SHAPE KateHUDSON’s NEW ROCKING BOD!

Vitamin Water. A big NO-NO!

APRIL, 2016

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DTABLE OF CONTENTS

TABLE OF CONTENTS

3 GET RIPPED

4 HEALTHY LIVING WITH JUGOFRESH

6 SOULCYCLE MANIA

7 TO BE OR NOT TO BE GLUTEN FREE

8 6 SIGNS OF A GOOD WORKOUT

10 IS VITAMIN WATER A BAD IDEA?

12 POWER OF YOGA

16 SMART WATER

Message from the Editor You’re not going to be surprised to hear me say that print is very important, I’m sure, but I will tell you why. And I’ll even go one step further, which is, although I certainly don’t have insight into all of the financials of the Racher Ray brand, but I would guess that we’re not her main moneymaker, given that she has a national daily TV show. Obviously, we’re profitable and success-ful, but whatI will say is the magazine for her is her legacy piece, no offense to television at all,. but television doesn’t really have the longevity that a print product does. Despite all the personnel changes, don’t expect the quality of the fiction or the style of our content to change a whole lot.

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A fit, well-dressed man entered Jugofresh, the organic, unpasteurized, raw juice bar in South Beach, and eagerly approached the store’s own-er, Matthew Sherman.

“Can you recommend something for me today?” he pleaded. He then tapped his hand on his belly and continued to explain, “I went to The Bazaar at SLS Hotel last night. It was an all out, tapas-style night. I just feel so bloated.”

Sherman, a holistic life coach and founder of the bustling juice bar, asked whether he had had any water this morning, and then finished by recommending one of the menu’s agua tuya -- a listing of water-based juices, including caliente picante h2o ($4.50), a mix of alkaline water, maca extract and cayenne extract. His client paid and left happy, content with the quick solution for last night’s indulgence.

This client is just one of many fans and follow-ers that turn to Sherman for advice. The juice bar has only been open a few months, but it’s already developed quite the following.

One of my first visits was on a Saturday morn-ing. Jugofresh is conveniently located just down

Healthy LivingwithJugofreshthe block from Green Monkey, the cool yoga studio where locals flock for workouts centered in balance and meditation. The 9 a.m. class had just finished, and most yogis headed to Jugofresh to fill up on raw juices post-workout. Chatting about coconut sugar and bee pollen as casually as discussing the weather, the clien-tele is clearly buying into whatever Sherman is selling. I’ve only visited the juice bar on five occasions, but I’ve already added goji berries to my shopping list on supermarket runs. The bookmarks on my web browser now feature sites explaining coconut sugar and deer antler extract. I consistently make excuses to head to South Beach in the morning, just to grab a taste of a new juice, or new smoothie.

My quick smoothie run turned into a tedious twenty minute affair. The place was completely packed, with dozens of fit customers piled into the front of the 1,800-square-foot juice bar. Most of them looked healthy, radiant. Despite the high price tag for the smoothies ($8.50 to $19.99) and occasionally long wait times, the refreshing, nutritious result was clearly worth it.

Although he has sold his signature cleanses for a few years now, Sherman’s success is about

more than just his position as a holistic coach.He’s struck gold and is already expanding with a separate warehouse that will include juicing prep and a greenhouse. Jugofresh has developed a brand synonymous with a healthy lifestyle. And more and more people are buying into it.So what’s his secret? Well, one of the keys to Sherman’s success is the quality of product. He can talk to you about why he prefers flash-fro-zen coconuts from Thailand, rather than the fresh ones. He’s also quick to point out that details make a difference. When I asked him about the controversial effect of the highly saturated fat, coconut oil, on elevating blood cholesterol levels, Sherman diverted the ques-tion. He explained that studies regarding that topic are inconclusive and difficult to compre-hend, because it’s all about which coconut oil is being used. Jugofresh only uses raw unrefined coconut oil, and the team works alongside sets of Vitamix blenders and endless rows of Grade B maple syrup. It’s all about using the purest, more unrefined ingredients.

