INSTAFIT HEALTH MAGAZINE TEACHER ALEJANDRA IS THE BEST

1. INSTAFITBeach Body Edition
Francisco
Montaño

2. Esteban Beltrán

3. EditorialBy Orlando Leal
Nowadays people do not really know where to find information regarding their
health and good physical care. It is in the best interest of people to start looking for
helpful reports on how to stay in a good condition and living a life filled with
strength.
This magazine believes handing out information about health will help society
live a better life and thriving in the future. There are not a lot of places where you
can find information as important and interesting that this magazine contains.
Whether its an interview with a doctor, an investigation or different surveys that you
can answer to have some fun.
We believe that health issues do not have to be boring. With some creativity
and hard work we will be able to capture the public’s attention and let them learn
useful information. Different articles that have science and health have the bases to
be a very interesting topic.
Whether you are a doctor, a nurse, an engineer or a civilian with some
curiosity, this magazine is just for you. There is no real need to know anything very
advanced to understand what is stated in the articles in this magazine. So we invite
you to dig into this magazine and find a
whole new world.
Hugh
Jackma

4. n
Profile
By Francisco Montaño
Hugh Jackman is a 45 year old
Australian actor best known for his
role in X-Men, Les Miserable and
Wolverine. What’s impressive from
this actor is his ability to transform
his body for a movie. In he’s last
movie “Wolverine”, everyone was
able to notice the extreme physical condition he was
in, but as the actor recalls “this body isn’t achieved
overnight”, his physical condition is based in about
three hours of exercise a day and a 6000 calorie
diet.
The actor says that the secret to a body like this
one is in your mind, people often set goals, but Hugh
doesn’t, because he doesn’t limit himself to what he
thinks he can do, so this way he can aim for even
more than what he thinks it was possible.

5. This man is an incredible example of
perseverance and self control, even his trainers are
amazed by his determination, and would kill for a
chance to work with him.
This man is setting a
new standard for actors
all over the world,
because he showed
others that its not
enough to be
transformed by a
makeup artist or edited
by computer, a true
dedicated artist, like
him, will go through
extreme measures to
achieve his goal.

6. The Meat Eating Disease
Personal experience by Orlando Leal
When I was three years old, I had one of the strangest sicknesses of all. It is
called necrotizing fascitis, or commonly known as the flesh-eating bacteria.
It all started when I had chicken pox, a virulent infection that makes a lot
of hives on all your body. The streptococcus, which is always around us, could
have an easy way into my body because my immune system was debilitated by
the chicken pox.
I became very sick and my
parents took me to see my
doctor, but he didn´t know
what was causing the illness.
The local doctor recommended
my family that they take me to
the hospital in San Diego
where doctors could diagnose
me and do all the procedures
to heal me. An ambulance took
me across the border to San
Diego’s Children’s hospital,
where I got diagnosed.
Surgeons started doing the
procedure of taking away all
my dead and infected skin, and
replacing it with skin from my
thigh. Now as a way of
remembering I have a huge
scar covering half of my chest.
Luckily I was able to make it out of there alive. I was in the brink of death;
the flesh-eating bacteria ate half of my torso but did not go for any vital organs.
If my parents hadn’t acted fast, I would’ve died.

7. Medical SchoolInterview by Orlando Leal
There are a lot of people who want to be
medical doctors in today’s world.
Information about how to be a doctor is
very scarce and the people who get into
this schools can´t make an educated
decision.
The finality of making this interview is to
give every possible piece of advice and
information for these people, so that they
can make the best possible decision.
In this issue we interview Dr. Gustavo
Rogfed
Is getting into medical school hard? Why?
It is hard but not impossible. It is because
people who get into these schools will be
the people who will care for tomorrow’s
health.

8. What is the hardest thing about medical school?
Doctors need to know a lot of information, and sometimes
you have to learn complete books for a test.
Who would be a perfect candidate for medical school?
Someone who has the vocation to help people out,
people who don´t do it for the money, but for society
Do you regret being a doctor?
I don´t regret a second of my career. True it is hard
sometimes but the results you may get are very satisfying.
What do you like the most about being a doctor?
I like the opportunity to help people out and saving lives. It
gives a lot back to me.

