Media Kit for Well Now Magazine

2009 Media Kit

Summer2009

Hello Sunshine Set the Stage for a Great Summer

TIPS FOR

BUSYTRAVELERS

BE IN THE KNOW ABOUT ORGANIC

FOODS

TUNE UP YOUR WORKOUT

SUMMER FUN FOR MORE THAN ONE

Winter2009

10 Ways To Beat The Winter Blues

HOT SOUPS COMFORT FOOD

REJUVENATETHE WINTER

BLAHS

GEAR UP FOR WINTER

SKIN

CHILLIN’OUT

Fall2009

Let us all give thanks.. for our health, family and you!

WHY YES! MOMS CAN TAKE

THE CAKE

ARE MUD BATHSALL THEY’RECRACKED UP

TO BE?

LIFE IN THE BIKE LANE

GET ROLLING

PREPARE YOUR SKIN FOR THE

ELEMENTS

SUPER FOODSSUPER STRENGTH

YES! MOMS CAN HAVE 6-PACK ABS

Spring2009

SPRING RENEWALRELAX ANDREJUVENATE

BECOME FASHIONABLY LEAN &STRONG

Top 7 Healthiest Habits for Mom

SUPER FOODS FORSUPER HEALTH

Fall2010FALL FEVER: Fresh Harvest Fruits and Vegetables

3 STEPS

TO SOFTER

FEET

DON’T FORGET

RELAX = REVIVE

LEAN &

STRONG,

LOOKS

GOOD ON

YOU!

SHAKE IT UP

TWIST AND SHOUT

YES!

MOMS CAN HAVE

6-PACK ABS

Spring2009

SPRING RENEWAL

RELAX AND

REJUVENATE

BECOME

FASHIONABLY

LEAN &

STRONG


SUPER

FOODS FOR

SUPER HEALTH

Winter2009



REJUVENATETHE WINTER BLAHS

GEAR UP FOR WINTER SKIN

CHILLIN’OUT

THE NAME SAYS IT ALL

Well Now is the magazine for moms who want to stay happy, healthy, and fit…

A magazine for moms who enjoy a high quality of life. These women take care of

themselves so they can enjoy life and take care of family, friends, business, etc…

A magazine that covers the health, fitness, and wellness topics that are beneficial,

interesting, and relevant to today’s active mom…

A magazine that finally gives advertisers a targeted and cost-effective way to reach

the most influential buyers.

OUR MISSIONWell Now is designed to bring advertisers together

in a dedicated marketplace while serving readers with

health, fitness and wellness-related information that is

accurate, relevant and easy to understand. It is a timely, intelligent and modern print

magazine that makes the life of any mom happy,

healthy, and fit!

UNIQUE IN THE MARKETPLACEDesigned with a specific

person in mind- mom! Well Now magazine is the only magazine exclusively

devoted to the unique issues of health, fitness, nutrition,

well-being and happiness of today’s mom. This magazine speaks the language of real moms that want the facts

on staying healthy, achieving balance, and looking good.

Well Now magazine is a quarterly publication primarily

targeted towards females, between the ages of 25 and 49; children present in home

under the age of 13 years-old; HH income of $75,000+.

A New Generation of Moms Exist and Reaching Them Is Not A Challenge With Well Now Magazine!

Moms ReadWell Now Magazine. Put Your Product Ad Front And Center.

Well Now. Your Magazine

Contact AdvertisingVictoria [email protected]: (800) 571-9065

Well Now MagazinePO Box 6547, Silver Spring, Maryland 20916 Phone: (800) 571-9065 [email protected] www.WellNowMagazine.com

Information

Right Up My Alley“I’m a 30 something, formerly fit mother who still believes in herself enough to know that someday...I can be ‘fit’ again. Well Now magazine seems right up my alley. It addresses common health issues with clear, short articles. Some recipes, some exercises, some discussions, while remaining entertaining too. “

Brenda G., Olney, Maryland

Exactly What I Wanted“I just really started making a serious effort to be fit after my third child and wanted some inspiration as well as some information. Well Now is exactly what I wanted. It has articles, recipes, exercises that I can do, and most of all it inspires me to stay active. So all you moms out there… pick up the real deal! “ Paige W., Portland, Oregon

My New Favorite Magazine“I love the focus on being a happy, healthy and fit mom. As mothers we often lose focus on the importance of taking care of ourselves. Well Now is definitely for the mom who is concerned about eating healthy, losing weight, and trying to maintain balance in her life while looking good. Thanks Well Now - my new favorite magazine! “

Tara J., Naperville, Illinois

Well Now Moms Speak for Themselves ...

2009 Media Kit

Summer2009


TIPS FOR

BUSYTRAVELERS


FOODS



Winter2009




BLAHS

GEAR UP FOR WINTER

SKIN

CHILLIN’OUT

Fall2009



THE CAKE


TO BE?


GET ROLLING


ELEMENTS



Spring2009






3 STEPS

TO SOFTER

FEET

DON’T FORGET

RELAX = REVIVE

LEAN &

STRONG,

LOOKS

GOOD ON

YOU!

SHAKE IT UP

TWIST AND SHOUT

YES!

MOMS CAN HAVE

6-PACK ABS

Spring2009

SPRING RENEWAL

RELAX AND

REJUVENATE

BECOME

FASHIONABLY

LEAN &

STRONG


SUPER

FOODS FOR

SUPER HEALTH

Winter2009





CHILLIN’OUT












accurate, relevant and easy to understand. It is a timely, intelligent and modern print magazine that makes the life

of any mom happy,healthy, and fit!














Information







SIZES:2 Page Spread16” X 10”

Full Page7” X 9”

1/2 Horizontal7” X 4.413”

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2/3 Horizontal7” X 6”

2/3 Vertical4.611”X 9”


1/3 Vertical2.22” X 9”

1/4 Square3.395” X 4.413”

1/8 Horizontal3.395” X 2.125”

2 Page SpreadFull Bleed

FullPage

1/2 PageHorizontal

1/2Page

Vertical

1/4Page

Square

1/8Page

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1/3 PageHorizontal

2/3 PageHorizontal

All dimensions are in inches. width X depthAd SpecsAd Rates

In Times Like These…Benefit From Added Value and More Exposure!

When you advertise in 2 or more issue, you will automatically receive a FREE listing in Well Now’s Annual Buyer’s Guide sent directly to subscribers’ homes during early November- right in time for the busy shopping season.

Receive a 20% Discount on a 4x insertion contract.

Why US?CAMERA-READY ARTWORK

ELECTRONIC FILESAcceptable formats Include: .pdf .eps .jpg .tif

Ads built in Photoshop must be saved as as a Photoshop EPS with the following ioptions selected: Tif (8 bits per pixel), ASCII, Include Halftone Screen & Include Vector DataContinuous tone images scanned at 300 dpi and lineart at 1200pdiWe cannot download your fonts - All fonts must be embedded or converted to outlines.All files must be converted to CMYK.HI-RES PDF FILES ARE PREFERRED.

MEDIA ACCEPTED Include a hard copy of your ad when submitting files.

INTERNET/EMAIL Files under 7MB (Megs) are acceptable by email. All others must be sent on CD, DVD or Thumb Drive.Send ads as email attachments with customer name, contact info and publication date to [email protected]

QUESTIONS? PLEASE CALL US AT (800) 571-9065

AD SPACE RATES

DESIGN COST

(800) 571-9065 www.wellnowmagazine.com P.O. Box 6547, Silver Spring, Maryland 20916(800) 571-9065 www.wellnowmagazine.com P.O. Box 6547, Silver Spring, Maryland 20916(800) 571-9065 www.wellnowmagazine.com P.O. Box 6547, Silver Spring, Maryland 20916

WELL NOW MAGAZINE IS THERIGHT CHOICE FOR ADVERTISERS

Well Now moms love to learn about new products. How else will they stay influential in their social networks if

they aren’t the first to buy your products?

Well Now is exactly where you want to be.This publication is available by subscription, and is promoted

through distribution at strategic locations nationwide, including health clubs, OB-Gyn and pediatric practices,

salons and spas, schools, and supermarkets.

Well Now gives you more bang for your marketing dollars.Well Now magazine is the most cost-effective way to reach your customers. For a low CPM, your ad will appear in the

36,000 copies of the magazine circulated. Our magazine has a controlled circulation, so it is sent directly to the homes of moms

who are eagerly anticipating its arrival.

