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MONTHLY MAGAZINE FROM THE FINE FOLKS ATNo 2 | JANUARY 2014

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WORKOUTTRENDS FOR 2014

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WELCOMEMantra Magazine is focused on reflecting all of the values and beliefs seen and promoted with LesserEvil Healthy Brand Snacks. We foster the idea of a healthy lifestyle and diet, without having to sacrifice snacking. Manta Maga-zine is an expansion of LesserEvil’s core beliefs, seen through educational and interesting articles. This month, we’re concentrating on finding our inner Zen and peace. Take a look at the articles inside on how to start the New Year off with a healthy and happy mindset.

Meet the blogger: Ever wonder who’s behind the LesserEvil Life blogs? Well here she is! Dana is a health conscious, adventurous, fun loving girl that is always on top of the latest trends on healthy living & eating, fashion, and current events. Check out her amazing blog on Facebook and at www.Lesserevil.com.

Title: Brand Manager at LesserEvil Healthy BrandsFavorite Quote: “What is meant to be will be.” Favorite Color: PinkActivities: Walk her dog Sadie, go to the movies, and trying new things.

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CONTENTSNew Year, a Better You

• 10 New Years Resolutions everyone should stick to• Find your Zen: Latest tips to meditation, staying grounded, stress free... • 10 ways to life without regrets• Money Saving Diet Tips• Secret discounts you’re missing everyday!

LesserEvil life

Latest trending news regarding food, health and fitness • Food

1. Recipes for Breakfast, lunch, dinner, desserts (food planner)2. 3 ways to eat our snacks3. Local restaurants that serve healthy food alternatives (Local taste buds)4. Himalayan salt facts and uses5. Most searched appetizers

• Health: 1. Affordable Care Act – Obamacare2. Happy and Healthy Habits for 2014

• Fitness:1. How have gyms evolved?2. Exercise comes in all forms3. Exercise without the pain4. Hottest workout trends (celebs/athletes)

Hot Topics

• Fashion for spring • Shows & movies to watch or go see• Books to read• Word search puzzle

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Year after year we hear the same thing, “I’m going to stick to my new years resolution!” In truth, according to www.statisticbrain.com, 45% of Americans usually make New Years Resolutions, but only 8% of them are successful in achieving their goals. Be LesserEvil, follow through and don’t quit! Here are the top ten resolutions people are making right now. Make your own or use one of these to help your journey!

1. Lose weight2. Getting organized3. Spend less, save more4. Enjoy life to the fullest5. Staying fit and healthy6. Learn something exciting7. Quit smoking8. Help others in their dreams9. Fall in love10. Spend more time with family

Top Resolutions (percentages over 100 because of multiple resolutions)

Age success ratesIn recent studies, it’s been found that younger genera-tions have a higher success rate in completing their resolutions than older generations. Here at LE age is just a number so work hard toward your goals.

Find your Zen: According to the American Institute of Stress, the num-ber one reason for stress in Americans is job related. 77% of people regularly experience physical symptoms from it. This year, we at LesserEvil encourage you to use these helpful stress-relieving activities!

Top Causes of Stress in the U.S.

Job Pressure 1

Money 2

Health 3

Relationships 4

Poor Nutrition 5

Media Overload 6

TOP10New YearsResolutions

39%  

14%   People  in  their  20s  who  achieve  resolu4on  

People  over  50  who  achieve  resolu4on  

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THE MOST COMMON

symptoms from

STRESS

Meditation, focused-attention or mindful mediation is where you focus your thoughts on a specific thing. It could be your breathing, an object or even a sensation in your body. Keeping focus on one point is what you’re trying to accomplish.

How it affects us:1. Better Focus2. Less Anxiety3. More Creativity4. More Compassion5. Better Memory6. Less Stress7. More Gray Matter

According to a UCLA study, it suggests that media-tion thickens the brain and strengthens the connec-tion between brain cells. Further research has shown that meditation also improves the folding of the cortex(gyrification) , which allows the brain to process information faster. There was a direct correlation in the years of meditation to the amount of gyrification.

http://lifehacker.com/what-happens-to-the-brain-when-you-meditate-and-how-it-1202533314http://io9.com/how-meditation-changes-your-brain-and-makes-you-feel-b-470030863

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Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body. Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below.