10. Being Vegan Changed
my Life
Personal Experience
Francisco Montaño
All my life I’ve struggled with health problems,
from migraines to numerous stomachaches,
this was something I thought I wouldn’t be
able to control ever. In addition to this my
body was not as fit as I wanted it to be, even
though I worked out for hours on a daily
basis.
All this changed 2 years ago when a friend
and I decided to do a detox for a friends birthday party, we decided
to be vegan for 2 weeks, but after those 2 weeks ended I was so
surprised with the results I decided to continue, and from that
moment till now my life has changed drastically.
The first change I noticed was the transformation my body
experienced, not only did I loose weight, but I got extremely fit and
my muscled looked more toned than ever, even though I consume
no meat at all. Also, my digestion works marvelously, better than
ever, and don’t even get my started on my skin, it’s glowing and free
of pimples. I think another one of the numerous benefits I’ve
experienced is the increase on my levels of energy, before, I would
come home from work exhausted, directly to bed, but now my energy
lasts for hours and when its finally time to go to bed I sleep perfectly.
If you say that being vegan is not for you, I recommend you to give it
a try, you have nothing to loose and a bunch of benefits to discover.

11. MXLiBiCi
Service
By Gabriela Juárez
The last years, the culture of cycling has been increasing in
many cities of the country, including ours. Even though Mexicali
is not exactly the best city for this activity, due to its extreme
weather and also because the city is not designed for this sport,
the popularity of cycling has been very notorious lately.
Some of the issues that affect this activity are that, unlike
other “ecologic” cities, Mexicali does not count with pathways for
cyclists. Other fact that influences in a negative way the
development of cycling is the lack of people´s culture, from
drivers as from cyclists. There are many accidents every week
related to cyclists and drivers. Drivers always discuss and argue
that cyclists don´t respect their limited area for the activity, but it
is also difficult for them to go out for a ride when they do not
have specific areas for this recreational activity.
Recently, an independent organization, called MXLiBiCi, that
is separated from the government and that acts according to its
own needs, has been looking for the welfare of cyclists. They are
already making changes in Mexicali by establishing sections for
cyclists to practice their favorite activity with all the freedom
they need and without danger. These kind of organizations have
a great impact and benefit the city.

12. A SAD LOVE STORY
Nostalgia by Gabriela juárez
This is the story of a very sick woman,
who had no chances of living. She had
a heart disease since she was born.
Her name was Shaniqua, and had a
family that loved her a lot and
supported her; she also had a
boyfriend named Tyron with whom she had been with for 8 years.
Regardless of Shaniqua´s disease, the family tried to have a regular
life and enjoy of each other.
One day, Shaniqua started feeling very
bad, she thought it was not something
important and ignored it. But the time
passed and she did not feel better, she
called her boyfriend but it was already late,
she fainted in her bedroom.
When Tyron arrived home, he saw

13. Shaniqua laying on the floor.
Tyron took her to the hospital and the doctors said that the only way
of saving her life was if she received a transplant. He was in shock
because, getting an organ could take very long, and his girlfriend´s life
was in danger.
Tyron took the hardest decision of his life.
When Shaniqua woke up, she was
feeling refreshed. She saw her
chest and had a big mark but did
not care because she felt very
good at that moment. After some
time, she finally was able to see
her family, parents, and siblings.
But she had a bad feeling when
she did not see her boyfriend.
When she asked for him, no one could tell her what was going on.
After asking for some time where he was, her parents finally told her
that she was living because of him. Tyron had given her his heart.

