V4 Magazine - Issue 1

1V4Magazine.com

FREEMAGAZINEenjoy!

Can beer boost brain power?

I S S U E O N E

How a healthy diet helps you and the

environment

9 ways to improve your golf game

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BEFOREAFTER

4 Issue 1 | V4 Magazine


Snack foods that promote better sleep

V4 Expert - Chiropractor

Health benefits of meditation

Did you know?

Encourage a love of physical activity in youngsters

How a healthy diet helps you and the environment

Trendy exercises to rev up workouts

9 ways to improve your golf game

Embrace an active outdoor lifestyle

E-cigarettes and quitting smoking

V4 Recipe

There is newfound reason to indulge in a pint or two of your favorite beer, and it’s not just to catch up and share a few laughs with friends.

According to the National Sleep Foundation, changes in sleep patterns are a part of the aging process.

Tired of taking medication for headache pain that won’t go away?

Meditation is often trumped as a means to reducing stress and restoring healthy function in the body.

The benefits of laughter can mimic those of exercise

According to the US DHHS, children and adolescents should engage in physical activity for 60 minutes or more each day.

The right dietary choices can not only improve your health but the environment as well.

Exercising consistently is a great way to get healthy.

Warmer weather sends scores of golfers to their favorite courses each and every day.

Blue skies and warm weather entice people to enjoy the great outdoors.

Blue skies and warm weather entice people to enjoy the great outdoors.

Surprise guests with homemade crêpes.

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c o n t e n T s

5V4Magazine.com

Cover Photo

Contributors

Dolphin Custom Media Staff

San Diego, CA | Asheboro, NCCuecna, Ecuador

Web: http://www.V4magazine.comFacebook: V4magazine

Twitter: V4Mag

Michael Harmon, PT, Sally Carré, Dr. McCall Sink Tanner, jacquie Reininger,

Iman Poeraatmadja, Lina Landess

Publisher, Brad [email protected]

619.300.1732

Editor, Sherry [email protected]

336.257.8579

Advertising Director, David A. [email protected]

336.328.7714

V4 Magazine is published by Dolphin Custom Media. Any reproduction or duplication of any part thereof must be done with the written permission of the Publisher. All information included herein is correct to the best of our knowledge as of the publication date. Corrections should be forwarded to the Publisher at the address above.

Disclaimer: The paid advertisements contained within V4 Magazine are not endorsed or recommended by the Publisher. Therefore, neither party may be held liable for the business practices of these companies.

© Dolphin Custom Media, Inc. 2015

Donna Allen Photography

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p u b l i s h e r

Publisher

DEAR READER,

B r a d W e b e r

Welcome to the first issue of V4 Magazine. V4 stands for vim, vigor, vitality and vibrance. While all these words have similar definitions, they are

also very different. What they have in common is they are all used when defining an ideal and healthy lifestyle. V4 will endeavor to expose our readers to information that will provide the foundation for creating a positive lifestyle filled with good health, happiness and a true appreciation for life.

V4 will not be your typical healthy-lifestyle magazine. Sure, we will have articles related to health in the traditional sense of the word, but we believe a more holistic perspective is needed when searching for true wellbeing. We will explore lifestyle enhancing topics from A to Z with an emphasis on, what we refer to as, “the whole body”. The whole body is more than just a catch phrase - it is a way of living that promotes love for oneself regardless of height, weight, body shape, looks or any of the other “surface” things that have very little importance in living a fulfilled life. On the other hand, if you want to improve your physical appearance, we will explore safe and cost-effective ways of doing so. In other words, no topic is taboo as long as it helps our readers improve their whole-body health.

We have an “open page” policy. That is, we welcome submissions from our readers. After all, this magazine is for you and we believe our readers will benefit from your experience. If you have something you’d like to submit, please e-mail it to me at [email protected]. Also, we welcome and appreciate constructive criticism. We can’t become better without feedback from our readers. We would ask that you keep it as positive as possible. We understand that we can’t make everyone happy, but that won’t stop us from trying. One way to get better is feedback.

Thank you for reading and enjoy this first issue. We truly hope you find something in our pages that will make create an “a-ha moment” or clear up a mystery that has held you back. Undoubtedly there is a tremendous amount of information out there. We hope that you find everything we share worthwhile and worthy of your time.

Thanks and take care,

7V4Magazine.com

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New research has shown that a chemical compound in beer may be able to improve cognitive function.

