and immunity (because barrier, keeping what’s inside your trauma, stress, lifestyle, and sleep; dogs track dirt into the home). All these digestive tract from leaking into your and gut support with food, probiotics, factors offer protective benefits that body. If the lining gets damaged, and glutamine. have been shown to extend lifespan the food and bacteria in the gut can — ANJULA RAZDAN — offering more evidence leak into the body and trigger an that letting your life go immune reaction. to the dogs can The immune system can react be good for in many ways, which all release your health. inflammation messengers and free — HEIDI radicals throughout the body. Studies Web Extra! WACHTER have identified high levels of these compounds inside the joints of people For more specifics on Blum’s protocol, with arthritis and shown that they see ELmag.com/arthritis. are the cause of the inflammation and damage.

ExperienceLife.com / EXPERIENCE LIFE / 13 On the Cover The Best Medicine

BY HEIDI WACHTER Rangan Chatterjee, MBChB, is on a mission to improve individual well-being and transform the doctor–patient relationship with a simple message: Good health begins at home.

single incident changed how British doctor Rangan Chatterjee Photos at right practiced medicine. While on and left by vacation in France six years ago Kwaku Alston, shot on location with his family, his then 6-month-old son had in Los Angeles. a convulsion. After a harrowing evening in the Photos above emergency room, they discovered that it had and at top been caused by a preventable vitamin deﬁciency. left provided “I couldn’t believe that, as a doctor, I hadn’t courtesy diagnosed the problem,” Chatterjee says. “But of Rangan it drove me to learn why it happened and how I Chatterjee. could undo the damage it caused.” His research led him to functional medicine, a whole-person approach that aims to uncover the root causes of disease. Chatterjee, now 40, began applying the principles to his own family’s health. show, Chatterjee’s house calls provide insights “My 7-year-old son is thriving,” he says. into his patients’ health that typical clinic visits He uses this expanded set of healing tools don’t. By observing how people eat, sleep, move, with all his patients, too. “Conventional medical and cope with stress, he notices patterns and training that focuses on treating symptoms is other factors — such as the role of support useful for acute problems,” he notes, “but it’s systems — that afect their health. not as helpful for dealing with the epidemic of Chatterjee shares his prescription for well- lifestyle-related conditions ﬂooding our oices.” being in his new book, How to Make Disease In 2016 Chatterjee brought these ideas to a Disappear, and a new podcast, Feel Better, Live wide audience via a groundbreaking BBC One More. “Our lifestyles can truly be our best television series, Doctor in the House. On the medicine,” he says.

14 / EXPERIENCE LIFE / May 2018 I’ve seen tens of thousands of patients in my 16 years of practice, and what I’ve learned is that everyone has the ability to feel better than they currently do.”

ExperienceLife.com / EXPERIENCE LIFE / 15 On the Cover

Everything in the body is connected, else happy? What has somebody else which means good health is a combina- done for you today to make you happy? tion of everything we do. That’s why What have you learned today? I’m so passionate about this four-pillar Doing this has brought us closer as a approach. If you change one thing, you family. It also really shifts your mindset. change everything. We’ve all felt the beneﬁts.

EL | What are some ways to prioritize EL | What have you learned from each pillar? doing the show Doctor in the House? RC | For food, it’s less about worrying RC | Every single person I see on the about fats, carbs, and protein, and more show — who had all worked with general about focusing on eating whole foods. practitioners and specialists — see Make your house a safe zone by minimiz- health improvements. Why can I get ing the processed foods in your kitchen these people better when others in the so you won’t be tempted. It’s a toxic medical profession haven’t been able to? world outside your front door, and it’s It’s not because I’m anything special; it’s hard to make the best decision out there because I take a different approach, and all the time, so control it where you can. its foundation is the four pillars. That’s Move in ways consistent with human empowering for me, patients, and the biology, which means moving all the time, millions of viewers tuning in. Q&A not just for a concentrated time each I felt really exposed, too. As a doctor, Experience Life | How has the way day. So, while it’s important for people you’re insulated by the four walls of you practice medicine changed? to hit the gym, I also encourage them to a consultation room. You can stay RANGAN CHATTERJEE | I’ve always take 10,000 steps a day. It’s a simple, emotionally detached, which I think felt a slight disconnect with the way I motivating, trackable goal. Also, don’t allows you to keep going on with your was trained to look after patients and forget about strength training. You can do day seeing lots of people with lots of the practice of medicine. After medical body-weight movements for five minutes different problems. school, exams, and rotations, I was a day and see remarkable differences. But on the show I get to see patients frustrated by how specialized medicine If we all prioritized sleep for a week, it experiencing health problems — like was and shifted to general practice would be life changing. But we’re all busy migraines — in their daily lives. It’s because I thought it was undervalued and have many distractions that keep us different to see people and their families and was a way to help more people. up late. My simplest tip for prioritizing going through something in person than I’ve seen tens of thousands of patients sleep is “No Tech 90”: 90 minutes before hearing about it during a clinic visit or in my 16 years of practice, and what I’ve bed, switch off all the electronics. reading about it in a textbook. They learned is that everyone has the ability Finally, the pillar I’m most passionate become more than patient names on to feel better than they currently do. about, and the one I struggle with the a list. Their suffering motivates you to When I started using functional-medicine most, is relaxation. Five years ago, figure out what’s causing the problem. principles to treat patients, I found for the I would have said food is the most I feel so privileged as a doctor, and as a first time in my career that people were important pillar, but I’ve changed my person, to have these experiences. truly getting better. mind. It’s relaxation. Our brains are on I love interacting with my patients overload from the minute we wake up to HEIDI WACHTER is an Experience Life the minute we go to sleep. My tip is to and trying to figure out the cause of staff writer. their problems and how to inspire them spend 10 to 15 minutes every day on “me to make a change to rid themselves of time” — that means doing something, the condition. Honestly, it’s addictive! unashamedly, for yourself every day that I’ve never enjoyed medicine as much as doesn’t involve your phone. I do today. EL | What have you changed in your EL | You describe four pillars of health own life to prioritize the four pillars? in your new book — what are they and RC | I completely changed my diet. It was why are they important? difficult at first — I would get tempted by RC | Modern life is having a negative processed foods — but if you keep eating impact on our health, but I’ve realized that whole foods, it’s amazing how your taste good health comes down to four key areas: buds change and how much less tempted food, movement, sleep, and relaxation. you get. Most people already understand the My family also made the decision to importance of the first two — what sit around the table each evening and Video Extra! we eat and how often we move. But I eat together. My wife, kids, and I also To hear more from Rangan Chatterjee, believe sleep and relaxation, or stress do a gratitude exercise that involves MBChB, watch our exclusive behind- management, have had their roles in our answering three questions: What have the-scenes video at ELmag.com/videos. health downplayed. you done today that has made somebody

16 / EXPERIENCE LIFE / May 2018

Learn This Skill DIY Facial Lymphatic DIRECTIONS: Use light pressure — just enough to move the skin without pressing more deeply — at a rate of about one movement per second.* Massage BY KAELYN RILEY This easy self-care technique can he lymphatic Place your ring fingers on the notch where system 1. help clear your head of congestion your clavicle meets your and sinus pressure. filters the breastbone, then slide Tbody’s toxins them up slightly until you and waste through reach soft tissue. Press lymph vessels. It also in and down toward circulates infection- your collarbone. Repeat fighting white blood 50 times. cells, encouraging a more resilient immune response. Place your fingers and tops of your A sluggish lymph 2. palms on the sides of system, however, can your neck, with pinkies at lead to fluid retention, a 45-degree angle under swollen glands, and your ears. Pull down at a chronic sinusitis; 45-degree angle toward seasonal allergies your collarbone. Repeat often exacerbate 50 times. these conditions. A professional lymphatic-drainage Bring your hands together so your massage efectively 3. middle fingers are supports your lymph touching. Place your system, but if that’s joined hands on the back not in your budget, of your neck and pull this DIY technique is straight down on the a good alternative. It back of your neck. Repeat mimics the action of 50 times. your lymph vessels by gently moving fluid from your face and Arrange your fingers on either side of each neck downward to- 4. ear, with your pinkies and ward your collarbone, ring fingers close to your where it will empty face and your middle and into the blood vessels index fingers behind your near your heart. ears. Pull straight down Stimulating this toward your collarbone. process at bedtime Repeat 50 times. can help drain the sinuses, relieve congestion, and Then perform the reduce fluid retention, 5. steps in reverse, ending at step one, to help so you’ll wake up with drain the fluid from your a clear head. head and neck.

*This technique isn’t for everybody. If you have an active fever,

serious circulatory or cardiac issues, or any malignant ailments, PHOTOS: TERRY BRENNAN; STYLING: PAM BRAND check with your physician before proceeding. 18 / EXPERIENCE LIFE / May 2018 RACE BECAUSE YOU LOVE IT. JOIN BECAUSE YOU CARE.

IN PARTNERSHIP WITH

Photo: Tamar Levine Join now! SavetheChildren.org/TeamSave Team Save the Children offers athletes of all abilities a chance to join us in a race while raising much-needed funds to help children. My Turnaround

Amari D. Pollard BEFORE: As a child, Amari often felt insecure about her weight and turned to food for solace. AFTER: Playing lacrosse helped Amari begin to see her body as powerful and capable.

Joining her high school varsity lacrosse team Full helped one young woman break her diet–binge Strength cycle and reclaim her self-conﬁdence. BY AMARI D. POLLARD

’ve always found nis. My rounder belly was was ridiculous, but I felt so she could see me eat. comfort in food. covered by a tight one-piece. humiliated. That’s when I My inconsistent eating I Every Friday when When I returned from started hating my body. habits also included episodes I was growing up, camp, I started to question I avoided mirrors and of bingeing. When the empty my family would gather my appearance. Was I too began to find comfort in feeling became too much to together for pizza and a large? Was my skin too dark? baggy clothes that made bear, I would blindly fill my movie. Before dance class, Was my hair too kinky? In me seem shapeless. When I stomach with whatever was I always ordered a fish most situations when I was started playing lacrosse two in the house, snacking until sandwich and onion rings growing up, I was the token years later, I discovered a my abdomen ached. from Burger King. When I black girl. I was the only new way to hide. I was doing everything felt sad, my solution was a speck of color in the room, With each practice, I lost I could to control the way pint of Chunky Monkey ice and I was conspicuous: big a bit of weight. I loved feel- people saw me. It was like cream. As long as flavor and hair, big glasses, big stomach. ing lighter, and I intended to wall ball, a drill we did at texture flooded my senses, I practiced lowering my stay that way. So I stopped lacrosse practice. I was everything felt all right. voice and relaxing my hair eating breakfast. Then I throwing the ball harder and The first time I thought to blend in. Still, I always felt traded lunch in the cafeteria harder at the bricks to test about my weight was at like I stood out. for reading in the library. my reflexes. I enjoyed the summer camp when I was 8. My mom would mention emptiness in my stomach As I looked at the girls lined Growing Hungry how tiny I was with a note because I thought it meant up on the lakeside dock, I In fifth grade, a classmate of concern in her voice, so that I was winning. The could see their flat stomachs started a rumor that I I made sure to have dinner only thing is, you can’t beat peeking out from their biki- was pregnant. I knew it with my family every night a wall.

20 / EXPERIENCE LIFE / May 2018 The Breaking Point shoulders, the harder I could Saturday mornings in bed, I I learned the hard way drive toward the goal. visited the farmers’ market, Amari’s that being skinny doesn’t Every part of me had which helped me understand equal happiness. People a purpose, even the parts the benefits of buying local. Top 3 complimenting my looks I hated. My coaches Most importantly, my didn’t make me feel prettier. consistently focused my new eating habits allowed Success Chasing after other people’s attention on enhancing the me to be more present in Strategies acceptance didn’t increase power I already had — and my life. I wasn’t distracted my self-worth. When I so I started to believe that during practice by fantasies thought I was my best self, what I had was pretty great. about what I could eat 1 I felt the most isolated, But what I loved most for dinner, and I wasn’t paranoid, and depressed. about lacrosse was that it preoccupied with hunger Practice self-love. Avoid- My anxiety was a nagging wasn’t about my weight or pangs during classes. I ing mirrors fueled Amari’s voice in my head. Every time my skin or how “white” my could stay in the moment, distorted body image. someone commented on voice sounded. I didn’t feel concentrate on what was “Now, every day, I study my body or how my speech like a spectacle on the team. in front of me, and have the my reflection and note the parts of me I love,” she made me “sound white,” I was just another girl with a energy to execute plays. explains, “because I know that voice grew louder. And stick, working toward a goal I started spending more that my body deserves because I didn’t want to give with my teammates — and time with my friends, and respect and appreciation.” anyone the chance to judge that was liberating. each time I left the house to me, I hid myself away. I go somewhere new or meet stopped going out with my Connecting to Health up with someone, I felt more friends and instead spent To live up to my potential confident. When I eventually 2 weekends in bed, feeling on the field, I had to change gained some weight as a weak and exhausted. my relationship with food. result of my healthier diet Treat yourself. “As I wasn’t at my best on I started getting up earlier and increased muscle, I long as you’re thoughtful the lacrosse field either. I to make breakfast, which wasn’t alarmed. I could feel about what you’re eating wanted to be the kind of was usually eggs or a the strength in my body, so 80 percent of the time, player who went home from yogurt parfait with pears it was easier to let go of my it’s OK to indulge the other 20 percent,” she practice to do more drills, and cashews. Then, I began self-conscious tendencies. advises. “If I’m craving a but I was too drained from snacking between classes. For the first time, my cheeseburger, I can go for obsessing about my body. When I traded Gushers and sense of self was connected it with no regrets.” Then, in the spring of Cheetos for fruit and nuts, to something internal — my sophomore year of high I felt more satisfied, so I the choices I was making school, when I desperately wasn’t starving when I sat and the new energy I was needed something good in down to eat lunch. bringing to my life — rather 3 my life, I made the varsity After watching a few than my appearance. team. It pushed me to eye-opening documentaries There have been times Make it fun. It’s hard rethink my priorities. in health class about the food over the past few years when to stick with a habit you My new coach had system, I started making my I’ve slipped into old habits. hate. “I love reframing introduced me to the sport own lunches, too. I wanted And I still have moments of exercise with fun activities like tennis or when I was in middle school. to eat more produce and stay uncertainty, when I struggle yoga. Instead of dreading He spotted a talent in me away from packaged fare. to look in the mirror and the my morning workout, I that I had never considered, I’d never realized there anxious voice in my head wake up excited to try and I didn’t want him to see was so much room for cre- grows louder. something new!” me as unfulfilled potential. ativity in meal preparation. It The diference is that My whole life, I had was fun to play with new sea- now, at 23, I can recognize viewed my body as a sonings and to see how color- those moments of weakness problem. But the way my ful I could make my salads. I and choose to show myself coaches talked about the experimented with diferent love. I feel more at ease power in my muscles made vegetables, such as asparagus in my body and have a Tell Us me want to believe in and squash, and started eat- greater sense of self-worth, Your Story! myself. The more strength ing protein regularly because so I’ve learned to move Have a transformational I had in my legs, the more it helped me feel full. through anxiety by leaning healthy-living tale of your own? Share it with stable I’d be when attackers Gradually, those foods on what I know about us at experiencelife@ tried to maneuver around became the center of my myself: I’m strong and smart experiencelife.com. me. The more brawn in my meals. Instead of spending and worthy.

ExperienceLife.com / EXPERIENCE LIFE / 21

Real Fitness

Obstacle-courseFAIRWAY events PLAY like Nearly 24 million people played golf in the United States in 2016 — and while they were teeing up, many were also improving their health.

Walking and carrying your bag for 18 holes challenges your core muscles and can help burn up to

2,000 calories. Golf is linked to improved cardiovascular, metabolic, and mental health. A 2008 Swedish study found that golfers live an average of 5 years longer than nongolfers.

A few hours of fresh air and sunlight while on the course can reduce stress while boosting your vitamin-D levels.