• Loosen your clothing, take off your shoes, and get comfortable.• Take a few minutes to relax, breathing in and out in slow, deep breaths.• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the

way it feels.• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and

loose.• Stay in this relaxed state for a moment, breathing deeply and slowly.• When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and

release.• Move slowly up through your body, contracting and relaxing the muscle groups as you go.• It may take some practice at first, but try not to tense muscles other than those intended.

Progressive Muscle Relaxation Sequence:1. Right foot*

2. Left foot

3. Right calf

4. Left calf

5. Right thigh

6. Left thigh

7. Hips and buttocks

8. Stomach

9. Chest

10. Back

11. Right arm and hand

12. Left arm and hand

13. Neck and shoulders

14. Face

* If you are left-handed you may want to begin with your left foot instead.

Exercise:Exercise increases your overall health and your sense of well-being, which puts more pep in your step. Exer-cise also has some direct stress-busting benefits.It pumps up your endorphins. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rous-ing game of tennis or a nature hike also can contribute to this same feeling.It’s meditation in motion. After a fast-paced game of

racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated

Progressive Muscle Relaxation

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with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

10 ways to live without regret

• Wear your truth. – As long as you keep being YOU, as long as you keep staying true to yourself and the passions that move you, it doesn’t matter how many jobs you get or don’t get, how many mis-takes you make, or how many times you have to pull a U-turn. None of it matters. What matters is that you’re living in your truth.

• Take time before it’s too late. – Before you know it you’ll be asking, “How did it get so late so soon?” Take time to figure yourself out. Take time to realize what it is you want. Take time to take risks. Take time to love, laugh, cry, and forgive. Life is shorter than it often seems. Take time before it’s too late. Look straight ahead and say “YES” to the opportunities coming your way. Happiness and success never come to look for you while you wait around. You’ve got to get out there, take chances, and work at it to make your dreams come true.

• Be the leader of your own journey. – There are far too many capable people who don’t pursue their dreams and goals because they let their fears and others talk them out of it. They give up before they even try, and simply let life’s river flow them downstream. Choose to be stronger than that.

• Take calculated risks. –Life is short. The day is rap-idly approaching when the risk to remain perched in your nest is far more detrimental than the risk it takes to fly. Spread your wings. Start now.

• Change your thoughts. – Thoughts are power. What is possible is everything. What you do is up to you. Look around and you will see that almost your entire life has been born out of your

thoughts. You can change your mind at any mo-ment. So go ahead. Change it right now.

• Think you CAN. – If it doesn’t challenge you, it won’t change you. So when a goal seems big and a plan looks tough, just start, push through it for awhile, and soon the next thing you need to do will look possible.

• Concentrate on being your best self. – Negativ-ity becomes a life altering habit, just the same as positivity; the difference is the amount of belief you hold in yourself, and how you use this belief to fuel your growth. Never think that what you have to offer is insignificant.

• Pay attention to life while you’re living it. – Realize that life is simply a collection of little chances for happiness, each lived one-second at a time. That some time each day should be spent noticing the beauty in the space between the big events.

• Share your love openly and honestly with those you love. – No matter what, you’re going to lose people in your life. Realize that no matter how much time you spend with someone, or how much you appreciate them, sometimes it will never seem like you had enough time together. Don’t learn this lesson the hard way. Express your love. Tell people what you need to tell them. You never know when you might lose your opportunity.

• Say “goodbye” so you can say “hello.” – In life, goodbyes are a gift. When certain people walk away from you, and certain opportunities close their doors on you, there is no need to hold onto them or pray to keep them present in your life. If they close you out, take it as a direct indication that these people, circumstances and opportuni-ties are not part of the plan for the next step of your life. It’s a hint that your personal growth requires someone different and something more, and life is simply making room. So embrace your goodbyes, because every “goodbye” you receive sets you up for an even better “hello.”

