Start Healthy Spring 2023.pdf

Left Side is for
Customers Only | PAGE X
BEWARE OF THE
GUIDELINES
secondary article | 12
title, no description | 24
INTO SPRING
Splash
Compliments of Vicky's Art School
ISSUE 30
Vicky's Art School
Direct: (831) 383-4436
Vicky's Art School - West Coast Location
146 Lafayette Way
Salinas, CA 93906
ISSUE 30
COVER PRICE $6.99
013
734
30 53930 15700

https://www.vickysartschool.org/make-
https://www.linkedin.com/in/victoriape
Vicky's
Art
School
-
West
Coast
Location
146
Lafayette
Way
Salinas,
CA
93906
well-being
than
you
may
think.
Inside
you'll
learn
the
role
weather
plays
in
conditions
such
as
seasonal
affective
disorder.
We
are
here
to
help.
I'm
not
a
traditional
art
teacher.
Although
I
love
traditional
arts
and
crafts,
I
use
them
as
a
tool
to
facilitate
the
healing
process.
I
started
Vicky's
Art
School
to
help
children
with
disabilities.
Let
us
be
your
healthcare
advocates.
I
have
lived
in
the
cancer
arena
for
ten
years.
My
experience
can
help
you
from
diagnosis
to
recovery,
not
just
with
art
programs
that
heal
but
also
with
navigating
the
healthcare
system.
With
that
being
said,
please
join
us
this
year
in
our
fundraisers.
What
investments
will
you
make
toward
improving
your
health?
With
your
help,
I
can
offer
services
at
no
or
low
cost.
Please
share
this
copy
of
Start
Healthy
with
your
friends.
Stay
in
touch,
and
I'd
love
to
hear
from
you.
As
always,
it's
a
pleasure
sharing
this
magazine
with
you.
Love
and
Blessings,
Vicky
(Ben's
Momma)
Vicky's Art School
Direct: (831) 383-4436
Email: vickysartschool@gmail.com
www.VickysArtSchool.org
146 Lafayette Way
Salinas, CA 93906
93906
30
53930
15700
Front of Tear Out Card 1
Back of Tear Out Card 1

Vicky's Art School
Direct: (831) 383-4436
https://www.vickysartschool.org/make-a-donation
https://www.linkedin.com/in/victoriapearllee/
146 Lafayette Way
Salinas, CA 93906
Happy Spring!
How are you? I know it has been a while. We have some things to
catch up on. I have taken a little break from traveling this year,
although I will be back at it again. Late last year, I decided to start
training to become an Art Therapist. I will travel to Los Angeles twice
yearly for classes and several Michigan trips.
What does being healthy mean to you? This issue of Start Healthy
explores ways you can be 1 percent healthier every day with a
glossary of health specialists. Find out the difference between an art
teacher and an art therapist. Did you know that art therapists are
healthcare professionals?
You might regularly visit your primary care physician, dentist,
psychologist, and optometrist. Still, most people must familiarize
themselves with the dozens of other health specialists and their
offerings. The list inside can help you better understand the different
types of doctors available to you and the services they provide.
It's common to feel a little tired and gloomy on rainy days, but the
weather can have a much more significant impact on your overall
well-being than you may think. Inside you'll learn the role weather
plays in conditions such as seasonal affective disorder. We are here to
help. I'm not a traditional art teacher. Although I love traditional arts
and crafts, I use them as a tool to facilitate the healing process.
I started Vicky's Art School to help children with disabilities. Let us be
your healthcare advocates. I have lived in the cancer arena for ten
years. My experience can help you from diagnosis to recovery, not
just with art programs that heal but also with navigating the
healthcare system.
With that being said, please join us this year in our fundraisers. What
investments will you make toward improving your health? With your
help, I can offer services at no or low cost.
Please share this copy of Start Healthy with your friends.
Stay in touch, and I'd love to hear from you. As always, it's a pleasure
sharing this magazine with you.
Love and Blessings,
Vicky (Ben's Momma)
issue
30
contents
TABLE OF
04 Pedal to the Medal
TWENTY24 founder Nicola Cranmer discusses
her cycling team’s Olympic prospects.
02 The Power of Speed Walking
The road to staying fit and healthy can be found
through brisk steps.
10 How to Have a Safe Move
Advice for making your moving day stress-free
and injury-free.
24 Fresh and Flavorful Fare
Fresh fruits and veggies take center stage in
these recipes from Flavors from the Garden.
30 Weather and Health
Tips to make your home more efficient while helping
to save money and the planet.
36 Rev Up Your Endorphins
These simple tactics can boost your body’s
feel-good hormones.
42 A Discussion on Dental Health
YouTube host Whitney DiFoggio (Teeth Talk Girl ) fills
you in on the best practices for oral hygiene.
48 A Guide to Health Specialists
Learn about different types of health professionals
that you or a loved one may encounter.
Page 16
The Benefits of
Martial Arts
An expert shares how
the discipline can
improve mental, physical,
and social well-being.