There is newfound reason

to indulge in a pint or

two of your favorite beer,

and it’s not just to catch

up and share a few laughs with

friends. New research has shown

that a chemical compound in beer

may be able to improve cognitive

function. The beverage once

thought to obliterate brain cells

when consumed in abundance

may actually have the opposite

effect and boost brain power.

No one should run out an start

imbibing just yet, however. The

study that ran in Behavioral Brain

Research in October 2014 was

preliminary and only conducted

on lab mice. During the study,

scientists discovered that

xanthohumol, a type of flavonoid

found in beer, seemed to improve

brain function in the young

mice given xanthohumol doses.

The cognitive flexibility of the

mice was tested with a specially

designed maze, and younger

mice showed signs of intellectual

improvement. Older mice showed

no improvements. Researchers

believe xanthohumol and other

flavonoids, such as those found

in red wine, blueberries and dark

chocolate, may play a role in

helping a person form memories.

The mice were given very high

doses of the flavonoid. A person

would have to drink roughly

By Staff Writer

9V4Magazine.com

2,000 liters of beer a day to equal

what the mice consumed to show

improvement. However, should a

supplement hit the market down

the road, it may just be possible

for men and women to consume

a potentially beneficial amount of

xanthohumol without bellying up

at the bar.

One of the goals of the

xanthohumol study was to

examine its potential efficacy

at treating age-related deficits

in memory. Xanthohumol

also may benefit those with

metabolic syndrome, a condition

associated with obesity and high

blood pressure, as it can speed

metabolism and reduce fatty

acids in the liver.

Flavonoids are plant compounds

that often provide plants with

their color. Scientists have

attributed many health benefits

to flavonoids in foods and

plants and have even suggested

flavonoids can help in the fight

against cancer and heart disease.

Xanthohumol is rare and is

most often found in the hops

commonly used to make beer.

While doctors and researchers

do not suggest running out and

consuming a few six packs right

now in the goal of improving brain

function and cramming for that

next test, xanthohumol may one

day be harvested from beer hops

to slow down age-related memory

deficits.


v 4 E x p E R TC H I R O p R A C T O R

HEADACHEs

Tired of taking medication for headache pain that won’t go away? There are an estimated 8 million

Americans that suff er from severe, recurring attacks of migraine and tension headaches. They spend upwards of $40 million each year on over-the-counter and prescription drugs in their search for permanent relief. For some, the medication works. Unfortunately for many the relief obtained is temporary at best. A cycle of headaches and medication often occurs without any lasting relief found. If you think this describes your pain then there is good news for you.

Recent studies link headaches pain to nerve irritation. One study, conducted at the University of Maryland, found a connection between muscle tension at the base of the neck and headaches. Muscle contractions interfere with the sensitive fi bers at the base of the neck that lead to the brain and spinal cord. This muscle tension often plays a contributing factor to headache pain. Another study conducted by Dr. Wright found that the vast majority of migraine headache suff erers had misalignments of the spinal vertebrae in the neck that was placing pressure on the spinal nerves. The only thing those nerves can do to let you know something is wrong is to send you a pain signal. Unfortunately they can’t text you or

email you to get an adjustment.

The reason headaches are allusive to most people is because you cannot see pressure. You go to the doctor and the x rays might show minor degeneration or arthritis, but overall they show no reason for the headaches. Next you head to the neurologist who will do an MRI and CT scans, which all come out with a similar diagnosis. If there is no physical thing they can see on a scan, a tumor for example, then they do not have a reason for the headaches. Most often their answer is medication to help numb the nerves so you cannot feel the headache anymore. There are a laundry list of medications that they can prescribe, including Relpex and Topamax, which seems to be the most popular. The problem with these medications is they do not solve the structural issue causing the problem. So, while the nerve is numb and the headaches seem to have “gone away,” you are inadvertently allowing more damage to occur to the underlying structure.

What Chiropractors work with is the pressure build up in the body. We release the pressure off the neck, skull and nerve which allows the nerve to relax and discontinue sending pain signals to the brain. We release this pressure via an adjustment. This strategy works for many headache suff erers, not

Dr. McCall Sink Tanner

received her Life Science

degree from Lenior-Rhyne

University, before attending

the Logan College of

Chiropractic in St. Louis,

MO. She worked as an

Independent Contractor

at Blase Chiropractic in

Asheboro and purchased the

practice in March, 2014.