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Money-saving diet tips

For many of us, the New Year will begin as new years often do: with diet resolutions – most of which will fizzle before the snow melts. One way to give your 2014 diet a little edge is by finding healthy food choices that will also save you money in the long run. Pairing diet with cash provides added incentive to stay the course. Here are a few tips to get the year started.

• Save on dentist visits by drinking black tea. Black tea is full of helpful chemicals called polyphenols that kill cavity-causing bacteria and inhibit plaque build-up on teeth. (Black tea, slightly lower in caffeine than coffee, is also a good coffee replace-ment if you’re trying to wean off the java.)

• Save on pain relievers by eating olives. Olives are full of a compound called oleocanthal that has anti-inflammatory properties similar to over-the-counter pain relievers like ibuprofen and naproxen. Try to find olives that are lower in sodium and avoid canned black olives, which contain additional chemicals from the canning process. Genuine extra virgin olive oil contains plenty of oleocanthal as well, but it’s quite pricey.

• Save on skin moisturizers by eating walnuts. Wal-nuts are full of essential fatty acids that improve the health of cell membranes, allowing nutrients and water to enter our cells more efficiently. Healthier skin cells equal healthier looking skin. Wild salmon and flax seed oil provides similar benefits.

• Save on dandruff shampoo by eating sweet pota-toes. Sweet potatoes are loaded with beta-caro-tene, which your body turns into vitamin A. The

vitamin helps your scalp produce the necessary oil that keeps it from itching and flaking. Other good sources of beta-carotene are carrots, apricots and mangoes.

• Save on mouthwash by drinking lemon water. Lemons are extremely healthy. The most practical use may be to simply drink a glass of lemon water in the morning and at night to kill halitosis-causing bacteria. Just be careful how much lemon juice you use because it’s strong enough to erode tooth enamel.

Discounts:If you’re lingering at Starbucks, you can bring a reusable travel mug and get a 10-cent discount on any beverage, depending on the location. Have your doctor write you a prescription for pills containing double your usual dose and cut the pills in half. Savings can be con-siderable: A prescription for 30 pills of a 50-milligram dose of Zoloft at cvs.com costs $96; 30 of the 100-mil-ligram pills cost just $9 more. Some medications work only when swallowed whole, so ask the doc before you start slicing.

Refurbished:When consumers return products after opening the box, computer, electronics, and appliance manufactur-ers make any necessary repairs and resell returned goods as “factory refurbished.” If you buy direct from the manufacturer’s website, this lightly used gear often comes with a warranty.

Ask for a break:I’m good about paying bills on time, but this year I got slapped with a late fee for missing a credit card pay-ment. When I called to explain the circumstances (a snafu with my online checking account), the customer service rep immediately dropped the late fee—and asked if there was anything else she could help with.

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Seek out appliance discounts:A number of state and local programs will rebate part of the purchase price of an energy-efficient appliance. The city of Gainesville, Florida, offers a $100 rebate on a clothes dryer or kitchen range; New Jersey provides up to $400 on central air. A list of incentives organized by state is at DSIREUsa.org.

Abandon your cart:Leave that dress in your online shopping cart. Your seemingly feckless ways may trigger the retailer’s system to e-mail you a discount coupon—10 percent off is typical. It’s hard to predict when this will work, so don’t try unless you’re willing to miss out on a pur-chase.

Buy the smaller package:Yes, you read that right. Some supermarkets and drug-stores charge more per unit for the supersize product. At my grocery store, the price for a 200-ounce bottle of Tide worked out to $3.71 a quart; the 100-ounce bottle, $3.52. Ocean Spray cranberry juice cocktail cost $2.66 a quart in the larger size, $2.29 in the smaller size.

Shopping TipsRefurbishment means the distribution of products (usually electronics) that have been previously re-turned to a manufacturer or vendor for various rea-sons. They go through rigorous testings for functional-ity and defects before they are sold, and thus are the approximate equivalent of certified pre-owned cars.

A lot of the times companies will even offer warranty packages with them as well, which is a security blan-ket for anyone on the fence of purchasing refurbished products.

To help our LE family we’ve compiled a database of companies that sell refurbished items to help you save big in 2014!