EDITORIAL
Editorial Manager Alexa Bricker
Layout Designer Alicia Mastrian
Senior Editor Matthew Brady
Content Writers
Lauren Kim, Rachel Stevens,
Bonnie Joffe, Andre Rios
editorial@remindermedia.com
SALES AND CLIENT SUCCESS
Vice President of Client Success
Ethan Acree
Vice President of Operations
Nicholas Bianco
Vice President of Sales Michael Campanile
hello@remindermedia.com
OPERATIONS
Vice President of IT Thomas Setliff
Director of Projects
Kelsie Schmall
Director of Business Intelligence
Daniel Gallaway
Director of Manufacturing
Shannon Mosser
Vice President of Finance
Shana Lebofsky
Director of HR John Keogh
hr@remindermedia.com
NO PART OF THIS PUBLICATION MAY BE REPRODUCED WITHOUT
THE EXPRESSED WRITTEN CONSENT OF THE PUBLISHER.
This magazine is for information and entertainment
purposes only; it is not an attempt to solicit business.
The contents of Start Healthy are for editorial purposes only. Please contact a
medical professional if you have any questions about your health or need advice
about the content within this issue.
All photos in Start Healthy are provided by Getty Images unless noted.
Start Healthy is published by ReminderMedia.
For more information about Start Healthy,
please visit us at www.remindermedia.com,
email us at info@remindermedia.com, or call
us at 866-458-4226. All rights reserved.
PUBLISHER
Chief Executive Officer Steven Acree
publisher@remindermedia.com
EXECUTIVE
President Luke Acree
Chief Marketing Officer Joshua Stike
Chief Operating Officer Michael Graziola
MARKETING
Director of Marketing Dan Acree
Director of Creative Services
Kristin Sweeney
Director of Content Jessica Fitzpatrick
marketing@remindermedia.com
WHAT IS SPEED WALKING?
Speed walking is walking at a pace of 3 to 5
miles per hour. The beauty of this activity is
that it does not put wear and tear on your
joints while still providing the benefits of a
cardio workout. The speed, amount of time,
and intensity of your arm movements will
dictate the health benefits you can get. You
can even crank it up a notch by increasing
your speed to two-minute intervals and then
bringing it back to your original pace.
SPEED-WALKING SAFETY
Like any type of physical activity, incorporating safety
measures into your routine can help you avoid injury.
PROPER FOOTWEAR Choose sneakers with
good arch support, a firm heel, and a flexible
sole. Running shoes may be a good option
as many walking shoes are designed more for
comfort than exercise.
WARM-UP AND COOLDOWN Before walking,
start at a slow pace to warm up your muscles. To
cool down, slow your pace to bring down your heart
rate and finish off with some gentle stretching.
BEST TECHNIQUES
• Check your posture—stand up straight, and
keep your head high and your shoulders back.
• Place your arms at 90-degree angles, and
gently swing them back and forth, increasing
the intensity to raise your heart rate.
• Keep your hips straight, and avoid swinging
them back and forth.
THE POWER BEHIND
SPEED
WALKING
written by:
bonnie joffe
THE BENEFITS OF SPEED WALKING
Experts recommend getting at least 150 minutes
of moderate physical activity per week for better
health. Speed walking is a great option for doing
this, as it can provide the following benefits:
• Reduces the chance of getting type 2 diabetes,
some cancers, and heart disease
• Improves sense of well-being
• Relieves joint pain, increases flexibility, and
improves range of motion
• Improves sleep and mental acuity
• Improves cardiovascular health, energy levels,
and stamina
• Promotes weight loss
Finally, be sure to set realistic speed-walking goals for
yourself. If you’re new to it, take your time building
up your stamina. Now go ahead, put some pep in that
step, and walk your way to a healthier self!
starthealthy.com 3
2 Start Healthy

T
he Roanoke Valley’s challenging terrain
and lofty mountains have become the
training center for Virginia’s Blue Ridge
TWENTY24 cycling team, formerly of
Idaho. The professional cycling development squad
changes its name to match every Olympic cycle and
includes a roster of female junior teen cyclists and
women professional cyclists.
pedal
TO THE MEDAL
interview with: nicola cranmer
written by: lauren kim
photos courtesy of:
Virginia’s Blue Ridge TWENTY24
Several of its cyclists are
preparing for the 2024
Summer Olympic Games
or subsequent Olympics, and the
squad includes riders in various
disciplines like road, track, mountain
biking, gravel, and e-sports.
starthealthy.com 5
4 Start Healthy

The team has earned fourteen Olympic and Paralympic medals
since its inception in 2005 and counts Tokyo Olympic gold and
bronze medalist Jennifer Valente, two-time Olympian and current
Pan American Time Trial champion Marlies Mejias of Cuba,
former Afghan national team captain and Nobel Peace Prize
nominee Rukhsar Habibzai, and junior award-winning cyclist
Maize Wimbush among its members. Several of its cyclists are
preparing for the 2024 Summer Olympic Games or subsequent
Olympics, and the squad includes riders
in various disciplines like road, track,
mountain biking, gravel, and e-sports.
Founder and general manager Nicola
Cranmer discusses her unique team
and her passion for women’s cycling.
You were a cyclist yourself? I was, but horses were my
background. Then I moved from England to California in 1986,
and I met a bunch of people who were riding mountain bikes,
so I got swept up in it and found my love for cycling. I never
thought it would become my job, but when I formed the
team, I was getting busy and had to make a choice. It might
not have been the most lucrative decision, but it was passion
driven. I have no regrets; I love what I do. It’s challenging
and a lot of work, but when you love something and enjoy
it, it doesn’t feel like work most of the time.
Besides the challenge, what else drew you to
cycling? Riding is my mental break. I love being out
in nature. That’s my meditation: going out on the
roads or in the woods. Riding a bike is great for
mental wellness and is something you could do all
your life because it’s super low impact. Cycling is
also my social time. I would rather go on a bike
ride to a beautiful place with my friends so we
can chat instead of going out to dinner.
What factors were behind your decision to
form the team in 2005? It grew out of necessity.
I was racing on a coed team, and the women were
doing really well. The men were doing OK but were
getting all the support, which made me mad. So I
decided to start a women’s team. I didn’t intend for it to
become my career, but it did.
Is qualifying for the Olympics a major goal for
many of your athletes? Yes. It’s in the team name, and
it’s always our goal to inspire athletes to go to the Olympics.
Jennifer Valente, as a reigning Olympic champion, could
be selected for Team USA for the Paris 2024 Olympics. The
chances are really high. Sofía Arreola, the Mexican champion,
may also go to the Olympics. We may recruit additional athletes
who could make the Olympic team as well. Our juniors will look
toward the Los Angeles 2028 Olympics. Very few athletes make
it on Team USA since there are so few spots available. Jennifer
Valente is a natural mentor and is always sharing and engaging
with our junior athletes. And, of course, Olympic gold medalist
Kristin Armstrong, although not an athlete anymore, has a wealth of
knowledge to share with the young girls.
photo
courtesy
of:
TWENTY24
6 Start Healthy starthealthy.com 7