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Asheboro, NC (336) 625-1750

11V4Magazine.com

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only in our offi ce but also in several studies. One such study, conducted by the government of New Zealand found that the majority of people who suff ered from spinal misalignments have their headaches relieved or their condition improved through chiropractic care. And in follow-up studies of the same patients, it was found that many were still without recurring headache pain two years later.I promise you headaches are not something to be taken lightly. It is your body begging for attention. The longer you let them go the worse they can get and the harder they are to fi x for me. It allows the spine to continue to degenerate and build up pressure. Once too much degeneration has happened, there becomes a point where there is nothing we can do for it. A neurosurgical consult must be made at that time.

Remember headaches can happen from little children all the way up to senior citizens. Most women carry all of their stress and tension in their shoulders and their neck. This means they are more prone to headaches. On a daily basis I see at least 25-30 women who are dealing with headache pain. The success rate getting rid of headaches with a chiropractor is near 100%. It is one of my favorite things to work with. It is the most debilitating for women yet the easiest thing to fi x in our offi ce. I love nothing more than being able to take headaches away from women!


The benefits OF LAUGHTER can mimic those of exercise

DID yOU knOw?By Staff Writer

13V4Magazine.com

Though laughter is

often referred to as

“the best medicine,”

no definitive study has

been conducted to determine

the effects of laughter on overall

human health, leaving open

the possibility that maintaining

a good sense of humor and

a positive attitude are just as

important, if not more important,

than finding time to laugh each

day. But even if laughter is not

medicinal, its benefits can mimic

those of exercise. When a person

laughs, his or her pulse and blood

pressure increase, and people

tend to breathe faster when they

laugh. Faster breathing sends

more oxygen to the tissues, which

can help the heart and lungs work

more efficiently. In addition, a

Vanderbilt University study found

that between 10 and 15 minutes

of laughter can burn as many as

50 calories. Finding time to laugh

may also indirectly improve the

body’s immune system response,

as studies have suggested that

infection-fighting antibodies

might be more abundant in

people who can use humor to

combat stress.


HOw A HEALTHy DIET HELps yOU AnD THE EnvIROnmEnT

The right dietary choices can not only improve your health but the environment as well.

But urbanization and increasingly

busy schedules force many

people to seek the most

convenient, and not necessarily

the healthiest, foods.

The growing reliance on

processed foods may be hurting

humans and the planet they

call home. Processed foods

tend to be loaded with starches

and preservatives, increasing

consumers’ risk of diabetes and

being obese. In addition, many

prepackaged foods are shipped

from faraway processing plants,

and vast amounts of fuel must

be consumed for products to get

from those plants to local grocery

stores.

But subtle shifts in dietary

habits and trends can decrease

mortality rates and reduce global

greenhouse gas emissions

resulting from food production.

Adopting alternative diets that

feature a higher ratio of fish,

whole grains and locally grown

produce can greatly reduce an

individual’s carbon footprint.

The “New Nordic Diet” is one

example of a growing dietary

trend that has the potential to

improve the health of humans

and the environment. So says

Henrik Saxe, an associate

professor who specializes in

sustainability at Copenhagen

University. Researchers found a

reduction in greenhouse gases

of at least 6 percent with the

New Nordic Diet, as compared to

typical diets in Denmark.

The following are a few ways

average men and women can eat

to promote their own health while

simultaneously protecting the

environment.

· Adopt climate-friendly eating

habits that rely on more domestic,

By Lina Landess

15V4Magazine.com

in-season foods.

· Cut down on meat consumption.

· Eat organic foods as much as

possible.

· Avoid seafood harvested from

fish farms which can negatively

impact your own health and

marine life.

· Grow your own fruits and

vegetables.

· Shop at local markets that

support nearby farms and

farmer’s markets.

· Purchase products with the least

amount of packaging

The “New Nordic Diet” is one example of a growing dietary trend that has the potential to improve the health of humans and the environment.

,,


9 wAys TO ImpROvE yOUR GOLF GAmE

· Choose the right clubs. There

is more to selecting clubs than

pulling any old iron out of your

golf bag and whacking away.

Wind, hazards and obstructions

in landing areas should influence

your decision of which club to

use. Novice golfers may want to

rely on their caddies to make club

recommendations, and as they

become more confident in their

abilities they can start to make

their own choices.

· Anchor your feet. Anchor your

foot behind the ball to drive the

ball further. Right-handed players

will keep the right foot anchored,

and lefties will do the opposite.