• Walmart www.walmart.com

• Bestbuy www.bestbuy.com

• Amazon www.amazon.com

• Apple http://store.apple.com/us

• Overstock www.overstock.com

• Ebay www.ebay.com

• HP www.hp.com

• Target www.target.com

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Fast, Easy and Affordable MealsBreakfast: • Hot cereal: Oatmeal with nuts, dried cranberries

and bananas.• Fresh fruit, or a green smoothie.• English muffin with almond butter.• Egg whites scrambled with veggies, turkey ba-

con, and whole wheat toast.• 1 cup of orange juice or unsweetened almond

milk, or tomato juice. • Breakfast burrito with whole wheat tortilla,

scrambled eggs, black beans and salsa.

Lunch: • Whole grain pasta with grilled chicken, toma-

toes and olives. • Turkey Chili with Spinach Salad.• Grilled chicken or roast beef sandwich on a

whole wheat wrap or whole grain bread with lettuce, mustard and low-fat cheese.

• Smoked turkey on whole wheat pita w/ lettuce, tomato and mustard.

Dinner: • Grilled salmon over spinach and a side of turnip,

or side of broccoli with almonds. • 5 oz grilled steak with mashed cauliflower and

steamed carrots.• Spinach lasagna made with ricotta and mozza-

rella cheese.• Chicken stir fried with bell peppers, bok-choy

and low sodium soy sauce.

Snack: • 1 cup of sliced cantaloupe, grapes, or a sliced

apple.

• 1 cup of low fat yogurt with nuts, or a teaspoon of honey with dried cranberries.

• Handful of nuts, ¼ cup of pineapple or 2 table-spoons of raisins.

• 1 oz sunflower seeds.

6 Ways to eat our snacks / Snack Smarter:Chew slower! Savor your food, and slow down to make your food last longer.

Eat more fruit. Grapefruit specifically has shown a connection to weight loss and curbed appetite, or try frozen grapes! Or dried fruit.

Listen to your cravings & treat yourself to a SMALL dessert once in awhile. You’ll be less likely to binge or overdo it.

Pre-portion your snacks. NEVER eat in front of a TV and put a serving size of your favorite healthy snacks in a sandwich sized zip lock. Keep these with you throughout the day so you’re less likely to make poor eating choices.

Cut up some celery and pack some peanut or al-mond butter. This crunchy snack is fulfilling, healthy, and delicious!

If you must eat later in the day than normal, try low-fat yogurt with a sprinkle of granola, a small bowl of oatmeal or a sliced apple with a bit of peanut.

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Restaurants near you that serve healthy & delicious foods:

Ohio:

Northstar Café951 N High St Columbus, OH 43201 Neighborhood: Short North(614) 298-9999thenorthstarcafe.com

Widely known for their delicious coffee and appetizing Vegetarian burgers, this is the place to be. With its modern and cozy envi-ronment, sit back and enjoy their diverse menu, full of healthy and delicious choices!

Connecticut:

Barcelona Wine Bar & Restaurant18 W Putnam Ave Greenwich, CT 06830(203) 983-6400barcelonawinebar.com

If you love tapas, and you’re in southern Connecticut, you have to make a stop at Barcelona. Aside from their delicious array of dishes and wide selection of wine, music is always playing and people dance around the restaurant.

California:

Daikokuya327 E 1st St Los Angeles, CA 90012 Neighborhoods: Little Tokyo, Downtown(213) 626-1680dkramen.com

Stop by Daikokuya for some deli-cious, healthy Japanese! People rave about their ramen noodles, shredded pork, and flavorful broth. Even with its small setting, Daikokuya provides a comfortable, homey environment.

Try our delicious Super 4 with your soups!

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Popular appetizer taking America by storm:

Caprese Salad AppetizerThis easy appetizer is a caprese salad on a stick. Skewer cherry tomatoes, moz-zarella balls (like bocconcini), olives and toasted bread cubes and season with a simple herb vinaigrette.