Page 30 Find expert training and technique tips to help you improve your golf game — and avert injury on the links. Real Fitness The Workouts • Strength Power Up Improve your ﬁtness with functional movements your You r S l i n g Sy s te m s body was made to do. BY ANDREW HEFFERNAN, CSCS

long-standing exercise Groups of muscles, he says, work • The anterior oblique subsystem philosophy considered the together to produce harmonious, full- (AOS) runs diagonally across the front body to be a collection of body movements, such as running, of your torso and helps you pull down A parts: one move or machine jumping, and climbing. and across your body. to isolate the chest, another for the back, Facilitating these movements are • The posterior oblique subsystem yet another for the calves, and so on. about a dozen sling subsystems — (POS) follows the same path as the These days, experts see beyond trains of muscle and connective tissue AOS across the back of your torso and the divide-and-conquer approach to that crisscross the body like racing is designed for lifting and rotating. ﬁtness. “Movement isn’t isolated,” says stripes. There are four primary slings: • The lateral subsystem (LS), the Life Time master personal trainer Billy • The deep longitudinal subsystem smaller muscles around your pelvis Anderson, NASM-CPT, PES, CES. “It’s (DLS) runs vertically along your back and groin, aids single-leg movements integrated and connected.” and works as you walk. and balancing. “Once you understand the basics,” Anderson says, “you’ll see how you’re using these slings in everyday life.” (Learn more about sling systems at ELmag.com/slingsystem.) That’s the main point of this approach: to help you develop and hone physical skills that are directly transferable from the gym to your real life — movements like twisting, bending, and balancing. This workout was developed by Anderson and Minneapolis-based physical therapist Erika Mundinger, DPT, OCS, CIMT. It’s designed to build strength, burn fat, and leave you moving and feeling better — in less time than your typical workout. “Since you’re training so many muscles at once, you don’t have to train as long,” says Mundinger. Isolation moves have their place, particularly if you’re rehabbing an injury or just beginning your ﬁtness journey. But when you’re healthy, “go global,” Mundinger recommends. Web Integrate your sling systems and let Extra! your body become more than the sum

For full descriptions and demos of these of its parts. PHOTOS: KELLY LOVERUD; STYLING: PAM BRAND; MODEL: MICHAEL MUELLER moves, go to ELmag.com/slingworkout.

24 / EXPERIENCE LIFE / May 2018 The Workout Warm up with ﬁve minutes of easy cardio, light dynamic as a pair until you have completed the total number of stretching, or calisthenics. Then perform the following sets. On exercises 1A and 1B, for example, do a set of movements in sequence, focusing on excellent form. Stop eight to 12 renegade rows on each side, followed by a set each set as soon as your form starts to break down. of 10 to 15 cable lifts on each side, then repeat until you On exercises listed with just a number, perform what have completed two or three sets of each. Rest before is called a straight set: Repeat two or three sets of just performing supersets of 2A and 2B in the same fashion. that movement. Perform this workout once or twice each week, doing On exercises marked with a number and a letter, cardio, mobility, or another full-body strength workout on perform supersets, alternating between the two exercises the other days.

1A. Renegade Row (AOS) Row the dumbbell toward your hip, then reverse the movement. Keep your core engaged and your shoulders and hips square to the ﬂoor.

In the high-plank position, with your gaze forward, grasp a medium-weight dumbbell in one hand.

Perform two or three sets of eight to 12 reps per side.

1B. Cable Lift (POS)

Stand sideways to a cable machine Maintain a ﬂat back and hinge at the hips Perform two or three sets with feet about shoulder width apart. to rotate the body from low to high. of 10 to 15 reps per side.

ExperienceLife.com / EXPERIENCE LIFE / 25 Real Fitness The Workouts • Strength

2A. Bear-Crawl Bag Pull (POS)

From a tabletop position Reach with one hand to over a sand bag, lift onto pull the bag forward. Bear your toes so your knees crawl until the bag is again hover a couple of inches between your feet. Alternate above the ﬂoor. hands with each pull.

Perform two or three sets of 10 pulls per arm.

2B. Side Plank With Leg Raise (LS)

Keeping your elbow aligned with Make sure your hips stay stacked and Perform two or three sets your shoulder, lift into a side square, without swaying side to side or of 10 to 15 reps per side. plank. Squeeze your glutes to dipping down, throughout the movement. raise and then lower your top leg. (Use a wall behind you as an optional guide.)

3. Single-Leg Windmill (DLS)

Keep arms extended and Move slowly and intentionally as you bend Perform two or three sets maintain a slight bend in forward and rotate your torso to reach the of eight to 10 reps per side. the knee of the standing leg opposite arm toward the opposite foot. throughout the movement.

ANDREW HEFFERNAN, CSCS, is an Experience Life contributing editor.

26 / EXPERIENCE LIFE / May 2018 Real Fitness The Workouts • Cardio

RunsHill The Sisyphus workout takes hill repeats to the next level. BY NICOLE RADZISZEWSKI Sisyphus Workout f you’re searching for a simple way to amp up your cardio WARMUP WORKOUT training, look no further than the Start with a 10- to 20-minute Locate a hill with a moderately steep incline that I easy-paced run, followed by is long enough to allow for a two-minute run — a nearest hill. Incline workouts improve endur- a five- to 10-minute dynamic quarter-mile is plenty for most people. Then, perform warm-up. four hill repeats as noted below. ance, increase cardiovascular capacity, burn fat, and build leg strength, says Rebekah Mayer, RRCA, national training manager of Life Time Run. THE PACE THE FORM “When programmed into interval training, hills allow you to push into a Uphill Uphill higher heart-rate zone,” she explains. Aim for an intensity that is challenging Lean forward from your ankles and Without having to sprint, you burn but sustainable for the full uphill gaze slightly uphill. Focus on landing more fat than you would while running interval. It should be a pace at which it on your toes, lifting your knees, and on a flat surface. Running uphill also is “difficult to carry on a conversation,” pumping your arms. Keep your steps works your quads, glutes, and calves. says Mayer. If you know your 5K pace, quick and light; avoid long strides The Sisyphus workout is named use it as a guideline. or lunging. after the Greek king who paid for his Downhill Downhill crimes by rolling a boulder up a hill — Recover with a slow jog or walk. Catch Shorten and soften your stride. Walk only to see it roll back to the bottom your breath and shake out your arms. as needed. before he reached the top, forcing him to start over, again and again. The protocol trains you to not only THE REPEATS push beyond your comfort zone, but to also adequately recover. Repeat 1 Repeat 2 Repeat 3 Repeat 4 Runners can practice hill intervals Run uphill for 30 Run uphill for 60 Run uphill for 90 Run uphill for two in the of-season to build strength seconds, then jog seconds, then jog seconds, then jog minutes, then jog for flat races in the 5K to 10K range. or walk back to or walk back to or walk back to or walk back to Marathoners might incorporate the the bottom. the bottom. the bottom. the bottom. Sisyphus workout into midseason One set of all four repeats equals about five minutes of uphill running. New runners and training to prepare for hilly courses. beginning exercisers should start with one set. Advanced exercisers and experienced Those who aren’t training for a runners can complete two or three sets. specific race but want to build general fitness can perform this workout two or three times a month — yes, per NICOLE RADZISZEWSKI is a writer and personal trainer in River Forest, Ill. She blogs at month, because it really is that intense. www.mamasgottamove.com.

ExperienceLife.com / EXPERIENCE LIFE / 27

Real Fitness Break It Down The Overhead Press Reap the rewards of this upper- body move with simple form fixes. Stack your shoulders over your hips, drawing BY MAGGIE FAZELI FARD, RKC shoulder blades back and down. As you lift, take ifting weight care that your overhead — wrists are straight whether by and your forearms pressing a set perpendicular to L the floor. of dumbbells, heaving a carry-on bag into an airplane’s overhead compartment, or stacking dishes onto a high kitchen shelf — is a common movement in our daily lives. Draw your While we often do it without much abs in and pull thought, as in the case of many every- your ribs down day chores, pressing objects overhead to stabilize the shoulders and carelessly can be dangerous. When protect the setup is poor or the wrong muscles are lower back. engaged, the press can lead to aches Widen or narrow your grip to find and tension in the neck, shoulders, a comfortable elbows, and lower back. position. Keep When done well, however, it’s a NOTE: You can your elbows also do this move powerful way to build strength and close to your with kettlebells stability in the arms, back, and core body to protect and dumbbells. Try while improving mobility and posture. wrists and holding weights The more mindfully we perform shoulders. in both hands, or the exercise and its variations, the perform the exercise better those skills will transfer to with one arm at a everyday life — making it easier time. For one-armed and more comfortable to lift and presses, take care reach overhead. to stay upright — shoulders over hips — and avoid bending MAGGIE FAZELI FARD, RKC, is an or shifting weight to Experience Life senior editor. one side. 1. 2. 3. Place a barbell in Assume an overhand Brace your core and glutes a rack at shoulder grip and step close to and, with control, press the Web Extra! height. Load it with the bar, allowing it to sit barbell straight overhead, For moves to an appropriate across your chest, on the moving your chin out of warm up your weight (or, if you’re front of your shoulders. the way. Once your arms shoulders, plus a beginner, use just With feet about hip are straight overhead, three of our favorite the bar with no width apart, lift the bar reverse the movement variations, visit added weight) and up and step away from and slowly lower the bar ELmag.com/ overheadpress. stand facing it. the rack. back to your chest. PHOTOS: CHAD HOLDER; STYLING: PAM BRAND; MODEL: ROBERT CLARK

ExperienceLife.com / EXPERIENCE LIFE / 29 Real Fitness Up Your Game To a Tee A good golf game requires more than just a well-practiced swing. These tips will help you build physical and mental capacity to enhance your enjoyment of every round.

BY YAEL GRAUER

s the saying goes, golf seldom use, further increasing can be a good walk the risk of injury. A spoiled — in part The key to success lies in because it’s a decep- preparation, explains Total Gym tively grueling sport that can be master trainer JayDee Cutting hard on your body. III, creator of the CoreGolf Consistently manipulating Fitness program. Training the ball’s flight requires strength, at home or in the gym can agility, and mobility from head bolster your general fitness and to toe, as well as endurance teach you to properly torque to spend several hours on the your upper body to create a course. Even golfers who travel powerful, fluid motion — from by cart from hole to hole need the backswing through the enough energy and fitness to downswing and follow-through. stand for long stretches and Golfers need adequate mobility repetitively torque their bodies. through the thoracic spine (upper Many golfers complain and middle back) and a strong, of lower-back pain, which is well-coordinated core that can often the result of their swing’s handle the taxing nature of twisting motion coupled with repetitive spinal rotation. poor swinging posture. This Training for golf not only combination is exacerbated can prevent injury, Cutting by repeating that complex says, but it can also boost your movement dozens of times overall game by strengthening during a typical round. your lower body and core while In addition, few of us play golf keeping your spine supple. more than once a week, and this Incorporate the following can stress parts of the body we exercise and mindset tips to improve your score — and your enjoyment on the course.

30 / EXPERIENCE LIFE / May 2018 Golf Training and Techniques Gear Essentials Establish a preshot routine. “smooth” during their backswing and Visualization is a key component of “easy” during their follow-through. PUTTING ARC: success in many sports, and golf is no “This helps focus the mind, so it’s This simple, light- exception. To begin, select the proper not wandering into Ugh, I had a triple weight piece of club, step up to the ball, and imagine bogey on the last hole,” says Cutting. gear helps develop a the shot in your mind, picturing the consistent and efficient flight of the ball. Next, set up behind stroke. Available in the ball and rehearse your swing. Use DRILL: Build strength to improve several sizes. $36–$70 at this time to relax, loosening your arms posture and reduce back pain www.theputtingarc.com. and hands with each practice stroke “Not many people realize that all the while breathing mindfully. Once you power in golf comes from your legs settle on your footing during this and core” — not the arms, Cutting BUSHNELL TOUR V4 rehearsal, don’t shue your feet when says. He recommends two basic moves JOLT RANGEFINDER: you address the ball. to beef up those muscles: Improve your club • Walking lunges strengthen and selection and shot mobilize your entire lower body (legs, accuracy with this compact tool that hips, and glutes). Hold dumbbells at measures yardages your sides for an added challenge. Visualization is a key ranging from 5 to • component of success Planks improve core stability. Try 1,000 yards. $300 at in many sports, and golf performing them high on your hands, www.tgw.com. low on your forearms, and on your is no exception. side. Aim to hold for 30 seconds. Add these to your workout routine H4 POWER FAN and use them as a pregame warm-up. RESISTANCE Hone your swing. Experts recommend SWING TRAINER: developing one basic swing that takes DRILL: Improve hip and This resistance- your unique physiology, comfort, shoulder mobility training device can and goals into account. A motion that The dynamic twisting and hunched, help you increase you can perform repeatedly without internally rotated shoulder position distance and control injuring your body will elevate your that occur with each swing can lead while also building game in a sustainable way. A golf pro to tightness in the hips and shoulders. golf-specific muscles. $60 at www.golf or master coach can help you discover Try these stretches for relief: trainingaids.com. your swing; practicing is then integral • Seated figure four: Sitting on a to success. chair, lift one foot and place it across Mind your mindset. Golf is played on the opposite thigh, just above the varied terrain and is not by nature kneecap. Use your hip muscles to as reactive as other sports, making draw your knee down until you feel a BAG BOY TRISWIVEL it a game of focus, explains Cutting. stretch through the hips. II PUSH CART: A push Instead of obsessing over your last • Downward-facing dog: Begin cart offers the fitness bad shot or worrying about the water in a high-plank position, then press benefits of walking hazards and sand traps to come, he rec- your hips back and up until you form the course without the ommends teaching yourself to focus on an inverted-V shape. Let your head burden of carrying a heavy bag. $250 only your swings and hitting the ball. hang loosely to feel a stretch in the at www.bagboy . Professional golfers stay focused shoulders and lower back company.com. by using preshot routines, such as the one described above. Another way to concentrate during a round is to create YAEL GRAUER is a health and fitness writer, a mantra in tune with your swing. For and managing editor of Performance Menu: example, some golfers think the word Journal of Health and Athletic Excellence.

ExperienceLife.com / EXPERIENCE LIFE / 31

Real Fitness Strong Body, Strong Mind

Becoming Visible Our ﬁtness editor recalls the forces that launched her on a journey toward a healthier way of life.

BY MAGGIE FAZELI FARD, RKC

t started with lewd comments from ity and bouts of exercise. My weight a boy in school, followed in short fluctuated, and my body continued to I order by “compliments” ofered be the topic of mostly well-intentioned, by adult men to my parents: “She’s but no less inappropriate, conversation. to disintegrate — my own patterns. going to be trouble.” Wink, wink. When Exercise was the variable I felt most Biofeedback testing and intuitive train- I was teased (or criticized myself) comfortable controlling. It was a plea- ing played a huge role, connecting me for being “fat,” my mom came to my sure and a punishment, and the more to my body and my emotions in new defense: “You’re not fat. Your boobs I expanded my fitness repertoire, the ways. But some habits die hard. are just getting bigger.” more tools I had to manipulate the feel- The biggest challenge has been When people ask me when and ing in my body, for better or worse. deciding to show up in the world — to how I began my fitness journey, these It’s hard to pinpoint my wake-up be seen and heard, and to accept that I are the moments I never share. Today call. Perhaps it was the cessation of have value simply because I exist. my credo is this: Value your body for my period, the insomnia, the weight A friend recently confided that she what it can do, not for how it looks; let fluctuations that began to occur inde- often overeats to the point of experi- it take up the space it needs, no matter pendently of my manipulations, the encing physical pain. She said it was how other people feel about its size. discovery of a small (noncancerous) “weird.” She couldn’t imagine anyone But two decades ago, I wanted noth- tumor on my pituitary gland, or the doing this, so why did she? ing more than to disappear. chronic back pain. I could have simply reassured her At 13, my height and bra size were and pointed her to resources on binge exactly average for a grown woman, eating. Instead, I asked her if I could but I felt monstrous among my peers. Today my credo is this: share my own story, if it would make Dieting was my recourse. I plotted out Value your body her feel less alone. a 1,200-calorie-a-day meal plan. Every While I’m sure people in my life had day after school, I exercised — in pri- for what it can do, guessed at my habits, it was the first vate. From fitness videos, I learned to not for how it looks. time I’d spoken the words. In doing so, squat, curl, punch, and yoga-flow. I felt less alone. The weight dropped, and I hid in I also realized that it had been ever-loosening clothes. I took care not Or maybe it was some combination at least a year since I had inflicted to lose too many pounds, though; being of all these signs. My body seemed to pain on myself in this way. I cried at too thin would also draw attention. be screaming, Take care of me! the thought. In time, restricting food became I was ashamed of my actions, by my I’m now sharing my experience more and more diicult. And as my inability to just be “normal.” I knew through the fitness filter of this column. hunger grew, so did my goal. better. But I didn’t know what to do But it could just as easily be a discus- I still wanted to disappear, but I also about any of it, and it wasn’t something sion on sexuality, identity, self-aware- wanted to feel something. It turns out I felt I could talk about. ness, or how we talk to and about our that existing as a ghost is dissatisfy- When I moved to Minnesota in 2013, young girls and boys. ing for living humans. I found a new I joined this magazine, which discussed For me, these issues are intertwined delight in the discomfort I could inflict body issues very diferently from my in such a messy way that it still feels by overeating and overexercising. The internal dialogue. I found a fitness com- impossible to tell the whole story. physical pain matched whatever was munity that valued exercise as nourish- But, for the time being, I ofer this happening inside, and that felt good. ment for the body and soul. I wanted storyline, one more thread in the narra- Or maybe vice versa — this history is a so badly to embrace these values that I tive of how I became “fit.” knotty mess that is diicult to untangle. admired but struggled to integrate. For years I vacillated between food Painful trial and error has helped MAGGIE FAZELI FARD, RKC, pictured above at restriction and binge eating, inactiv- bring awareness to — and has begun age 11, is Experience Life’s senior fitness editor.