Well Now provides the ideal medium for your advertisement. Unlike newspapers and other consumer magazines, Well Now provides a clutter-free environment, targeted editorial content, and vibrant design that are ideal for your advertising message.

Well Now is your partner for success. Our sales department exists to serve you. Professional, responsive and courteous, the sales team makes your

experience with Well Now pleasant and hassle-free. Don’t have an ad? Well Now’s award-winning design staff will

create one for you.

At last, a targeted and cost-effective way to reach asolid group of influential customers- moms!

D E P A R T M E N T S

ake a minute or two to quit laughing. You’re probably thinking that after kids, six-

pack abs are about as likely as a fingerprint-less fridge or eight hours of uninterrupted sleep. But remember Daria Torres, the 41 year old woman who won a silver medal in the 2008 summer Olympics? She’s a mother. Or how about Cathe Friedrich, aerobics instructor extraordinaire? Two kids, and no, they’re not adopted. So it’s possible. It takes some work and dedication, but it’s possible. Personal trainer Tommy Hofer recommends a combination of cardio, strength training and nutrition.

For your cardio workouts, aim to get at least 30 minutes of exercise four to five times per week. As a general rule, running burns off the most calories in the shortest amount of time. However, cranking up the incline on a treadmill for a brisk walk or taking a spinning class with an enthusiastic instructor will have that fat flying off your midsection.

There’s a saying in the fitness community that “the six-pack begins in the kitchen”. What that means is no matter how much you exercise your abs, you’ll never have a six pack unless you watch what you eat. Above and beyond the usual weight loss strategies, nutritionist and registered dietician Nikki Versteeg recommends eliminating simple carbohydrates and being mindful of portion sizes. Put simply, simple carbohydrates send a signal to your body that it’s okay to start storing fat, which is exactly what you’re trying not to do. And with restaurant serving up meals that can be up to four to five times the amount that’s recommended, it’s up to you to be in control of what goes in your mouth.

With focus and commitment, even moms can have six-pack abs. Just remember that there’s no one easy solution; nutrition, cardio, and strength training are key to your success.

Moms can have

here’s how

T

sixpack abs

F i tnesssolutions

Strength training means core work, and lots of it. There’s no way around it.

Some suggestions include:

SIT-UPS Lay on your back with your knees bent and feet flat on the floor in front of you. Keeping your arms relaxed at your side or on your abdomen, contract your abs and concentrate on pulling your navel to your spine, raising your shoulder blades from the floor. Do three sets of 12-15 each.

Planks Prop yourself onto your arms and legs as if to begin doing pushups. Keep your back in line with your legs, and instead of doing a pushup, hold that position for thirty seconds. Rest and repeat.

INCLINE TWISTS WITH A MEDICINE BALL Sit on the floor holding a medicine ball, knees bent and feet flat on the floor in front of you. Holding the medicine ball in both hands, extend your arms in front of you and twist side to side for 30 seconds. Rest and repeat.

SCISSOR KICKS Lie flat on your back and put your hands or a thin pillow under your hips for support. Keeping your legs straight, lift both legs a few inches off the floor and kick them up and down for 30 seconds.

want more? hop onwellnowmagazine.com

wellnowmagazine.com | MarchAprilMay2009 | 25


o you try to work out at the gym, at home, or even at work, but have a difficult time putting

together the perfect routine? Maybe you have home gym equipment or a health club membership, which you may even be using on a regular basis. That’s all fine and good, but how do you put together an exercise plan that not only helps you improve your body ‘s health, but also does it in a way that fits the rest of your life? With a few basic steps, you can put together a fitness training plan that will suit all of your needs-- lifestyle, fitness level, time constraints, and interests. Whether you’re just starting out or have been at it for years, you can and will benefit from this information;

Define your goals. Are you looking to lose weight? Gain muscle? Tone up what you already have? You’ll need to decide what it is you want to accomplish before you can start laying out your plan.

Understand that you need to start slowly. Your body will adjust quickly to the changes that will take place as you get into

a regular exercise program, but overdoing things at the beginning will result in the opposite effect you’re looking for. Start with a simple program, and build on it as your fitness improves.

Decide how much free time you can spare each day, and dedicate yourself to using that time for your workouts. Keep in mind that committing just two percent of your day will get you to where you need to be!

Write everything down beforehand. Plan out your workouts, and keep track of your results. Pick your exercises, pick your weight for the exercise, pick your number of sets and number of reps, pick the time that you’ll do cardio, and write it all down – it’ll help you commit to it.

When doing your planning, try to break up your routine. For example, if you’re doing weight training, don’t try to train all your muscle groups in one session. Instead schedule your chest and arm exercises for one session, back and shoulder exercises for the next, and legs and abdominals for the third. Keeping your training varied will not only help

keep you motivated, it will also help keep you from overtraining and getting hurt.

See your doctor. Before you put your plan into action, talk to your doctor to make sure that what you’ve planned will help, not hurt, you!

Get to know your body. Learn about your muscle structure, and find out what exercises target the muscle groups you’d like to concentrate on. Learn the difference between “cardio efficiency” and “burning fat.” For example, running on the treadmill at your peak speed may build up your cardiovascular system, but running at a much slower pace actually is better for training your body to burn fat.

Your plan is just that – yours. In the end, you’ll only get out of your plan exactly what you put into it. The best way to create a successful plan is to construct one that you’re not only comfortable with, but which challenges you to push yourself just a little bit further!

Create a Fitness Training Plan

D

F i tnesssolutions

That’s Right for You

ILLU

STRA

TION

BY

MEL

ANIE

TAYL

OR

26 | wellnow | spring2009

Spring Renewal Time For Moms

To Relax and Rejuvenate

I N E V E R Y I S S U E

yeahme time

It’s common knowledge that a mom’s job is 24 hours a day, 7 days a week. Kids and life take a lot of energy, so many moms think they don’t have time to relax. Modern family life is busy and there just doesn’t seem to be enough hours in the day, which

leaves you with only one thing to do, and that is to make the time. What relaxes and rejuvenates you? Maybe it’s curling up with a good book, taking a warm bath, playing with your kids, or going to a movie. Spend time everyday doing things that relax you in order to de-stress your life. Remember, life is supposed to be fun and enjoyable. Take the necessary time to nurture yourself through rest and relaxation. Really, how else will you rejuvenate your energy to take on the world! Whatever you choose to do doesn’t really matter; the important thing is that you make the time.

Regain your sense of perspective and energy, and refresh your spirit with these great ideas. They’re easy on the wallet and do not take much time to prepare or enjoy.



Y

Top 7healthy

living

Healthiest Habits for Mom2

6 73 4 51

our health and wellness a re o f ten neg lec ted during the daily rounds of

school runs, laundry pick-ups and toddler tantrums. Even for moms firmly committed to becoming healthier, it is hard to assess how to achieve the best results. If you are determined to take your health into your own hands, feast your eyes on seven healthy habits and start to look and feel fantastic!

ENJOY FUN EXERCISE Exercise really is crucial to your physical

and emotional well being. Don’t panic – the word “exercise” is not necessarily synonymous with pounding away on a treadmill for hours. Joining a sports club or taking a yoga class can reduce your risk of contracting heart disease, diabetes, cancer and high blood pressure in the long term. In the short term, exercise can help you make new friends, reduce your stress levels, and improve the appearance of your body.

GET YOUR JOURNAL OUT According to the Healthy Living Journal,

journaling is an excellent way to reduce stress and anxiety, along with helping you plan short, medium and long term goals. Maybe you are looking to learn a new skill or lose some weight. Writing in your journal regularly will give you the opportunity to chart your progress, and it also builds your self esteem as you look back at how far you have come. Journaling

doesn’t have to be complex; it can

be as simple as a pen and paper.

EAT MORE OFTENSplitting your usual

three meals in half or eating small amounts

of food every two or three hours provides plenty

of wellness benefits. Firstly, your metabolism will not spike and crash throughout the day, which means that you will have a more continuous supply of energy. Secondly (and more importantly), your body won’t feel like it is starving, and thus, you will not be tempted to squirrel away fat reserves around your midsection.

MANAGE YOUR STRESSChronic or continuous stress has been

implicated in a wide range of diseases and serious health conditions by research teams. Your stress levels also impact your whole family. Nim Tottenham, a neuroscientist at the Weill Cornell Medical School in New York, documented brain changes in the amygdala of children raised in stressful environments. These children had later problems regulating their emotional behavior. Managing your stress is not only healthy for you, but your children too.

