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Your Gut And You Amazon preorder link
Exercises for Increasing Bone Strength
Self-Care Is Intentional Book link on Amazon
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4 R Masterclass
As March unfolds, the promise of warmer days invites us to refresh our routines and embrace new beginnings. This edition of Start Healthy is designed to inspire your journey toward enhanced well-being with tips for training for a race, eco-friendly spring-cleaning practices to implement, Ukrainian recipes that pack in the flavor, and lifestyle adjustments for better gut health.
Looking to conquer your first 5K? The enclosed comprehensive guide can help you turn your running aspirations into reality, offering strategies to prepare you for race day. Whether you’re a completely novice runner or aiming to get back into the exercise, you’ll find valuable insights to keep you motivated.
Spring is traditionally a time for tidying up your living spaces, but this year, ditch the chemicals and trash bags. Inside, discover eco-friendly cleaning techniques that will help you not only refresh your home but also support the environment. Let’s make this season a chance to go green!
If you're wanting something fresh for your meals, treat your taste buds to the rich flavors of Ukrainian cuisine with two authentic recipes that bring warmth and comfort. Whether you try the spicy and sour tomatoes or the thick kefir oladky pancakes, they’re sure to add delicious diversity to your dining table.
It’s important to prioritize your digestive health since it can have a major impact on your overall well-being. Check out the enclosed article to learn effective lifestyle modifications that will help improve your gut and allow you to feel your best from the inside out.
Here’s to a month filled with growth, discovery, and vibrant health! As always, it’s a pleasure to send you this magazine.
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Have you ever dreamed of participating in a 5K? It may be easier than you think! With the right game plan, you can not only tackle your goal with confidence but also reap the many benefits of a consistent running routine, including strengthening your heart, lungs, and muscles, boosting your mood, and increasing your alertness. Follow the steps in this guide, and you may find yourself ready to cross the finish line in as little as eight to ten weeks.
For first-time runners, one of the quickest ways to prepare for a 5K is following a professionally crafted training program available online or via an app or podcast. Perhaps the most well-known of these is the Couch to 5K plan, but there are many others to choose from to fit your unique needs and preferences. Along with various advice and resources, each offers a concise regimen designed to make running more accessible and feel less daunting, helping you to ease into it and work your way up to doing an entire 3.1 miles, the length of a 5K.
Whether you opt for a program or choose to make your own training schedule, you’ll want to start out slowly, alternating intervals of walking with gradually lengthening ones of running to avoid overexerting yourself. For example, your first day might include a five-minute warm-up walk followed by a minute of jogging and a ninety-second walk. You could then repeat this pattern to complete an exercise session of twenty minutes total. As you improve, increase how much you run little by little, shortening your periods of walking in between, until you can finish a full thirty-minute run without stopping.
After exercising, your body needs to time to recover, so always plan for one to two days of rest between workout sessions. You can use them as an opportunity to fully relax, such as by getting extra shut-eye or applying a foam roller to your muscles, or consider activities that can augment your strength and agility—building muscle can help improve your running form, speed, and endurance. Some good options include low-impact cardio like swimming or bicycling and simple strength training moves like squats or glute bridges.
Once you’ve decided on a running plan and are ready to commit, invest in some quality apparel, the most important of which is a good pair of sneakers. Since shoes can vary widely in their construction and suitability for your feet, it’s best to shop in person at a running-shoe store rather than online so you can try on several options. Focus on factors like support, cushion, and drop, or the difference in cushioning between your heel and toe. Getting the best fit is key to optimizing your performance and better preventing injuries.
Also be sure to get comfortable running clothes to avoid chafing; areas especially prone to it include the armpits and inner thighs. For ideal protection, choose clothes in moisture-wicking materials like nylon or polyester. You could also apply an antichafing balm to your sensitive areas before your sessions.