How does your new Southwest Virginia training
ground help your cyclists? It is a gem of a place,
and the riding is phenomenal. It is all hills—there is
nothing flat here—so you become a very strong rider.
For every ten miles, you climb 1,000 feet on average.
You go out on an easy ride, and you climb almost
2,000 feet. It’s a great training ground.
Is it unique to have an all-women team that includes
professional and junior cyclists? Very much so. I think
we are the only professional team to have an integrated
junior program. It’s especially rewarding working with these
young girls. They are really grateful, and they grow as
athletes and people quickly. We’ve had junior girls on the
team from the inception; supporting the next generation is
Do all your cyclists train together?
It’s not a traditional team sport where we
practice together all the time. Cycling is
different in that way, and the team lives all
over the country. They train individually,
but we do camps in Roanoke, Virginia,
where we train together for a week.
The camps prove to be very successful
because everyone feeds off each other
and inspires each other to push more
than they would if they were just training
by themselves. We also use the indoor
Zwift e-sports platform to connect our
athletes, which is great, because the girls
can get together to build self-esteem and
connect with their teammates.
For more info, visit
teamtwenty24.com
something I have always wanted to do. Our junior team usually
hovers somewhere between eight and twelve members, but
since COVID-19 there have been more requests from young
girls to be a part of what we are doing. It’s such a critical part
of their life, between the ages of fourteen and sixteen. My goal
isn’t to encourage these young girls to become professional
cyclists. It’s a tough career and not very sustainable, except
for a few. But they get a lot out of being part of a professional
program. They get to live a healthy lifestyle and be outside,
and they are good candidates for college scholarships—a lot
of good schools offer cycling scholarships. They also learn
how to be part of a team and pick up other skills that are
transferable to school and the workplace, such as how to
manage their time and set goals.
How do you recruit cyclists? Athletes will
occasionally reach out via social media or email
to connect with me. I look for somebody who has
determination and really wants to be a part of what we
are doing. There are different ways of recruiting, and
sometimes I have a feeling about somebody. It’s not
always obvious. I think that growing up in England around
racehorses, who are athletes, too, helped me with that
process. There are a lot of similarities, believe it or not.
How did you help bring Rukhsar Habibzai, who
was forced to flee Afghanistan, to the US to join
the team? I met Rukhsar a few years ago, and we kept
in touch. Then the Taliban invaded Afghanistan, and it
became important to see what I could do to help her. I
was a communication pipeline for her, and there were
a lot of people involved to get her on a list to leave the
country—she would have been a person of interest to
the Taliban because she was outspoken about women’s
rights. Rukhsar eventually made it to Virginia. She came
to our junior cycling camps, and we had a GoFundMe
fundraiser to help her get an apartment and clothing.
It’s especially rewarding working with these
young girls. They are really grateful, and they
grow as athletes and people quickly.
8 Start Healthy

M
oving is never easy for anyone. Although
it can be a super exciting day, there is
always a possibility that something could
go awry, including getting injured. Taking
the necessary precautions to prevent moving-day accidents
will help ensure your moving day is a success.
Patrick Sipera, sales manager for the greater Philadelphia
region for Olympia Moving and Storage, has seen his share
of moving mishaps in the decade he has been in the industry.
He recommends taking certain steps to have a safe move,
whether you do it yourself or hire professionals.
interview with: patrick sipera
written by: bonnie joffe
HOW TO HAVE A
safe move
starthealthy.com 11
10 Start Healthy

What is the best type of clothing
to wear during a move? First and
foremost, you want to be comfortable.
Dress as if you are going to the gym with
a lightweight top; comfortable shorts,
sweatpants, or leggings; and well-fitting
sneakers or shoes. Be careful with hooded
sweatshirts or sweatpants that have
hanging drawstrings to prevent getting
caught in a dangerous situation. Also, be
mindful of the jewelry you are wearing as it
can fall off, break, or get caught on a box
or furniture.
What should the maximum box
weight be to avoid injury? For most
people, a forty-to-fifty-pound box should
be the maximum weight. If you have had
previous back or knee injuries, drop the
weight to thirty or thirty-five pounds and
consider wearing a back-support belt.
We tend to pack boxes to the very top,
making them as full as possible, but it’s
better to have more lighter-weight boxes
and fewer heavier ones. Because not
all boxes are created equal, the type of
items you are packing will depend on the
quality and weight of the box you should
use; if you pack too many heavy items in
a box that is meant for lighter items, you
can end up with a collapsed box at your
feet or overextending yourself, either of
which can result in injury. A good rule of
thumb is to periodically check the box’s
weight as you pack to be sure you are
not making it too heavy.
What’s the best position for lifting
and putting down boxes? Stabilizing
your body before lifting anything is the
number one way to help prevent an injury.
You can do this by making sure you always
lift from your legs rather than your back.
Be sure to engage your core muscles while
lifting because this will help to take the
pressure off your back and upper body.
Also, never pick up boxes that are out of
your comfort zone. Have someone assist or
do it for you.
What are the best moving equipment
and tools to use? Moving equipment such
as hand trucks, dollies, rolling bins, ramps,
and moving straps can help lighten the load
by allowing you to move multiple boxes or
items at one time. If you plan on doing your
own move, it’s important to understand how
to utilize these items ahead of time.
As a professional moving company, we have
access to all the necessary moving tools
and equipment, and our moving crews are
trained on how to properly use them. For
example, most doorways have thresholds,
which can make it very difficult to lift a hand
truck over them. If the boxes are too heavy,
you can hurt your back, feet, or legs, or even
damage the floor itself. Also, put down some
type of floor protection to prevent slipping,
and safeguard the floors in high-traffic areas.
What is the most common cause of
moving-day injuries? Although our
crew is trained to be able to move around
safely in any house, we tend to see a lot
of clutter with no clear pathway for the
movers to get in and out efficiently. For
people doing it themselves, trips and falls
occur due to clutter, blocked pathways, or
even extension and electrical cords not yet
unplugged and packed away. It’s important
to always look straight ahead, walk forward
or backward (not sideways), use deliberate
movements, and lift what you comfortably
can. If the lift is not working, put down the
load and readjust to avoid hurting yourself
or damaging the item. Consider wearing
moving gloves, which can be quite helpful in
providing a firmer grip when moving items.
In addition, exhaustion is a big reason why
people get hurt during their move. It’s not
just about moving out of the residence; it’s
also about transporting your belongings
safely onto the truck, unloading them, and
then moving them into your new home. It’s
hard work, so if you are doing the move
starthealthy.com 13
12 Start Healthy