GET ENOUGH SLEEPIt can be exceptionally difficult to achieve

the eight hours of nightly sleep recommended by most health professionals, but it is well worth the effort. People who experience chronic sleep deprivation have been shown to have difficulty processing carbohydrates, and they also perform worse on memory tests and complex tasks. Sleep relaxes your body and mind and helps in stress management.

PLAN YOUR MEALSEven with the best willpower in the world,

if you are a busy mom, you will probably find yourself eating more junk food or fast food than you would like. This is usually a result of poor planning. Try to make a meal and healthy snack plan for the whole week and buy your ingredients in one trip to the store. More nutrients will enhance your energy levels and balanced pre-planned meals will help your waistline too!

EXERCISE YOUR BRAINLike all your muscles, your brain will

atrophy if you do not use it constantly. Learning new skills, writing, solving puzzles or embarking on new adventures is guaranteed to make you feel good and bolster your self esteem. Find out what inspires you, where your individual interests lie, and enjoy a sense of mastery. Your emotional health will benefit as a result, and you will be less likely to feel overwhelmed and stressed.


What happens in Spring time? Our thoughts turn to renewal. We get that energetic momentum that

makes us want to sweep out the old and sweep in the new. Spring cleaning! This is an excellent time to try renewing your eating habits with super foods. Super foods are nothing new. Mothers have been trying to cajole their kids into eating their vegetables since the beginning of time. Foods containing vitamins like C

and E, essential fatty acids, antioxidants or fiber have all been identified as having special super powers. Supporters claim that they can slow aging, prevent or cure any number of illnesses, lower cholesterol

or even make you smarter. Will super foods perform miracles? Who knows, but these foods

are all good still for you, so eating them certainly can’t hurt! Although some require

a special trip to a health food store, most super foods are easily found in your

local supermarket. Spring is a great time to get healthy so try adding super foods to

your menus.

FORSuper

Health, TRY Super Foods

F irst, a little background on this food phenomenon. You may have heard about this new way of eating your way to good health. It all started when

a book called Superfoods: Fourteen Foods That Will Change Your Life (Random House) was published. And, unlike many faddish eating plans, the Superfoods diet is based on proven scientific evidence. It works on the premise that there are certain super foods that can help you live a longer and healthier life, slow the aging process and may even help prevent certain kinds of cancers and diabetes. These super foods are mega-nutritious. In addition, each contains an exceptionally high nutrient content when compared to the amount of calories per serving. We’re all searching for the ultimate eating plan. And the one promising high-quality health, shining eyes and glowing skin is a daily diet rich in consuming super foods.

WHAT TO EATThe Superfoods diet dictates that you need

to eat the following every day: one or two cups of blueberries, half-a-cup each of broccoli and pumpkin, five to seven servings of oats, one cup of tomatoes, one orange, at least half an ounce of soy, one cup of steamed spinach or two cups of raw, one cup of tea and two cups of yoghurt. Every week, followers must also have four servings of beans, two to four of wild salmon, three or four of turkey and five ounces of walnuts. However, many people are benefiting from following this basic style of eating without finding it necessary to follow the original diet plan outlined in the book. So is it too good to be true? Not necessarily. All of the components of the super foods

eating plan are nutrient-dense foods which are fantastically good for you. The most important part to remember is to consume a wide variety of fruit and vegetables in your diet if you want to make sure you really are eating a super diet.

Medical professionals suggest that super foods may help people feel more energetic, provide protection against disease, and promote a healthy lifestyle now and for the future. The antioxidants found in these products are a class of vitamins, minerals and enzymes that may help eliminate chemically active oxygen molecules thought to contribute to aging and chronic ailments such as cancer, heart disease and Alzheimer’s disease. According to most doctors and health professionals who have studied this phenomenon, there are basically fourteen super foods. Not surprisingly, they are all naturally occurring, and also fairly easy to get in the produce section or local health food store. Adding any of these super foods to the daily diet is a great way to ensure that your body is treated to beneficial antioxidants, those things that help rid your cells of excess waste and keep you feeling and looking young and vibrant, as well as keeping many diseases at bay.

When shopping at your local grocery store, chose these super foods groups most recommended by dietary experts: berries, citrus, cruciferous vegetables, eggs, green foods, green leafy vegetables, legumes, nuts, oats, olives and olive oil, fish rich in Omega-3 fatty acids, orange vegetables, sea vegetables, seeds, soy, tea, tomatoes, turkey, whole grains and yogurt and kefir. Further, experts say dozens of easy-to-find super foods can

F E AT U R E

22 | wellnow | spring2009 wellnowmagazine.com | MarchAprilMay2009 | 23


springrecipes Spring has

arrivedSpring Vegetable SoupSERVES 8

2 Tbs. pure olive oil2 small leeks, trimmed and diced½ pound tender asparagus, cut into 1-inch pieces1 cup freshly shelled young peasKosher salt2 quarts water1 pound fresh young spinach leaves1 ounce watercress, stemmedIceFreshly ground pepper½ cup fresh ricotta cheeseShelled walnuts, for garnish

1. Warm the pure olive oil in a heavy, 6-quart saucepan. Add the leeks, asparagus, peas and 2 tsp. salt and cook until warmed through. Add 1 cup of the water, cover and sweat the vegetables over moderate heat until the water has evaporated, about 10 minutes.

The season of freshness has returned! And after months

of hearty winter produce, the arrival of delicate spring

vegetables at local farm stands offer plenty of inspiration.

Perfect pencil thin asparagus, baby artichokes, and tiny,

sweet spring peas finally begin whetting our appetite for the

dishes we can create with them. That’s what these recipes are all about—highlighting what’s fresh at the market, preparing it without too much fuss, and enjoying it with a few friends.

Even if it’s still a bit cool where you live, warmer weather is just

around the corner, and you’ll soon see its effects at farmers’ markets and in the produce section of your supermarket.

Eat up and enjoy!

2. Add the remaining 7 cups of water and bring to a boil. Reduce the heat and simmer for 5 minutes. Increase the heat to high and add the spinach and watercress. Cook, stirring to submerge the leaves, until wilted, about 2 minutes.

3. Transfer the soup to a bowl set in a larger bowl of ice. Stir the soup frequently to chill it quickly and thoroughly. Once it is completely cold, pour the soup into a blender and puree until smooth. Season with salt and pepper.

4. To serve, gently reheat the soup. Spoon it into warmed soup plates or bowls. Garnish each serving with 1 Tbs. of the ricotta and a walnut half and serve.


yeahme time

yeahme time

Spring Renewal Idea #1 Take a walk. The weather is getting nice outside. Weather permitting,

get out of the office or house, take a walk and let your mind dream of life’s possibilities. Think about things that are important to you. Think of something fun. Release

and discard any stressful and discouraging thoughts.

Spring Renewal Idea #2 Enjoy music. Music can be calming,

fun, energetic, motivational, etc. Whatever form rejuvenates you,

turn it on. Grab your iPod and fill it with music you enjoy. Songs often

remind us of happy moments in our past. Put on a song and remembers

that happy time. It’s extremely relaxing - a great transition.

Spring Renewal Idea #3 Take a long bath. Bathe with your favorite scented soap along with essential oils, or plain old bubble

bath. Has taking a long, hot, relaxing bath become a forgotten luxury? For some moms it has. Hopping

in and out of a shower everyday is all they can do. For some women, it’s not about the bubbles and the

scents. So, with or without them, the important thing is the ability to take

a moment and relax.

Spring Renewal Idea #4 Create a new tradition and

reconnect. Try doing something you wouldn’t typically do with them

as a reminder that your family is unique and they are special to you. Maybe designate one day a month for preparing a meal together as a family. Break the rules and take the kids out for pizza on a Wednesday night. How about, plant a Spring

garden together!

Spring Renewal Idea #5 Laugh out loud (LOL). Yes,

hysterically, with tears flowing from your eyes. There is truth to the saying that laughter is the

best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also

benefits your immune system.Seeing your favorite live comedian

act will certainly put you in a good mood.

Spring Renewal Idea #6 Have a tea party, just for you.