Warmer weather sends scores of golfers to their favorite courses each and every day. Golf is a challenging pastime, but a few pointers can help golfers hone their short games, long games and everything in between.

By Iman Poeraatmadja

17V4Magazine.com

· Use your torso for power. The

torso is essential to a solid swing.

Practice rotating from your core to

control your backswing and then

maintain the same spine angle

and posture on the downswing.

· Use the wind. Not every golf

game will be played in perfect

weather. A good player knows

how to make adjustments for the

wind depending on the shot. Use

the wind to your advantage when

you can, and adjust your swing

when hitting into the wind.

· Become a better chipper. Many

players put so much emphasis

on their backswings and putt

As with any hobby, identifying those areas that need the most work can help you become a better golfer. Keep track of each shot you take, and then look at the results to see which areas of your game need the most work.

,,

Do not lift your foot prematurely;

otherwise, you can lose power

and distance.

· Identify your weaknesses. As

with any hobby, identifying those

areas that need the most work

can help you become a better

golfer. Keep track of each shot

you take, and then look at the

results to see which areas of your

game need the most work.

· Fix your alignment. Align your

shots by assessing the target

from behind the ball. Then set the

clubface behind the golf ball and

align it with the target before you

enter your stance.

shots that they fail to devote any

practice to chips. All shots are

important for golfers trying to

shed strokes off of their scores.

· Keep fit. Maintaining or

improving your physical strength

and overall health can help your

golf game. Exercise and eat

right, and you will have more

endurance on the links


snACk FOODs THAT pROmOTE bETTER sLEEp

According to the National Sleep

Foundation, changes in sleep patterns

are a part of the aging process. Many

people experience difficulty falling asleep

and then staying asleep as they age, and that

difficulty can make men and women over 50 feel

more tired during the day.

But even though difficulty sleeping may be a part

of aging, that does not mean men and women over

50 cannot take steps to improve their sleeping

patterns. For example, certain snack foods may help

to improve quality of sleep, especially when these

foods replace less healthy snacking options. While

men and women over 50 should always consult

with their physicians before making any changes to

their diets, the AARP notes that the following are a

handful of snack foods that promote better sleep.

· Almonds: Magnesium is a mineral with muscle-

By Sally Carré

19V4Magazine.com

relaxing properties, and almonds contain enough

magnesium to help men and women get a better

night’s sleep. A small amount of almonds before bed

might be enough to make falling and staying asleep

easier.

· Bananas: Much like almonds, bananas provide a

substantial amount of magnesium. Bananas also

contain the amino acid tryptophan, which many

people associate with Thanksgiving turkey. While

tryptophan might be most often associated with the

sleepiness people feel after eating a holiday meal,

it also has been linked to better sleep quality, so a

banana shortly before bed might be just what you

need to fall and stay asleep.

· Cheese and crackers: One more traditional snack

may just help you get a better night’s sleep. Cheese

and crackers contain tryptophan and carbohydrates,

which can induce a better night’s sleep and help you

fall asleep sooner.

· Cherries: Cherries contain the sleep hormone

melatonin, and the AARP notes that recent studies

indicated that participants who drank tart cherry

juice on a daily basis fell asleep more quickly and

slept longer and better than participants who did not.

· Hummus: The primary ingredient in hummus

is chickpeas, which are loaded with tryptophan,

folate and vitamin B6. Folate has proven especially

beneficial to older men and women who need help

regulating their sleep patterns, while vitamin B6

helps the body regulate its clock.

· Peanut butter: Peanut butter is another snacking

item loaded with tryptophan. Spread some peanut

butter on a carbohydrate, whether it’s a slice of toast

or some crackers, before going to bed, and you may

enjoy a better, longer sleep.

· Walnuts: Like cherries, walnuts contain melatonin,

which can contribute to a longer, more restful night’s

sleep. Walnuts also can help regulate stress, which

is a leading cause of sleeping difficulty.

Many men and women experience difficulty sleeping

as they age. But the right foods may just help

combat such problems and help men and women

get a more adequate night’s sleep.


HEALTH bEnEFITs OF mEDITATIOnMeditation is often trumped as a means to reducing stress and restoring healthy function in the body.

While meditation might once have been considered a New Age treatment, in recent years it has developed into a mainstream practice supported by both traditional and alternative medical providers.

The Mayo Clinic says that anyone can practice meditation. A cost-effective treatment that does not require any special equipment or location, meditation has been practiced for thousands of years and originally was developed to help people understand the mystical or spiritual forces of life. Although meditation for some may still have religious or spiritual connotations, in a medical sense it is typically used for relaxation and stress reduction.