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Real Food

Page 40

With its heart-health benefits, high-quality protein content, and myriad vitamins and minerals, salmon boasts an impressive nutritional profile. This Poached Coconut-Ginger Salmon dish from Rebecca Katz, MS, involves gently poaching the fish in an aromatic broth. The result: tender salmon with a refreshing Thai twist.

Find this recipe and others at ELmag.com/ poachsalmon. Real Food Nutrients

Blood sugar and insulin work together to support your energy and health. Learn how to keep BY EXPERIENCE LIFE STAFF them in balance.

hen energy flags, many instance, were once rare, seasonal disease, hormone-related disorders, of us reach for sweet finds and important sources of fuel for and more. W or starchy snacks — a our ancestors’ bodies and brains. While chronic health conditions bagel, a mocha latte, a Unfortunately, sugar is ubiquitous in are multifactorial, the corrosive nature candy bar from the cafeteria vending today’s food supply. It’s also been ma- of sugar and processed carbohydrates machine — to help push us through. nipulated to be addictively hypersweet cannot be understated. To appreciate While these treats might deliver an and nutritionally bankrupt. Meanwhile, their negative impact, it’s helpful to immediate power surge, the strategy refined carbohydrates, such as white understand the relationship between tends to backfire. Just as quickly as our flour, digest quickly into glucose — blood sugar and the hormone insulin. energy spikes, it crashes, leaving us and most of us get more processed more sluggish than before. carbs than we need. Insulin Overload The long-term efects of these These foods don’t just ofer empty After you eat, your digestive system foods are worse. It’s true that the calories. They upset the body’s finely breaks the carbohydrates in food body uses carbohydrates and sugars calibrated biochemistry, efectively into glucose molecules, which are found in whole foods; it converts them confusing hormones and contributing then released into your bloodstream. to glucose, which is an important to metabolic dysfunction — a Detecting an increase in blood sugar, source of cellular energy. But diets breakdown in the body’s ability to your pancreas excretes insulin — a overloaded with refined sugar synthesize energy from food. This hormone that’s responsible for helping paradoxically undermine our ability makes us decidedly unenergetic after the body metabolize carbohydrates and to generate the energy we need to go the rush, and it has significant health manage blood sugar. Insulin signals about our daily lives. consequences over time. muscle, liver, and fat cells to pull the The sweet stuf hides under a Many experts, in fact, maintain glucose out of your bloodstream and variety of names in many products that too much dietary sugar and too store it as an energy source. (including ketchup, cofee creamer, many processed carbohydrates are This postmeal insulin response spaghetti sauce, and peanut butter) the primary forces fueling the global is an essential physiological process and refined carbohydrates (think epidemic of metabolic disorders, designed to keep blood glucose at bread, pasta, and cereal). including obesity and type 2 diabetes. healthy levels. A meal low in sugars Observed through an evolutionary They’ve linked high-sugar diets to a and refined carbohydrates — an lens, our proclivity for sweet, starchy host of debilitating and life-threatening omelet with a side of sautéed greens, foods makes sense. Sweet-tasting conditions: hypertension and heart for instance — triggers a slow, berries and high-carb wild tubers, for disease, Alzheimer’s, cancer, liver steady stream of insulin over the next

36 / EXPERIENCE LIFE / May 2018 several hours. “Insulin is like Miracle-Gro of most chronic lifestyle conditions, Conversely, a meal loaded for your fat cells,” says pediatric including type 2 diabetes. with sugars and fast-digesting endocrinologist David Ludwig, MD, Chronically elevated blood carbohydrates — imagine a stack of PhD, professor of nutrition at Harvard sugar has been shown to shrink the pancakes covered in maple syrup and School of Public Health. “It’s just not hippocampus, the memory center washed down with a glass of orange the miracle you want in your body.” of the brain, causing researchers to juice — causes your blood glucose to Further, diet-intervention studies connect it with Alzheimer’s disease spike and your pancreas to quickly with human subjects have found and other forms of cognitive decline. produce a surge of insulin. that high sugar intake increases the “Many practitioners now identify Diets that are regularly high in sugar lipids circulating in the bloodstream, Alzheimer’s as type 3 diabetes,” says and refined carbs (think pancakes) contributing to cardiovascular disease. Harris, noting a 2013 study published keep the insulin response in overdrive. “Insulin resistance causes changes in the New England Journal of Medi- Eventually, your liver and muscle cells to the whole biochemistry of lipid cine suggesting that diabetics are four start to think your pancreas is crying metabolism, including elevated times more likely than those without wolf — and they stop listening to the disease to develop dementia. insulin’s signal to let glucose in. Insulin stimulates the production “Insulin is constantly being released of antioxidants and protects against by the pancreas, but the cells reject it,” Diets regularly high glycation, explains nutrition scientist explains nutritionist Dee Harris, RD, in sugar and refined Chris Masterjohn, PhD. But when the LDN, a certified diabetes educator and carbs keep the insulin insulin-response mechanism goes functional-medicine practitioner. No awry, that protective benefit disap- longer sensitive to insulin, the cells response in overdrive. pears. “Insulin does a lot of things that stop responding, and both glucose are good for health. When you lose and insulin return to the bloodstream. insulin signaling, you lose all of insu- This dangerous condition is known as triglycerides,” explains Cindi Lockhart, lin’s health-promoting qualities.” insulin resistance. RDN, LDN, IFNCP, senior manager of A number of other factors can nutrition education and research for Hormone Disruption exacerbate insulin resistance: low Life Time Medical and Total Health. Too much insulin in your bloodstream activity levels (which afect glucose “It also reduces levels of protective can also disrupt your other hormones, absorption), bacterial imbalances in the cholesterol while increasing the kind of explains Lockhart. gut microbiome, nutrient deficiencies, cholesterol that damages blood vessels “All of your hormone systems and exposure to endocrine disruptors and elevates the risk for heart disease,” are coordinated through the in the environment. she says. (To learn more about the hypothalamic-pituitary-adrenal- High circulating insulin simultane- latest thinking on cholesterol and heart thyroid-gonadal, or HPATG, axis in ously blocks weight loss and drives health, go to ELmag.com/hearthealth.) the body,” she says. Imagine this axis weight gain, setting the stage for as an intricate and integrated web, chronic health conditions associated Glucose Stress and it’s easy to see how a disruption with obesity. It obstructs lipase, the Ongoing research suggests that insulin to one hormone system can produce enzyme responsible for breaking down resistance also generates too much disruptions in other areas. fat in the liver. At the same time, it circulating glucose, or blood sugar. In addition to signaling cells to take makes it easier for glucose to penetrate High glucose levels put stress on the up glucose, insulin influences the sex fat cells, which remain somewhat sen- metabolic system, which can result in hormones estrogen and testosterone. sitive to the hormone even as muscle the formation of harmful compounds Insulin resistance has been associated cells become resistant. Researchers called advanced glycation end products with polycystic ovarian syndrome and are investigating other mechanisms by (AGEs). Also known as glycotoxins, infertility in women, while metabolic which insulin may afect weight and, AGEs can cause cellular damage to the syndrome — which is characterized by consequently, broader health. cardiovascular system, kidneys, liver, insulin resistance — is closely linked Insulin’s efect on weight may be muscles, and brain. to testosterone deficiency in men. independent of high blood sugar. A High blood sugar is also associated Insulin and cortisol afect one 2013 study published in the American with increased levels of free radicals another as well, which explains Journal of Clinical Nutrition found that — molecules that damage healthy why stress can contribute to insulin high levels of insulin — but not neces- cells, weaken the immune system, and resistance. “Anytime you activate the sarily high blood sugar — predicted make the body more hospitable to stress response, your body will release weight-loss resistance and the tendency cancer. In addition, research strongly cortisol to prepare for fight or flight,” to gain weight in obese individuals. links it to inflammation, the scourge says Lockhart.

ExperienceLife.com / EXPERIENCE LIFE / 37 Real Food Nutrients

The release of cortisol triggers your liver to send glucose into your bloodstream, which can elevate blood sugar and the risk for type 2 diabetes.

Balance Your Blood Sugar How much your blood glucose and insulin surge after eating sugar and carbohydrates depends on genetics, stress (including physiological stressors like illness and food sensitivities), gut health, your activity level, and your previous meal. For instance, if you eat a sugary or high-carb breakfast, remain sedentary until noon, and then eat a high-carb lunch, your muscle cells probably don’t need much in the way of fuel; corn syrup, agave, or other added (fiber), the absorption of the rice is they got plenty at breakfast, and you sugars, as well as “no added sugar” slowed and it won’t raise blood sugar haven’t moved much since. But the fruit juices, which deliver high levels as quickly.” glucose from your lunchtime meal has of fructose without the fruit’s fiber • Pay attention to your body. An to go somewhere, so it’s forced into to mitigate its impact on blood sugar, analysis of how specific foods afect fat cells for storage, contributing to says Harris. And avoid the highly you begins with monitoring how your weight gain. concentrated processed carbohydrates body responds to them. Do you feel found in packaged foods such as bread, irritable and shaky? Do you crave crackers, and cereal. more food 30 to 40 minutes later? Are • Consider glycemic response. To you fatigued? If so, your meal likely anticipate whether various foods will pushed your blood sugar and insulin spike your blood sugar, consider their beyond the healthy range. Focus on eating more glycemic index (GI) and glycemic Try a similar meal the next day load (GL). but reduce the amount of sugar and blood-stabilizing foods, “These are tools to help manage carbohydrates, or increase the amount including protein, healthy diet and blood sugar, but they’re of healthy fat and fiber, and see if your fats, legumes, and not the only tools we can use,” says response changes. When you find a nonstarchy veggies.” Lockhart. “People have diferent combination of foods that allows you blood-sugar responses to food, so to go three to four hours before feeling we often have to look deeper.” (For hungry again, it’s a sign your blood- On the other hand, if you didn’t eat more on these metrics and their sugar response to that meal is slower for 14 hours overnight and then hit the limitations, see “Measuring Up” on and steadier. gym before eating that same breakfast the opposite page.) Of course, people struggling with and lunch, your muscles would be • Eat balanced meals. Whole-food symptoms of metabolic diseases aren’t running low on fuel and have room nutrients including fiber, protein, and the only ones who benefit from paying to absorb more of the glucose. (Note healthy fat mitigate blood-sugar spikes closer attention to blood sugar and that fuel-storage space in muscles isn’t and subsequent insulin surges. And insulin response. Even folks without limitless; dysregulated blood sugar and while phytonutrients in plant foods blood-sugar problems can benefit from insulin can afect endurance athletes don’t slow the flow of insulin, they steadier energy throughout the day, as much as couch potatoes.) may help reduce some of the cellular as well as all the benefits of a properly Because so many factors influence damage that high levels of circulating functioning metabolism. your body’s response to glucose, it’s blood sugar and insulin cause. So keep “I encourage everyone to think helpful to have some strategies for balance in mind as you prepare meals about blood-sugar stability,” says anticipating what sets your blood and snacks. Lockhart. “Focus on eating more sugar into orbit and what doesn’t. Try “Rice has a high glycemic index,” blood-sugar-stabilizing foods, these approaches: explains Harris, “but if you eat it with including protein, healthy fats, • Limit sugar and processed carbs. chicken (a protein) that has been legumes, and nonstarchy veggies, Read labels and avoid any foods or cooked in olive oil (a healthy fat), and which crowd out simple sugars and beverages that contain high-fructose serve with artichokes and asparagus keep your health risks down.”

38 / EXPERIENCE LIFE / May 2018 Measuring Up: Glycemic Index and Glycemic Load If you’re trying to manage your blood sugar and insulin levels, you’ve likely heard about using the glycemic index and its sibling metric, glycemic load, to anticipate how certain foods may affect your body. This is how they work.

Glycemic index (GI) Because individual To see how GL changes Applying this formula is a measure of a food’s responses to glucose vary so the evaluation of blood-sugar reveals that the watermelon potential to raise blood widely, and glucose levels can impact, consider the doughnut has a GL of 8, while the glucose relative to pure change based on how food is and the watermelon. The GI of doughnut has a GL of 17. glucose, which has a glycemic prepared, the use of GI as a these two is the same: 76. But index of 100. Foods that tool for managing blood sugar when you look at the amount GL of 20 or above: high contain carbohydrates can be has become controversial. of carbohydrate in each, you classiﬁed as follows: learn that one serving of GL of 11–19: medium Glycemic load (GL) goes a watermelon has 11 grams of GL below 10: low GI of 70 or above: high step further than GI by taking carbohydrate due to its higher into consideration the amount water content, while the GI of 56-69: medium of carbohydrate in a serving doughnut has 23 grams. of a particular food. Most To calculate GL, multiply GI of 55 or below: low experts consider GL a better the GI by the grams of measure of a food’s impact on carbohydrate in a serving, The glycemic index helps blood sugar. and then divide by 100. explain how some whole foods can cause big surges in blood sugar: Glucose is a prevalent carbohydrate in starchy vegetables such as potatoes (GI = 111). Meanwhile, nonstarchy vegetables have lower levels of blood-sugar-spiking carbs. Broccoli, for example, has a GI of less than 15 — and provides ﬁber and nutrients that help balance blood sugar and improve insulin response. GI=76 GI=76 Doughnut Watermelon GL=17 GL=8

THE SKINNY ON HIGHSUGAR DIETS MORE “Sugar Shock” Blood-sugar and insulin problems are not an issue for just ELmag.com/sugarshock overweight and obese people. The ill effects of a high-sugar, ON SUGAR high-carb diet can be borne by anyone. And it can catch For further “A Grain of Truth” people off-guard. reading on ELmag.com/truthgrains “People have the illusion of protection if they have a low body sugar and “Sugar-Coated Lies” mass index,” says Aseem Malhotra, MD, coauthor of The Pioppi reﬁned ELmag.com/sugarlies Diet. “But up to 40 percent of lean individuals have the same carbohydrates, metabolic abnormalities as individuals with obesity.” see these “5 Energy Traps and How Indeed, almost one-third of Americans have prediabetes — articles from to Avoid Them” and most of them don’t know it, according to a recent report from our archives. ELmag.com/energytraps the Centers for Disease Control and Prevention. If not treated, prediabetes often leads to type 2 diabetes within ﬁve years.

ExperienceLife.com / EXPERIENCE LIFE / 39 Real Food Conﬁdent Cook

oached salmon may seem Poached Salmon like the kind of fancy dish Makes four servings you’d save for a special occasion, Prep time: 10 minutes but in reality it’s so simple that Cook time: 10 to 15 minutes you can add it to your midweek menu plan. Poaching refers to the gentle • 4 cups cold water FOR THE MINT cooking of fish and other tender foods • Juice of 1 lemon (approximately 2 tbs.) CHIMICHURRI SAUCE in liquid over low heat. This method • 1 medium onion, quartered Makes four servings • produces a succulent, silky texture and 1 stalk celery, cut into 3-in. chunks • Prep time: 10 minutes retains salmon’s abundant nutrients: 1 carrot, cut into 3-in. chunks • 1 bay leaf protein, omega-3 fatty acids (which • 12 peppercorns • ¾ cup tightly packed have been linked to improved heart • 4 sprigs flat-leaf parsley fresh mint health and brain function), vitamin • Pinch sea salt • ¾ cup tightly packed B12, and the antioxidant selenium. • 4 6-oz. salmon fillets, skin and pin flat-leaf parsley The poaching broth, called court bones removed • ⅓ cup fresh oregano bouillon, imparts a delicate flavor. It’s (or 2 tbs. dried) In a 3-quart sauté pan or another low-sided pot just made with aromatic vegetables and • 4 cloves garlic, an acidic ingredient, such as vinegar, large enough to hold the salmon in a single layer, minced combine water with lemon juice, onion, celery, carrot, wine, or lemon juice. • bay leaf, peppercorns, parsley, and a large pinch of salt. ½ tsp. red-pepper This recipe uses a cold-start flakes method, which involves bringing Add the salmon to the poaching liquid. The water should • ½ tsp. sea salt just cover the salmon. Turn the burner to medium, the broth and fish up to temperature • 2 tsp. lemon zest together. This takes less time than and heat until the poaching liquid just starts to quiver. • ⅓ cup freshly the traditional approach — preparing (Don’t bring the liquid to a full boil. The ideal poaching temperature is between 160 and 180 degrees F; use an squeezed lemon juice a heated court bouillon first — yet instant-read kitchen thermometer to verify.) • ⅔ cup extra-virgin it still confers an aromatic and olive oil acidic quality. Cover and cook the salmon for about 10 more minutes, until a thermometer inserted into the thickest part of The basic poaching technique, four Add all ingredients to a the salmon registers 115 degrees F. topping options, and three side-dish blender or food processor, recipes that follow ofer a template Transfer the salmon to a plate or platter and allow and process until well for several healthy meals featuring a to rest for five minutes. Serve warm, at room combined. Spoon over variety of flavor profiles. temperature, or chilled, with topping of choice, such as salmon fillets and serve. Mint Chimichurri Sauce.