Make yourself a hot cup of your favorite tea. Get a box of tea bag assortments and try a different

flavor each time. Besides, it’s good for you. Both green and black teas contain a beneficial amino acid that

promotes a sense of relaxation, calmness and well-being. Grab a few of those specialty cookies

you have hiding in the back of the cabinet, and enjoy. You deserve it.

Spring Renewal Idea #7 Be positive. Optimism can

counteract the negative impact stress, tension and anxiety has on your well-being. Often it is how you

perceive things that determine if you get overwhelmed, both mentally

and physically. Having a positive attitude, finding the good in what

life throws your way and looking at the bright side of things enhances your ability to effectively manage

stress, relax, and rejuvenate.

Spring Renewal Idea #8 Chat it up with your friends. When

you get into the mode of being mom, friendships sometimes take a backseat. There’s nothing more fun than connecting with friends. Meeting for dinner or scheduling a manicure and having a good

gossip session can be incredibly rejuvenating, and so much fun.

Another adult voice is sometimes all a mom needs to hear to de-stress

and renew herself.Spring Renewal Idea #9

Turn your bed into a night time escape. Moms survive on very little sleep, so it’s best to make the most

of it. Do this easily by using an aromatherapy pillow or a calming

night time spray that you can use to lightly mist the linens of your bed. Add to this a CD of nature sounds

played softly letting you escape into the sounds of a calmly crashing surf or the awe of a Spring rain shower. Sleep time is when your

body and immune system do most of its repairs and rejuvenation. As difficult as it may be, strive to get

7-8 hours of sleep each night. Rest and relaxation go hand in hand. And what a better time is there to relax

and take it easy?

Spring Renewal Idea #10 Control yourself. The slow movements

and controlled postures of Pilates improves muscle strength, flexibility, balance, breathing, blood circulation and promotes mental focus, clarity

and calmness. Pilates stretching also reduces mental and physical stress, tension and anxiety, and promotes

good sleep.

As a mom you have an important role in your family. The mom is

often the backbone of the family and helps to holds everything

together. Realize that your role is so important that you can’t afford

not to take care of yourself. Finding and incorporating ways to relax into your daily routine is essential to your mental and physical well-being. By taking a little time for yourself you can recharge your batteries and

come back to your family with a fresh outlook. You will not be the

only one to benefit either. The bottom line is that by making time for yourself you are not

only ensuring you are happier and more satisfied with your life, but you’ll also be teaching your

children the importance of taking care and valuing themselves.

What could be better?

Spring Renewal


Buyers Guide

Buyers Guide

Fabulous Finds Things We Love... and more ... ... and more ...

As the days get longer and the temperature rises, Spring 2009 is all about shine and bright colors to banish winter blues! Well Now Magazine searched for the coolest finds that will get you ready to step out in style.

T9 Haiku Messenger BagSimple is good. Best. Hands-free for fast lane of life. Brushed silver hardware. Faux pebbled suede. Zippered exterior and interior flat pockets. Cordura l ining. Washable. Dimensions: 10”x12”x3½”. Only at TitleNine.com.

Optimism - Bright Blossoms Aromatherapy Body MistInfused with an aromatherapy blend of Jasmine, Tuberose, and Maté absolutes and uplifting essential oils–lifts your mood to instill a sense of optimism. Size: 4 FL ounces; $15.00. Find it at a Bath and Body Works store or online at BathandBodyWorks.com.

Sugar Tunic The perfect weight for spring weather, the super-sof t semi-fitted Sugar Tunic has a crossover low V-neck front, an empire waist with ruching at the bust, contrast piping and paisley floral embroidery at the sleeves. Kangaroo pocket at front. Body length in size medium: 31”; $74.00 Buy it at Athleta.com.

Juice Beauty Green Apple Antioxidant Body Moisturizer SPF 20 An antioxidant-rich, SPF 20 moistur izer for the ent i re body. Think of this heavy duty hydrator as a vitamin for your skin. Chemical-free SPF 20 sun protection with a blend of age-defying peptides, DMAE, alpha lipoic acid, coenzyme Q10, and a potent fruit acid complex to brighten, smooth fine lines, and protect, for optimum age-defying benefits from head to toe. Size: 10 FL ounces; $29.00. Only at Sephora.com.

Burt’s Bees Lip ShimmerA kiss of color and pearlized shine perk up our world famous 100% natural lip balm, while natural ingredients like vitamin E and coconut and sunflower oils moisturize and soothe your lips. Available in 11 all natural shades. Size: .0975 ounce Tube; $5.00. BurtsBees.com.

Air Laetitia Thong Sporty thong with colorful details in finest leather. Low profile NIKE AIR Technology for ultimate cushioning and maximum support. Fully leather lined. Fully padded leather footbed. 1 3/4” wedge with stitch detailing. Innovative, flexible rubber sole. Sizes: 5-11 ; $168.00.ColeHaan.com.

Island Michael Kors ‘Bermuda’ Eau de Parfum Spray A new destination in fragrance. Escape to relaxed luxury—experience the exotic blend of vibrant hibiscus, tropical passion flower, and smooth cedar wood. Enchanting. Colorful. Alluring. Size: 1.7 FL ounces; $62.00. Discover it online at MichaelKors.com.

Peter Thomas Roth Instant Mineral SPF 30 This silky smooth, brush-on mineral powder with SPF 30 protection for an effortless and convenient application. Finely milled, this transparent powder leaves a clear, matte, residue-free layer of protection on the skin. Instant chemical free UVA/UVB protection. Size: .32 ounces; $30.00. Find it online at SkinStore.com.


PRESENT

WEIGHT

144

STARTINGWEIGHT

174


Need Motivation?Readers Share Their Secrets of Success

Name: Charlene Young

Age: 35

Height: 5’7”

Present Weight: 144

Starting Weight: 174

losingit

I was never athletic or health-conscious. I was a yo-yo dieter.

I hovered between carrying 15-20 extra pounds in high school, but I was a master at hiding it…or so I thought. I’d do the typical starve all day and gorge at night thing. Growing up the youngest of four children and the only girl, my athletic brothers encouraged me to get involved in sports. I was never interested in team sports. I felt

like a misfit because I was “big-boned,” and not in great shape like the rest of my family.

When I was 24 I met a wonderful guy. We got married. At the

time of our wedding I was about 20 pounds overweight, wearing a size 16 wedding dress. By this time I had been on three popular weight loss plans, spending a lot of money with the only result being that I gained more weight after I stopped them. My husband always commented on how great I looked, but internally I felt miserable. Like many women who struggle with weight, my biggest fear was what would happen after pregnancy and starting a family. After waiting five years and still unsuccessfully battling my extra weight, my husband and I decided to start a family. I was certain I would never fit into those size 14 jeans ever again. I

became pregnant in no time and started doing a lot of research on the best way to get healthy for this growing baby inside me. I started eating right and walking every day. I gained 30 pounds during the pregnancy and gave birth to a beautiful healthy baby boy. After doing research on living healthy for our baby, it dawned on me that I should have been doing these things all along for my own health. I started doing exercise at home during the day with a friend while the baby was sleeping. Unfortunately, the weight wasn’t coming off that easily. Although my friend suggested various diet pills and shots, I was determined to lose weight the healthy way. I knew pills were not the answer.

I started reading everything I could on weight training at the local library and educated myself on proper nutrition. Now, five years and two sons later, I’ve maintained my goal. I never get on the scale anymore because I realize it’s only a number. I lift weights and do cardio on the elliptical machine at the gym. I also play with my kids every day. When my husband and I celebrated our 10th anniversary, we enjoyed my healthy new lifestyle by hiking and scuba diving- things we only dreamed of doing on our honeymoon in Hawaii. The best part was that I never felt guilty about any morsel of food I ate during that vacation and I was proud walking on the beach in a fabulous swim suit.

I always think to myself, “I wish I had known the benefits of healthy living in my teens and early twenties!” It would have

saved me from all the guilty feelings about myself. Yet I’m very grateful to have finally realized that it’s not just a food thing- our feet were made for walking, running, and anything else active. If people would be more physically active, even just by taking the stairs instead of the elevator, food wouldn’t be such an issue. Some people at the gym admire my strength and ask, “How did you get in such great shape?” They are the same people I see fighting to get the closest parking space to the gym door!