14. By Gabriela Juárez
I decided to interview a great athlete:
Cristiano Ronaldo, in order to know how he
conserves his figure and to receive advices
on how to take care of our bodies.
G: Hi, CR7. It is a great pleasure to meet
you.
CR7: Hello, I´m glad of being here and
willing to give you all the information you
need.
G: That is awesome. Well… let’s start. Do
you have a strict diet?
CR7: Yes, I do. I have to, to yield on games and to be healthy.
G: And who gives you the diet and which kind of food do you consume?
CR7: Well, in my soccer team we have a nutritionist that gives everyone in
the team a certain diet that consists on a balanced ingest of food. I am
supposed to eat a lot of proteins, in chicken, meat, eggs and some natural
supplements. I try to consume as less carbs as possible, but I still consume
them. I also avoid any kind of junk food and eat lots of vegetables and
some fruits daily.
INTERVIEW WITH
CR7

15. G: Wow, that sounds as a very strict diet and hard to follow. What
motivates you to be in good shape?
CR7: I am motivated to be the #1 player on the world and to give my
team all the support I can. For this, I need to be physically healthy, so I
do not complain a lot about the food I have to eat and the diet, I know
it will give me positive results, so I do not consider it a hard condition
to follow.
G: Great words CR7. Well, that is everything. Thanks a lot.
CR7: You are welcome. Goodbye and thanks for having me here.

16. App Review by Francisco Montaño
Are you tired of trying to cook healthy and ending up with the
same old recipes? Grilled chicken, salad, veggie soup? Or even
worse, if you’re a vegetarian, its hard to find good recipes.
Well we’ve found the solution to this problem, The Whole Pantry
App, this app is available on android and IOS, and its only $8, this
app was developed by Belle, a woman whose life was being
threatened by brain cancer, and tired of medications that
deteriorated her heath even more decided to change her life with the
food she ate.
In this app you’ll find delicious recipes, including beverages and
desserts, it’s not only for vegans or vegetarians, there is plenty of
options for every diet.
This app also tells you if the recipe is dairy free, gluten free, low
carb, etc. in order to help those who are in a special diet choose the
recipes that fit best to their lifestyle.
It may seem expensive for an app that tells you recipes, right?,
but this app doesn’t only stop there, it features many sections that
help you improve your health, from having a skin to having a healthy
soul.
In addition to this the app is in constant improvement, and the
creator develops new recipes monthly. So if you want to cook
delicious recipes and make an improvement in your life don’t hesitate
con downloading this jewel.

17. Too many people complain at the moment of exercising,
because they consider it boring and hard. People usually prefer
to spend their time being lazy because they have a wrong
idea about exercise.
An easy way to start working out is having an exercise plan. You can start doing easy stuff such
as walking for half an hour, or walking your dogs. Anything can be helpful if you enjoy doing it.
There are some original and creative solutions for you to start exercising
You can practice aerial silk, which is a type of gymnastic that consists
in the use of bands hanging from the ceiling. It is a beautiful and
entertaining art that can lead you to big benefits, and may
increase your flexibility and condition, while you have fun doing it. You
can also practice with the trapeze, it is a hard exercise but with practice
you can become a professional and this hobby can become your passion.
Creative ideas to workout
Creative By Gabriela Juárez
Other extreme exercise you could enjoy is skateboarding.
It is not for everyone but if you are interested, you may receive
all of its benefits. Beside these extreme and different exercises,
there are many more that can be exactly for you. So don´t
give up because there are many excuses, but it is your decision
to start working out and being in shape.

18. Ab Coaster
Product Review by Francisco Montaño
I know, we’re all tired of those TV commercials that promise
wonders and deliver low quality products that doesn’t even
compare to the article we’re looking at on TV. Maybe you think
all of these products are a scam, but I’m glad to tell you this is not
true, I’m glad to present you the marvelous Ab Coaster, this
machine promises to give you killer abs with one simple
exerciser.
At fist we were not convinced with this machine, after all it
promises a lot for a simple mechanism, but once we tried it we
were convinced that what they promise is actually true, with this
product you are able to make a crunch on your knees, the motion
you generate by doing this provide you an intense core workout
that will surely give you that six pack
you want.
We tested this product with a group
of 20 people, including me, and we’re
glad to tell you the results are great,
90% of the people tested had amazing
results in only 4 weeks, yes, maybe the
results are not as fast as they promise
on their infomercials, but one thing is
true, this machine works, and it does it
marvelously.