without the help of a professional moving
company, be sure to pace yourself.
What advice would you give to avoid
the last-minute rush? Plan and schedule
your packing time far in advance. When I ask
people what they wished they would have
done differently, they say they wished they
would have put more time and thought into the
planning process. Many feel the last-minute rush
caused them a lot of stress, often resulting in
minor mishaps such as tripping over boxes or
items blocking the main walkways. Even hastily
doing last-minute packing and box taping can
cause injury to hands or fingers due to careless
handling of the scissors, tape gun, or box cutter.
Top 5 Tips to Avoid
Moving-Day Injuries
1. Take your time, and don’t
underestimate how long
it will take to complete
the move.
2. Getting tired can increase
the chances of getting
injured, so be sure to
take frequent breaks
and stay hydrated and
well-nourished.
3. Be extremely mindful of how
you are lifting boxes and
other heavy items.
4. Remove clutter to create a
clear pathway and prevent
trips and falls.
5. Prepare for the unexpected,
such as a rainy day, which
can make the outside steps
and walkways slippery.
What is the homeowner’s role with a
moving crew? If you’re using a professional
moving crew, a foreman will discuss with you
how they work, what to expect, and what
your wishes are. We recommend that the
homeowners remain clear of the movers but be
nearby if we have any questions or concerns.
Also, if you have small children, pets, or both, it’s
best to see if someone can watch them during
the move as it’s easy for someone to get hurt.
When planning a move, either on your own
or with a crew, you must anticipate any
obstacles that can pop up. I like to call it the
six Ps: Proper, prior planning prevents
poor performance.
olympiamoving.com

Martial arts have been practiced for ages, but
today they may be more popular than ever.
Master Harry Pfister, an eight-degree black
belt and owner of Villari’s Self-Defense in
Chalfont, Pennsylvania, discusses the various
ways they can improve one’s health and life.
A Timely Trend
“Any time there’s a fitness fad, it catches on. When
Rocky came out, people flocked to gyms to box.
People couldn’t wait to try the ThighMaster. In the
seventies, Bruce Lee popularized martial arts. But
in the early nineties, the UFC began showcasing
athletes using martial arts rather than someone
fighting ninjas in a movie. It showed that MMA
fighters are highly skilled and very good at what
they do, and much of it is defense. That sport
eventually brought martial arts into the mainstream.
“Plus, social media makes us more aware of dangers
all around us nowadays. As a result, people may
not feel safe walking down the street, want their
kid going away to college, or feel comfortable with
their child playing in the park at a distance. They
wonder, How can we defend ourselves? That’s why
the self-defense aspect of martial arts is appealing.”
martial
arts
THE
MANY
BENEFITS
OF
interview with:
master harry pfister
as told to:
matthew brady
photo
courtesy
of:
master
harry
pfister
fitness

Physical Benefits
STRENGTH
“The physical workout is pretty impressive. I’ve seen a
lot of other athletes, such as marathon runners, become
physically drained after a class. The main physical benefit
of martial arts is that its various techniques use different
muscles. On Monday you might practice hand strikes,
which work the triceps, chest muscles, and back muscles,
and then on Thursday practice control, which works your
biceps, back, shoulder muscles, and hips. Martial arts
also make you more efficient and effective with your
movements; even just being in a proper stance works
outer-leg muscles and improves body control and posture,
which makes you stronger. It’s a complete workout.”
ENDURANCE
“To use myself as an example, I always had terrible
stamina when it came to nonstop activities like running.
I tried my wife’s aerobics class and felt like I was going
to pass out twenty minutes in. But I find that, from doing
martial arts, my endurance is more efficient now. I’m fifty-
two years old, and I can play baseball or soccer with my
younger neighbors. After four or five hours of teaching
martial arts classes, my Fitbit shows that I’ve taken 10,000
steps and walked seven or eight miles. So my stamina is
far better than someone’s who sits at a desk all week.”
EVERYDAY LIVING
“Martial arts teach techniques for better balance and
coordination, which will benefit every aspect of your life.
Even if you’re sitting on the couch doing nothing, you
may be in a better posture position or find time to stretch
or move throughout the day. That could be enough to
get your body back in a natural, comfortable state rather
than sitting hunched over all the time.”
starthealthy.com 19
18 Start Healthy

Mental Benefits
“The mental aspect is my favorite part of martial arts. At my
studio, we emphasize respect, self-control, and self-discipline
in our classes. Students bowing to their partners or thanking
their parents shows respect. Standing still during practice
exhibits self-control. And doing their homework without having
to be reminded shows self-discipline. But even more, I love
instilling confidence in students. Self-confidence can help
them stand up to a bully and advocate for themselves, which
can go far in life. All these mental benefits far outweigh any
punch or kick that a student could learn—they can become a
better human being and have a better life.
“A great example of this is one of my adult students. One
day, she shared with me that she had been assaulted in
college, which she had relived in her dreams for decades.
After learning self-defense, one night she fought back in
her dream. It was cathartic for her, and she told me she
wished she had learned defense thirty years earlier.”
Age-Related Benefits
“In teaching martial arts, we take what you can
already do well physically and make it more
effective, regardless of age. That said, some styles
favor younger people. Taekwondo does because
it’s a very kicking-based art. But if you maintain your
flexibility and strength, you can kick well into your
seventies or eighties with no problem. Jujitsu, which
is like wrestling, favors younger people as well,
whereas middle-ground martial arts like kung fu are
probably better for most people as they get older.
“Overall, though, martial arts can be a lifelong activity.
Around 75 percent of my adult students are over
forty, and some have been with me for over twenty-
five years. I’ve had a student get his fifth-degree
black belt when he was seventy-five. Another of my
students is a seventy-two-year-old woman who weighs
about eighty-five pounds. She enjoys every class,
no matter what happens, even if she’s working with
bigger, stronger, younger guys. She’ll tell them, ‘I can
take you down.’ In her mind, she absolutely could.”
All these mental benefits far outweigh any punch or
kick that a student could learn—they can become a
better human being and have a better life.
starthealthy.com 21
20 Start Healthy