I have learned many things since I decided to become healthy. Most importantly, I have learned to surround myself with positive people who share similar healthy goals. Having genuinely supportive friends and family to share my accomplishment with has made me mentally richer and healthier. Attitude has so much to do with it. Health and fitness are a lot more than what you see in the mirror. My husband has been wonderful every step of the way. He has made me realize that we are all responsible for ourselves and I can do anything I put my mind to.

I feel stronger and more flexible with every workout. Nothing beats the feeling of well-being. Looking forward to getting dressed- without having to change ten times to see what camouflages me best- is a thing of the past. In the future I hope to be fortunate to have good health for a lifetime.

Dropping 30 pounds skyrocketed Charlene’s self-image.


T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S

Diet vs. Exercise In the battle of diet vs. exercise, diet is the ultimate champion. It’s sad but true: even the best workout program can be undermined by just a few slips of the fork. Nutrition is unquestionably the number one problem for people who aren’t reaching their goals. Think of nutrition as the foundation of a good fitness program.

High Nutrient Diet. A Radical Idea!Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows.

- pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.

- ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds.

- dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.

Healthy Eating On A Budget

With a little bit of planning, smart buying hab-its and effort, you can get more healthy foods into

your diet and reduce your sticker shock at the grocery store. Check out these tips for eating right on a budget:

Choose seasonal vegetables and fruits. Out-of-season produce, like blueberries and corn on the cob in January, must be shipped in,

adding transportation costs to the price of your produce.

Take advantage of store specials on fresh chicken, meat and fish. Buy a little extra, repackage into portions and freeze.

Take advantage of store specials on non-perishable items. Whole-grain cereals, rice and other staples bought on sale mean a bargain-in-waiting in your pantry.

Buy bags of frozen vegetables. They’re cheaper and cut down on waste due to spoilage of fresh produce.

Check unit pricing when shopping. The larger package is not always cheaper per unit.

Do your own repackaging-break down large quantities into smaller portions at home. It’s cheaper to buy a package of small plastic bags

than individually packaged servings of foods.

Buy the amount you really need-don’t waste money on things that spoil in your crisper before you can eat them.

If running a surplus of a perishable item, freeze it or use to make soup or stew.



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REAL MOMS, REAL BUYING POWER

Well Now readers are a key demographic for marketers looking to target the savvy

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to technology, educational, financial and travel services- just to name a few of the key consumer product areas our

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As a marketer, you already know the facts:

Moms control 85% of household spending*

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Spring 2009: Premier Issue: How Moms Stay Happy, Healthy and Fit! Summer 2009: Hello Sunshine! Set The Stage For A Great Summer Fall 2009: Super Fall Edition: Time To Flourish Winter 2009: So Cool! Everything For A New You

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ake a minute or two to quit laughing. You’re probably thinking that after kids, six-

pack abs are about as likely as a fingerprint-less fridge or eight hours of uninterrupted sleep. But remember Daria Torres, the 41 year old woman who won a silver medal in the 2008 summer Olympics? She’s a mother. Or how about Cathe Friedrich, aerobics instructor extraordinaire? Two kids, and no, they’re not adopted. So it’s possible. It takes some work and dedication, but it’s possible. Personal trainer Tommy Hofer recommends a combination of cardio, strength training and nutrition.

For your cardio workouts, aim to get at least 30 minutes of exercise four to five times per week. As a general rule, running burns off the most calories in the shortest amount of time. However, cranking up the incline on a treadmill for a brisk walk or taking a spinning class with an enthusiastic instructor will have that fat flying off your midsection.

There’s a saying in the fitness community that “the six-pack begins in the kitchen”. What that means is no matter how much you exercise your abs, you’ll never have a six pack unless you watch what you eat. Above and beyond the usual weight loss strategies, nutritionist and registered dietician Nikki Versteeg recommends eliminating simple carbohydrates and being mindful of portion sizes. Put simply, simple carbohydrates send a signal to your body that it’s okay to start storing fat, which is exactly what you’re trying not to do. And with restaurant serving up meals that can be up to four to five times the amount that’s recommended, it’s up to you to be in control of what goes in your mouth.

With focus and commitment, even moms can have six-pack abs. Just remember that there’s no one easy solution; nutrition, cardio, and strength training are key to your success.

Moms can have

here’s how

T

sixpack abs

F i tnesssolutions

Strength training means core work, and lots of it. There’s no way around it.

Some suggestions include:

SIT-UPS Lay on your back with your knees bent and feet flat on the floor in front of you. Keeping your arms relaxed at your side or on your abdomen, contract your abs and concentrate on pulling your navel to your spine, raising your shoulder blades from the floor. Do three sets of 12-15 each.

Planks Prop yourself onto your arms and legs as if to begin doing pushups. Keep your back in line with your legs, and instead of doing a pushup, hold that position for thirty seconds. Rest and repeat.

INCLINE TWISTS WITH A MEDICINE BALL Sit on the floor holding a medicine ball, knees bent and feet flat on the floor in front of you. Holding the medicine ball in both hands, extend your arms in front of you and twist side to side for 30 seconds. Rest and repeat.

SCISSOR KICKS Lie flat on your back and put your hands or a thin pillow under your hips for support. Keeping your legs straight, lift both legs a few inches off the floor and kick them up and down for 30 seconds.




o you try to work out at the gym, at home, or even at work, but have a difficult time putting

together the perfect routine? Maybe you have home gym equipment or a health club membership, which you may even be using on a regular basis. That’s all fine and good, but how do you put together an exercise plan that not only helps you improve your body ‘s health, but also does it in a way that fits the rest of your life? With a few basic steps, you can put together a fitness training plan that will suit all of your needs-- lifestyle, fitness level, time constraints, and interests. Whether you’re just starting out or have been at it for years, you can and will benefit from this information;

Define your goals. Are you looking to lose weight? Gain muscle? Tone up what you already have? You’ll need to decide what it is you want to accomplish before you can start laying out your plan.

Understand that you need to start slowly. Your body will adjust quickly to the changes that will take place as you get into

a regular exercise program, but overdoing things at the beginning will result in the opposite effect you’re looking for. Start with a simple program, and build on it as your fitness improves.

Decide how much free time you can spare each day, and dedicate yourself to using that time for your workouts. Keep in mind that committing just two percent of your day will get you to where you need to be!

Write everything down beforehand. Plan out your workouts, and keep track of your results. Pick your exercises, pick your weight for the exercise, pick your number of sets and number of reps, pick the time that you’ll do cardio, and write it all down – it’ll help you commit to it.

When doing your planning, try to break up your routine. For example, if you’re doing weight training, don’t try to train all your muscle groups in one session. Instead schedule your chest and arm exercises for one session, back and shoulder exercises for the next, and legs and abdominals for the third. Keeping your training varied will not only help

keep you motivated, it will also help keep you from overtraining and getting hurt.

See your doctor. Before you put your plan into action, talk to your doctor to make sure that what you’ve planned will help, not hurt, you!

Get to know your body. Learn about your muscle structure, and find out what exercises target the muscle groups you’d like to concentrate on. Learn the difference between “cardio efficiency” and “burning fat.” For example, running on the treadmill at your peak speed may build up your cardiovascular system, but running at a much slower pace actually is better for training your body to burn fat.

Your plan is just that – yours. In the end, you’ll only get out of your plan exactly what you put into it. The best way to create a successful plan is to construct one that you’re not only comfortable with, but which challenges you to push yourself just a little bit further!

Create a Fitness Training Plan

D

F i tnesssolutions

That’s Right for You

ILLU

STRA

TION

BY

MEL

ANIE

TAYL

OR


Spring Renewal Time For Moms

To Relax and Rejuvenate


yeahme time

It’s common knowledge that a mom’s job is 24 hours a day, 7 days a week. Kids and life take a lot of energy, so many moms think they don’t have time to relax. Modern family life is busy and there just doesn’t seem to be enough hours in the day, which

leaves you with only one thing to do, and that is to make the time. What relaxes and rejuvenates you? Maybe it’s curling up with a good book, taking a warm bath, playing with your kids, or going to a movie. Spend time everyday doing things that relax you in order to de-stress your life. Remember, life is supposed to be fun and enjoyable. Take the necessary time to nurture yourself through rest and relaxation. Really, how else will you rejuvenate your energy to take on the world! Whatever you choose to do doesn’t really matter; the important thing is that you make the time.

Regain your sense of perspective and energy, and refresh your spirit with these great ideas. They’re easy on the wallet and do not take much time to prepare or enjoy.