Ingredients:

1. 20 cherry tomatoes2. 20 olives (pitted)3. 20 mozzarella cherries4. 20 fresh basil leaves5. bread to have 20 small cubes6. 1 garlic clove7. A pinch of red pepper (peperoncino)8. Salt9. 5 Tbsp of extra virgin olive oil10. Oregano

Preparation1. Preheat the oven to 200°C / 400°F.2. Cut the bread in cubes.3. Put the bread into the oven to roast a little.4. In a plate, put 3 Tbsp of extra virgin olive oil, a

pinch of oregano, a pinch of red pepper, a garlic clove thinly minced and salt.

5. Pass the bread cubes, still hot from the oven, onto this mixture.

6. Take long sticks and insert a cherry tomato, a basil leaf, a mozzarella cherry, an olive and a piece of bread and repeat.

7. Place the sticks onto an oven tray covered with parchment paper.

8. Add a thread of extra virgin olive oil on the sticks and put them in hot oven for a few minutes (pay attention or the mozzarella will melt) and serve immediately.

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HEALTH: ObamacareHere are answers to some frequently asked questions about the exchanges.

Who can buy on the marketplace? Can I buy on the exchange even if I am not eligible for subsidies?The exchange can be used by individuals, families and small business owners who have 50 or

fewer employees.

If I have insurance from my employer, do I have to do anything?You don’t have to, but if you choose to do so, you can drop your employer’s coverage and buy a

plan from the exchange. Keep in mind, depending on the type of employment coverage available to you, you might not qualify for certain savings offered by the exchanges.

Can I buy insurance through the marketplace if I already have a serious health problem?Yes. The amount you pay for a health plan will not be affected by your health status.

This means that you can’t be charged more because of your health problem.

Your Guide To Obamacare: Affordable Care Act To Open Oct. 1It also means you will not have to wait to get the coverage you need.

If I have Medicare, can I purchase a plan on the exchange?Yes, but you can’t get help paying for it. Also, getting extra coverage on the exchange may not

make sense. That’s because Medicare will be your main coverage, but you would still have to pay for a full health plan at New York State of Health.Talk about this with an exchange helper to figure out the right strategy for you.

Some groups are exempt from being required to have coverage. Who are they?The categories include people who would have to pay more than 8% of their income for health in-

surance, people with incomes below the threshold required for filing taxes, those who qualify for religious exemptions, members of Indian tribes, undocumented immigrants, and people who are incarcerated. Read more: http://www.nydailynews.com/life-style/health/guide-obamacare-frequently-asked-questions-affordable-care-act-article-1.1471181#ixzz2pwAduGbb

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How have gyms evolved? It’s interesting to see the progression of gyms in the past 10 years. We think of them as a place to work out, relieve stress and then go home. Now it’s become so much more. It’s a social hang out where one can not only get their sweat on with advanced machinery, but also sit and enjoy a smoothie or get a massage and sit in the sauna. They have really streamlined not only in technology, but with the diverse programs they offer as well.

Everything from pools, tanning beds, nutritionists, personal trainers, iPod and television connections and even health stations that serve up shakes and snacks to replenish our bodies has really evolved these gyms. Walking into FITNESS EDGE, a very popular gym on the east coast, has it’s very own movie theater with treadmills and bikes to work out on as you watch! The ability to take classes like Tai-Bo, Zumba, Cardio and concentrated muscles classes is amazing.

Now some may argue that having all these advanced gyms takes away from the real purpose we’re there. To workout! Being a member of a gym myself, I can understand some of the frustration when I see people holding up machines just to scope out the scenery, but these places

are so big, it’s very rare I’m waiting. I think it’s a benefit gyms have evolved so much, because now there’s something for everyone.

All these vast improvements and the increase in memberships show that staying healthy is very important to us. Whether you’re working out at the gym, watching an exercise video at home, walking the neighborhood with your dog, or doing something active outdoors, we at LesserEvil congratulate you and hope you continue your journey to a better you.