Various studies show that meditation can be associated with improvement of a variety of issues. Researchers describe meditation-based changes as ones that actually change the brain. Changes in the circuitry of the brain may affect the way a person responds to specific situations. The following are a few ways to put mindful meditation to use.

·Strengthen cognitive function: Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the prefrontal cortex of the brain, helping to reverse the pattern of

cognitive function decline as one ages.

· Protect against heart disease: There is some indication that meditation can reduce concentrations of the marker C-reactive protein, which is associated with the development of heart disease.

· Stimulate the immune system: A study published in the journal Psychosomatic Medicine found that mindfulness meditation increases electrical activity in the areas of the prefrontal cortex that serve as the command center for the immune system. When these areas are stimulated, the immune system works more effectively.

· Reduce blood pressure: The stress-boosting properties of meditation can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind Body Medicine attribute this to the increase of nitric oxide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels.

Some experts also say that meditation can decrease metabolism and improve breathing. Meditation may be a mind-body way to beat some of the conditions that affect people during daily life. Meditation is not difficult to learn, but it something that requires practice to master.

By jacquie Reininger

21V4Magazine.com


EnCOURAGE A LOvE OF pHysICAL ACTIvITy In yOUnGsTERs

According to the United States Department of Health and Human Services, children and adolescents should engage in physical activity for 60 minutes or more each day.

While fulfilling those requirements might not have been a problem

for kids who grew up before the dawn of the Internet, nowadays kids are spending less time playing outside and more time on their computers or other devices.

That reality is problematic for parents who want their kids to embrace physical activity thanks to the positive impact that exercise can have on kids’ physical and mental well-being. Parents hoping to instill a love of physical activity in their

youngsters may find that taking a more active role by exercising with their kids is an effective way to get them off the couch and away from their computer screens.

· Turn errands into exercise opportunities. Many parents take their children along with them when running errands. When such errands don’t necessarily require the use of a car, consider riding bicycles instead. Kids who otherwise don’t enjoy errands may now find them more fun, all the while fulfilling their daily

recommended quotas for exercise and spending quality time with their parents.

· Include kids in your own athletic pursuits. Parents might not be able to take younger kids along with them to the gym, but that does not mean your youngsters must be excluded from all of your athletic pursuits. If you have any upcoming athletic activities or challenges on your schedule, such as a new recreational sports season or community fun run or 5K,

By Staff Writer

23V4Magazine.com

Some kids have no interest in team sports while others do not have the athletic ability to compete after a certain age.

,, let kids tag along as you train or practice. Parents of adolescents can inquire at their local gyms if they offer discounted memberships to teens. If so, take kids along with you on trips to the gym so they learn the value and benefits of daily strength and conditioning exercises.

·Make more time to play. Parents may already have busy schedules, but finding time to play with their kids is a great way to get youngsters to embrace physical activity. Kids might be reluctant to shoot hoops in the driveway if no one is willing to join them, but they will likely be far more willing to do so if mom and dad are willing to play with them. This is not only a good way for parents to ensure their kids get enough exercise, but also a great and fun way for moms and dads to make time for physical activity.

· Recognize that physical activity does not have to mean organized sports. Some kids have no interest in team sports while others do not have the athletic ability to compete after a certain age. Parents who want their kids to exercise more should recognize that there are plenty of ways to be physically active that do not involve organized team sports. Hiking; riding bicycles; swimming at a nearby pool, lake or ocean; and even going for nightly walks are all physical activities that people of all ages and athletic abilities can enjoy.

Physical activity is an important component of a healthy lifestyle. While getting kids to put down their tablets and gaming system remote controls may not be easy, parents who resolve to exercise with their children might find their youngsters more receptive to regular physical activity.


from HIIT workouts.

KETTlEbEllS

These weighted cast-iron workout tools can be an interesting addi-tion to strength-training workouts. But their utility does not stop there. Using kettlebells during any physical activity will increase the amount of fat burned and can provide a full-body workout. Ket-tlebells come in different weights, and newcomers are urged to start out gradually and build up in weight as they become more familiar and toned.

Trampoline cardio

For those who want to both shake up their workouts and lift their moods, jumping on a trampoline can do just that. It’s difficult to be

TREnDy ExERCIsEs TO REv Up wORkOUTsExercising consistently is a great way to get healthy. For those who find their workout routines monotonous, switching up exercises and embracing some of the newer, trendier fitness regimens may be a way to maintain your momentum at the gym.