Y

Top 7healthy

living

Healthiest Habits for Mom2

6 73 4 51

our health and wellness a re o f ten neg lec ted during the daily rounds of

school runs, laundry pick-ups and toddler tantrums. Even for moms firmly committed to becoming healthier, it is hard to assess how to achieve the best results. If you are determined to take your health into your own hands, feast your eyes on seven healthy habits and start to look and feel fantastic!

ENJOY FUN EXERCISE Exercise really is crucial to your physical

and emotional well being. Don’t panic – the word “exercise” is not necessarily synonymous with pounding away on a treadmill for hours. Joining a sports club or taking a yoga class can reduce your risk of contracting heart disease, diabetes, cancer and high blood pressure in the long term. In the short term, exercise can help you make new friends, reduce your stress levels, and improve the appearance of your body.

GET YOUR JOURNAL OUT According to the Healthy Living Journal,

journaling is an excellent way to reduce stress and anxiety, along with helping you plan short, medium and long term goals. Maybe you are looking to learn a new skill or lose some weight. Writing in your journal regularly will give you the opportunity to chart your progress, and it also builds your self esteem as you look back at how far you have come. Journaling

doesn’t have to be complex; it can

be as simple as a pen and paper.

EAT MORE OFTENSplitting your usual

three meals in half or eating small amounts

of food every two or three hours provides plenty

of wellness benefits. Firstly, your metabolism will not spike and crash throughout the day, which means that you will have a more continuous supply of energy. Secondly (and more importantly), your body won’t feel like it is starving, and thus, you will not be tempted to squirrel away fat reserves around your midsection.

MANAGE YOUR STRESSChronic or continuous stress has been

implicated in a wide range of diseases and serious health conditions by research teams. Your stress levels also impact your whole family. Nim Tottenham, a neuroscientist at the Weill Cornell Medical School in New York, documented brain changes in the amygdala of children raised in stressful environments. These children had later problems regulating their emotional behavior. Managing your stress is not only healthy for you, but your children too.

GET ENOUGH SLEEPIt can be exceptionally difficult to achieve

the eight hours of nightly sleep recommended by most health professionals, but it is well worth the effort. People who experience chronic sleep deprivation have been shown to have difficulty processing carbohydrates, and they also perform worse on memory tests and complex tasks. Sleep relaxes your body and mind and helps in stress management.

PLAN YOUR MEALSEven with the best willpower in the world,

if you are a busy mom, you will probably find yourself eating more junk food or fast food than you would like. This is usually a result of poor planning. Try to make a meal and healthy snack plan for the whole week and buy your ingredients in one trip to the store. More nutrients will enhance your energy levels and balanced pre-planned meals will help your waistline too!

EXERCISE YOUR BRAINLike all your muscles, your brain will

atrophy if you do not use it constantly. Learning new skills, writing, solving puzzles or embarking on new adventures is guaranteed to make you feel good and bolster your self esteem. Find out what inspires you, where your individual interests lie, and enjoy a sense of mastery. Your emotional health will benefit as a result, and you will be less likely to feel overwhelmed and stressed.


What happens in Spring time? Our thoughts turn to renewal. We get that energetic momentum that

makes us want to sweep out the old and sweep in the new. Spring cleaning! This is an excellent time to try renewing your eating habits with super foods. Super foods are nothing new. Mothers have been trying to cajole their kids into eating their vegetables since the beginning of time. Foods containing vitamins like C

and E, essential fatty acids, antioxidants or fiber have all been identified as having special super powers. Supporters claim that they can slow aging, prevent or cure any number of illnesses, lower cholesterol

or even make you smarter. Will super foods perform miracles? Who knows, but these foods

are all good still for you, so eating them certainly can’t hurt! Although some require

a special trip to a health food store, most super foods are easily found in your

local supermarket. Spring is a great time to get healthy so try adding super foods to

your menus.

FORSuper

Health, TRY Super Foods

F irst, a little background on this food phenomenon. You may have heard about this new way of eating your way to good health. It all started when

a book called Superfoods: Fourteen Foods That Will Change Your Life (Random House) was published. And, unlike many faddish eating plans, the Superfoods diet is based on proven scientific evidence. It works on the premise that there are certain super foods that can help you live a longer and healthier life, slow the aging process and may even help prevent certain kinds of cancers and diabetes. These super foods are mega-nutritious. In addition, each contains an exceptionally high nutrient content when compared to the amount of calories per serving. We’re all searching for the ultimate eating plan. And the one promising high-quality health, shining eyes and glowing skin is a daily diet rich in consuming super foods.

WHAT TO EATThe Superfoods diet dictates that you need

to eat the following every day: one or two cups of blueberries, half-a-cup each of broccoli and pumpkin, five to seven servings of oats, one cup of tomatoes, one orange, at least half an ounce of soy, one cup of steamed spinach or two cups of raw, one cup of tea and two cups of yoghurt. Every week, followers must also have four servings of beans, two to four of wild salmon, three or four of turkey and five ounces of walnuts. However, many people are benefiting from following this basic style of eating without finding it necessary to follow the original diet plan outlined in the book. So is it too good to be true? Not necessarily. All of the components of the super foods

eating plan are nutrient-dense foods which are fantastically good for you. The most important part to remember is to consume a wide variety of fruit and vegetables in your diet if you want to make sure you really are eating a super diet.

Medical professionals suggest that super foods may help people feel more energetic, provide protection against disease, and promote a healthy lifestyle now and for the future. The antioxidants found in these products are a class of vitamins, minerals and enzymes that may help eliminate chemically active oxygen molecules thought to contribute to aging and chronic ailments such as cancer, heart disease and Alzheimer’s disease. According to most doctors and health professionals who have studied this phenomenon, there are basically fourteen super foods. Not surprisingly, they are all naturally occurring, and also fairly easy to get in the produce section or local health food store. Adding any of these super foods to the daily diet is a great way to ensure that your body is treated to beneficial antioxidants, those things that help rid your cells of excess waste and keep you feeling and looking young and vibrant, as well as keeping many diseases at bay.

When shopping at your local grocery store, chose these super foods groups most recommended by dietary experts: berries, citrus, cruciferous vegetables, eggs, green foods, green leafy vegetables, legumes, nuts, oats, olives and olive oil, fish rich in Omega-3 fatty acids, orange vegetables, sea vegetables, seeds, soy, tea, tomatoes, turkey, whole grains and yogurt and kefir. Further, experts say dozens of easy-to-find super foods can

F E AT U R E



springrecipes Spring has

arrivedSpring Vegetable SoupSERVES 8

2 Tbs. pure olive oil2 small leeks, trimmed and diced½ pound tender asparagus, cut into 1-inch pieces1 cup freshly shelled young peasKosher salt2 quarts water1 pound fresh young spinach leaves1 ounce watercress, stemmedIceFreshly ground pepper½ cup fresh ricotta cheeseShelled walnuts, for garnish

1. Warm the pure olive oil in a heavy, 6-quart saucepan. Add the leeks, asparagus, peas and 2 tsp. salt and cook until warmed through. Add 1 cup of the water, cover and sweat the vegetables over moderate heat until the water has evaporated, about 10 minutes.

The season of freshness has returned! And after months

of hearty winter produce, the arrival of delicate spring

vegetables at local farm stands offer plenty of inspiration.

Perfect pencil thin asparagus, baby artichokes, and tiny,

sweet spring peas finally begin whetting our appetite for the

dishes we can create with them. That’s what these recipes are all about—highlighting what’s fresh at the market, preparing it without too much fuss, and enjoying it with a few friends.

Even if it’s still a bit cool where you live, warmer weather is just

around the corner, and you’ll soon see its effects at farmers’ markets and in the produce section of your supermarket.

Eat up and enjoy!

2. Add the remaining 7 cups of water and bring to a boil. Reduce the heat and simmer for 5 minutes. Increase the heat to high and add the spinach and watercress. Cook, stirring to submerge the leaves, until wilted, about 2 minutes.

3. Transfer the soup to a bowl set in a larger bowl of ice. Stir the soup frequently to chill it quickly and thoroughly. Once it is completely cold, pour the soup into a blender and puree until smooth. Season with salt and pepper.