Social Benefits
FRIENDSHIP
“People make friends all the time because of their common
interest in martial arts or because they just start talking to
each other before or after class. This is especially true for
young kids, who sometimes have a hard time meeting new
people; so many come into the class and become best friends
after talking for twenty minutes. I’ve had teens who have
gone through bullying at school or have lost all their friends,
and they were able to make new friends here because martial
arts gave them the confidence to advocate for themselves.
I’ve also bonded with many people through teaching martial
arts; my students become like family members. I’ve even had
three ask me to officiate their weddings.”
BREAKING BOARDS—AND BOUNDARIES
“Martial arts encourage mutual respect, which helps to
break boundaries. A fellow student won’t care who you
are, where you come from, or what you or your parents do
for a living; they’re going to show you respect. I recently
had two girls on our demonstration team who had never
met each other before karate, were in different social
circles, and went to different schools, so they never would
have interacted outside of class. They’re now best friends.
“I also remember one particular set of adults who bonded
here. Even though they aren’t in class together anymore
and several have moved away, they’re all still best friends
for life because they went through the ranks together over
years of training—their shared experience and friendship
have stayed strong over time and even through many
miles of separation. That’s such a cool thing to me. It’s
because of experiences like this that I love martial arts.”
For more info, visit villariskaratepa.com
TEAMWORK
“There’s a bonding element of working with others for
the common goal of making everybody better. A martial
arts class is a team, and students cheer for one another to
succeed, regardless of how skilled they are. A child who’s
uncertain of himself will walk out of class feeling like a rock
star because of the support they got.”
A martial arts
class is a team,
and students cheer
for one another to
succeed, regardless of
how skilled they are.
starthealthy.com 23
22 Start Healthy

STIR-FRIED LETTUCE
with spring peas
measure
1. Trim off the tops of the lettuce leaves, leaving about
6 to 7 inches, then slice the heads crosswise into
2-inch segments and set aside in a large bowl. Pick
out the smallest of the snow peas and set them aside
in another bowl; cut the remaining snow peas into
thin slices and add these to the whole pods.
2. In a wok or large, broad sauté pan, heat the oil
over medium-high until just smoking. Add the leek,
scallions, and snow peas. Toss until the vegetables
change color, about 3 minutes. Stir in the peas and
garlic. Cover, reduce heat to medium, and cook
about 2 minutes, then add the chopped lettuce and
stir to coat. Cover and cook another 4 minutes, then
add the soy sauce, vinegar, and peanuts.
3. Cover and cook another 2 to 3 minutes, then remove
from the heat. Stir in the gochugaru and star anise
and serve immediately.
make
With warmer weather’s return comes the enticing
possibility of preparing meals with fresh ingredients.
And these recipes from William Woys Weaver’s cookbook
Flavors from the Garden deliver tasty examples of how
vine-picked produce can transform a dish.
recipes by: william woys weaver
photos by: noah fecks
FRESH
and flavorful fare
SERVES 4–6
© Flavors from the Garden, by
William Woys Weaver, Rizzoli New York,
2021. Images © Noah Fecks
This very lightly cooked vegan salad, if I may call it that, takes inspiration from Thai stir-fries. It elevates
simple lettuce to a new level and makes excellent use of various delicious odds and ends coming out of
the garden at this time of year. To work quickly, prepare all the ingredients first and arrange them on the
counter or on a tray in the order called for within easy reach of the stove.
• 2 large heads Romaine lettuce
• 4 ounces snow peas, trimmed
• ¼ cup roasted peanut oil
• 1 small leek, washed, trimmed,
and chopped (white parts only)
• 6 scallions, thinly sliced on the
diagonal (white parts only)
• 1 cup peas, fresh or frozen, thawed
• 3 garlic cloves, minced
• ¼ cup light soy sauce
• 3 tablespoons unseasoned rice
vinegar, or to taste
• ½ cup coarsely chopped
toasted peanuts
• 1½ teaspoons gochugaru or
crushed red pepper flakes
• 1 teaspoon ground star anise
starthealthy.com 25
24 Start Healthy

PICKLED CARROTS
with chipotle peppers
measure
1. To put up the pickled carrots for storage, sterilize canning
jars and lids in boiling water before you begin. Keep hot.
2. Bring a large pot of water to a gentle boil over medium
heat. Trim and peel the carrots, then cut each into 2-inch-
long matchsticks. Carefully add the chopped carrots to
the boiling water and let simmer gently until tender but
not soft, about 2 minutes—they should be at least al
dente. Drain and transfer the carrots to a large work bowl.
3. While the carrots are still hot, add the garlic, bay leaves,
onion, green tomatoes, red pepper, chipotle peppers,
jalapeno, allspice, and cumin and stir until combined.
Pack the mixture into the prepared jars and keep warm.
4. In a nonreactive preserving pan, combine the vinegar,
1 cup spring water, sugar, and pickling salt and bring
to a rolling boil over medium-high heat. Boil 2 minutes
then pour over the carrot mixture. Top with the lids and
screw down tightly. Turn the jars upside down on a rack
or clean work surface and let stand 5 minutes then turn
upright to seal. The lids should pop downward within a
few minutes. Keep any unsealed jars in the refrigerator
for up to 1 week.
5. Let the pickle infuse for 1 month for the flavors to
develop before opening. This pickle will keep at ambient
temperatures for up to 1 year.
make
Makes 6 cups
If possible, try to find firm green tomatoes about the same size as a whole walnut in the shell or large
strawberry. If you prefer your pickles very spicy, increase up to double the amount of chipotle peppers.
• 2 pounds mixed carrots
(yellow, white, and orange)
• 4 large garlic cloves, thinly
sliced lengthwise
• 6 fresh bay leaves
• 1 medium onion, cut
in half lengthwise, then
sliced paper-thin
• 5 small green tomatoes,
quartered, then halved
• 1 cup seeded and diced
sweet red pepper
• 6 whole dried
chipotle peppers
• ½ jalapeño pepper, seeds
removed, sliced crosswise
(about 8 slices)
• 1 tablespoon whole
allspice (about 50 berries)
• 1 teaspoon cumin seeds
• 4 cups white wine vinegar
• ¾ cup organic sugar
• 2 tablespoons pickling salt