HigH-inTEnSiTy woRKouTS

High-intensity interval training, or HIIT, is a concept behind some of today’s most popular exercise programs. HIIT combines cardio-vascular and strength-training movements into a concentrated workout designed to keep your heart rate elevated. HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity. These workouts seem to promote faster weight loss than prolonged workouts at moderate paces.

While HIIT is functional, it is not best for those who have preexist-ing orthopedic injuries or serious cardiovascular conditions. But many people enjoy a stronger heart and improved muscle tone

HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity.

,,

By Michael Harmon

25V4Magazine.com

are ideal for those with muscle and joint pain because the buoy-ancy of the water reduces stress on these areas, while providing enough resistance for a deep workout. Workouts may begin in chest-deep water and progress to deeper water for added resist-ance. Some gyms now offer aqua cycling classes that combine water aerobics with spinning.

DanCE anD Hip-Hop ClaSSES

ZUMBA® classes have been popular for quite some time. But many health clubs offer additional classes that employ dance to burn calories and tone muscles.

in a bad mood when bouncing around like a kid on a trampoline. Trampoline classes are turning up in some upscale gyms, where each participant has his own indi-vidual trampoline. Routines mix in different choreography and small hand weights to promote a fun and effective cardio experience.

waTER aERobiCS

Swimming isn’t the only thing you can do in a pool. Water workouts

Some gyms have developed their own cardio-based dance classes that get people moving to music in a fun way. Routines are fun and fast-moving, which may make them feel less like a workout and more like a social event.

RECESS ClaSSES

Adults who want to feel like kids again need only to enroll in a fitness class that borrows activi-ties from the playgrounds of our youth. From walking like a crab to running drills to balance beams, these workouts take school recess and bring it to the health club.

Issue 1 | V4 Magazine2626 2014 | Magazine

EMBRACE AN ACTIVE OUTDOOR LIFESTYLEBlue skies and warm weather entice people to enjoy the great

outdoors. For many people, few things are more enjoyable than

soaking up some rays and breathing in some fresh air.

Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house.

As the seasons of warm weather return, those itching to get outside can explore these entertaining outdoor activities.

HIKING

Thousands of miles of hiking trails crisscross North America. These trails include rough and rugged

paths blazed across natural areas and long-distance trails that stretch over portions of the country. From the Appalachian Trail in the East to the Bigfoot Trail in the west, hikers and nature enthusiasts have plenty of trails to tread.

Hiking is a great outdoor activity in part because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, government preserves and rural areas offer

plenty of places to walk and hike.

When hiking, it’s best to go in pairs. In the event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itineraries. Leave a map and plot out where you will be, especially if hikes take you off the beaten path. Remember to pack a portable snack and plenty of water. And when out in the sun, apply sunscreen and reapply as needed.

BIKING

Biking is another outdoor activity ideal for people of all ages and athletic abilities. Once you’ve learned to ride a bicycle, that ability stays with you, whether you ride a bike each day or haven’t taken one for a spin in years.

Many towns and cities across the country have become much more bike-friendly in recent years,

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clearing space for biking paths and lanes even in the busiest metropolitan areas. And mountain bikers still have plenty of trails to traverse as well.

Check that your bike is in good working order and that the chain is freshly oiled. Take your bike to a local cycling shop for a tuneup if necessary. Verify the fit of helmets, especially on children who may have grown since the most recent cycling season.

HORSEBACK RIDING

Nature takes on an entirely different look when you are atop a horse. Horseback riding isn’t just for country folk or cowboys, and it can be a great workout as well as a recreational retreat. It takes balance, strong legs and quick reflexes to stay in a saddle.

Those interested in horseback riding should visit a stable or riding academy nearby. You likely do not need to own a horse of your own, as riding schools and stables will have animals you can work with.

Remember to wear the right clothing, including long pants and boots, for riding. A hat can shade you from the overhead sun, while a helmet is adviseable for people new to the sport or those who want added protection.

Always arrive early so that you can familiarize yourself with your horse and have him or her get to know you. Approach the horse from the front left side. Horses are prey animals and can be skittish by nature, so a firm, calm greeting can reassure the animal.