40 / EXPERIENCE LIFE / May 2018 he ﬁsh will continue to cook Choose wild-caught salmon when it’s out of the poaching whenever possible to avoid the liquid. Factoring in ﬁve minutes pollutants and antibiotics often found of carryover cooking is the key in farm-raised salmon (including

PHOTOS: ANDREA D’AGOSTO; PROP STYLING: ALICIA BUSZCZAK; FOOD STYLIST: PAUL JACKMAN PHOTOS: ANDREA D’AGOSTO; PROP STYLING: ALICIA BUSZCZAK; FOOD STYLIST: PAUL JACKMAN to moist ﬁsh. “Atlantic salmon”).

ExperienceLife.com / EXPERIENCE LIFE / 41 Real Food Conﬁdent Cook

FOR THE AVOCADOCITRUS SALAD Poached Salmon With • 2 tbs. freshly squeezed grapefruit juice Yogurt-Dill Sauce and • 1 tbs. freshly squeezed lemon juice Avocado-Citrus Salad • 1 tbs. freshly squeezed lime juice Makes four servings • 1 tsp. lemon zest • Prep time: 15 to 20 minutes, plus 1 tbs. honey • time to poach salmon 1 tsp. grated gingerroot • ¼ tsp. sea salt, plus more to taste • ¼ cup extra-virgin olive oil • 4 cups loosely packed arugula or mixed greens FOR THE YOGURTDILL SAUCE • ½ cup shaved fennel or celery • 1 cup organic, full-fat, • ¼ cup fresh mint, chopped plain yogurt • 1 medium grapefruit or blood orange, peeled and cut into slices • 1 tbs. minced fresh dill • 1 avocado, sliced • 1 tsp. lemon zest • 1 tbs. lemon juice First make a citrus dressing: In a small bowl, combine the fruit juices, • 2 tbs. extra-virgin olive oil lemon zest, honey, gingerroot, and salt. Whisk together, and slowly • ¼ tsp. sea salt pour in the olive oil; continue whisking until smooth. Transfer to a small • ¼ tsp. freshly ground pepper container with a ﬁtted lid and shake well. Place the arugula or mixed greens, fennel or celery, and mint in a large In a medium bowl, stir together all the bowl. Drizzle a tablespoon or two of the citrus dressing over the salad ingredients. Taste; you may prefer to add and toss to mix and coat. another pinch of salt or squeeze of lemon juice. Spoon the yogurt sauce onto your Top the salad with the avocado slices and grapefruit or orange segments; poached salmon ﬁllets and serve. drizzle with a little more dressing and a sprinkle of salt.

42 / EXPERIENCE LIFE / May 2018 Poached Salmon With Tricolor-Pepper Salsa FOR THE BASIL BROCCOLI and Basil Broccoli • 1 bunch of broccoli, stems peeled and florets cut Makes four servings into bite-sized pieces Prep time: 20 minutes, plus time • Sea salt to poach salmon • 2 tbs. extra-virgin olive oil • Cook time: five minutes 1 tbs. finely chopped garlic • Pinch of red-pepper flakes • ½ cup diced red bell pepper or cherry tomatoes FOR THE SALSA • 1 tbs. freshly squeezed lemon juice • • ¼ cup finely diced red onion 2 tsp. lemon zest • • 6 cherry tomatoes, halved ¼ cup fresh basil, finely chopped • 2 tbs. finely diced red bell pepper • 2 tbs. finely diced yellow bell pepper Bring a large pot of water to a boil. Add the broccoli and • 3 tbs. extra-virgin olive oil a pinch of salt; blanch for 30 seconds. Drain the broccoli, • ¼ cup chopped fresh basil or mint then run it under cold water to stop the cooking process; • 1½ tbs. lemon juice this enables it to retain its bright green color. • ½ tsp. lemon zest Heat the olive oil in a sauté pan over medium heat. • 1 tbs. chopped fresh flat-leaf parsley Add the garlic and red-pepper flakes, and sauté for 30 • ¼ tsp. sea salt seconds, just until aromatic. Add the bell pepper or • ¼ tsp. freshly ground black pepper tomatoes and a pinch of salt, and sauté for an additional minute. Stir in the broccoli and ¼ teaspoon of salt, and Combine all the ingredients in a large sauté for two minutes; the broccoli should still be firm. bowl. Serve the salsa with your poached Gently stir in the lemon juice, lemon zest, and basil and salmon fillets. serve immediately.

his mix of colorful veggies is high in health-boosting phytonutrients including kaempferol, beta-carotene, and lycopene.

ExperienceLife.com / EXPERIENCE LIFE / 43 Real Food Conﬁdent Cook

Poached Salmon With Asian Pesto and Watercress Salad Makes four servings FOR THE WATERCRESS SALAD Prep time: 20 to 25 • Why No Numbers? minutes, plus time ½ cup cilantro leaves Readers sometimes ask us why we don’t • to poach salmon ½ cup extra-virgin olive oil publish nutrition information with our • 1 tsp. lime zest recipes. We believe that (barring specific • 3 tbs. freshly squeezed lime juice medical advice to the contrary) if you’re FOR THE PESTO • 1 tsp. grated gingerroot eating primarily whole, healthy foods — an • • 1 tbs. minced gingerroot ½ tsp. maple syrup array of sustainably raised vegetables, • • 1 clove garlic, minced 1 cup frozen shelled edamame, thawed fruits, nuts, seeds, legumes, meats, fish, • • ¾ cup tightly packed Freshly squeezed lemon juice eggs, whole-kernel grains, and healthy • cilantro leaves Sea salt fats and oils — you probably don’t need • • ¼ cup tightly packed 2 cups tightly packed watercress to stress about the numbers. We prefer to mint leaves • 2 cups shredded purple cabbage focus on food quality and trust our bodies • ¼ cup tightly packed flat- • 2 tsp. sesame seeds, toasted to tell us what we need. — he Editors leaf parsley • 3 tbs. extra-virgin olive oil First make a vinaigrette: Place cilantro, olive • ¼ tsp. sea salt oil, lime zest, lime juice, gingerroot, and maple • 2 tbs. freshly squeezed syrup into a small food processor and process lime juice about one minute, until smooth.

Place all ingredients in a small Rinse the edamame well and mix with a spritz Web Extra! of lemon juice and a pinch of sea salt. Combine food processor. Blend until Expand your poaching skills with Rebecca with watercress and cabbage, and toss. smooth, about one minute. Katz’s Poached Coconut-Ginger Salmon. Find Spoon pesto onto the poached Just before serving, dress with cilantro the recipe at ELmag.com/poachsalmon. salmon ﬁllets and serve. vinaigrette and top with sesame seeds.

REBECCA KATZ, MS, director of the Healing Kitchens Institute at Commonweal, is the author of several cookbooks, including The Healthy Mind Cookbook and The Cancer-Fighting Kitchen, published by Ten Speed Press, Penguin Random House LLC, where some of these recipes originally appeared. She lives in San Rafael, Calif.

44 / EXPERIENCE LIFE / May 2018 Think of our chef as a personal trainer for your plate

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Just a Pinch Ditch the saltshaker and discover the pleasures of seasoning to taste.

BY DARA MOSKOWITZ GRUMDAHL

ithout intending to, sea salts, and salts with residues of I’ve managed for years interesting clays and minerals. My Wto run a functioning family has been slowly working its Adding salt to taste household without way through my stash ever since. is a process that is both saltshakers. I realized this while dining Rather than passing around a can mindful and intuitive. at a restaurant with my family one with holes, we keep our salt of choice evening, when the server stopped by heaped in a silver-dollar-size bowl in to ask if we needed anything else. My the center of the dinner table. son, who was about 6 years old at the and travel along ancient “salt roads” time (and a native English speaker, I Salty Lessons to better grasp the mineral’s social and feel compelled to add), brightened. I’ve learned a few interesting things economic importance. “Yes,” he said. “I would like one of about salt in my years as a professional And did you know that Bufalo, N.Y., those — what do you call it? — a can foodie, including the fact that salt is is the site of an exposed natural salt lick for salt, a can with holes, for salt?” the only rock we eat. (Just look in your that once attracted herds of bufalo? The server turned to me, her eyes spice cabinet; everything else comes But reducing things to a purely wide with baement. from a plant.) And that, from a health personal level, I’d say the most “Do you mean a saltshaker?” I perspective, we avoid salt at our peril. important lesson I’ve learned about asked my son. He nodded happily. “He (To learn more about this — and the salt is that seasoning food by hand means a saltshaker,” I translated. The ever-heated debate among experts is preferable to casually wafting a server shot me a suspicious look and about how much is enough and how saltshaker around or measuring it out scurried back to the kitchen. much is too much — visit ELmag by the spoonful. To clarify, it’s not that we avoid .com/saltdebate.) salt at our house. Au contraire! As You probably know about early A Sprinkle of Love any food critic worth her salt (sorry) Roman leaders paying their troops Adding salt to taste is a process that will tell you, this mineral is a critical with salt, which is where the words is both mindful and intuitive. The component of good cooking and good “salary” and “soldier” come from. very act of drawing salt between your eating. In fact, some years earlier, European cities are also chock-full of fingertips drops you deeper into your while researching an article about salty history. Visitors to such places as experience of food. You can feel the all the diferent sorts of salt in the the salt-trading citadel Venice and the salt granules, sense their weight and culinary universe, I acquired quite a river port Salzburg — which literally texture, and anticipate how much collection: finishing salts, gray salts, means “salt castle” — can tour mines flavor each grain will confer. ILLUSTRATION: PAUL HOSTETLER

46 / EXPERIENCE LIFE / May 2018 How to salt food is the most important thing to know in the kitchen.”

finishing salt, such as fleur de sel or Maldon. These are made by slowly evaporating sea water that produces There’s nothing automatic about Wisdom, Inspiration, and Ideas From blooming flowers (in the case of seasoning your food this way, no the World’s Most Creative Chefs, fleur de sel) or flaky crystals (in the unconscious dashing, and no oversalt- Page outlines three basic stages to case of Maldon). They’re soft in the ing — especially if you use sea salts or unleashing artistry and joy in the mouth and not very salty compared finishing salts, which are less concen- kitchen: First, learn the basics; then, with the mined salt you get in a trated than the bleached and refined play and tweak; and, finally, head out cardboard canister. stuf in the iconic cardboard canister. on your own. If you’re feeling more adventurous, And if you’re doing any kind of Salt is one of the best ingredients buy a heavy, wet sel gris, a gray sea cooking — even if you’re just boiling you can use in the playing-and- salt that still smells of the ocean. Use water to make spaghetti — using salt tweaking phase of your creative it in your next batch of chicken soup well is your key to success. Michael cooking journey. or clam chowder — it will add a more Ruhlman puts it this way in his “Salt is the miracle ingredient,” interesting flavor, in the way a filter on technique-focused tome, Ruhlman’s Page tells me. “It’s a flavor enhancer, your camera makes everything pop. Twenty: “How to salt food is the most and it can be a flavor itself. If you’re (You will get some mineral residue at important thing to know in the kitchen.” salting something delicate like salad or the bottom of the pot. Simply rinse it Salt can make or break a recipe. vegetables, the diference in the texture away later when you wash up.) When something goes wrong in a dish, and flavor of the salt can be profound.” And next time you go out to eat, the most common problem is salt, To illustrate, she advises home cooks don’t fret if you don’t see the common either too much or too little of it, Ruhl- to experiment with vinegar and salt. saltshaker on the table. That might just man explains. “Salting is an inexact “Make the same green salad two mean your chef encourages seasoning skill, meaning there is no way to de- nights in a row, once with mild to taste with natural salts. scribe in words how much salt to use champagne vinegar and a fleur de sel Back to my family’s night of salt in any given dish,” he writes. “Instead, sprinkled on the greens, and once with consternation: Our server returned it is up to the cook, a matter of taste.” balsamic and a flakier sea salt blended with a little bowl of sea salt. “We Lest the imprecise nature of salting into the dressing,” she says. “Those don’t have a saltshaker,” she admitted, scare you away from the kitchen, salads will taste completely diferent.” shrugging, and placed the bowl in the however, another acclaimed food center of the table. My son grinned writer, Karen Page, views salt as an Season hings Up and reached for a pinch. invitation to invention and discovery. If all this salt talk makes you want In her new book, Kitchen Creativity: to add a little flair to your seasoning DARA MOSKOWITZ GRUMDAHL is a James Unlocking Culinary Genius — With repertoire, start by buying a light Beard Award–winning food and wine writer.

ExperienceLife.com / EXPERIENCE LIFE / 47

Real Food Worthy Goods

Detox 2. Defense

Go-to products for an elimination diet. 1.

1. Change the Oil Completing any elimination diet requires plenty of healthy fats, and the medium-chain fatty acids in Spectrum’s organic coconut oil promote good metabolism and brain 3. health. About $9. www .spectrumorganics.com

2. Put Roots Down Dandelion root supports the liver, helping it break down fats and ﬂush out toxins. is mildly bitter dandelion tea from Traditional Medicinals is an excellent substitute for coﬀee as well. About $5. www.traditional medicinals.com

3. Take the Lemons 4. Begin the day with a glass of lemon water to kick- start digestion and get the juices ﬂowing. Lakewood Organic provides the right full-strength dose. About $4. 5. www.lakewoodjuices.com

4. Plant Some Seeds Ground flaxseed offers plenty of fiber to bolster good digestion and keep things moving. It also provides a dose of anti-inflammatory omega-3 fats. About $8. www.spectrumorganics.com

5. Pour It On is high-protein plant milk from Bolthouse Farms is made from peas, a more sustainable and less allergenic protein source than dairy or nuts. About $5.

PHOTO: JOHN MOWERS www.bolthouse.com

ExperienceLife.com / EXPERIENCE LIFE / 49 50 / EXPERIENCE LIFE / May 2018 Getting Ahead of

MigrainesNew research offers promising treatments for prevention and recovery — and hope for relief.

BY PAMELA WEINTRAUB

he headaches would come on like bad many as 90 percent of the 38 million explains neurologist and headache weather. First the shadow of a cloud, Americans who experience migraines, specialist Amaal Starling, MD, who then a slow wave of nausea and ﬂashes the headaches compromise the ability practices at the Mayo Clinic in of pain in my head. Soon the throbbing to work and function normally. Scottsdale, Ariz. Lab tests, magnetic would seize me, a storm so roiling my Getting to the root causes for this resonance imaging (MRI), and com- whole body would shake. I couldn’t disorder can be challenging. In the puted tomography (CT) scans cannot think or speak, and the only relief was a past, medical professionals viewed it detect a propensity for the disorder. cool, dark, silent room where I’d lie for as a vascular problem — dilation of Still, vulnerable brain circuits a day, sometimes two, until the storm blood vessels in the brain. But recent play a role. During the last decade, passed. Work day? I’d call in sick. Kids research demonstrates that a migraine Kings College London neurologist to care for? I’d lie on the couch near the is a processing disorder in which Peter Goadsby, MD, PhD, and other action, trying to keep them safe while I sensory inputs from light, sound, and neuroscientists have been focusing kept sounds muted and the lights low. a variety of other triggers overload on the trigeminovascular pathway, Every two or three weeks, another the brain. Oftentimes, a migraine the brainstem circuitry that is the seat migraine would knock me ﬂat. is misdiagnosed as a sinus, stress, of a migraine and the source of the Migraine headaches are the world’s or tension headache, which delays biochemical cascade that produces the most pervasive neurological disorder. efective treatment. And some of us accompanying pain. (The trigeminal More than a billion people worldwide, are more sensitive than others. nerve is the cranial nerve responsible including 13 percent of U.S. adults, A migraine diagnosis is based for sensations in the face and head.)