He also only uses organic produce, even if it means importing ginger from places as far as

Hawaii. “It’s hard to be organic from a business standpoint, because of the fluctuating prices due to availability,” he explains. “But I make sure that this doesn’t reflect the prices for the juices. These always remain consistent”. This all, of course, explains why my Jugofresh habit can get quite expensive.

It’s clear that dedication is a big part of the formula too. It takes five to six hours to complete the entire process for the nut milks, all of which are made in-house. Sixteen ounces of juice takes about 45 minutes to extract. “We are dedicated to being craftsmen in this process,” he reasons. All of the juices and milks are unpasteurized, so they must be consumed -- or discarded -- within a few days. No preservatives are added.

But design and branding also play a part on the Jugofresh effect. The store’s walls are lined with reclaimed wood, revealing a view of a vast open kitchen. The prep area is always spotless, and always busy. A couple of aluminum chairs line the bar, strategically designed to get customers in and out quickly. It all contributes to a cool,

contemporary natural feel. The menu is easily deconstructed, divided into categories: greens, detoxers, pura vida, agua tuya, dame leche and la chuperia. Next to the listing for la chuperia -- a set of raw, organic shots -- is the caption “Shots! Shots! Shots!... Everybody!” The names are playful, easily identifiable within Miami’s substantial Spanish-speaking crowd. The names of the juices and smoothies follow the same pattern. Like El Green-go ($10), a green juice with apple, celery, spinach, parsley and lemon. Everything about the place is catchy, and defi-nitely clever.

The love for this juice bar is quickly spreading. My Instagram and Twitter feeds have been slowly invaded with hashtags of #drinkmad-juice, all originating with visits to Jugofresh. More and more often, my friends pop up with pictures of themselves confessing love for their latest ten dollar jugo.

So, as for the Jugofresh effect, I’ll say we’re just beginning to see the start of it.

“It was all a dream. We are hoping not to wake up.”

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To Be orGluten is often blamed for weight gain, bloating and stomach struggles, but is it really all that bad? Read on to see if you need to eliminate it from your diet before hopping on the bread-banning bandwagon....

Should You Be G-Free?

What do celebs like Zooey Deschanel, Emmy Rossum, Elisabeth Hasselbeck and Chelsea Clinton have in common? They all follow glu-ten-free diets, thanks to severe wheat allergies that, if left untreated, can result in bloating, diarrhea, fatigue, malnourishment and even infertility and osteoporosis.

“Going g-free” has been trendy for a few years now, with proponents claiming that ditching wheat can melt away pounds, elevate sports performance and evaporate mental fogginess. The industry has exploded, mushrooming 27 percent since 2009 and surpassing $6 billion in sales in 2011, according to Mintel research. “Gluten-free is the new low-carb,” says Wendy Bazilian, DrPH, RD, author of The SuperFoodsRx Diet (Rodale) ?and a nutrition advisor at Golden Door Fitness Resort and Spa in San Marcos, Calif. But unless you are one of the 1 percent of Americans who truly suffer from actual Celiac disease, an autoim-mune disorder where the body attacks itself in the presence of gluten - a protein component found in wheat, rye and barley - or the 5 to 8 percent who are gluten-intolerant, eradicating gluten from your diet will not help you lose weight or boost energy. In fact, “many glu-ten-free products are packed with sugar and fat,” Bazilian warns. The good news: “When you eat a whole foods diet and have control over ingredients, the world is your oyster when it comes to eating gluten-free,” Bazilian promises.

The Goods on Gluten

Gluten is part of a protein found in three grains — wheat, rye and barley — which lends elasticity and chew to products like bread and pizza dough. In healthy individuals, these foods pose no problem. But in those with wheat sensitivities or allergies, gluten damages parts of the small intestine called villi, fin-ger-like projections lining the gut that absorb nutrients. “Imagine your gut is lined with a shag rug,” Bazilian suggests. “Those are the villi. Over time, Celiac disease flattens the rug, making it smooth like linoleum, so they can’t hang on to nutrients.”