19. Orlando Leal

20. Exercise can help you live Longer
News
By Gabriiela Juárez, News: April 10th 2014
Recently, some studies have proven that
exercising can help you increase your lifetime.
Being an active person and doing several activities
that require body movement reduce the risk of
developing certain diseases, as diabetes and heart
attacks. Besides, doing exercises or any kind of
sport regularly, help you look better and younger,
because it also helps your skin.
For these and many other reasons it is very
good to stop being sedentary. Several studies
from respected Universities from USA have
proven the next facts about exercise. Here are five
reasons for you to start being more healthy and
fit.
1)It has been proven that exercise helps you improve your memory. This
happens because your brain gets more energy and oxygen after a session
of exercise and it helps you increase your ability to remember information.
2)Exercise helps you have a better posture. After doing several exercises,
especially the ones where lifting weight is involved, you may be able to see
the results on your posture and the way you walk. This is because your
muscles are stronger and you feel more confident about yourself.
3)You will reduce stress. Exercise make your body liberate endorphins,
which make you happier and forget easier about daily problems.
4)Exercising helps you sleep better. It is very probable you will get tired after
a long session of exercise and afterwards, you will be able to sleep like a
baby.
5)Exercise will increase your daily energy. Even though developing hard
activities each day may get you tired, exercising regularly can increase you
energy and make you feel more energetic and productive throughout the
day.
10 Steps Towards a Flat Belly

21. How To by Francisco Montaño
Being in shape for
summer can be a tough
task, especially when
you’re trying to loose
that extra fat hanging in
your abdominal area
and your love handles.
What to eat and what to stop eating:
 Stop eating carbs! in order to start burning fat you’ll
have to do this, I’m sorry if I ruin your happiness, but
carbs include potatoes, rice, candies, basically
anything with sugar or starch. The reason of this is
that carbs are the main source of energy of the
body, wen you don’t have any carbs in your
system, your body starts burning fat to get some
energy.
 Eat more greens, they are great four you, filling and
really cheap.
 Stay away from dairy products; they make you
flatulent and swollen.
 Stop drinking, alcohol has many calories, and when
combined with juices or sodas the amount of
calories and carbs can double easily.
 Change soda and sugary drinks with water and
freshly brewed tea and coffee.

22. Exercise:
 Cardio is a great way to turn on your
fat metabolism. Run, jump, hike, and
repeat, it’s a great way to loose fat.
 Burpees, yeah, if you don’t know
what that is I envy you.
 Sorry, but if you want a hot beach
body you’ll need to start doing
crunches, don’t worry you wont get
bored of them, you may not know
this, nut there are many different
types of crunches.
 Try crossfit, its an intense workout that
will make you work on every single
muscle of your body.
 Exercise as many days a week as
possible.

23. How to Become Vegan
How To by Francisco Montaño
When people try to change
their lifestyle they often
encounter many different
obstacles that take away all their
good intentions. A very common
example of this is trying to
become vegan. Changing to a
vegan diet is not easy, specially
living in a country that has a meat based diet.
Besides from the negative obstacles and problems
you may experience when trying to adapt this
lifestyle you should also consider the wonderful
benefits this type of diet provide you, like a healthy
end beautiful skin, a good shape, great health, etc.
Now we’ll give you a simple list of steps you should
follow to successfully become a vegan:
 Do it slowly, if you try to change drastically your
diet you’ll be more likely to fail.
 Research, look for testimonials, experiences and
information to decide if this lifestyle if for you.

24.  Search recipes and new alternatives to your
favorite dishes.
 Consult a doctor before doing this change.
 Make sure you receive a supplement of vitamin
B12 (its only found in meats and in very small
proportions in vegetables).
 Challenge a friend to adapt this change with you,
this way you’ll never feel alone in the process and
you’ll have someone to share recipes and tips
with.
 And the most important step, do it because of you
want to, not because others tell you to.

These are some easy steps to follow when trying to
become vegan, and whether you do it for a day,
week, or even a life take into consideration the
wonderful benefits your body is receiving from this
change.

25. Yo
Mama By Esteban Beltrán
so fat! Humor
Yo mama so fat she left the
house in high heels and when
she came back she had on flip
flops.
Yo mama so fat she went to KFC
to get a bucket of chicken they
asked her what size and she said
the one on the roof
Your mama so fat, when she
twerked, she became a wrecking
ball.
Yo mama so fat shes on both
sides of the family
Yo mama so fat she had to go to
Sea World to get baptized.