ILLUSTRATIONS: GRACIA LAM sufer them in any given year. For as on symptoms and medical history, Goadsby says this work has led to

ExperienceLife.com / EXPERIENCE LIFE / 51 Migraines are not just random. ey are often triggered by pollutants, important new preventive treatments. toxins, and pollen and wine and monosodium glutamate It’s about time. Until recently, mi- other allergens, as well (MSG). One sip of red wine could slay graine suferers relied solely on “rescue” as particular foods. me for a day — but the pain didn’t drugs they could take once symptoms start until 24 hours later. Purging these (nausea, light and sound sensitivity, and from my diet prevented more than severe headache) were already in full half my headaches. Avoiding dust and swing. Such treatments might relieve story on headaches, I learned that mi- environmental mold ofered further discomfort temporarily, but they often graines are not just random. They are relief, but I couldn’t seem to avoid the lead to worse symptoms — as well as often triggered by pollutants, toxins, stress-provoked migraines. side efects — over time. (See “Pharma- and pollen and other allergens, as well Everyone has a trigger threshold — ceuticals and Migraines” on page 55.) as particular foods; diferent things a point where one more stressor tips The new research focuses on provoke diferent people. the balance toward migraine. But peo- prevention, which includes under- My sources suggested I keep a ple with severe headaches have a lower standing and respecting one’s indi- diary to help uncover triggers, like threshold than others. It takes less vidual “migraine threshold,” as the key speciﬁc foods or cleaning products. disturbance — just a sip of red wine to recovery. It was important to keep track, they or a ﬂickering light — to activate their said, because headaches might not brains’ trigeminovascular pathway. Lighten Your Load manifest immediately upon exposure: An avalanche of incoming signals For a long time, I accepted my head- One trigger might cause a migraine can plague anyone, says Johns Hopkins aches as a part of life; my mother had in hours; another, in days. Careful neurologist David Buchholz, MD, them, and my brother, too. Then in record keeping can help prevent future author of Heal Your Headache. Yet 2010, while interviewing several pre- headaches by revealing these patterns. some of us can tolerate more triggers eminent experts for an Experience Life Using a diary, I found mine: red than others. “If you are lucky, you can

52 / EXPERIENCE LIFE / May 2018 pile on the triggers with impunity and dairy,” he notes. When the patient rarely cross the line,” he explains. eliminated both of these food groups Not everyone is so fortunate. For from his diet, not only were his COMMON some of us, whenever the trigger load headaches dramatically reduced, but MEDICATIONS THAT exceeds the threshold, the brain un- his antibodies declined as well. CAN EXACERBATE leashes a full-blown migraine instead Inflammation is a likely connec- MIGRAINE of a routine headache. So, learning to tion between idiosyncratic triggers, Commonly used drugs, such as identify, manage, and reduce migraine Perlmutter believes. “We are becom- those for acid reflux, depression, triggers is key to reducing headache ing more inflamed,” he says, due to the or even migraine itself, can lower a frequency. This involves addressing combined efects of poorer food qual- person’s migraine threshold, says what Buchholz calls “lifestyle load,” or ity, increased pollution, and stress. Johns Hopkins neurologist David the sum of stressors that lead to toxic All these factors can alter gut Buchholz, MD. These medications overload in the brain. bacteria and lead to leaky gut may contribute to trigger load: syndrome, which is connected to • Proton pump inhibitors (PPIs) for Crossing the hreshold migraines through the gut–brain acid reflux Migraine triggers vary, and the pathway. A 2014 study published • Birth-control pills reason why particular substances in Frontiers in Neurology found provoke a headache isn’t always that gut disorders — including • Decongestants for sinus clear. Yet certain factors are more inflammatory bowel disease, irritable headaches and allergic reactions likely to cause a problem: lack of bowel syndrome, and celiac disease • Erectile-dysfunction drugs sleep, dehydration, allergens and — involve “leaked” inflammatory • Nitroglycerine, used to molds, perfumes and scented body- molecules that provoke pain receptors treat angina care products, household-cleaning in the trigeminal nerve. • Selective serotonin reuptake products, hormones from birth-control The gut also plays a key role in inhibitor (SSRI) and serotonin– pills, emotional distress, noise and air how we handle emotional stress: Up norepinephrine reuptake inhibitor pollution, and allergenic foods. to 90 percent of the body’s serotonin (SNRI) antidepressants Common food triggers include is produced there. Studies show • Diet and weight-loss medicines high-histamine foods, such as choco- that migraine suferers often have and protein supplements, late, nuts, deli meats, hard cheeses, and issues with serotonin metabolism, including powdered drinks red wine. MSG bedevils many. The which can add to their overall toxic artificial sweetener aspartame contains load. Changes in serotonin prime the excitotoxins known to afect nerve trigeminal nerve to release neuropep- cells, triggering migraines. Sugar (be- tides, initiating a cycle of pain. cause of its connection to blood-sugar Likewise, fluctuations in a woman’s crashes and hypoglycemia) is equally estrogen levels can provoke the pain hazardous, says neurologist Alexander receptors. About three times more Mauskop, MD, director of the New women than men sufer migraines; York Headache Center. estrogen may be one reason why. Gluten is another common culprit, Though genes are not a known possibly because of its inflammatory trigger for migraines, they can set us efects, which can unleash the body’s up to be more vulnerable. stress response. Mauskop sometimes puts his patients on a gluten-free diet, A Focus on Lifestyle Changes which often reduces their trigger load. It’s impossible to eliminate every Neurologist David Perlmutter, trigger. We can’t control low MD, author of Brain Maker, describes barometric pressure, the stress of a a patient with a 30-year history of child’s illness, or hormonal changes, debilitating migraine headaches; none for example. But basic lifestyle shifts of the conventional drugs had helped. can strengthen the brain and increase “Panels for gluten and cross-reactive the migraine threshold. foods . . . revealed significantly high Simply staying hydrated is a good levels of antibodies against wheat and place to start. Starling begins any

ExperienceLife.com / EXPERIENCE LIFE / 53 Basic lifestyle shifts can strengthen the brain and increase the migraine threshold.

treatment protocol by instructing patients to drink more water. (For more on hydration, see ELmag.com/ allabouthydration.) She also recommends getting adequate rest: Lack of sleep can trigger migraines because it upsets neurochemical balance. A good night’s sleep, by contrast, helps raise the migraine threshold. Try to keep regular hours, and sleep in a room that’s dark, cool, and quiet. (Learn more about sleep rhythms at ELmag .com/circadianhealth.) Yoga, mindfulness meditation, cognitive behavioral therapy, and other relaxation practices have also helped migraine patients. “These techniques lower stress and inﬂammation,” Mauskop says, which are major triggers. Starling also recommends an exercise and stress-reduction program. A 2014 study conducted at Wake Forest Baptist Medical Center assigned 19 migraine patients to either standard medical care or an eight- week program in mindfulness-based stress reduction, a technique that combines meditation and yoga. Those in the meditation group had fewer, less severe, and shorter headache episodes. Last year, Italian researchers reported similar improvement for 44 headache patients treated with mindfulness meditation versus drugs: Half of the patients in both groups experienced about 50 percent improvement. Other studies have shown that aerobic exercise similarly raises the trigger threshold by reducing stress and stabilizing neurotransmitters while regulating sleep and increasing levels of feel-good endorphins. At Sweden’s University of Gothenburg, researchers asked a third of 91

54 / EXPERIENCE LIFE / May 2018 migraine-sufering subjects to exercise in magnesium, as measured within red explains Starling. That’s why it’s for 40 minutes three times a week; blood cells,” he says. For those who important to maintain a healthy another third to practice relaxation test low, Mauskop recommends 400 respect for your trigger threshold, exercises; and the final third to take mg daily, which he has found reduces even once the headaches are a popular migraine drug. After three migraine attacks. reasonably under control. months, researchers found that He also prescribes a nonphar- I still get migraine headaches, the treatments reduced migraine maceutical “migraine cocktail” that but only rarely, as long as I avoid headaches equally in all groups. contains vitamin B2 (riboflavin) and the exposures that set me of. This Studies also indicate that acupunc- feverfew, a time-tested herb used requires vigilance. A few years after I ture brings relief. A 2017 meta-analysis to relieve headaches. And because managed to eliminate my headaches, published in the Cochrane Database about a third of migraine suferers are they returned with a vengeance. of Systematic Reviews found it eased deficient in the antioxidant coenzyme Combing through my routine, I migraine headaches more efectively Q10 (CoQ10), he recommends that as realized I’d been ordering food from a than drugs. The analysis compared 22 well. Starling uses the same combina- takeout place near my oice. They had trials in which participants received tion of vitamin B2, magnesium, fever- told me they used no MSG, but as soon acupuncture, sham acupuncture, few, and CoQ10 with her patients. as I stopped buying those rice baskets, pharmaceutical treatment, or no treat- the headaches disappeared. I missed ment at all. They found that headache Onward my favorite lunch, but it was a small frequency was reduced by half in 41 “Saying you have migraine is like price to pay for relief. percent of participants receiving acu- saying you have asthma — you puncture, but by only 17 percent for all might not always be in the midst of PAMELA WEINTRAUB is a psychology and the others. (For more on acupuncture, an asthma or migraine attack, but health editor and author of Cure Unknown: see ELmag.com/acupuncture.) the underlying disease is lifelong,” Inside the Lyme Epidemic. Finally, developing and maintaining a consistent routine is essential. “Migraine patients must be regular PHARMACEUTICALS AND MIGRAINES: in life,” says Amynah Pradhan, PhD, RISKS VERSUS RELIEF who studies opioid receptors at the For especially vulnerable migraine sufferers, lifestyle changes are not enough; University of Illinois at Chicago. only pharmaceuticals seem to keep headaches at bay. Yet none of the drugs Regular sleep, exercise, and good used to prevent migraines were developed specifically for headaches, so they food habits can all help create more work imperfectly, and side effects abound. stability for the brain. Triptans, a popular treatment, can limit the intensity and duration of a headache. But because they may narrow blood vessels, those with coronary Natural Treatments artery disease or a history of stroke must avoid them, says Mayo Clinic Mauskop is a big believer in lifestyle headache specialist Amaal Starling, MD. adjustments for migraine suferers, Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, and migraine-specific painkillers (which usually contain caffeine) but for some of his patients, he finds can diminish an individual migraine attack, but they may also increase the that these interventions aren’t enough. frequency and intensity of attacks by lowering the trigger threshold over time, These patients appear to have a Starling notes. threshold so low that ordinary life There are, however, some promising new drug interventions. Neurologist pushes them over the edge. Peter Goadsby, MD, PhD, and his research team at King’s College London The good news for them is that study the biochemicals that patients with severe migraines produce. One a host of natural preventives and observation stood out: When pain erupted, a neuropeptide called calcitonin nutraceuticals (food components used gene-related peptide (CGRP) surged. as medicine), taken prior to the onset “We think it activates the pain pathway,” Goadsby says. His team is of a migraine, can provide additional seeking ways to clear CGRP (currently with an injectable drug) as a way of preventing migraines. He says the anti-CGRP antibodies are game-changers. support; they can also help migraine “Finally, we have a bespoke migraine medicine.” suferers in general. While this is an encouraging development, the treatments currently cost Mauskop’s first recommendation $8,500 per injection. This means that for most people, lifestyle and nutritional is often magnesium, which is critical interventions — and for the most afflicted, imperfect preventive and rescue for proper cell function. “About 50 drugs — remain the more practical option. percent of migraine suferers are low

ExperienceLife.com / EXPERIENCE LIFE / 55 Whole Detox

56 / EXPERIENCE LIFE / May 2018 A functional-medicine nutritionist shares how her Seven Systems approach eﬀectively detoxes the mind as well as the body.

BY DEANNA MINICH, PHD

etoxing can feel metabolism. They tell us what to take frustration, and heartbreak aren’t like a fruitless out, but not always what to put in. simply psychological states. Rather, task. After a They deal with only the physical body, they are physical conditions that also thrilling jump- rather than the whole self. significantly influence our health. start when we Every time we’re upset by a A happy, relaxed person is lose weight and relationship, an agitating personal biochemically diferent from an Dimprove our situation, or a depressing day at work, angry, sad, or fearful one. Our bodies mood and energy, our bodies take a hit. I’m talking afect our thoughts and feelings, and something shifts. After a month about the release of hormones such as thoughts and feelings afect our bodies. or two, weight creeps back up. cortisol, which can disrupt sleep, cue This interaction can be a significant Aches return. Mood and energy weight gain, and raise blood pressure. disrupter of health — or a profound start to wane. I’m talking about heartbreaking tool for healing. What goes wrong? Why does an grief, which research has shown can So, when patients come to me approach that begins with so much literally disrupt the workings of the asking for support with detoxification, promise stop working? heart. I’m talking about loneliness and I insist on treating the whole person. In my experience as a functional- boredom, which numerous studies If I don’t, the same problems just medicine nutritionist, I believe have found correlate with chronic keep arising. This is the approach most detoxes have little staying health problems. that I use to get to the root — and, power because they address only We now have volumes of research often, the roots — of most nagging specific issues, such as digestion or showing that stress, boredom, health problems.

ExperienceLife.com / EXPERIENCE LIFE / 57 The Seven Systems Approach Science has repeatedly demon- The strated that our biochemistry Root crosses the boundaries between body, mind, and emotion. As such, System my Seven Systems of Full-Spec- Color: Red trum Health examines the clusters The root system of physical, mental, and emotional involves the basic issues and presumes they are best sense of safety, addressed together. survival, and I developed this concept using stability. Because my knowledge of Western medi- we focus on little cine as well as yogic philosophies else when we’re of health. If you’re familiar with concerned about e root the chakras — the seven energy survival, I start any speaks to centers in the body — you’ll recog- healing regimen our basic nize that I’ve incorporated some of by addressing root identity as that wisdom here, too. causes. These include any emotional Each system represents a issues involving family physical nexus of physical and emotional and community, which people. issues. It ofers a way to address provide our initial problems through nutrition, grounding in the world. How to Restore Balance lifestyle (including mental, The root speaks to our • Consider addressing issues you emotional, and spiritual aspects), basic identity as physical might have with family and your and color (enlisting powerful people. If we wish to be community; if you’re unsure about physio-emotional efects as well as fully present in our bodies, how to do this, enlist the help of a nutritional properties). we need to feel rooted and therapist or other mental-health If you’re struggling with safe. Our adrenal glands professional. (For options, see “Life stubborn symptoms, frustrations, kick in whenever we feel Support,” page 71.) or pain, it’s often helpful to use this threatened, so these are • Eliminate foods and beverages model to identify which system part of the root system. (such as coffee) that stress the might be out of balance. It ofers a Likewise, the immune adrenal glands and immune system. tool for understanding the reason system keeps our inner • Eat the protein, minerals, and red something that once worked boundaries protected. foods that support the root system. might have stopped working, or to Genetic issues are part of Strawberries, tomatoes, and red learn how you can keep evolving the essential biochemistry peppers are loaded with vitamin C, into better health, free of limiting of identity and family, which helps the body manufacture symptoms and beliefs. so these are also part stress-regulating hormones and What follows is a brief of the root. Finally, the support the adrenals. Proteins of all types, including those found in introduction to each system and root involves our basic grassfed red meat, help stabilize its corresponding qualities. For a anatomical structure that and strengthen energy and balance more comprehensive explanation keeps us planted on the blood sugar. of the Whole Detox approach, read earth — feet and legs — as my book Whole Detox: A 21-Day well as the rectum and bones, Personalized Program to Break muscles, and skin. Through Barriers in Every Area of Red is associated with the root Your Life. system, and so red foods can help nourish an imbalance here.

58 / EXPERIENCE LIFE / May 2018 The Flow System

Color: Orange Flow focuses on the parts of the body that The enable us to create new Fire life. It involves the entire reproductive system as System well as the cell-division Color: Yellow process. It also includes the The third kidneys and bladder, which system, fire, govern the movement of is associated water through the body, with the solar helping balance our plexus and the consumption of liquids and digestive organs: regulate hydration. pancreas, liver, When we are in the gallbladder, flow, it means taking in small intestine, Fire ignites and letting go with ease. and stomach. our drive Accordingly, the large These all burn to work, intestine is also part of this system, as the food we ingest, turning it into achieve, it allows us to pull water from waste energy, just as a fire burns fuel for life- and before we eliminate it. Flow giving warmth. compete. Flow involves creativity, means Fire ignites our drive emotions, and relationships. It is to work, achieve, and crucial for creative output. When taking compete. When this How to Restore Balance we’re in the flow, we become in and system is in balance, we • Cultivate work–life capable of sustaining profound letting go. feel full of energy, power, balance and learn to relationships and confidence. When it’s harness the “fire in the with our work, How to Restore Balance overactive, we might lose belly” of ambition, energy, and drive. colleagues, • Cultivate creative practices the joy in accomplishment friends, and such as playing music, painting, because we’re always • Enjoy more legumes intimate partners. carpentry, and cooking to burning to do more. If and other high-fiber Orange foods, nurture creativity and keep it’s underactive, we feel carbohydrates as well as such as carrots and emotions flowing. exhausted and burned out. fiery yellow foods, such as ginger and turmeric. sweet potatoes, in- • Focus on staying well hydrated My research and clinical clude carotenoids. and consuming adequate experience suggest that this • Supplement with a high- These nutrients healthy fats from avocados, system of health tends to be quality B-vitamin complex. are associated with nuts, and coconuts. out of balance in nearly 80 hormone regula- • Enjoy more orange foods, percent of my patients. tion in both sexes. such as carrots, sweet potatoes, Yellow is fire’s color, and it’s also Citrus and other and citrus. the color of many quick-burning orange foods carbohydrates, which can aggravate • Avoid heavy synthetic contain bioflavo- the system and lead to burnout. Slow- perfume, BPA plastics, and noids, which keep other substances that disrupt burning, low-glycemic, high-fiber blood vessels open, reproductive hormones. carbohydrates can sustain a balanced allowing blood to fire. The system also requires a whole flow and prevent- team of B vitamins to support healthy ing stagnation that can lead to vari- metabolism and absorb energy from cose veins. Carotenoids and biofla- our food. vonoids also help prevent the growth and reproduction of cancer cells.