EGGPLANT caviar
measure
1. Preheat the oven to 225°F. Cut the eggplants in half lengthwise and lay them cut
side down in a baking pan. Add 1 cup water and cover the pan tightly with foil. Bake
until soft, 45 to 50 minutes, then scoop the pulp from the skins and transfer to a food
processor. Puree until smooth.
2. In a large stewing pan, heat the oil over medium-low heat. Add the onions, cover, and
sweat slowly in the oil just until transparent, 4 to 5 minutes. Stir in the pureed eggplant,
tomato paste, vinegar, garlic, sugar, salt, pepper, nutmeg, and optional cayenne, if you
like a little heat. Cover and cook over a low heat for 10 minutes, to heat the ingredients
through and blend the flavors; stir frequently to keep the paste from scorching. Remove
from the heat, cool to room temperature then cover and refrigerate for up to three days.
Serve at room temperature on crackers or flatbread, garnished as desired.
make
SERVES 6–8
The Mediterranean summers in my part of Pennsylvania allow us to grow many varieties
of eggplants. Dips like this one first appear in local cookery in the nineteenth century,
when the Philadelphia Style first emerged from classical French cuisine. I have served this
recipe many times, because it is a perfect addition to a summer buffet. It can be served
hot on toast like bruschetta or at room temperature as a cocktail spread.
A hint to the host: Its flavor improves if made a day ahead.
• 2 pounds young eggplants
(the fewer seeds the better)
• ¼ cup extra-virgin olive oil
• 1 cup finely chopped onions
• 1 cup tomato paste
• 3 tablespoons red wine vinegar
• 3 garlic cloves, minced
• 2 tablespoons sugar, or to taste
• 2 teaspoons sea salt, or to taste
• 1 teaspoon freshly ground white pepper
• ¼ teaspoon freshly grated nutmeg
• ¼ teaspoon cayenne pepper, optional
• Crackers or flatbread, for serving
• Anchovy fillets, sliced hot peppers,
parsley leaves, roe, for garnish (optional)
starthealthy.com 29
28 Start Healthy

weather
AND
HEALTH
written
by:
bonnie
joffe
E
xperts have long tried to better
understand how weather
influences mood, health, and
a person’s overall well-being.
While some of these studies have been well
documented, shedding light on its impact on
the human body, others are still not yet fully
understood as scientists continue to explore
this phenomenon.
Mental Health
Several factors contribute to a person’s mental
health as it relates to weather. For example, it’s
widely known that sun exposure can increase
one’s levels of serotonin, a chemical that regulates
mood that’s often called a “feel-good” hormone.
So when there is a drop in the barometric
pressure and it’s a dark and dreary day, it can
make someone feel depressed, lethargic, or both.
Seasonal Affective Disorder
Seasonal affective disorder (SAD) is a type of
depression that affects people at certain times of
the year. There are two classifications for SAD: fall
and winter, and spring and summer. Fall and winter
SAD is most prevalent due to daylight saving time
and the reduced hours of daylight.
Overall, SAD usually starts in early adulthood
between the ages of eighteen and thirty and
affects about 5 percent of American adults,
with women being four times more likely than
men to experience this condition. A milder
symptom, defined as winter blues, impacts
about 10 to 20 percent of the US population.
Seasonal affective disorder (SAD) is a type of depression
that affects people at certain times of the year. There are two
classifications for SAD: fall and winter, and spring and summer.

What Causes SAD?
Though scientists are still
studying the causes, they believe
there are several reasons why
someone may experience SAD.
Brain chemical imbalance
Levels of serotonin can decrease
during the winter months due to
the reduced hours of daylight.
Too much melatonin
Lack of sunlight may increase
melatonin levels, which can
disrupt sleep patterns.
Vitamin D deficiency
Because sunlight produces
serotonin and helps to boost
vitamin D levels, decreased
sunshine during the winter
months can reduce both.
Negative thoughts
Scientists are not sure if this
is a cause or effect of SAD,
but they believe that thinking
about winter can initiate anxiety,
stress, and negativity.
Change in the biological clock
A person’s biological clock
can shift during the change
of seasons, which can disrupt
sleep patterns, hormone
levels, and mood.
Symptoms of spring and summer SAD can include:
• Insomnia
• Lack of appetite
• Weight loss
• Feelings of agitation or anxiety
It’s normal to have some down days when you may
feel unmotivated, tired, and irritable, but if the
aforementioned symptoms persist for several days
in a row, it may be time to consult your doctor.
Symptoms of fall and winter SAD can include:
• Fatigue and low energy
• Depression, anxiety, and irritability
• Insomnia or sleepiness and oversleeping
• Changes in appetite or weight gain
• Cravings for sweet and high-carbohydrate foods
• Heaviness in the arms and legs
• Difficulty concentrating
SAD impacts about
5 percent of American adults,
with women being four times
more likely than men to
experience this condition.
A milder symptom, defined
as winter blues, impacts
about 10 to 20 percent
of the US population.
starthealthy.com 33
32 Start Healthy

34 Start Healthy
Weather and Physical Well-Being
The weather can wreak havoc on people who already
experience certain health challenges. Biometeorologists
have conducted studies on how humans are affected
by weather, how it contributes to diseases, and how it
creates changes inside the body. Here are just some of
the conditions that weather can worsen.
Blood Sugar and Diabetes
A person with diabetes may find it difficult to
control their sugars if there is a drop in the
barometric pressure or if the weather is cold. This
is due to the blood viscosity increasing, which
impacts the body’s ability to manage insulin levels.
Asthma and Allergies
As seasons change, people who suffer from asthma
and allergies can be significantly affected by
warmer weather and pollen in the air.
Weather can have a profound effect on a
person, both mentally and physically. It’s
important to understand the signs and
symptoms of weather-related health problems
so you can get proper medical help.
Pain
A sudden drop in the barometric pressure can cause
preexisting conditions such as joint pain, migraine, and
sinus pressure to be exacerbated, as well as discomfort
for people prone to eczema, muscle pain, or fatigue.
Blood Pressure
Blood pressure is one of the important functions
impacted by weather conditions. Rapid fluctuations
in temperature can make it more difficult for blood
to pass through the veins and arteries, potentially
increasing the risk of blood clots or heart attack.
It’s important to
understand the
signs and symptoms
of weather-related
health problems so
you can get proper
medical help.
starthealthy.com 35
34 Start Healthy

A funny joke, a hug from a friend, and an
indulgent square of dark chocolate are
things that can make you feel good. That’s
because your body releases endorphins,
sometimes called “feel-good hormones,”
when you experience something
pleasurable. These powerful natural
chemicals can ease pain and anxiety while
also boosting feelings of pleasure. But if
you have low levels of these hormones,
you may not feel your best physically and
mentally. The good news is that you may
be able to enhance your body’s production
of endorphins to reap the benefits.
REV UP YOUR
ENDORPHINS
for better health written by:
lauren kim
health
starthealthy.com 37
36 Start Healthy