26. Eating Disorders
News by Esteban Beltrán
April 2014
In 2013 Mexico had the biggest numbers
of people with eating disorders in all time
recording about 40% of all the population
to be diagnosed with a type of disorder. It
is also said that this margin is only going to
increase next year.
Anorexia is more common in teenagers in
the ages between 14 and 23. 90% of them are women and 10% are
men. But numbers in men are increasing. This is the most dangerous
of all the eating disorders out there.
Overweight is the most common
eating disorder in Mexico we are the
number two spot in obesity in the
world and number one in kids. This
number is still increasing every year.

27. It is important to control our weight and the way we eat. In this
magazine you will find diets and exercises to help your fight each
kind of eating disorder. We will help the country fight against this.
Let’s make Mexico a better place to live.

29. WORKING OUT!
Essay by Esteban Beltrán
Working out is very
important in a daily life. It
helps out with taking your
mind off your problems and
not only will you look better
you will feel better. You
need to work out at least
three times a week so your
body does not feel tired
every time you work out.
Always workout on Mondays
because it is the first day of
the working wees, if you
start good you will finish
good.

30. To have a great health,
working out comes in hand
with diet. If you have a bad
diet working out won’t work
at all. Working out it’s a
lifestyle and it helps you
forget your problems while
you are doing something for
yourself. Your life will have
a positive turn around.
Working out does not has to
be going to the gym and
lifting heavy weights. It can
also be any kind of sport
such as running, cycling
basketball or many others.
So start working out today,
not only will you look better
you will feel better.

31. A Day With Michael
Phelps by Esteban B.

32. Precendents About Health
Historical by Esteban Beltrán
Before our time people could not
get the diets and work out plans
that we have today. I am not
talking in a shallow way. What I
am referring to is in a healthy
manner. Many diseases could
have been cured with a good diet
and work out. Diabetes for
example in the 1960s many
people died because they didn’t
know what diet to follow to
stabilize the levels of glucose.
Now a day it is very ways to control diabetes with minimal
workout and eating correctly. It is possible to even cure diabetes
in an early stage with the proper work out plan.

33. Working out has always been present but the progress we have
made during the ages have been significantly better. If we
continue moving forward we will be able to find a way to cure
more diseases y eating
properly and working
out.

35. Diabetes
I’m here with Mrs. Joes to interview her about how her life’s changed
since she was diagnosed with diabetes.
1)Mrs. Joes, how can you describe this sickness?
Diabetes is a disease in which the levels of glucose in your blood are
too high.
2)How does the glucose work then?
It comes from the food you eat every day. However, the most important
factor to remark is the job of insulin in your body.
3)Why is insulin so important?
It helps decompose glucose so your body can obtain energy to complete
all of its functions. That’s why diabetes can be divided into two types.
4)What differentiates them?
If you suffer from diabetes type 1, it means your body doesn’t produce
enough amount of insulin. Nevertheless, if you suffer from type 2
diabetes, it means your body doesn’t produce glucose.
5)What happens when your system is full of glucose?
You tend to get sick more often, get problems in your eyes and kidneys,
and nerves start to emerge consecutively.
6)What do you recommend to us so we can avoid diabetes?
Don’t eat food with a high percentage of sugars, and have
blood tests once a month to see how stable your glucose
levels are.

36. By Mariana Ortiz
Literary Criticism -Mariana O.
“The Paleo Diet”, starting with
Loren Cordein, is a book that
consists on presenting dishes our
ancestors ate and kept them
healthy. As we know, today there
are more heart diseases; in
addition, there has been a raise on
the quantity of people suffering
diabetes, cancer, and other health
issues.
The following are some plates you
CAN eat:
 Fresh lean meats
 Fresh fish
 Fruits and vegetables
 Eggs
 Nuts and seeds
 Healthier oils
The purpose of this diet is to
elude any processed food, since
our historical ancestors didn’t have
the
res
our
ces farmers have right now.
The next points state which foods to
AVOID:
 Peanuts and beans
 Wheat
 Potatoes
 Dairy
 Refined Sugar
 Salt
 Canola Oil
In my opinion, this diet is an
effective one but the problem is that
we don’t know how to manage it.
For vegetarians, it’s a bit easier
since they are used to eating lots of
green and organic food. In the other
hand, for us omnivorous, we have a
wider menu. We eat dishes
vegetarians don’t, so it becomes
harder to avoid non-organic plates.