ExperienceLife.com / EXPERIENCE LIFE / 59 The The The Love Truth Insight System System System Color: Green Color: Aquamarine Color: Indigo The Western tradition associ- Moving upward in The sixth system of ates love with the heart, while the body, we arrive health — insight — Traditional Chinese Medicine at the truth sys- includes the pituitary views the lungs as the seat of tem. It contains the gland, sometimes grief. Love is the fourth system thyroid, throat, and called the inner eye of health, and it resides in the larynx, as well as because it surveys kingdom of the heart and lungs. the ears, nose, and a wide range of Emotionally, this system mouth. The sensory signals throughout governs compassion and organs help us take the brain and body. service as well as our capacity in information and The physical eyes for expansion, in the way that then truthfully ex- belong here, too, love in all its forms makes us press our responses. as well as neurons, feel larger, more generous, a Listening and speak- neurotransmitters, “bigger person.” When love ing are integral to and brain cells, is out of balance, it often this system. which process and manifests as overwhelming The truth system interpret what grief and heartbreak that guides the image we we see. refuses to heal. present to the world, Both outer and One of the main challenges our sense of who we inner sight are part of love is to make sure we are giving are. Authenticity, choice, and voice are of this system, as are sleep, moods, it to ourselves. Many of my patients all part of truth — and here “voice” thoughts, and intuition. If you’ve ever find that this system has become means the physical act of speaking and noticed how a bad night’s sleep or a unbalanced because they are always the larger sense of self- depressed mood makes it expanding outward to love others but expression. If we can hard to see things correct- rarely directing that attention inward. communicate our most Authenticity, ly, or realized how sleep or Green is this system’s color, which genuine thoughts and choice, and a good meal made things represents healing. Many green foods feelings, we have taken a clearer, you know the po- are considered “heart healthy.” powerful step to support voice are all tential benefits of detoxing this system. part of truth. the insight system. Many of my patients Indigo is the color of How to Restore Balance struggle to express insight, so you can support • Consider ways to expand your sense themselves. People who believe this system with blue and purple of compassion, generosity, and love — their metabolism won’t “let them” foods. Berries and grapes, in particular, including self-love. This could include lose weight are often afraid to speak are good sources of resveratrol, the donating your time and resources to openly. Maybe they’ve been told powerhouse antioxidant that helps support others, as well as taking time to all their lives to shut up, literally protect your brain and nerves. relax and restore yourself. or metaphorically. I’m often struck • Enjoy aerobic activities with expansive by how finding one’s voice seems movements, such as dancing and to be a liberating force for thyroid How to Restore Balance running, to prime your cardio-pulmonary function and the creation of a • Get adequate sleep; for most of us, system for optimum function. healthier metabolism. that’s around eight hours a night. • Consume plenty of green vegetables, • Keep a dream journal to track what your such as broccoli, Brussels sprouts, and “inner eye” might be observing. dark leafy greens, as well as spirulina How to Restore Balance and chlorella. • Listen carefully to your intuition and • Practice speaking honestly and openly. gut feelings. • Consume more sea vegetables — nori, • Eat more blue and purple foods that dulse, hijiki, arame, and kelp. These are help promote neuronal plasticity, such as rich in the iodine the thyroid needs as blueberries, blackberries, purple kale, and well as selenium and zinc. purple cauliflower. • Enjoy more soups, stews, sauces, and other liquid foods to nourish the throat.

60 / EXPERIENCE LIFE / May 2018 The The Spirit System Roots of Anxiety: Color: White A Case Study The spirit system includes Overview: Padma taught urban I learned that, as a child of some of our biggest sociology at a university, and rumors immigrants, Padma had long felt challenges: connection, of funding cuts that might affect a disconnect between her Indian purpose, and — for lack her research had triggered a return identity and her American one. of her college-era anxiety. She was Though she admired innovative of a better term — soul. uncomfortably tense and suffered thinkers, she was too fearful and This system allows us frequent headaches that caused her obedient to let her own creative to recognize that we to miss class and appointments. impulses flow. She was nervous about are both individual and As with all my patients, I asked expressing her true opinions. indistinguishable from the about Padma’s physical, mental, She also ate irregularly and not whole. Spirit allows us to and emotional states. I wanted to very healthfully. A vegetarian, she connect to meaning and help her identify all her personal lived largely on lentils and rice, with purpose, and to the values, toxins, whether these involved food, a few vegetables and fruits, and beliefs, and activities that relationships, or thought patterns. I she rarely drank water, so she was embody what we consider knew these would hold clues to how I dehydrated. She was beginning to could help her. show signs of a thyroid imbalance. important. The organ of the seventh Diagnosis: Based on my conversation with Padma, we identified three system is the pineal gland, compromised systems. that part of the brain that sets Root Flow Truth our circadian rhythms and Physical symptoms: Physical symptoms: Physical symptoms: distinguishes between light and Headaches Anxiety Thyroid dysfunction dark. If your rhythms are of — you can’t sleep, you struggle to Lifestyle: Feeling Lifestyle: Not allowing Lifestyle: Fears about ungrounded and herself to be creative; speaking up, appearing make the transition between uncertain about feeling “outside the flow different, and presenting seasons, or you feel lost and belonging of life” new ideas disconnected — your spirit system may need detoxification. Nutrition: Too much Nutrition: Inadequate Nutrition: Not enough caffeine, not enough fluids, not enough iodine or ocean foods protein, not enough orange foods, such (like sea vegetables); minerals, not enough as carrots, sweet irregular eating How to Restore Balance red foods (like beets, potatoes, and citrus • Spend time reflecting and journaling cherries, watermelon) about your life’s purpose. • Seek out awe-inspiring experiences Healing Protocol: It’s difficult to say and broths (to simultaneously support that keep you feeling the joy of what which of Padma’s issues was most her thyroid and hydrate), and get more it means to be alive. important. In my view, they were all protein and fresh veggies and fruits. likely to make each other worse. But • Try some grounding yoga poses. • Consume nutrient-dense white the good news was that whatever foods: coconut, a good energy steps Padma took to address any of • Journal about what “speaking her source; onions, garlic, cabbage, and them could create healing on many truth” would mean to her. cauliflower, which cleanse the liver; levels at once. Within a few weeks of adopting and white beans, which are high Padma needed to let go of these new habits, Padma began in fiber. excessive caffeine and also get more to look, feel, think, work, and sleep iodine, protein, and fresh produce better. She spoke out at faculty in her diet. She also had to abandon meetings. She had more energy. She some of her fears about what others noted that an article she was working think while enriching her life with on felt much closer to her true voice DEANNA MINICH, PHD, is a functional more community and connection. than any of her previous publications. nutritionist who has an interest in I encouraged Padma to pursue a The Seven Systems do not Chinese medicine, Ayurveda, and the variety of changes: prescribe a certain type of life or even fine arts. This article is adapted from her a certain route to health. Rather, they book Whole Detox: A 21-Day Personalized • Cut back on caffeine. are tools to help us make the best Program to Break Through Barriers in • Hydrate regularly throughout choices — and get to the bottom of Every Area of Your Life. the day. stubborn health issues that can defy • Eat more sea vegetables in soups our best efforts to understand them.

ExperienceLife.com / EXPERIENCE LIFE / 61 YOUR BRAIN ON EXERCISE

BY MICHAEL DREGNI

62 / EXPERIENCE LIFE / May 2018 THE BENEFITS OF PHYSICAL ACTIVITY ARE MORE THAN MUSCLEDEEP. MOVING YOUR BODY BUILDS AND CONDITIONS YOUR GRAY MATTER, MAKING YOU SMARTER, HAPPIER, AND MORE RESILIENT.

ews ﬂash: Exercise isn’t all about your body. In fact, building muscles and conditioning your heart and circulatory system are side efects. Exercise is really about your brain. Humans evolved to move, and N that movement — hunting, foraging, running, climbing — spurred brain growth, especially in the prefrontal cortex, which diferentiates us from other animals. “Thinking is the evolutionary internalization of movement,” explains New York University neuroscience professor Rodolfo Llinás, MD, PhD, author of I of the Vortex: From Neurons to Self. When you’re exercising, your brain is usually not what’s on your mind. But that activity is building your gray matter in myriad ways, making you more alert, creative, motivated, and perceptive, says John Ratey, MD, associate clinical professor of psychiatry at Harvard Medical School. It’s helping you learn better, remember more, and combat stress. It’s boosting your mood while helping you overcome anxiety and depression. In sum, exercise keeps your brain healthy. “The real reason we feel so good when we get our blood pumping is that it makes the brain function at its best,” says Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain. “The point of exercise is to build and condition the brain.” The reverse is also true, however: “What virtually no one recognizes,” he warns, “is that inactivity is killing our brains.”

ExperienceLife.com / EXPERIENCE LIFE / 63 Scientists long believed that we’re born how it works our muscles. Neurons BUILD A with all the neurons we’re ever going to break down, then recover and become get, and that our brains are hardwired once stronger and more resilient. “Aerobic BETTER we pass adolescence. In the last few de- exercise can change the brain’s anatomy, cades, research has challenged those views. physiology — and function,” says New “We now know that the brain is York University neural science professor BRAIN ﬂexible, or plastic, in the parlance of Wendy Suzuki, PhD, author of Healthy neuroscientists — more Play-Doh than Brain, Happy Life. porcelain,” Ratey explains. Our brains Numerous recent studies have are constantly growing; they can even be revealed just how those changes occur. rewired. And exercise is the key. What’s becoming clear are the many Scientists understand that physical neurological factors that activity posi- activity stresses our brains similarly to tively inﬂuences, including the following.

ALERTNESS AND MOVEMENT AND PERCEPTION COORDINATION The brain is all about commu- As we move, our brains learn how to move nication. It’s composed of 100 better the next time. Exercise stimulates the billion neurons that confer with cerebellum, which coordinates all the body’s each other, governing every motor movements, like standing upright, thought and action. Synapses hitting a hockey puck, and performing a plié. are the connections between The prefrontal cortex is the brain’s CEO, neurons; they fire electrical explains Ratey; it’s in charge of executive signals that neurotransmit- functions, controlling physical actions, receiving ters carry to the next input, and issuing instructions to the body. Managing neuron’s dendrite short-term working memory, judging, and planning are also its responsibility. branch. Neurotrans- “When we exercise, particularly if the exercise requires complex motor mitters are thus movement, we’re also exercising the area of the brain involved in the full suite key to brain func- of cognitive functions,” he explains. “We’re causing the brain to fire signals along tion — and they’re the same network of cells, which solidifies their connections.” strengthened by exercise. “Exercise is potent,” Ratey says. “More nerve cells fire when we’re exercising than when we’re doing ATTENTION AND anything else. This activates the brain as a whole. It turns CONCENTRATION on arousal, attention, the Our brains become more active when we are active; this frontal cortex, the executive causes neurons to fire in unison, creating brain waves. When functioning area — so we’re all we’re on autopilot — sleeping, brushing our teeth, watching TV set to participate in the world.” — low-frequency waves prevail. High-frequency waves called beta Among these neurotransmit- waves dominate when we’re focused and processing information. ters are norepinephrine, which Using electroencephalogram (EEG) monitoring to track electrical pulses, re- sparks attention, perception, searchers discovered that exercise intensifies brain-wave amplitude and frequen- motivation, and arousal; sero- cy, and more beta waves propel you into a more alert state. “The most common tonin, which directs “traic,” finding in studies on exercise is that increased aerobic exercise will improve your influencing mood, impulsivity, ability to focus attention and your ability to shift your attention,” Suzuki explains. anger, and aggression; and do- Experts believe this enhanced focus comes from the bump in dopamine, pamine, which governs atten- which calms the mind. Ratey, for example, is convinced physical activity can tion and learning, plus our sense ease attention deficit disorder (ADD) and attention deficit hyperactivity disorder of contentment and reward. (ADHD) in kids and adults alike.

64 / EXPERIENCE LIFE / May 2018 LEARNING MEMORY The functions of learning and Using magnetic resonance imaging (MRI), Columbia University memory are concentrated researchers discovered that BDNF helps the brain create new neurons in the hippocampus, a (a process called neurogenesis) in just two regions: the hippocampus, small region tucked which is crucial for long-term memory, and the olfactory bulb, in the brain’s center. the area responsible for smell and taste. This process afects our But we wouldn’t be perception of the world. able to learn without In tests on rodents, exercise doubled the rate of neurogenesis in the aid from the prefrontal hippocampus, Suzuki reports. Plus, it increased the cortex — part of the reason number of dendritic spines on the neurons as communication within the brain well as their length — all of which improve is so vital. neuronal communication. Neurotrophins build and maintain the These physiological changes are called brain’s basic cell circuitry. Key among long-term potentiation (LTP), and in these in the hippocampus is the recently further rodent studies, researchers found discovered brain-derived neurotrophic that exercise-induced LTP improved factor (BDNF), a protein that incites hippocampal function as measured by a neuron growth. broad range of memory tests. “BDNF works in many ways,” Ratey Other studies have shown similar explains. “It makes brain cells work memory gains for people. In a 2016 report better; it grows them; it prevents them published in Frontiers in Human Neuroscience, from eroding; it helps deal with stresses; researchers conducted MRI scans of cross- it provides the right environment for country runners and identified “significantly greater brain cells to prosper.” BDNF is released connectivity” between parts of their brains associated with attention, when neurons fire, causing the brain to decision-making, multitasking, processing sensory input, and memory, produce more BDNF. When we exercise, compared with a control group of nonrunners. those neurons fire like crazy, elevating BDNF levels. Physical activity also prompts other hormone factors into action: Insulin- like growth factor (IGF-1), vascular CREATIVITY endothelial growth factor, and fibroblast growth factor all push through the AND IMAGINATION blood–brain barrier and work with BDNF The hippocampus — which lights up with electrical activity during to enhance the molecular machinery exercise — also fuels imagination, or thinking about the future of learning. In addition, the hormone and other possibilities. A 2014 study published in the Journal of IGF-1 delivers the brain’s primary fuel — Experimental Psychology divided 176 college students and adults glucose — to neurons to spur learning. into two groups, one of which walked while taking a creativity test; So, while going for a run won’t the other was sedentary during the test. The transform us into geniuses, Ratey says walkers scored 81 percent higher. exercise certainly boosts our potential “We’re not saying walking can turn you for learning and increases our rate into Michelangelo,” says study coauthor of learning. Both Ratey and Suzuki Marily Oppezzo, PhD, a Stanford believe that kids need physical edu- University psychologist. “But it could cation integrated into classrooms help you at the beginning stages to optimize how they learn. of creativity.” And for adults? “We don’t have Suzuki believes that such a boost in to be looking for that magic pill to creativity and imagination could help make us smarter,” says Suzuki. build a better world. “This also raises “We really should be looking for the possibility that increased exercise that magic exercise regimen that might enhance our ability to imagine the will optimize all these diferent future in a new way,” she says. brain areas.”