The Benefits of
Endorphins
Endorphins are your body’s way of
helping you deal with pain and stress.
When your body releases endorphins,
they help reduce your perception of
pain. When you get injured or sick, for
example, they can help you feel better.
Endorphins are also thought to:
• Lessen anxiety
• Increase happiness and self-esteem
• Improve immune function
• Reduce inflammation
• Help cognitive function,
including memory
Endorphin Deficiencies
Scientists are still studying the health effects
of endorphins, but it is believed that when
your endorphins are low, your health can be
negatively impacted and you can experience
potentially debilitating psychological and
physical conditions, including:
• Addiction
• Anxiety
• Body aches and pains
• Chronic headaches
• Depression
• Fibromyalgia
• Moodiness
• Sleep issues
Some drugs, such as alcohol and opioids, are
known to stimulate the release of endorphins
in the body and can positively impact mood
and sensitivity to pain, but their long-term
use can actually have the opposite effect.
Endorphins are your body’s way of helping
you deal with pain and stress.
starthealthy.com 39
38 Start Healthy

depression and tend to feel happier. Flavonoids in
dark chocolate are thought to boost endorphin levels,
but if you want to get the full mood-boosting effects
from chocolate, you need to consume products that
contain at least 70 percent cocoa. Just be mindful that
chocolate products can also contain unhealthy sugars
and fats.
Science’s understanding of endorphins’ role in our bodies
continues to evolve, but it’s clear that you can harness
their ability to enhance your mood and well-being. So if
you would like to eat some chocolate, go on a walk, or
have a chat with a good friend, go ahead—you might
enjoy a boost in happiness-boosting endorphins.
If you suspect that you have an endorphin-related
health condition, consult with your physician.
How to Increase Your Endorphins
The good news is that research shows you can
enhance your body’s production of endorphins
through exercise or simple activities you may
enjoy, such as:
• Creating art
• Doing aerobic exercise (like bicycling, dancing,
swimming, and walking)
• Eating citrus, dark chocolate, or spicy food
• Getting a massage
• Helping others
• Listening to music
• Meditating
• Soaking in some sun or in a tub
• Spending time with friends and family
• Watching an uplifting or funny TV show or movie
Popular culture has held for years that the elusive
“runner’s high” some athletes experience after
vigorous exercise is due to endorphins. But
research shows that, while exercise can release
endorphins, which can enhance your mood and
block pain, the postworkout feeling of bliss may
actually be from endocannabinoids, another
biochemical substance that can influence mood
and produce feelings of euphoria.
In some cases, doctors prescribe regular exercise
for individuals experiencing anxiety or depression,
and studies have shown that people who exercise
regularly have lower rates of mild to moderate
In some cases, doctors prescribe
regular exercise for individuals
experiencing anxiety or
depression, and studies have
shown that people who exercise
regularly have lower rates of
mild to moderate depression and
tend to feel happier.

starthealthy.com 17
Imagine going to the dentist
and feeling calm, confident,
and even excited. That’s exactly
how registered dental hygienist
and popular YouTuber Whitney DiFoggio
is helping her viewers and patients
feel. DiFoggio talks about her passion
for making accurate dental health
information accessible, the importance
of taking care of your teeth, and tips to
help you achieve a healthy smile.
dental health
A DISCUSSION ABOUT
interview with: whitney difoggio written by: rachel stevens
photo courtesy of: whitney difoggio

Tell us a bit about yourself and
how you became involved in
the dental health profession:
I’m a registered dental hygienist, and
I became interested in dentistry when
I first went to the dentist as a kid. My
dentist was a cool, trendy woman, and
I wanted to be just like her.
I went to college as a predental
student studying biology and
chemistry. During my undergraduate
studies, I was required to complete
a set number of dentist-shadowing
hours. However, instead of observing
the dentists like I was supposed to, I
often noticed myself more interested
in observing the dental hygienists.
I was fascinated by the importance
of preventative dental hygiene, as
opposed to restorative dentistry.
After finishing my bachelor’s degree,
I applied to dental hygiene school,
and I never looked back.
Do you think oral health
is undervalued? Oral health
is extremely important because
preventing cavities and gum disease
improves our quality of life since
healthy teeth and gums allow us
to properly eat and talk (two very
important things). But, even more
important, oral health is directly
connected to overall health. If you
reduce your risk of gum disease, you
can also reduce your risk of heart
disease, diabetes, kidney disease, and
other conditions. So proper brushing,
flossing, and visiting your dental office
regularly for professional cleanings will
not only keep your teeth clean but also
improve your overall health.
Where do you draw inspiration
for your videos? At first, I drew all my
inspiration from my patients. Whenever
multiple patients of mine asked the same
types of questions, I figured that lots of
people must be searching those same
questions on the internet. Now that I
have more followers, I also get dental
topic requests in the comments section
of my videos. On top of all of that,
random ideas just pop into my head
while scaling my patients’ teeth.
What are your favorite topics to
discuss about oral health? The
gums. I love talking about gingival
health because, more often than not,
someone will say to me, “It’s normal for
my gums to always bleed.” However,
it’s important to know that bleeding
gums are not normal. If your gums are
bleeding, they are unhealthy. Several
of my YouTube videos revolve around
gingival health topics and explain how
bleeding gums won’t go away without
getting a professional dental cleaning,
especially if it’s due to gingivitis or tartar
present below the gumline. Gums are
sometimes misunderstood, and I want to
clear that up.
Proper brushing, flossing,
and visiting your dental
office regularly for
professional cleanings will
not only keep your teeth
clean but also improve your
overall health.
photo courtesy of: whitney difoggio
photo courtesy of:
whitney difoggio