4. To serve, gently reheat the soup. Spoon it into warmed soup plates or bowls. Garnish each serving with 1 Tbs. of the ricotta and a walnut half and serve.


yeahme time

yeahme time

Spring Renewal Idea #1 Take a walk. The weather is getting nice outside. Weather permitting,

get out of the office or house, take a walk and let your mind dream of life’s possibilities. Think about things that are important to you. Think of something fun. Release

and discard any stressful and discouraging thoughts.

Spring Renewal Idea #2 Enjoy music. Music can be calming,

fun, energetic, motivational, etc. Whatever form rejuvenates you,

turn it on. Grab your iPod and fill it with music you enjoy. Songs often

remind us of happy moments in our past. Put on a song and remembers

that happy time. It’s extremely relaxing - a great transition.

Spring Renewal Idea #3 Take a long bath. Bathe with your favorite scented soap along with essential oils, or plain old bubble

bath. Has taking a long, hot, relaxing bath become a forgotten luxury? For some moms it has. Hopping

in and out of a shower everyday is all they can do. For some women, it’s not about the bubbles and the

scents. So, with or without them, the important thing is the ability to take

a moment and relax.

Spring Renewal Idea #4 Create a new tradition and

reconnect. Try doing something you wouldn’t typically do with them

as a reminder that your family is unique and they are special to you. Maybe designate one day a month for preparing a meal together as a family. Break the rules and take the kids out for pizza on a Wednesday night. How about, plant a Spring

garden together!

Spring Renewal Idea #5 Laugh out loud (LOL). Yes,

hysterically, with tears flowing from your eyes. There is truth to the saying that laughter is the

best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also

benefits your immune system.Seeing your favorite live comedian

act will certainly put you in a good mood.

Spring Renewal Idea #6 Have a tea party, just for you.

Make yourself a hot cup of your favorite tea. Get a box of tea bag assortments and try a different

flavor each time. Besides, it’s good for you. Both green and black teas contain a beneficial amino acid that

promotes a sense of relaxation, calmness and well-being. Grab a few of those specialty cookies

you have hiding in the back of the cabinet, and enjoy. You deserve it.

Spring Renewal Idea #7 Be positive. Optimism can

counteract the negative impact stress, tension and anxiety has on

your well-being. Often it is how you perceive things that determine if

you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what

life throws your way and looking at the bright side of things enhances your ability to effectively manage

stress, relax, and rejuvenate.

Spring Renewal Idea #8 Chat it up with your friends. When

you get into the mode of being mom, friendships sometimes take a backseat. There’s nothing more fun than connecting with friends. Meeting for dinner or scheduling a manicure and having a good

gossip session can be incredibly rejuvenating, and so much fun.

Another adult voice is sometimes all a mom needs to hear to de-stress

and renew herself.Spring Renewal Idea #9

Turn your bed into a night time escape. Moms survive on very little sleep, so it’s best to make the most

of it. Do this easily by using an aromatherapy pillow or a calming

night time spray that you can use to lightly mist the linens of your bed. Add to this a CD of nature sounds

played softly letting you escape into the sounds of a calmly crashing surf or the awe of a Spring rain shower. Sleep time is when your

body and immune system do most of its repairs and rejuvenation. As difficult as it may be, strive to get

7-8 hours of sleep each night. Rest and relaxation go hand in hand. And what a better time is there to relax

and take it easy?

Spring Renewal Idea #10 Control yourself. The slow movements

and controlled postures of Pilates improves muscle strength, flexibility, balance, breathing, blood circulation and promotes mental focus, clarity

and calmness. Pilates stretching also reduces mental and physical stress, tension and anxiety, and promotes

good sleep.

As a mom you have an important role in your family. The mom is

often the backbone of the family and helps to holds everything

together. Realize that your role is so important that you can’t afford

not to take care of yourself. Finding and incorporating ways to relax into your daily routine is essential to your mental and physical well-being. By taking a little time for yourself you can recharge your batteries and

come back to your family with a fresh outlook. You will not be the

only one to benefit either. The bottom line is that by making time for yourself you are not

only ensuring you are happier and more satisfied with your life, but you’ll also be teaching your

children the importance of taking care and valuing themselves.

What could be better?

Spring Renewal


Buyers Guide

Buyers Guide

Fabulous Finds Things We Love... and more ... ... and more ...

As the days get longer and the temperature rises, Spring 2009 is all about shine and bright colors to banish winter blues! Well Now Magazine searched for the coolest finds that will get you ready to step out in style.

T9 Haiku Messenger BagSimple is good. Best. Hands-free for fast lane of life. Brushed silver hardware. Faux pebbled suede. Zippered exterior and interior flat pockets. Cordura l ining. Washable. Dimensions: 10”x12”x3½”. Only at TitleNine.com.

Optimism - Bright Blossoms Aromatherapy Body MistInfused with an aromatherapy blend of Jasmine, Tuberose, and Maté absolutes and uplifting essential oils–lifts your mood to instill a sense of optimism. Size: 4 FL ounces; $15.00. Find it at a Bath and Body Works store or online at BathandBodyWorks.com.

Sugar Tunic The perfect weight for spring weather, the super-sof t semi-fitted Sugar Tunic has a crossover low V-neck front, an empire waist with ruching at the bust, contrast piping and paisley floral embroidery at the sleeves. Kangaroo pocket at front. Body length in size medium: 31”; $74.00 Buy it at Athleta.com.

Juice Beauty Green Apple Antioxidant Body Moisturizer SPF 20 An antioxidant-rich, SPF 20 moistur izer for the ent i re body. Think of this heavy duty hydrator as a vitamin for your skin. Chemical-free SPF 20 sun protection with a blend of age-defying peptides, DMAE, alpha lipoic acid, coenzyme Q10, and a potent fruit acid complex to brighten, smooth fine lines, and protect, for optimum age-defying benefits from head to toe. Size: 10 FL ounces; $29.00. Only at Sephora.com.

Burt’s Bees Lip ShimmerA kiss of color and pearlized shine perk up our world famous 100% natural lip balm, while natural ingredients like vitamin E and coconut and sunflower oils moisturize and soothe your lips. Available in 11 all natural shades. Size: .0975 ounce Tube; $5.00. BurtsBees.com.

Air Laetitia Thong Sporty thong with colorful details in finest leather. Low profile NIKE AIR Technology for ultimate cushioning and maximum support. Fully leather lined. Fully padded leather footbed. 1 3/4” wedge with stitch detailing. Innovative, flexible rubber sole. Sizes: 5-11 ; $168.00.ColeHaan.com.

Island Michael Kors ‘Bermuda’ Eau de Parfum Spray A new destination in fragrance. Escape to relaxed luxury—experience the exotic blend of vibrant hibiscus, tropical passion flower, and smooth cedar wood. Enchanting. Colorful. Alluring. Size: 1.7 FL ounces; $62.00. Discover it online at MichaelKors.com.

Peter Thomas Roth Instant Mineral SPF 30 This silky smooth, brush-on mineral powder with SPF 30 protection for an effortless and convenient application. Finely milled, this transparent powder leaves a clear, matte, residue-free layer of protection on the skin. Instant chemical free UVA/UVB protection. Size: .32 ounces; $30.00. Find it online at SkinStore.com.


PRESENT

WEIGHT

144

STARTINGWEIGHT

174


Need Motivation?Readers Share Their Secrets of Success

Name: Charlene Young

Age: 35

Height: 5’7”

Present Weight: 144

Starting Weight: 174

losingit

I was never athletic or health-conscious. I was a yo-yo dieter.

I hovered between carrying 15-20 extra pounds in high school, but I was a master at hiding it…or so I thought. I’d do the typical starve all day and gorge at night thing. Growing up the youngest of four children and the only girl, my athletic brothers encouraged me to get involved in sports. I was never interested in team sports. I felt

like a misfit because I was “big-boned,” and not in great shape like the rest of my family.

When I was 24 I met a wonderful guy. We got married. At the

time of our wedding I was about 20 pounds overweight, wearing a size 16 wedding dress. By this time I had been on three popular weight loss plans, spending a lot of money with the only result being that I gained more weight after I stopped them. My husband always commented on how great I looked, but internally I felt miserable. Like many women who struggle with weight, my biggest fear was what would happen after pregnancy and starting a family. After waiting five years and still unsuccessfully battling my extra weight, my husband and I decided to start a family. I was certain I would never fit into those size 14 jeans ever again. I

became pregnant in no time and started doing a lot of research on the best way to get healthy for this growing baby inside me. I started eating right and walking every day. I gained 30 pounds during the pregnancy and gave birth to a beautiful healthy baby boy. After doing research on living healthy for our baby, it dawned on me that I should have been doing these things all along for my own health. I started doing exercise at home during the day with a friend while the baby was sleeping. Unfortunately, the weight wasn’t coming off that easily. Although my friend suggested various diet pills and shots, I was determined to lose weight the healthy way. I knew pills were not the answer.