ExperienceLife.com / EXPERIENCE LIFE / 65 EXERCISE AND KEEPING THE MENTAL BRAIN YOUNG All the processes that physical activity induces in HEALTH the brain add up to one sum: Exercise keeps our brains Beyond our cognitive abilities, exercise young. “Everything we’ve learned continues to confirm plays a profound role in our mental that exercise helps prevent cognitive decline as we age,” health. Some theorize that depression is Ratey says. “All the antiaging protocols include exercise caused at least in part by depleted levels in a big way — it’s often the No. 1 lifestyle change to help of a category of neurotransmitters called people prevent aging and cognitive decline.” monoamines, which include serotonin, Exercise not only makes our brains stronger; it also norepinephrine, and dopamine — all of protects them. Physical activity induces the brain to create which are magnified by exercise. enzymes that chew up the amyloid beta-protein plaque “Going for a run is like taking a little bit that triggers Alzheimer’s by strangling neurons, explains of Prozac and a little bit of Ritalin because, Harvard neurology professor Rudolph Tanzi, PhD, coau- like the drugs, exercise elevates these thor of Super Brain, a New York Times bestseller. neurotransmitters,” says Ratey. A new study by Tanzi’s research team suggests In the process, exercise helps our exercise also battles inflammation in the brain. A basic brains balance hormones. Ratey believes immune-system response to injury, inflammation can that, along with alleviating depression, become chronic as we age, and studies have identified it this harmonizing of our hormones also as a primary agent in Alzheimer’s. Exercise — along with inoculates us against toxic stress and eases lifestyle changes such as solid nutrition and good sleep anxiety. “Keeping your brain in balance — may actually help reverse Alzheimer’s and cognitive can change your life,” he says. decline, Tanzi says. Exercise has other eects on mood, as Finally, among the flurry of research over the past well. Just as our muscles demand more decade is a 2009 study from the University of North energy during exercise, our brains gobble Carolina at Chapel Hill, published in the American up glucose. In a 2016 study published in Journal of Neuroradiology, that used magnetic resonance the Journal of Neuroscience, University of angiography on 14 participants between the ages of California, Davis, researchers discovered 60 and 74. Those who exercised weekly significantly what the brain was doing with all that fuel: increased the number of capillaries in their brains making more neurotransmitters. compared with a control group. This contributes to MRI scans found that levels of optimum brain function — similar to the efects of glutamate and gamma-aminobutyric acid exercise on healthy muscles. (GABA) swelled in participants after a Lead study author Elizabeth Bullitt, MD, writes, stationary-bike session. This may aid in “Our findings suggest that aerobic activity appears to be tempering depression, according to lead associated with a ‘younger-appearing brain.’” researcher Richard Maddock, MD, MS, because the stores of glutamate were MICHAEL DREGNI is an Experience Life deputy editor. centered in regions of the brain where the neurotransmitter had been depleted in depressed individuals.

66 / EXPERIENCE LIFE / May 2018 MEASURING JUST BRAIN ACTIVITY Pounds3 What the typical brain weighs. MOVE Human brains have shrunk Ironically, you might want to be sitting down to significantly over the past hear the good news about moving. 20,000 years; the lost While most studies have focused on volume is equivalent aerobic exercise and its effects on the brain, to the size of a recent research suggests that all exercise is beneficial, including resistance training. A tennis ball. 2017 meta-review of studies — coauthored by neuroscientist Wendy Suzuki, PhD, and 20% Percentage of the published in the journal Brain Plasticity — found that just a single bout of exercise body’s available energy benefits your brain. The review, however, in the form of glucose doesn’t detail how long that session should be, (sugar) that the how intense, or what activities it might include. brain uses. Another study showed that just one hour of exercise per week can help prevent depression. The 2017 research published in the American Journal of Psychiatry monitored 33,908 15% Norwegian adults for 11 years and found lower Percentage of the body’s rates of self-described depression among blood flow that goes to the those who spent an hour a week doing “low- brain. Every minute, 750 to level” exercise. So what exercise is best? Psychiatrist John 1,000 milliliters of blood Ratey, MD, recommends movements that flows through the simultaneously tax your cardiovascular system 100 Billion brain, enough to and your brain — tennis, yoga, dance, Pilates, fill a bottle karate, ice skating, and so on. Number of neurons in “While aerobic exercise elevates neuro- the brain. Neurons govern of wine. transmitters, creates new blood vessels that every thought and action; pipe in growth factors, and spawns new each neuron can transmit 1,000 cells, complex activities put all that material to use by strengthening and expanding nerve impulses per second — networks,” Ratey explains. “The more complex and make tens of thousands the movements, the more complex the of synaptic contacts with synaptic connections.” other neurons. Even though movement creates this new 10% brain circuitry, your brain will recruit it for other Percentage of our tasks, too. “Any motor skill more complicated than walking has to be learned, and thus it brains that popular challenges the brain,” he says. This is why mythology says we learning how to play piano makes it easier for use. Modern brain scans, people to learn math. however, show we use most “What it means is that you have the power to change your brain,” he notes. “All you have of our brains most of the to do is lace up your running shoes.” time — even when we’re sleeping.

ExperienceLife.com / EXPERIENCE LIFE / 67 Redeine your recovery

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Page 82 Protecting Yellowstone takes the work of extraordinary individuals. Meet a few who are proﬁled in the book People of Yellowstone. The Dating App that’s Changing the World.

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Life Support Therapists and coaches use distinct tools to help us heal from past traumas or embark on new life adventures. Discover whether professional counseling may be helpful for you.

BY HEIDI WACHTER

ife doesn’t always go according of professionals trained to guide us explains psychologist and coach to plan. Relationships crumble; on the path to self-improvement and Belinda Gore, PhD. “Coaching is L careers falter. Bad things healing. The wide range of licensed more focused on what you want to happen to us or the people we counseling services, however, can make accomplish and achieve in the present love, challenging our ability to cope. it diicult to know which way to turn. and future.” Even when life is good, we may long Many people look to coaches and Choosing a coach or a mental- for a change. Whether we’re looking therapists for help with personal health professional is a personal to improve our emotional well-being, issues. Though both ofer support decision informed by your goals, reach for our next professional goal, or for making life changes, the lenses motivations, current skills, financial learn new relationship skills, we need through which they view life’s resources, and life circumstances. You strategies for overcoming obstacles and challenges and opportunities tend to may consult with one or both over the moving forward. be diferent. course of your life, depending on what Fortunately, we don’t have to figure “Therapy sessions often begin with you’re experiencing. The following everything out on our own. In addition an exploration into what’s happening guide can help you select the right to leaning on friends, family, teachers, and how it may be related to wounding option and find success — no matter

ILLUSTRATIONS: CAREY SOOKOCHEFF or clergy, we can tap into the expertise in the past, and bringing that forward,” which path you pursue.

ExperienceLife.com / EXPERIENCE LIFE / 71 Real Life Balance

THERAPY Psychoanalysis and psychotherapy emerged in the late 19th and early 20th centuries to help people overcome deep emotional problems. They’ve evolved to benefit a wider clientele, including those seeking more satisfying lives and relationships. Training and Licensing: Though some and use standardized criteria outlined states don’t require licensing, “it’s in the Diagnostic and Statistical MAKE THE usually best to choose a therapist who Manual of Mental Disorders to MOST OF IT is licensed to practice as a psycholo- diagnose mental-health conditions. Despite different approaches, gist, social worker, psychoanalyst, Some therapists accept insurance. training, and licensing, coaches psychiatrist, family therapist, mental- and therapists offer similar Tools: Therapists use their training, as- health counselor, or psychiatric nurse tips for ensuring a successful sessments, and their patients’ personal practitioner,” writes Gary Trosclair, counseling experience. experiences to explore the uncon- Prepare yourself. Carefully LCSW, DMA, in I’m Working On It in scious mind. “One goal of my work is consider your motivations and Therapy: How to Get the Most Out of to help individuals develop a better goals for counseling, along with . He advises choosing a Psychotherapy relationship to their feelings and to your financial resources. therapist with a minimum of a master’s their unconscious,” explains Trosclair, Find your fit. Solicit referrals degree in his or her field. “leaving them more prepared to deal from friends or family members. Model and Framework: Practitioners with the challenges they face even Ask professionals about how they work (including fees, approach, typically work from a medical model after they leave therapy.” and the types of assessments and tools they use) and their When to work with a therapist: background and training. • You need help recovering from trauma. Be authentic. Give yourself • You want to work through anxiety or depression that is impairing your ability to function. permission to be completely • You have problems in a relationship with a spouse or family member. honest and vulnerable. A • You use mood-altering substances to self-medicate, or have addiction issues. productive relationship with a • You require medication for a mental-health diagnosis (not all therapists prescribe). coach or therapist lets you feel • You want to use health-insurance coverage to pay for assistance. you can discuss anything. Be willing to rewrite your story. You may identify COACHING recurring themes, beliefs, habits, In the 1970s, tennis pro W. Timothy Gallwey developed the Inner Game theory or behaviors that have limited — the idea that an anxious brain can sabotage goals. It informs modern coaching your progress. Challenging these models for ofering guidance on life, business, leadership, and health. (For more will help you reach your goals about the Inner Game, see ELmag.com/bestgame.) and improve your well-being and satisfaction. Training and Licensing: Coaches focus more fully on what’s happening Do the work. Successful are typically credentialed through now versus in the past.” Coaching is therapy and coaching require organizations such as the International typically not covered by insurance. collaboration. Coaches and Coach Federation; they are not mental-health professionals stress Tools: Coaches use assessments such required to maintain a license. Be that you should be willing to work as Gallup’s CliftonStrengthsFinder, sure to ask about a potential coach’s on issues outside of sessions. Myers-Briggs Type Indicator, and the credentials and level of training. Enneagram. Drawn from behavioral Model and Framework: Unlike science, management literature, therapists, coaches don’t make and spiritual traditions, these tools diagnoses. “Coaches generally work increase self-awareness and foster with people with normal or above- new insights. (Learn more about normal health and capability,” Gore the Enneagram at ELmag.com/ Web Extra! says. “These are people who want to enneagram.) If working with a coach or therapist isn’t feasible, try the free When to work with a coach: or low-cost resources listed at • You need help clarifying personal or professional goals. ELmag.com/lifesupport. • You want to improve your communication skills. • You seek to build leadership or other career-oriented capabilities. • You are experiencing a sudden life change that you want to turn into a new opportunity. • You want help achieving better work–life balance. HEIDI WACHTER is an Experience Life • You wish to improve your health, nutrition, or eating habits. staff writer.

72 / EXPERIENCE LIFE / May 2018 Harvest Snaps turns farm direct vegetables into pure snack deliciousness

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THE PRODUCE SECTION NEVER HAD IT SO GOOD! Real Life Head Out Worth SaltTheir

Halotherapy has been used for centuries around the world. Its healing beneﬁts have sparked a new interest in salt pools, ﬂotation tanks, and caves in the United States.

BY COURTNEY HELGOE

One of the tranquil ﬂoat pools at Aire Spa in New York City.

74 / EXPERIENCE LIFE / May 2018 he dark, cavernous room is The Tank resurfaced with a vengeance. silent except for the sound of Relaxing in that salt pool at Aire Spa Unlike the salt pool I visited, Ttrickling fountains. It feels like in New York City was transformative most flotation tanks are enclosed a steamy church, with wooden — and not just while I was floating, environments, and the practice cathedral ceilings and marble floors but for the rest of the day. Sidewalks of floating sometimes goes by lit by votive candles. I step gingerly crowded with texting pedestrians, the acronym REST, for reduced down the stairs in the dark, trying unseasonably hot weather, ongoing environmental stimulation therapy. not to trip. My eyes are fixed on the political catastrophes — none of these The average tank is about the size glowing turquoise pools below. had their customary frazzling efect. of a comfortable bed and contains a I hang up my robe and fiddle with I felt grounded in an unfamiliar and 10-inch-deep pool of skin-temperature my swimsuit next to a vacant salt pleasant way. Like I could handle it, water loaded with Epsom salts. The pool, feeling the self-consciousness whatever it is. salt gives the water a density greater that typically accompanies any first Halotherapy (halos is Greek for than the Dead Sea, allowing the floater visit to a ritual-bath setting. City “salt”) was first used in therapeutic to bob near the surface like a rubber dwellers used to bathe only in public mineral baths at 12th-century Polish duck while blissfully losing track of bathhouses, and in the buf. Now, resorts. Spa waters were purported to space and time. not so much. Even in a suit, it takes a ofer a variety of healing powers, such Sarah Gunther, 47, a medical moment to get comfortable. as improving skin health and exorcising researcher in Los Angeles, describes The chest-deep salt pool is mental demons. Today’s salt pools and the tank she visited as a Mork-from- pleasantly warm when I climb in. flotation tanks reportedly ofer similar Ork travel device: a large egg with a Not sure what to do, I crouch near benefits to their legions of devotees. door. Others resemble coins with the wall so the water reaches my Neuroscientist John C. Lilly, who tented tops. They’re typically situated neck. I’m waiting for the salt to soak had an interest in expanding human in private rooms with showers, so you into my skin and magically calm me consciousness, developed the first can undress, climb in, and switch of down. This doesn’t happen. Instead, flotation tank in 1954. During the the interior lights to float in the dark. I find myself gripping the metal following two decades, they became Afterward, you rinse of in solitude. railing at the pool’s edge, resisting the popular with artists seeking enhanced This privacy supports a basic goal saline’s natural buoyancy by forcing creativity. More recently — perhaps of floating: to escape from external my feet to the floor. This is neither due to the hyperstimulating climate stimuli. In addition to stress reduction, magical nor calming, so I climb out. of the digital age — the tanks have therapeutic benefits reportedly include After a few rounds in the other pools, all of which bear Latin names recalling the public baths in the ancient Roman empire — caldarium, With no distractions, not even the feel of the water, tepidarium, fridigarium — I return to the mind can settle down and observe itself. give the salt pool another try. It’s now occupied by a few regulars: an older couple and a younger man whose long swim trunks bloom in the water. Rather than fighting the water’s buoyancy, they rest their heads on the railing. They float. I paddle cautiously to an unoccupied corner and tuck my elbows behind the railing. This time I let my feet float up, toes bobbing at the blue surface. Even in this odd position, the sensation is pure weightlessness. Soon I untangle my arms and rest my head on the railing. Remaining suspended in this position A typical flotation tank is efortless. Deep, lung-filling usually contains breaths make me even lighter. It’s more than like floating in space, if space were a 800 pounds of warm place illuminated by candles Epsom salts. instead of stars.

ExperienceLife.com / EXPERIENCE LIFE / 75 Real Life Head Out

relief from chronic physical pain and depression, and even the cultivation of hallucinatory states. With no distractions, not even the feel of the water, the mind can settle down and observe itself. Gunther says she’s normally claustrophobic, so on her visit she left the tank door cracked open slightly. Even though she didn’t strictly follow protocol, she says she felt more peaceful when her hour was over. She noticed her hair and skin felt exceptionally soft from the salt, and the lingering efects of a hangover had disappeared. Minneapolis-based writer Quinton Skinner, 49, says he finds the benefits of the float tank so profound that he’s made it a regular part of his self-care “Salt cave” is a little misleading; most are rooms routine. To date, he’s floated about with walls built from salt blocks. e cave I 30 times. visited is in a former chiropractor’s office rebuilt “It’s extremely relaxing physically,” Skinner explains. “There’s no sense with six tons of Himalayan rock salt. of gravity pulling on your bones and muscles. Your mind tends to wander into a meditative state without much Other studies have found similar her nose and mouth. No water bottles efort; if you’re a trained and daily benefits for chronic smokers. And were allowed. I started to wonder if 45 meditator, it goes wow! very quickly.” there are now a growing number of minutes was much too long. He says a 90-minute session (which salt caves around the United States But soon my coughing abated, and costs about $60) is the ideal amount of promoted as boons for respiratory the air no longer tasted salty. I wiggled time for his mind to “cycle into a state health where you can inhale airborne my toes in the salt on the floor and of deep relaxation” and then resurface. salt like a genuine Polish miner. leaned back in the suspended chair. I He also appreciates how these reflec- “Salt cave” is a little misleading; felt a mild tingly sensation in my nasal tive states tend to linger. He reports most are rooms with walls built from passages and lungs. A couple of my feeling “very relaxed, a bit spacy” after salt blocks. The cave I visited is in a neighbors snored peacefully. Timing floating, which also produces a “good former chiropractor’s oice rebuilt with my inhales and exhales with the ocean- measure of distance and objectivity” six tons of Himalayan rock salt. I was wave sounds helped me breathe easier. for the remainder of the day. curious to see if it could help clear the By the time the lights behind the remains of a cold. salt wall began to brighten, indicating The Cave The room was small and warm, that the session was ending, the 45 Floating in salt is just one form of halo- around 85 degrees F, with a half dozen minutes had passed quickly. It’s hard therapy; others involve breathing it in. antigravity chairs facing a glowing to say whether the airborne salt or In the mid-19th century, according pink-orange wall of salt bricks. Fine the chance to breathe mindfully in to halotherapeutic lore, a Polish doctor salt, like sand on a beach, covered the a pink-lit room full of whooshing named Feliks Boczkowski noticed that floor, and ocean sounds played softly sounds caused my newly oxygenated local salt miners seemed free of the from speakers overhead. Four of us state; maybe it’s some combination lung problems that plagued miners of settled into chairs while the director of the two. Either way, deliberate other minerals. He attributed this fact disappeared to “turn on the salt,” using deep breaths seem to have healing to the humidity and airborne minerals a device called a halogenerator that power, whether floating in water or in the salt mines. Contemporary releases fine salt particles into the air. suspended in an antigravity chair. research appears to support his thesis. The initial experience was not And a little salt does bring out A 2006 study published in the New entirely pleasant. The airborne the flavor. England Journal of Medicine found that granules triggered a couple of salt inhalers can improve pulmonary coughing fits, and the air tasted briny. COURTNEY HELGOE is an Experience Life health for people with cystic fibrosis. One woman pulled her sweatshirt over senior editor.