Getting plenty of water and enjoying a diet of healthy foods will be essential to your training. For one, don’t drink too much just before a session; all that may do is make you feel nauseous as you run. Instead, ensure a steady intake of fluids throughout the day to stay hydrated, paying close attention to signs of thirst like dry mouth, headache, or dark urine. While experts generally recommend that adults drink at least eight cups of water every twenty-four hours, exactly how much you’ll need may be affected by factors like the weather and your weight, age, and activity level. In addition, aim to drink enough water to replace the amount you lose through sweat during a run within two hours of finishing it.
As for food, look to give your body the fuel it needs by eating a balanced diet of fruit, vegetables, carbohydrates, dairy products, and lean proteins like nuts, beans, or fish. But as with water, be careful not to eat immediately before running since it could lead to painful cramps and side stitches. Time your meals so that you’re neither hungry nor full ahead of a session, and consider a light snack such as Greek yogurt with a piece of fruit following it.
While working your way through your training plan, be mindful about protecting yourself. To lower your chances of getting injured, add some dynamic stretching, such as arm circles and leg swings, to your prerun warm-ups to increase the blood flow to your muscles, helping to loosen them up. And if you do suspect an injury, don’t overlook it, no matter how minor it may seem—ignoring even a small twinge in a muscle can lead to more significant problems as you train. Take a rest day to recover, or seek medical attention if needed, especially if the problem seems to be enduring.
If you like the idea of finishing a 5K in about two months from now, run with it! You’ll be amazed at how much going through the training process may improve your fitness and your life.
*Always consult with your doctor before starting a new exercise program.
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As the cold grip of winter melts away and nature starts to come alive, many of us develop an undeniable urge to refresh our living areas. Apart from being a timely custom, spring-cleaning presents a chance to make your house a spotless haven just before the busy warmer seasons fully arrive. But while you’re at it, why not go one step further with environmentally friendly practices? Discover just a few ways that you can make your home spick-and-span while helping to protect the planet.
Many traditional cleaning agents are loaded with strong chemicals like ammonia, bleach, and phthalates that can be harmful to the earth. For one, many such substances often wind up being flushed down the drain, polluting bodies of water and causing damage to aquatic life. Some can also add a substantial amount of volatile organic compounds (VOCs), or gas emitted from certain solids and liquids, contributing to air pollution. And that’s not to mention the impact all these chemicals can have on our health as well, including respiratory problems, skin aggravation, and possibly even cancer.
One solution is to search for eco-friendly products made with clean ingredients, such as those from Blueland. Or you can opt for homemade concoctions, which can be as effective at cleaning as they are easy to make. First up is an all-purpose cleaner created from a few basic ingredients: water and vinegar, a natural deodorizer and disinfectant. In a spray bottle, mix one cup of distilled white vinegar with one cup of water, then put the mixture to work on just about any surface, including bathroom sinks and kitchen counters. Always make sure to test cleaners on a small area first.
For tougher jobs like hard-water stains and soap scum, a paste created from baking soda and water can serve you well. Baking soda both absorbs smells and acts as a mild abrasive that is not likely to scratch your surfaces. Simply stir two parts baking soda with one part warm water into a thick cream, treat the affected area, let it sit for fifteen to twenty minutes, and use a sponge to scrub the stain away.
Further, essential oils can be quite remarkable additions for whatever cleaning creation you’re making. A few drops of tea tree oil in your vinegar solution, for example, can give it antifungal and antibacterial qualities. And, as a bonus, whatever one you pick will leave your house smelling fresh and inviting.
These are just a few examples of the many eco-friendly DIY cleaning solutions available. For more ideas and tips, be sure to check out the downloadable resource at the end of the article.
Besides swapping out your more harmful chemicals, an easy way to make your spring-cleaning more environmentally friendly is to engage with the classic three Rs: reduce, reuse, and recycle. For the first, begin by organizing your surroundings, which will not only make your rooms neater but also save you time on unnecessary tasks. After all, there’s no need to clean a lamp if you were planning to dispose of it anyway. As you sift through your stuff, sort it into groups, such as clothing, electronics, and household goods, and ask yourself questions like: When was the last time I used this? Does it still serve a purpose? Is it in good condition? This will help you decide what you ultimately want to do with it next.