Exercise comes in all forms:http://go4life.nia.nih.gov/4-types-of-exercise1. Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circu-

latory system healthy and improve your overall fitness. As a result, they delay or prevent many diseases that are common in older adults such as diabetes and heart disease. Building your endurance makes it easier to carry out many of your everyday activities.• Brisk walking or jogging• Yard work (mowing, raking, digging)• Dancing• Swimming• Biking• Climbing stairs or hills• Playing tennis• Playing basketball

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2. Strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.”• Lifting weights• Using a resistance band

3. Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance.• Standing on one foot• Heel-to-toe walk• Tai Chi

4. Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more free-dom of movement for other exercises as well as for your everyday activities.• Shoulder and upper arm stretch• Calf stretch• Yoga

Exercises that are easy on joints/knee painhttp://www.sharecare.com/health/bone-joint-muscle-health/article/knee-exercises-2

Stair Step-UpsPlace your left foot on the first step of a stairway and your hand on the wall or banister for balance. Slowly step up onto your left foot so you are standing tall on the step with your left foot, and your right foot’s off the ground. Hold for a second, and then step back down off the step onto your right foot, so there’s no weight on your left foot. Repeat up to 6 times. If you need to, take a short rest between steps. Reverse legs, and repeat up to 6 times.

Up and DownsSit in a firm, armless chair with your feet flat on the floor and your arms crossed or loose at your sides, whichever feels more balanced. Slowly stand up, using deliberate, controlled move-ments, until you reach your full height. Hold for a few seconds, and then slowly sit down again. Repeat this exercise for about 1 minute. A firm cushion can be placed on the chair if this move is difficult at first. Tip: Check your knees -- when going up or down, they should never move forward beyond your toes.

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Leg FlexesSit on the floor with your legs together and stretched out in front of you. Place your hands on the floor behind you for support. Slowly bend your right knee, sliding your heel along the floor to-ward your butt until you feel a gentle stretch in the thigh mus-cles. Hold for about 5 seconds, and then slide your foot forward, straightening your leg. Rest a few seconds. Do 10 times. Reverse legs, and repeat 10 times.

Knee RollsLie on your back, either on a cushy carpet or an exercise mat. Bend your knees so your feet are flat on the floor. Keep your arms at your sides and your eyes on the ceiling. Slowly lower both knees to the right -- trying to keep your knees together as you do this -- until you feel a gentle stretch in your thighs and lower back. Hold the stretch for 5 seconds, and then slowly lift your knees back to center. Then, lower your knees to the left side, hold, and return to center. Repeat 10 times on each side, with short rests in between.

Hip ExtensionsLie on your stomach, either on a cushy carpet or an exercise mat. Place your hands under your chin for support if you like. Look down at the floor, keep your legs and back straight, and slowly lift your right leg 3–4 inches off the floor. Try to hold the lift for a few seconds, and then slowly lower the leg. Do 5 times; switch legs and repeat. Tip: The key here is to create smooth, controlled movements.

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Hottest Workout Trends 2014: http://www.healthline.com/health-news/fitness-hot-fitness-trends-for-2014-122713

High-Intensity Interval Training (HIIT)The biggest surprise on the ACSM list was high-intensity interval training, which showed up for the first time this year and took the top spot. This type of exer-cise alternates short bursts of maximum activity with brief periods of rest or recovery. Most of these super-intense workouts are under 30 minutes, which is about all most people can handle.Although it has been around for decades, HIIT has been surging in popularity thanks to the fitness industry’s ability to repackage it into programs such as P90X and CrossFit. HIIT is well suited to young people who have been going to the gym for a long time and are looking for a challenge, but it’s not for everyone.

Strength TrainingAlong with aerobic exercise and flexibility, strength training—number four on the ACSM list—is an integral part of a complete physical activity program. According to the 2008 Physical Activity Guidelines for Americans, adults should

do muscle-strengthening exercises at least two days each week.With the wide range of free weights and resistance exercise machines available, strength

training is very popular in gyms, helping people to build and tone their muscles. But strength training is not just for young people. Increasingly, programs for seniors or

people living with chronic conditions include some form of weight lifting.

Small Group ClassesSmall group classes are “good for clients who are looking for personal training sessions but don’t have the money to continue with their personal training,” says

Thompson. Several fitness trends in ACSM’s list fall into this realm between one-on-one personal training sessions and overpopulated classes.