These are just a few of the many outdoor activities people can enjoy

when the weather warms up. Try

taking exercise routines outdoors,

such as running on a path instead

of the treadmill. Swimming, walking,

gardening, and sports activities are

other fun ways to enjoy the great

outdoors

28 Issue 1 | V4 Magazine28 Issue 1 | V4 Magazine

E-CIGARETTES AND QUITTING SMOKING There is mixed information regarding the efficacy of e-cigarettes to help a person quit smoking.

Quitting smoking and losing weight

consistently top New Year’s resolutions

lists. In an effort to stop smoking, a

growing number of smokers are turning

to electronic cigarettes, or e-cigarettes, to help

them quit once and for all. Although e-cigarettes

are not currently regulated, the U.S. Food and Drug

Administration is weighing regulations in a market

that estimates suggest could be as big $5 billion in

2015. But are these devices safe? Or even effective?

There is mixed information regarding the efficacy of

e-cigarettes to help a person quit smoking. Some

studies point to e-cigarettes as a good method of

smoking cessation, while others say there’s limited

evidence to support those claims.

E-cigarettes typically contain liquid nicotine, which

is inhaled as vapor. The vapor resembles smoke

and can mimic the look and feel of smoking

traditional cigarettes. But e-cigarettes typically do

not contain any of the additional chemicals, such

as tar and other potentially toxic ingredients, found

in traditional cigarettes. Nicotine cartridges for

e-cigarettes also come in various concentrations

and flavors, and smokers can even purchase

nicotine-free replacement cartridges. Much like

users of nicotine patches or chewers of nicotine

gum, e-cigarette smokers can gradually lower

their nicotine doses over time. The American

Lung Association currently has not approved any

e-cigarette as a safe or effective method to help

smokers quit. They cite a study that estimates there

are nearly 500 different e-cigarette brands today

with varying levels of nicotine and the possible

presence of other chemicals. These e-cigarettes

are unregulated. The ALA says there is a great deal

more to learn about these products before they can

be recommended as a safe and effective way for

smokers to wean themselves off of smoking.

E-cigarettes may contain additional chemicals

besides nicotine. Studies have found detectable

levels of chemicals used in antifreeze in two leading

brands of e-cigarettes. Formaldehyde and benzene

have been detected in some e-cigarette emissions.

Other studies have found secondhand emissions

from e-cigarettes can prove harmful to nonsmokers.

While some organizations do not endorse

e-cigarettes, others state that they shouldn’t be ruled

out just yet. A 2014 study by British researchers and

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released in August 2014, the

American Heart Association said

physicians shouldn’t discourage

e-cigarette use as a last resort

to stop smoking. “If people

cannot quit at all and have tried

everything in the field, we would

not discourage them”, said Aruni

Bhatnager, the statement’s

lead writer. “It’s not something

we would suggest.” The AHA

recommends e-cigarettes only if

smokers refuse or are intolerant

of other options. People who

desire to quit smoking may look

to e-cigarettes to help their fight.

Although the safety and efficacy

of e-cigarettes remains open to

debate, cannot be proven, many

former smokers feel e-cigarettes

played a significant role in helping

them to quit smoking once and

for all.

published in the journal Addiction

found people were 60 percent

more likely to succeed in quitting

smoking using e-cigarettes

compared to would-be quitters

who tried a nicotine patch or

gum. Background information

in the report suggests that,

since the e-cigarette vapor only

contains nicotine and not tobacco

smoke, e-cigarettes may help

reduce cravings and withdrawal

symptoms.

Although some e-cigarettes may

contain harmful byproducts,

toxicity tests indicate they are

safer than regular cigarettes.

Some health experts believe the

benefits of quitting traditional

cigarettes outweigh the risks

posed by e-cigarettes.

The American Heart Association

agrees. In a policy statement

30 Issue 1 | V4 Magazine30 Issue 1 | V4 Magazine

SURPRISE GUESTS WITH HOMEMADE CRÊPESWeekend brunch hosts who want to forgo more familiar fare can spice things up with crêpes, a beloved dish in France that is popular in many other areas of the globe as well.

The following recipe for “Asparagus & Ham Crêpes” from Lou Seibert Pappas’ “Crêpes: Sweet & Savory Recipes for the Home Cook” (Chronicle Books) is a versatile dish that can be made into a vegetarian offering by simply omitting the ham.