Some of these belongings, of course, may hold sentimental value, making it hard to part with them entirely. In that case, consider repurposing them for another use. For instance, you can transform an old T-shirt into a reusable shopping bag or turn a worn-out piece of furniture into a unique garden planter. Such a project can be a fun activity that reduces waste while giving your home more of a personal touch.
As for anything you definitely want to get rid of, focus on finding ways to keep it out of landfills. You could donate items that are still in good shape to benefit those less fortunate or turn to the third R, recycling, to help conserve the planet. Just be mindful of your municipality’s regulations since it may not accept certain materials. You may also need to find specific programs for electronics and other specialized objects.
Lastly, now is a good time to add some fresh habits to your routine to ensure that your cleaning efforts stay environmentally friendly year-round. An effective approach is to design a schedule allowing for regular cleaning rather than a big annual one. Sprucing up a little at a time will help keep grime and other messes from accumulating, minimizing the need for more aggressive cleaning agents. In addition, commit to selecting products with minimal packaging or made of recyclable materials when buying new cleaning supplies (or anything else, for that matter). Many companies today provide bulk choices or refills, which can help to greatly cut waste.
Spring-cleaning doesn’t have to compromise the environment—little mindful actions will add up quickly as you embark on your eco-focused journey, allowing you to care for both your home and the planet.
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From the sweetness of tomatoes to the richness of sour cream, the authentic flavors of Ukraine come together to create delicious and nourishing dishes that people worldwide can enjoy. These timeless recipes for tangy pickled tomatoes and fluffy kefir pancakes from the Budmo! cookbook are the perfect way to bring a taste of Eastern Europe into your own kitchen.
The combination of fresh herbs, jalapeño, garlic, and vinegar creates a sharp and aromatic sauce that perfectly complements the juicy tomato halves.
With only eight ingredients and a few instructions, this take on pancakes can be easily whipped up for a hearty and delicious breakfast.
Recipes excerpted from Budmo! by Anna Voloshyna. Rizzoli, 2022. Photographs by Anna Voloshyna.
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recipe by anna voloshyna
photos by anna voloshyna
These tomatoes are hands down the most popular zakuska I serve at my dinners. They are very different from traditional pickled tomatoes, which typically call for a vinegary pickling liquid. My mom immerses her tomatoes in a thick, spicy sauce made from fresh herbs, chile, oil, and vinegar. This incredible mixture makes the tomatoes wonderfully refreshing, with a bright pop of acid and a flavor riot of herbs and garlic.
Serves 8 (makes one 2-quart jar)
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recipe by anna voloshyna
photos by anna voloshyna
These thick and fluffy pancakes are probably the recipe I cook the most in my kitchen. Every time I ask my husband what to make for breakfast, the answer is the same: oladky. I don’t mind at all, as this recipe is easy to make, requires very few ingredients, and always delivers the most amazing results. Plus, there are plenty of toppings to serve with oladky. I love eating them with honey, my mom prefers sour cream, and my husband always asks for homemade jam. No matter what you choose, these pancakes will taste wonderful.
Serves 2
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On any given day, your digestive system can feel like your best friend or your worst enemy. This tract breaks down the foods and drinks you consume into chemical components for sustaining your body and mind, and whether this process occurs smoothly or leaves your belly in knots largely depends on a surprisingly complex arrangement of organs, glands, enzymes, and microorganisms like bacteria that work together to keep you healthy. Even still, making just a few simple changes to your lifestyle could dramatically improve your daily digestive experience.
You may be familiar with the terms “after-dinner drink” or “digestif,” both of which refer to the ritual consumption of a strong beverage like brandy or a cocktail at the end of a meal. This is supposedly intended to aid in digestion by cleansing the stomach of any potential contaminants in the prior feast (e.g., if your steak came out a touch too rare for your constitution).