At number two is body weight training, a back-to-basics workout that requires minimal equipment, but now includes more interesting moves like Spiderman push-ups

and lunge-to-dragon squats. Further down the list are small-group personal training and the military-inspired boot camp, both heavy on motivation and light on cost.

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Fashion For SpringWide-Leg TrousersEasy to wear and ultra-chic, billowy wide-leg trousers made a huge showing on the spring runways. I know what you’re thinking...and, no, this trend isn’t just for six-foot-tall supermodels, I swear. Just look for a pair that’s leaner on the flare and higher-waisted to elongate your frame.

Tea-Length SkirtsWhile the midiskirt may be the ultimate transition piece, the tea-length—between midi and maxi (yes, it’s starting to get thatspecific)—is it for spring. The ladylike hemline can be just as modern as a mini; pair it with a cropped top to offset the length (and make you look taller!). Of course, you could also get the look with a breezy tea-length dress, but keep it modern and sexy by bar-ing some arm (and maybe a little shoulder).

Earth Tones!From nude to moss green to khaki, neutral, earthy tones served as a palate cleanser among all of the bolder trends. Goes great with darker colors and can be a polished with a hand bag and light button or zip down sweater during those chilly nights. It’s a must have for 2014!

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Books to see before they come out as movies in 2014

Monuments Men by Robert M. Edsel• Release date: Feb. 7• What it’s about: The book tells

the story of American and British museum directors, curators, and art historians who risked their lives to find and save European art during World War II.

• Who’s starring: George Clooney is the screenwriter, director, producer, and star of the film, playing the lead alongside Matt Damon, Bill Murray, Cate Blanchett, Jean Dujardin, and John Goodman.

Winters Tale by Mark Helprin• Release date: Feb. 14• What it’s about: Set in the 19th century and

modern Manhattan, this epic NYC fantasy goes back and forth to tell the story of the love that blossoms between a middle-aged thief and a young wealthy girl who is dying.

• Who’s starring: Will Smith and Russell Crowe will star in Winter’s Tale.

Thérèse Raquin by Emile Zola• Release date: Feb. 21• What it’s about: An unhappily married woman

named Thérèse takes a lover, and they conspire to kill her sickly husband.

• Who’s starring: Elizabeth Olsen is playing Thérèse; Tom Felton is Camille, Thérèse’s husband; and Oscar Isaac plays Laurent, her lover.

Divergent by Veronica Roth• Release date: March 21• What it’s about: The author’s debut novel is the

first book in a trilogy set in a dystopian Chicago. In the post-apocalyptic society, people have divided themselves into five factions, each based on one core value. When 16-year-old Tris finds out she falls into more than one faction, she chooses «Dauntless» but still struggles.

• Who’s starring: Shailene Woodley is playing Tris, and Theo James is playing Tobias.Kate Winslet is also in the film. Check out the full cast here.

The Fault in Our Stars by John Green• Release date: June 6• What it’s about: A teenage girl, Hazel, fights

terminal cancer and falls for Augustus, a boy who also has cancer.

• Who’s starring: The cast of The Fault in Our Stars includes Shailene Woodley and Ansel Elgort as the leads in the film adaptation.

The Hundred-Foot Journey by Richard C. Morais• Release date: Aug. 8• What it’s about: When an Indian family moves to

France and opens a restaurant across the street from a Michelin-starred French eatery, tension builds among families as they struggle with loyalty.

• Who’s starring: Helen Mirren will star as chef Madame Mallory opposite Manish Dayal and Om Puri, while Steven Spielberg, Oprah Winfrey, and Juliet Blake are producing.

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The Giver by Lois Lowry• Release date: Aug. 15• What it’s about: A young boy named Jonas gets

the task of being the new “receiver of memory,” who keeps society’s past memories, but meeting the previous receiver — “the giver” — makes him conflicted.

• Who’s starring: Brenton Thwaites will play Jo-nas, Jeff Bridges will play the giver, andTaylor Swift, Meryl Streep, and Alexander Skarsgard will also appear.