Asparagus & Ham CrêpesMakes 8 crêpes

· 8 6- or 7-inch garbanzo flour or savory crêpes (see below)· 11/2 pounds asparagus spears, cut

into 1-inch diagonal lengths· 1 egg· 1 arge sweet white or red onion,

chopped· 3/4 cup ricotta cheese or natural

cream cheese at room temperature· 1/2 cup shredded Gruyére or

Emmenthal cheese· 3 tablespoons grated Parmesan

cheese· 2 garlic cloves, minced· 2 tablespoons minced fresh flat-

leaf parsley· 2 teaspoons minced fresh tarragon

or dill, or 1/2 teaspoon dried tarragon or dill· 2 ounces honey-baked ham or

Black Forest ham, julienned

Prepare the crêpes. Preheat the oven to 350 F. Steam the onion and asparagus in a covered container over boiling water until the asparagus is crisp-tender, about 5 to 7 minutes. In a medium bowl,

beat the egg and mix in the cheeses, garlic, parsley, tarragon or dill, ham, and steamed vegetables.

Spoon 1/2 cup of the filling in a ribbon down the center of each crêpe and roll to enclose. Arrange in a greased 9-by-13-inch baking dish. Bake in the oven for 10 to 15 minutes, or until heated through. Serve at once.

Savory CrêpesMakes 16 to 18, 6- or 7-inch crêpes

· 2 large eggs· 1 cup milk· 1/3 cup water· 1 cup all-purpose flour, preferably

bleached· 1/4 teaspoon salt· 2 tablespoons butter, melted, plus 2

or 3 tablespoons butter for coating the pan

In a blender or food processor, blend the eggs, milk, water, flour, salt, and the 2 tablespoons melted butter for 5 seconds, or until smooth. Stir down and repeat if necessary. Or, to mix by hand, sift the flour into a medium bowl and add the salt. Whisk the eggs until blended, mix in the milk and water and whisk this mixture into the flour and salt; stir in the 2 tablespoons melted butter. Cover and refrigerate for at least 1 hour (2 hours is preferable) or up to 24 hours.

Gently stir the batter if it has separated. Heat a seasoned 6- or 7-inch nonstick crêpe pan over medium-high heat until hot. Coat the pan lightly with butter, lift the pan from the heat and pour in 2 or 3 tablespoons of batter, tilting and rotating the pan to coat the surface. Cook until almost dry on top and lightly browned on the edges, about 1 minute. Loosen the edges with a metal spatula and flip the crêpe over using your fingers or the spatula, then cook the other side for about 15 seconds, or until lightly browned. Turn the crêpe out onto a clean tea towel to cool. Repeat with the remaining batter, wiping the pan with butter as needed and stacking the crêpes as they are cooked.

For serving immediately, cover the crêpes with aluminum foil and keep them warm in a preheated 200 F oven. For serving later, wrap them in plastic wrap in quantities intended for each use and slip them in a self-sealing plastic bag. Refrigerate crêpes for up to 3 days or freeze them for up to 2 months.

To make garbanzo flour crêpes, follow the savory crêpe recipe, but replace the 1 cup all-purpose flour with 2/3 cup all-purpose flour and 2/3 cup garbanzo flour.

V 4 R E C I P E

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INDIADestination

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New Delhi | Varanasi | Khajuraho | Agra | Ranthambhore National ParkJaipur | Judhpur | Udaopur | Mumbai

Upon arrival into the wonder that is India, one begins to sense a pulsating rhythm that seem-ingly orchestrates the multi-tiered democracy of over one billion inhabitants. Clearly, it is

impossible to look in a single direction and capture all of the colors, sights or sounds emanating from such a di-versified populace. Although the government recognizes Hindi as its Mother tongue, with 30 different languages spoken across the country, English is recognized as India’s second language and most Indians that a traveler will meet speak very proper English.With former palaces reserved for accommodations, exotic varieties of eastern and western cuisine available for one’s dining pleasure and welcomes normally afforded royalty, a journey to India offers remarkable rewards to the willing traveler. Every passing hour is unlike the last and differs from the one to follow. The country simply offers the grandest of touring pleasures, with monu-ments and templesEach of its cities and regions offer dramatically different venues, with their own wealth of historical and cultural treasures. The Taj Mahal, Fatephur Sikri, Red Fort and the river Ganges, the Pink City of Jaipur, the magnifi-cence of the Umaid Bhawan Palace in Jodhpur, and the fascinating Jain Temple in Jaisalmer speak to just a few of the remarkable treasures to be found when traveling the country. India never fails to provide the willing traveler with a genuine wealth of touring opportunities. If you have not already claimed the mark of a Traveler, surely it is time.

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