37. At the time we’re doing this diet
we’ll be able to notice ourselves
more active and full with energy.
The catch is to keep eating healthy
and balance our food choices,
especially since we’re through with
this diet.

39. By Mariana Ortiz

40. A Matter Of Health
Essay by Mariana Ortiz
For a person to have a good health must be of great
importance because this can regulate their living years. It’s
important to be healthy not only physically but also mentally.
Being cerebrally unstable may put at risk their relationships with
family and friends. The use of drugs and excessive amount of
alcohol may drive them to an unbalanced state of mind.
The first thing they should start considering is watching
carefully what they eat and how much sodium, carbohydrates,
cholesterol, sugars and protein each plate has. Eating dishes with
lots of Trans-fat can block your arteries and reduce your living
years without mentioning other diseases such as obesity. This
could be given to an uncontrollable consumption of food. As a
result of this it’s vital to be healthy in order to live a fully
undependable life.
Health problems can be somewhat easy to take care of when
one cooperates and admit they have a problem. Excessive weight
is usually easier to deal with than anorexia and bulimia. Having a
strict diet and constant exercise during an extended period of
time will certainly help you reach your normal weight. This could
be obtained with doing at least 30 minutes of exercise and they’ll
feel more active and fit.
In conclusion, they should do a deep conscience test and
think how healthy they are and if it’s worth putting their lives at
risk just for the pleasure of eating different plates with lots of fat.

41. Gene Differentiation
Investigative by Orlando Leal
There is a simple way to know if a fetus will grow
up to be a male or a female individual. That is by
watching the sex chromosomes. If he has
chromosomes XY he will grow into a male. In the
case of having XX chromosomes, the individual will
grow up to be a female human. As in almost all
biological systems, there are some cases when the
growth goes extremely wrong. Mistakes that make
people wonder, what makes a boy a boy and a girl a
girl?
The Y chromosome has important and vital
information for the development of male
characteristics. This information is stored
specifically in the SRY gene. When there is an
absence of this gene, the development will be made
into a feminine one, even though the individual
has XY genes. In this case, whether it is a change
of DNA by substitution or deletion, the individual
will be feminine.
The case that is exactly opposite is also
possible. In this, the SRY gene is added to an X
chromosome from the father, resulting in an XX
individual with the gene that codes male
development. In exactly the same way as before,
the individual will be male but with a pair of X
chromosomes in every cell from their DNA

42. Eating Disorders
By Francisco Montaño
Last week we interviewed an expert
on eating disorders. It is not the
same thing listening and taking
advice and information from a
random person and doing the same
thing but with a person you know
has precise information and
expertise. This interview was
answered thoroughly by Doctor Ray
Ramoray.
1. - What takes people into
developing an eating disorder?
When people have a low self-esteem
and they aren´t happy with the
overall and normal way their body
is.
2. - What can be done to prevent an eating disorder?
It is important to be alert and put a lot of attention to the
teenagers and what they are eating. Also try noting the needs that
they have and make them feel loved just the way they are.
3. - Which are the most frequent eating disorders?
The most frequent eating disorder is obesity, or impulsive eating,
although people do not see the problem this is causing in the modern
world.

43. 4. - Who is the most affected or expected to have an eating
disorder?
The most vulnerable group are teenagers. We have seen everything
they are suffering, they are trying to find something that
identifies them, that makes them who they are, and in that pursuit
they get into serious problems. On the other hand women are also
attacked by the extensive propaganda trying to make them look like
unrealistic photo shopped models.
5. -How are eating disorders treated?
Whenever someone is found an eating disorder, nutritionists and
psychologists to treat the physical and mental parts of the problem.
Now that you know this, be prepared and work for a better world free
from eating disorders. Thank you, see you on the next edition of
nutrition.

44. LOUIS VUITTON
COME TAKE A
WALK ON THE
WILD SIDE
-GABRIELA J.