76 / EXPERIENCE LIFE / May 2018 MAKE FRIENDS. FIND ADVENTURES.

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Our experts explain how to handle a newly emptied nest, techniques for preventing kettlebell-related lower-back pain, and the connection between whey protein and acne.

BY JON SPAYDE

“Our youngest child just moved out and I feel lost. How do I adjust?”

“Lost is just how you may feel A as an empty nester,” says psychotherapist Jen Elmquist, MA, LMFT, author of Relationship Reset. “When the last child leaves, you’re in transition. You can’t go back a transition is under way. to the way things were, and “People can hope or believe you haven’t yet gotten to the that they are going to have way things are going to be.” what they had with the Lower-back You may feel relief and kids, just without the “I love swinging discomfort is a grief at once. The daily kids being present,” she kettlebells, but A common complaint demands of parenting are says. Yet, this is denying my back often among novice gone, yet so are its daily joys. reality; things are hurts afterward. kettlebell enthusiasts, says When a child’s needs are no diferent now. What am I Experience Life fitness editor longer shaping the schedule, To ofset that sense of doing wrong?” Maggie Fazeli Fard, RKC. parents can feel like they’re emptiness, Elmquist rec- Luckily, form adjustments can lacking direction. “You’re not ommends redefining your make a huge diference. sure what’s going to come mission. “What’s your new The key to mastering next,” Elmquist says. purpose, as an individual, the kettlebell swing is to Ideally, you’d have as a couple?” She suggests remember that you are the discussed the imminent going on a vision quest to re- master, she says. You swing the change with your partner flect, journal, and dream about kettlebell; the weight does not swing you. This well before the nest emptied what you want from your next small mindset shift can create big changes. Also and tested out some new stage of life. try these form tips: routines — more dates, for Above all, try to remember • Stand tall. Stack your shoulders, rib cage, and instance, or parent-only that the grief will pass, as all hips in a straight line. Keep them stacked. The vacations — to try on your things do. “You’re in a time swing is essentially a moving, upright plank — at new freedom. of change that will come to the top position, with arms outstretched, you are But if you find yourself an end,” she says. “Beyond in an upright version of a solid plank. A proper unprepared, Elmquist suggests it is a new period that’s full plank does not feature hunched shoulders, arched simply acknowledging that of possibilities.” back, or flared ribs.

78 / EXPERIENCE LIFE / May 2018 “I heard dairy these cases, acne was resistant is linked to to treatment until the subjects acne, but does discontinued the whey protein. whey protein Still, says Chen, “If you’re past also cause it?” adolescence and have no acne, taking whey protein is very unlikely to cause you to get it.” Meanwhile, if you already sufer from acne and want • Start the swing by hinging at the hips. This to eliminate foods that is diferent from bending over. To practice this, might make it worse, Chen stand a couple of inches from a wall and attempt As with so many recommends opting for pea, to tap your butt back against it. If you succeed, health-related hemp, or other plant-based step a little farther away and tap again. Keep A questions, the protein supplements. going until you get a good sense of how it feels definitive answer is to push your hips back versus simply bending “sort of.” forward at the waist. Learning to hinge your hips “Whey-protein supple- will protect your lumbar from overflexing. mentation does boost insulin • Finally, remember there is no pulling in and insulin-like growth factor kettlebell swings. Your hands do not pull the (IGF-1), and both of those can weight up to chest height; they guide the direction promote acne,” says Karen Chen, of the kettlebell as your hips propel it. Likewise, MD, a Houston-based functional- on the downswing, the kettlebell does not pull medicine dermatologist. Acne is you down; you press the kettlebell down, high and prevalent in the teen years, when back between your legs. Controlling the kettlebell the body is producing copious will keep it from pulling you out of alignment, amounts of growth hormones which can also strain your back. and sex hormones, leading to If these tips don’t relieve your discomfort, ask a increased sebum production as professional coach for personalized feedback. If you well as plugged follicles. experience pain while swinging, stop immediately Casein, the other protein and talk to your healthcare provider; the problem component of milk, can also may be more serious than poor kettlebell form. promote IGF-1 and insulin, says Chen. It’s the more allergenic component, which may be why dairy foods are so often linked to acne. (Notably, it’s low-fat dairy that tends to cause the most problems. Removing the fat from dairy products boosts their glycemic index, which also triggers excessive JON SPAYDE is an Experience insulin production.) Life contributing editor. While no studies have declared whey a definitive cause of acne, Chen says a few small studies have isolated whey supplementation as a Got Questions? Web Extra! contributing factor. She cites some case reports in which If you have inquiries for our For more guidance on protecting your back during whey-protein supplementation experts, email us at AskEL@ kettlebell moves, see ELmag.com/kettlebelltips. precipitated or aggravated experiencelife.com. acne in adolescents; in some of

ExperienceLife.com / EXPERIENCE LIFE / 79 Your triumphs. IGNITED.

Tell your endurance story by displaying all your hard-earned results in one place. Every finish line you’ve ever crossed. With over 250 million finishes, you’ll find yours on Athlinks. YOU EARNED IT. OWN IT WITH ATHLINKS. Real Life The Living Experiment Clutter Feeling oppressed by your possessions? Learn how to lighten your load — and harvest some important insights in the process.

BY DALLAS HARTWIG AND PILAR GERASIMO

hether it’s a he Land of Too Much he Path to Clarity mountain of • We live in a culture that • Because we tend to become paper, an over- makes accumulating stuff inured to the long-term clutter W flowing closet, relatively cheap and easy. in our midst, it can be useful an out-of-control trinket col- We rarely consider the true to look around your home lection, or any other form of cost of acquiring new things, with fresh eyes — seeing undealt-with mess, most of us including how our time your space as if someone else sufer from clutter’s burden. and space are burdened by lives there. It’s no wonder: One expert storing, maintaining, and living • Notice which areas are in quoted in the Los Angeles around them. need of unburdening. Reflect Times estimates that the aver- Our society trains us to on how they got that way and age U.S. home contains more • regard the ownership of things what they are saying — both than 300,000 objects. EXPERIMENTS as a mark of success. It tells to and about you. Aim to do Many of us tend to feel us that possessing more will this with a curious, objective, both anxious and ashamed Dallas suggests: make our lives happier and and compassionate (rather about the detritus we see Try the strategy that Pilar’s better. It also encourages than judging) mindset. building up around the edges decluttering-pro sister calls us to buy things as a way of of our lives. We also feel • Take note of those spaces “defending with beauty”: Clear communicating our tastes and overwhelmed and stressed by where you regularly encounter a horizontal surface and put identity to others. All of this the prospect of digging out friction (drawers that won’t a single beautiful object or makes it tempting to acquire from it, often not knowing close, closets and walkways simple arrangement where more material goods than we clutter once dominated. where to begin. too tightly packed for easy Notice that it is now much less know what to do with. movement). Each time you So, in this installment of tempting to use that space as a The Living Experiment, we • Much of what we think of come face to face with dumping ground for stuff that explore clutter’s origins and as clutter amounts to delayed clutter, ask yourself, Does belongs elsewhere. its underlying causes and tasks and decisions — things the presence of this stuff Pilar suggests: real-life impacts. We also of- we “aren’t getting around bring me more pleasure than After listening to the follow-up to” because we don’t have frustration? If the answer fer some suggestions for deal- decluttering episode, dedicate a ing with it more efectively, enough time, energy, mental is no, you’ve identified a set block of time (15 to 90 min- as well as experiments to space, or emotional resilience decluttering project. utes) to decluttering one of the help you get the upper hand to deal with them. • Beware the temptation to buy following areas: entryway, bed- on the clutter that’s dragging more things (organizing and side table, or dining-room table. you down. Clutter’s Real Costs storage systems, high-design Notice the effect that even this little bit of space-clearing has • Even when we are surround- furniture) rather than dealing on your outlook and energy. ed by things we value, their with your core clutter issues. net impact becomes negative • Consider taking on one if they start impinging on our small space at a time (like a This column is based on The Listen and Learn movement, mood, relation- single drawer) and building ships, or thought process. Living Experiment, the top-rated Check out this and up to larger projects as your podcast by DALLAS HARTWIG other episodes of he • Clutter contributes to our energy increases. and PILAR GERASIMO. Dallas is Living Experiment at daily burden of stress, and the New York Times best-selling • Listen to the “Decluttering” LivingExperiment.com. it serves as a reminder that coauthor of The Whole30 and Subscribe to the podcast episode of The Living It Starts With Food. Pilar is an some part of our lives is out via Apple Podcasts, Experiment for more how-to award-winning journalist, healthy- SoundCloud, or Stitcher. of balance, ignored, or out tips and inspiration. living advocate, and Experience of control. Life’s founding editor. ExperienceLife.com / EXPERIENCE LIFE / 81 Real Life Nourished Self

Behind the Scenery: A new book highlights the diverse group of workers who protect and conserve People of America’s ﬁrst national park. Yellowstone

ransformative. That’s the word for the project — which unites his passion for 2 photographer Steve Horan and community with his reverence for the natural author Ruth Crocker use to describe world. “The friendships that are made if you TYellowstone National Park’s impact work, live, or camp in Yellowstone last a on the lives of the folks featured in their 2o17 lifetime,” he says. book, People of Yellowstone. His stunning photographs, combined “These individuals absolutely love this with Crocker’s insightful descriptions of 87 amazing place and have devoted themselves Yellowstone devotees, provide an insider’s to being in the park to preserve its wonders,” view of America’s beloved first national park. says Horan, who refers to the park as a walking Readers get to know expedition leaders, meditation. “When you’re in Yellowstone, you scientists, construction workers, horse have to learn to be aware of your surroundings wranglers, and rescue-team members. and your place in it. It teaches you to go This is just a sampling of the people beyond yourself.” who have lived and worked within this Horan, a New York City native, spent five magnificent ecosystem. years crossing three states to find subjects —HEIDI WACHTER 1

82 / EXPERIENCE LIFE / May 2018 “It’s exciting to come upon an animal and be able to talk about where 5 it ﬁts in the family group,” she explains. “We do more than just identify them by their markings. We know their individual personalities. Male wolves usually hold down the territory. Females make other decisions. But watch out for those youngsters. They can be especially curious.”

Wendy Medina 6. Recycler, artist, and hiker “You’re not throwing that out, are you?” 7 the multilingual Medina asked many times during her six-year reign as the recycling expert in the Old Faithful maintenance yard. “If you make it easy for people, they’ll get on board with the idea,” she says. The consuming demands of her job meant she missed out on hiking. She dreams of returning to the park one day to explore its beauty as a visitor.

68John J. Craighead 7. Wildlife advocate and researcher “We should think like nature and look at the fundamentals of things. I have Salle Engelhardt once part of the vast lands belonging to listened to the voice of the mountain 1. Interpretive ranger, artist, the Crow, he prays,” writes Crocker. “‘To for most of my life,” said Craighead, musician, and former truck driver the east, for the light of the rising sun, who died in 2016. His wildlife–wildland In her 30s, after viewing the United conveying wisdom; to the south, where advocacy continues at the Craighead States from the cab of her truck, warm winds blow; toward the north, Institute in Bozeman, Mt. Engelhardt decided to trade in her where birds migrate in the summer; and Craighead and his twin brother, Frank, keys to earn a college degree in public west, where we all travel. The land is shaped public environmental policy, administration. She’s now an expert suffering. We ask that you, the sun, give including the 1968 Wild and Scenic Rivers in snowbound living, wolves, bears, them peace.’” Act. Researchers continue to study his and birds. pioneering use of radio telemetry to track The first time she saw Yellowstone, Lisa, Jane, and Candy and study animals. she remembers, “The snowbanks were 4. Seasonal employees higher than my truck, and I loved the idea Like many Yellowstone employees, these John King of living someplace where I could get three Taiwanese workers are all smiles as 8. Dendrochronologist and ecologist snowed in.” they catch lifts from truckers or families “Humans can learn a lot from trees,” says with space in their RVs to find their way to the scientist, who spends his time in the Stacy Gerths work or to explore the Old Faithful area. forests collecting records of tree growth. 2. Wrangler and trail rider “The spirit of neighborliness is King uses tree rings to decipher the age Gerths wrangles humans and horses pervasive in Yellowstone National Park,” of cultural artifacts or determine when a for trail rides into Yellowstone’s writes Crocker. “Everyone knows that stream changed its course, causing the iconic landscapes. they must rely on each other in a place growth or death of trees. Though her days are long, she says where there are not many people, roads, His work involves carrying heavy nothing matches her time spent riding near or vehicles, and weather changes can equipment through the woods in areas herds of elk or through beautiful meadows. be dramatic.” without trails. “This may reflect my “It’s the best experience of my life.” heritage,” King explains. His Norwegian Linda hurston ancestors were known for carrying heavy Grant Bulltail 5. Wolf tracker and biologist supplies to their camps. 3. Apsaalooke Crow tribal elder Thurston has been running with the Now in his 90s, Bulltail has spent his life Yellowstone wolves since they were learning and sharing the stories of the reintroduced to the park in 1996. She Photos and quotes used with permission of Steve Crow people living in Greater Yellowstone. loves to share stories about wolves with Horan and Ruth Crocker. People of Yellowstone, “Standing in front of Heart Mountain, park visitors. originally published by Elm Grove Press, 2017.

ExperienceLife.com / EXPERIENCE LIFE / 83 HELP SCHOOLS REMOVE

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A Mindset of Giving How the spirit of generosity can create more joy and meaning in our lives — starting now.

BY BAHRAM AKRADI

few months ago I wrote tribes to find not only protection but ingrained beliefs that keeping as much in this column about connection. The accumulation of as possible ensures our well-being. A how rivers have much to things (whether received as gifts or Reflecting on what we have and what teach us about the natural obtained through personal efort) also we don’t have, and coming to terms balance of giving and receiving. I ofers a sense of security. with both, allows us to move forward talked about their adaptability and Rarely, however, does having with the perspective that it’s OK to let persistence, and their innate ability to more contribute to true happiness go — that we don’t have to “have it all” navigate the varied landscapes along and deeper meaning. In fact, it usually to be safe. their way to the sea. I shared the idea leaves us wanting more — and It’s an evolution, and if you’re not that we might find a better sense of believing that more is better. Known there, don’t worry. Instead, consider it balance and satis-faction in our own as a scarcity mindset, this leads us something to aspire to eventually. Do lives if we follow the examples of to believe that there’s not enough to what you can in the meantime. rivers and let ourselves go with the go around, so we must find and keep Giving does not require money or flow more often. whatever we can to feel fulfilled. This stuf; those things are finite. All it takes What I didn’t get to, however, is creates disharmony in our own lives is a smile and a “thank you” when how rivers (and streams and other and in the lives of those around us. someone holds the door open for you. smaller tributaries) ultimately give It’s the sharing of unique skills, talents, themselves over to larger bodies of and knowledge that only you have water. How, in the end, they pour to pass along. It’s holding someone’s everything they’ve gathered along Getting to a mindset hand through a diicult time and their journey into a much bigger, more of giving freely takes listening with an open heart when diverse ecosystem. work. It challenges our people just need to talk. It’s there — where the river Every one of us has infinite gifts becomes the sea — that I believe long-ingrained beliefs like these to ofer, whether we there’s an important life lesson about that keeping as much recognize them or not. The return is what it means to receive and then as possible ensures our a greater sense of well-being than any give generously. well-being. physical object can ever provide. First, though, it’s essential to And if you are fortunate to have the touch on why the act of giving can financial means to share, why wait? be so hard. We live in a world where Just as the river reaches its delta possessing things is often perceived as A phrase that helps me balance my and spills into the sea, you too will a sign of success and stature. This can own urge to accumulate things is “give ultimately surrender it all. You can’t, cause us to become consumed with the everything, expect nothing.” I say this after all, take anything with you idea of having more — more money, because I find giving to be so reward- to the next place. So why not start clothes, friends, more of anything and ing and gratifying. It’s through acts of giving now, when you can enjoy everything. We collect and hold on to generosity that I experience more joy, the experience of generosity and things, tying our worth to them, often peace, and purpose in my life. see for yourself all the benefits and without understanding why. And when I give without expecting opportunities it has the potential to As humans, we are inherently anything in return, I not only avoid create for the greater good? insecure creatures — like many disappointment, but I also feel the bal- species, we are herd animals and ance of getting and giving. we find safety in numbers. Since Getting to a mindset of giving freely BAHRAM AKRADI is the founder, chairman, prehistoric times, we have formed takes work. It challenges our long- and CEO of Life Time — Healthy Way of Life.

Printed on 100% recycled paper. Please recycle this magazine. ExperienceLife.com / EXPERIENCE LIFE / 87 Meditation

Turn your face to the sun, and the shadows fall behind you.

— MAORI PROVERB

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