Dark Places by Gillian Flynn• Release date: Sept. 1• What it’s about: This

thriller from the author of Gone Girl tells the story of Libby Day, whose mother and sisters were murdered at the family’s farmhouse when she was only 7. Her testimony sent her older brother, Ben, to prison for life, and 25 years later, Libby decides to meet with the Kill Club, a group of crime enthusiasts who investigate the case and force her to rethink what really happened.

• Who’s starring: The Dark Places cast includes Char-lize Theron — also a producer — as Libby Day, plus Nicholas Hoult, Christina Hendricks, and Chloë Moretz.

This Is Where I Leave You by Jonathan Tropper• Release date: Sept. 12• What it’s about: Dysfunctional siblings who aren’t

used to observing their Jewish faith are forced to fulfill their father’s final wish and sit shivah togeth-er for an entire week and confront their problems.

• Who’s starring: The This Is Where I Leave You cast includes Jason Bateman, Tina Fey, Timothy Olyphant, Jane Fonda, Rose Byrne, and Adam Driver.

Word SearchLet’s wrap up this issue of Mantra with a health-ori-ented word search. See if you can find all of the words below! Have fun.

HIMALAYAN SALT POPCORN

BUDDHA BOWL CALORIE FREE

LESSEREVIL EMPTY CALORIE FREE

SUPER FOUR ALL NATURAL

CHIA POP SNACKING

CHIA CRISPS CORN FREE

NON GMO NO MSG

GLUTEN FREE KOSHER

DELICIOUS ALKALINE

HEALTHY VITAMINS

UNIQUE PROTEIN

KROGER KOSHER

STOP AND SHOP FIBER

WHOLEFOODS OMEGA THREE

PUBLIX ZEN

BLACKBEAN JOURNEY

CRUNCHY TASTY

ORGANIC PURE

COCONUT OIL FRESH

FLAVOR

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T A S T Y C H Y S C V T T E S N A C K I N GC V P O R G A N I C F U O P T E E F G T L YF B L D C F D U N I Q U E K L Y R F I B E RN G K K G O J G J K G W F C T V B N I M A IQ V X R N L Y C O C O N U T O I L F G T F FJ I R O M C T V B N I F U O P T E E K L Y RO T D G G G C F T V B N C H I A C R I S P SP A S E V B R L Y Z F F T M A I H F T V B ND M W R R R U G T E C T V B N I I F F S F FR I B I E E N F F N T V B N B P A L Y F L SA N G O D C C L Y S M A I F L T P F S F A SC S Y O E W H U O P T E E S A G O S L Y V SH I E H L D Y S S J E F K U C V P A L E O FW I D R I M A I N O N G M O K E U L E E R FS O C E C F G T S U B Z Q T B M U L T V B NV D I S I E F K U R G T E Q E M P N E F K UE Q N W O B Z Q T N T V B N A L Y A M A I SH D N P U B L I X E S G T Q N L Q T G G Q EU T W D S T V B N Y U O P T E E Q U L E W MT C C E U O P T E E K O S H E R Y R U G T PB P O P C O R N B B C T V B N I S A T U D TJ J R C C T V B N I H N N E F K U L E G F YB K N V D F L E S S E R E V I L V C N T T CM I F B U O P T E E A O J G J K G W F E G AL Y R N A X Y V Q P L U O P T E E D R D A LP H E M S K L Y R E T G T P K L Y R E S L OQ T E Y U P B L L A H C R R B Z Q T E O K RP I Y F P T R E D B Y N B O M N G T A M A IP T P U R E F A F R E R Y T N J K I P E L EF P O C R V B M Y W H O L E F O O D S G I FD Z Q E F C B N M Y T H G I D C B B N A N RT X E N O M S G C C T V B N I Y U O P T E EE E F K U F V U T R Q O F J B I D M P H X EF X D J R X N M R F R E S H R R D T B R N UQ W W Y X O J G J K G W J O G V H C V E Y PX E S T O P A N D S H O P B L L A P E E Z MB Z Q T C D F T Y I D E S Y H H B S Q O T TH I M A L A Y A N S A L T X R R O W P P I OM S R G G H J K L Y R E V B N M W R E W E VN I K Y A X Y V Q P O O X J B Y L V E M I I

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