But the science behind this practice is shaky, and, in reality, alcohol consumption could negatively impact your digestive health. Adult beverages have been shown to increase acid production, cause heartburn, harm your helpful gut bacteria, and heighten your risk of conditions like inflammatory bowel disease. And according to the World Health Organization, there’s no such thing as a safe level of alcoholic consumption, meaning that even one such beverage could lead to these results. So pass on the digestif, and opt for water instead to gain the opposite effect; good hydration has been linked to an overall healthier, more comfortable, and more efficient digestive tract.
While alcohol might not be a reliable digestion aid following a meal, taking a walk may be an ideal healthy choice. Doing so will assist peristalsis, or the gentle flow of your intestinal muscles as they guide food through your body. A postmeal stroll can even help mitigate blood sugar spikes and stabilize your insulin levels—especially crucial benefits if you’re living with diabetes.
In fact, engaging in regular exercise can offer ongoing perks for your gut health, including sustaining your metabolism and reducing your risk of digestive disorders like colon cancer. The US Department of Health and Human Services recommends that all adults get at least 150 minutes of moderate aerobic exercise, such as walking, swimming, or cycling, per week. Additionally, aim to conduct a strength-training routine like weight lifting at least two times weekly. (And don’t forget to stretch!)
Naturally, what you eat affects your short- and long-term digestive health, but crafting a diet that supports it is a bit more nuanced than the generic advice to “eat healthy.” Chalk this up to food intolerance, a phenomenon that makes some substances incompatible with an individual’s body. This may occur if you don’t produce enough of a specific enzyme needed to break down the chemicals in certain foods—common examples include dairy, gluten, and high-fat products. After eating something you don’t tolerate well, you may struggle to digest it, resulting in symptoms like bloating or abdominal pain.
There are various other reasons why a food may not sit well with someone. Those who live with gut-health issues such as celiac disease or Crohn’s disease may be more likely to experience negative digestive reactions, while people who suffer from ulcers or acid reflux may have trouble with highly acidic foods like spicy dishes or citrus fruits. Take note of any foods that cause you discomfort, and try to avoid them, possibly seeking alternatives such as dairy-free milk instead.
Beyond managing any unique digestive afflictions, you can also heed some general advice to eat your way to better wellness. One of the primary ways to do so is by switching to a diet based on whole foods: natural ingredients like raw produce. While processed meals may be high in artificial sweeteners, saturated fats, and other substances that can worsen your gut health, whole foods offer optimal quantities of essential nutrients like fiber, which can speed up the digestive process. This can, in turn, help you pass food more easily and reduce your risk of diseases such as colorectal cancer.
Simple swaps to help increase your consumption of whole foods include choosing oatmeal for breakfast rather than cold cereal or pastries and a fruit or vegetable over chips or pretzels for your lunchtime snack. Both these options require little preparation yet offer substantial healthful benefits.
Despite the unquestionable perks of pursuing a more natural diet, some processed foods may actually improve your lifestyle, namely those that contain probiotics. These are live microorganisms that can aid your gut in absorbing nutrients from the foods and drinks you consume and naturally produce certain chemicals that boost your digestion, among other benefits. They may even be helpful at fighting off harmful pathogens and parasitic organisms and rebuilding your gut microbiome after taking antibiotics or getting certain illnesses.
While probiotic supplements may be useful, you can also get probiotics from yogurt, certain bottled beverages like kombucha, and fermented foods like pickles and sauerkraut. Consuming these sources regularly may help improve your ongoing gut health.
Finally, don’t hesitate to speak to your doctor about any digestive concerns you may have, especially if you experience symptoms affecting your daily life. For instance, if you suffer from certain food sensitivities, you may feel nervous about trying new dishes or dining out at restaurants for fear of triggering a reaction. Your physician can help talk you through a game plan of how to approach the experience and what to look out for when selecting foods. Remember that they are there to make you feel comfortable, even when discussing uncomfortable topics. By addressing your concerns with them, you can take steps toward achieving greater digestive wellness so you can take a bite out of life with fewer worries.

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