I started reading everything I could on weight training at the local library and educated myself on proper nutrition. Now, five years and two sons later, I’ve maintained my goal. I never get on the scale anymore because I realize it’s only a number. I lift weights and do cardio on the elliptical machine at the gym. I also play with my kids every day. When my husband and I celebrated our 10th anniversary, we enjoyed my healthy new lifestyle by hiking and scuba diving- things we only dreamed of doing on our honeymoon in Hawaii. The best part was that I never felt guilty about any morsel of food I ate during that vacation and I was proud walking on the beach in a fabulous swim suit.

I always think to myself, “I wish I had known the benefits of healthy living in my teens and early twenties!” It would have

saved me from all the guilty feelings about myself. Yet I’m very grateful to have finally realized that it’s not just a food thing- our feet were made for walking, running, and anything else active. If people would be more physically active, even just by taking the stairs instead of the elevator, food wouldn’t be such an issue. Some people at the gym admire my strength and ask, “How did you get in such great shape?” They are the same people I see fighting to get the closest parking space to the gym door!

I have learned many things since I decided to become healthy. Most importantly, I have learned to surround myself with positive people who share similar healthy goals. Having genuinely supportive friends and family to share my accomplishment with has made me mentally richer and healthier. Attitude has so much to do with it. Health and fitness are a lot more than what you see in the mirror. My husband has been wonderful every step of the way. He has made me realize that we are all responsible for ourselves and I can do anything I put my mind to.

I feel stronger and more flexible with every workout. Nothing beats the feeling of well-being. Looking forward to getting dressed- without having to change ten times to see what camouflages me best- is a thing of the past. In the future I hope to be fortunate to have good health for a lifetime.

Dropping 30 pounds skyrocketed Charlene’s self-image.


T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S T I D B I T S

Diet vs. Exercise In the battle of diet vs. exercise, diet is the ultimate champion. It’s sad but true: even the best workout program can be undermined by just a few slips of the fork. Nutrition is unquestionably the number one problem for people who aren’t reaching their goals. Think of nutrition as the foundation of a good fitness program.

High Nutrient Diet. A Radical Idea!Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows.

- pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.

- ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds.

- dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.

Healthy Eating On A Budget

With a little bit of planning, smart buying hab-its and effort, you can get more healthy foods into

your diet and reduce your sticker shock at the grocery store. Check out these tips for eating right on a budget:

Choose seasonal vegetables and fruits. Out-of-season produce, like blueberries and corn on the cob in January, must be shipped in,

adding transportation costs to the price of your produce.

Take advantage of store specials on fresh chicken, meat and fish. Buy a little extra, repackage into portions and freeze.

Take advantage of store specials on non-perishable items. Whole-grain cereals, rice and other staples bought on sale mean a bargain-in-waiting in your pantry.

Buy bags of frozen vegetables. They’re cheaper and cut down on waste due to spoilage of fresh produce.

Check unit pricing when shopping. The larger package is not always cheaper per unit.

Do your own repackaging-break down large quantities into smaller portions at home. It’s cheaper to buy a package of small plastic bags

than individually packaged servings of foods.

Buy the amount you really need-don’t waste money on things that spoil in your crisper before you can eat them.

If running a surplus of a perishable item, freeze it or use to make soup or stew.



For Ad Space Reservations, ContactVictoria Henley

[email protected]: (800) 571-9065 or direct (301) 675-5410

REAL MOMS, REAL BUYING POWER

Well Now readers are a key demographic for marketers looking to target the savvy

Mom market. They are powerful, influential decision makers who are responsible

and confident in making decisions on everything

from food/nutrition, beauty/personal care, and health care

to technology, educational, financial and travel services- just to name a few of the key consumer product areas our

readers purchase.

As a marketer, you already know the facts:

Moms control 85% of household spending*

Moms represent $2 trillion in annual US spending*

Two out of Three Moms in the home are Mompreneurs*

Woman-owned businesses generate $1.5 trillion in sales**

*BSM Media, Inc.**Center for Women’s Business

Research

WELL NOW MAGAZINE IS PRINTED USING OFFSET HEAT PRINTINGWITH A SELF COVER IN A SADDLE-STITCHED MAGAZINE FORMAT.

TRIM SIZE: 8” X 10” BLEED : 8.5” X 10.5”LIVE AREA: 7.5” X 9.5”

Rates effective December 2008.Rates are net.Rates indicate per issue.Guaranteed preferred positions add 10% to rate.All advertisements must run consecutively to earn rates.Circulation Rate Base: 36,000.

$175 per design, up to ½ page.$250.00 all designs larger than ½ page.Price includes Soft Proof PDF file. This file is viewable through Acrobat Reader from web browser. All native files must be supplied if changes will be necessary to existing advertisement design. Additional changes are billed at $125.00 per proof after the second.

Four Color . . . . . . 4X . . . . . 2X . . . . . 1X2-Page Spread 2875. . . 3000 . . . 3125Full Page . . . . . . 1750 . . 1900 . . . 20502/3 Page . . . . . . 1375 . . 1475 . . . 15751/2 Page . . . . . . 1000 . . 1100 . . . 12001/3 Page . . . . . . 700 . . . . 780 . . . . 8801/4 Page . . . . . . 575 . . . . 660 . . . . 7451/8 Page . . . . . . 445. . . . 500 . . . . 560

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Spring 2009Space Reservation/Ad Close. . . . . .2/5/2009 Materials Due Date. . . . . . . . . . . . . . .2/9/2009 Street Date / Distribution Date . . . .3/10/2009

Summer 2009Space Reservation/Ad Close. . . . . .5/5/2009 Materials Due Date. . . . . . . . . . . . . . .5/9/2009 Street Date / Distribution Date . . . .6/12/2009

Fall 2009Space Reservation/Ad Close. . . . . .8/5/2009 Materials Due Date. . . . . . . . . . . . . . .8/9/2009 Street Date / Distribution Date . . . .9/14/2009

Winter 2009Space Reservation/Ad Close. . . . . .11/5/2009 Materials Due Date. . . . . . . . . . . . . . .11/9/2009 Street Date / Distribution Date . . . .12/10/2009

ADVERTISING CALENDAR

Spring 2009: Premier Issue: How Moms Stay Happy, Healthy and Fit! Summer 2009: Hello Sunshine! Set The Stage For A Great Summer Fall 2009: Super Fall Edition: Time To Flourish Winter 2009: So Cool! Everything For A New You

well now...what shall we talk about? Here’s a sampling of subjects you’d

find in Well Now Magazine

Well Now magazine is a valuable tool in personal and family health. Our editorial

staff is dedicated to providing content to help our readers

achieve and maintaintheir goals.

IN EVERY ISSUEExperts Tell AllMoms We Love

Losing ItMust Try RecipesYeah! Me Time

Tidbitsand the

Ultimate Buyers Guide

AS WELL ASOur regular departments like

MotivationFitness

Eating Welland Healthy Living

Circulation 36,000

2009 Media Kit

Summer2009


TIPS FOR

BUSYTRAVELERS


FOODS



Winter2009




BLAHS

GEAR UP FOR WINTER

SKIN

CHILLIN’OUT

Fall2009



THE CAKE


TO BE?


GET ROLLING


ELEMENTS



Spring2009






3 STEPS

TO SOFTER

FEET

DON’T FORGET

RELAX = REVIVE

LEAN &

STRONG,

LOOKS

GOOD ON

YOU!

SHAKE IT UP

TWIST AND SHOUT

YES!

MOMS CAN HAVE

6-PACK ABS

Spring2009

SPRING RENEWAL

RELAX AND

REJUVENATE

BECOME

FASHIONABLY

LEAN &

STRONG


SUPER

FOODS FOR

SUPER HEALTH

Winter2009





CHILLIN’OUT












accurate, relevant and easy to understand. It is a timely, intelligent and modern print magazine that makes the life

of any mom happy,healthy, and fit!














Information







Media Kit for Well Now Magazine

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Transcript of Media Kit for Well Now Magazine