starthealthy.com 21
Do you see dental trends such as teeth-
whitening pens as a problem? Unfortunately,
there are so many problematic dental trends
circulating on the internet. Lots of whitening
products are advertised as the new, trendy way
to whiten teeth. However, many of them have
not been properly tested for efficacy and safety.
In addition, there are countless DIY trends on
social media, but they are hurting teeth instead of
helping them, which is another reason why I’m so
passionate about updating my website to provide
trusted dental health information.
How can someone achieve a white smile
healthily? Healthy teeth do not need to be
“white” to be healthy. Having said that, it is OK to
whiten occasionally if it cosmetically interests you.
My best advice to safely whiten is to first visit your
dental office for a professional exam and cleaning—
having smooth, clean teeth will allow the whitening
product to work better. Then ask your dentist if you
are eligible for teeth whitening. Confirming that you
do not have any active decay or gum disease will set
you up for a healthy whitening treatment.
If you are a good candidate, you can then ask your
dental provider which product they feel would work
best for you. Most dental offices will recommend one
of the following options: white strips (which are over
the counter, budget-friendly, and for at-home use),
custom trays with whitening gel (which are made
in the office to use at home and are slightly more
expensive than white strips), or an in-office whitening
(which provides the quickest results but is the most
expensive option). The choice is yours, depending on
how much time and money you are willing to spend.
What can the average person do to take
great care of their mouth? Everyone should
brush their teeth at least twice each day (morning
and night) with proper brushing techniques. In
addition, you should strive to floss at least once a
day (preferably before bed) with proper flossing
techniques. I have technique videos for both on
my website as well as information on flossing
alternatives for patients who may benefit from
water flossers or interproximal aids. Lastly, everyone
should visit their dental office for professional teeth
cleanings at least once every six months, if possible.
Why do you think so many people find
dentist visits unpleasant? How are you
helping people feel better about going to
the dentist? Unfortunately, dentists sometimes
have a bad reputation. Dental offices can be
considered a stressful environment due to the
noises, their association with pain, childhood
dental trauma, or even finances. So my goal with
Teeth Talk Girl is to continue encouraging patients
to visit their dental office regularly to maintain
a healthy mouth and avoid any dental issues.
My online community is special because it’s a
judgment-free zone where viewers can relate to
one another about their dental situations.
What else can Teeth Talk Girl viewers
look forward to? I’m expanding my website
to help people find dental care! I’m very
excited to continue providing dental health
information, and I’m now also connecting
patients with other qualified practitioners.
teethtalkgirl.com
photo courtesy of:
whitney difoggio

48 Start Healthy
Allergists: Doctors who specialize in
allergies and their symptoms. They can
help you identify allergen triggers and
treat severe allergies.
Bariatric Surgeons: Specialists
in gastric bypass and other weight
loss procedures.
Electrophysiologists: One of many
subspecialists who address specific
cardiac needs, these cardiologists have
training in “electrical” heart issues,
including arrhythmia.
Emergency Room Doctors:
These experts act fast to save lives,
stabilize injuries, and prevent limb or
eyesight loss.
Endocrinologists: Specializing in
hormones, endocrinologists can treat
diabetes, infertility, and hypothyroidism.
Gastroenterologists: Experts in
the digestive system who can diagnose
conditions like stomach ulcers, Crohn’s
disease, and colorectal cancer.
Hematologists: Doctors who treat
anemia, leukemia, and other blood-
related diseases.
Infectious Disease Specialists:
They see patients for diseases that are
difficult to diagnose or treat, such as
Lyme disease, HIV, and tuberculosis.
Internists: Like family health doctors,
internists specialize in the long-term
care of adult patients. They often do
rotations in hospitals.
Maxillofacial Surgeons: Surgeons
who perform advanced dental surgery
beyond the scope of a family dentist.
They remove wisdom teeth, realign jaws,
extract oral tumors, and more.
Neurologists: Doctors who treat
brain and nerve disorders, including
migraine, strokes, and epilepsy.
Oncologists: Cancer experts who
perform chemotherapy and other
cancer treatments. They work with a
team of specialists based on where the
cancer is located.
Physiatrists: They help with
rehabilitation after an injury and can also
treat chronic pain and often lead a team
that includes physical therapists.
Podiatrists: These foot-care
specialists aren’t doctors but undergo a
unique training process. They help with
foot pain, diabetes symptoms, and more.
Psychiatrists: Doctors who combine
therapy with medications (when needed)
to address mental health needs like
depression, addiction, and ADHD.
Pulmonologists: Lung-care
experts specializing in asthma,
breathing-related sleep issues, and
other breathing conditions.
Rheumatologists: Joint-care experts
who address arthritis, osteoporosis, and
other causes of joint pain.
Urologists: Doctors who care for
the urinary tract and related organs.
Men often see urologists for erectile
dysfunction and prostate health.
written by:
andre rios
Beyond your family doctor and dentist, you or your loved ones may someday need to visit other health specialists to monitor your
ongoing health or address an immediate concern. Here’s a breakdown of some common practitioners and their roles.
HEALTH SPECIALISTS
a guide to
Vicky's Art School
Direct: (831) 383-4436
https://www.vickysartschool.org/make-a-donation
https://www.linkedin.com/in/victoriapearllee/
146 Lafayette Way
Salinas, CA 93906
Happy Spring!
How are you? I know it has been a while. We have some things to
catch up on. I have taken a little break from traveling this year,
although I will be back at it again. Late last year, I decided to start
training to become an Art Therapist. I will travel to Los Angeles twice
yearly for classes and several Michigan trips.
What does being healthy mean to you? This issue of Start Healthy
explores ways you can be 1 percent healthier every day with a
glossary of health specialists. Find out the difference between an art
teacher and an art therapist. Did you know that art therapists are
healthcare professionals?
You might regularly visit your primary care physician, dentist,
psychologist, and optometrist. Still, most people must familiarize
themselves with the dozens of other health specialists and their
offerings. The list inside can help you better understand the different
types of doctors available to you and the services they provide.
It's common to feel a little tired and gloomy on rainy days, but the
weather can have a much more significant impact on your overall
well-being than you may think. Inside you'll learn the role weather
plays in conditions such as seasonal affective disorder. We are here to
help. I'm not a traditional art teacher. Although I love traditional arts
and crafts, I use them as a tool to facilitate the healing process.
I started Vicky's Art School to help children with disabilities. Let us be
your healthcare advocates. I have lived in the cancer arena for ten
years. My experience can help you from diagnosis to recovery, not
just with art programs that heal but also with navigating the
healthcare system.
With that being said, please join us this year in our fundraisers. What
investments will you make toward improving your health? With your
help, I can offer services at no or low cost.
Please share this copy of Start Healthy with your friends.
Stay in touch, and I'd love to hear from you. As always, it's a pleasure
sharing this magazine with you.
Love and Blessings,
Vicky (Ben's Momma)

Vicky's Art School
Direct: (831) 383-4436
146 Lafayette Way
Salinas, CA 93906
Front of Tear Out Card 2
Back of Tear Out Card 2

Vicky's Art School
146 Lafayette Way
Salinas, CA 93906

Start Healthy Spring 2023.pdf

Recomendados

Recomendados

Más contenido relacionado

Similar a Start Healthy Spring 2023.pdf

Similar a Start Healthy Spring 2023.pdf (17)

Más de Purdue Global

Más de Purdue Global (20)

Último

Último (20)

Start Healthy Spring 2023.pdf