Unfortunately, wheat is such a prominent part of the American diet that it can be extremely difficult to eradicate. Besides obvious culprits, like wheat bread, gluten hides out in soy sauce, malt vinegar, couscous, beer and wine, licorice, certain broths and energy bars, even communion wafers. Cousins of wheat, includ-ing spelt, kamut, farrow, durum, semolina and triticale, will also trigger allergies. Oats don’t contain gluten but may be contaminated during processing.

If you’re gluten intolerant, you’ll know it, experiencing nasty GI symptoms almost im-mediately after ingesting wheat, barley or rye. Celiac disease, on the other hand, may or may not result in bloating, gassiness, constipation or diarrhea. Instead, you may be irritable or depressed, or experience joint pain, a skin rash, anemia, mouth sores or weight loss. A gastro-enterologist or internist can diagnose gluten allergies through an intestinal biopsy and blood work. The next step is to meet with a dietitian who can help you chart out a meal plan.

It’s your choice, and only yours my crazy friend

Not To Be

“We did not find a beneficial or negative effect of a glu-

ten-free diet for athletes who had no clinical necessity for

the diet.”

SOULCYCLE MANIA!

There’s very little that’s relaxing about the social swirl of the Hamptons, but dead last on the chill-o-meter has to be the scene at a 250-year-old potato barn in Bridgehampton, where 70 people in workout gear—and diamonds, and Rolexes—clamor to get into SoulCycle, the popular indoor-cycling class. “If you weren’t sexy, confident, and strong, you wouldn’t be here,” says cult trainer Stacey Griffith as the crowd pumps away on stationary bikes to a house remix of Annie Lennox’s song about having everything money can buy except love. “You’re all sexy,” she shouts. “This is a sexy-ass sport right here!”That’s not entirely true—there is a lot of sweat-ing, grunting, and flinging of sweat onto the person next to you, too—but there’s no denying that everyone in the room feels good about themselves right now.

The SoulCycle formula—only in New York and Los Angeles at the moment, but, with Equinox’s purchase of the company last year, soon to be replicated in 60 locations, including Green-

wich, Connecticut, D.C., and San Francis-co—involves getting everyone hopped up on a cocktail of cardio fitness, motivational sayings, and the frisson of excitement that comes from overpaying for something worthwhile: the class, which lasts 45 minutes, begins at $32, making it perhaps the most expensive group fitness class in the country.

Finally, the crowd spills onto a sunny porch, enormous grins all around. “You’re a pound lighter and a quarter-millimeter taller,” says Griffith. Everyone sucks down raw coconuts, and dashes to the check-in desk, where a bevy of gorgeous, cheerful girls await them. “When can I get in again?” they want to know. “Can I get in tomorrow?”If this sounds unfun, that’s because it is, but it’s also a masterful psychological trick. The withholding creates that rare thing among the well-heeled—unfulfilled material desire. If this is a cult, it’s a cult of success—worshipping the ability to pay for classes, to buy the clothes, to live a life among the elite. In fact, SoulCycle has

introduced a “SuperSoul” package: for $60 per session, you can get into the coveted classes, like you always wanted.

Of course, there is more to this than the money. Once you gain entrée, SoulCycle seems to deliver on the thing that Griffith described—as the “outside person” looks better, the “inside person” begins to heal. The peloton, moving in motion together, is powerful. “We genuinely care about everyone here: “

This isn’t just a shtick,

this is a marriage in your soul.”

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Try the talk test next time you’re wondering whether or not your workout is working. If you find yourself having a hard time chatting mid-workout or tend to answer in short one to two word grunts instead of complete sentences, you’re doing something right.

Slowing down between final sets of weights? Standing up and pushing harder, but still slowing down over the remaining minutes of spin class?

“You want to work out at an intensity of 80 to 90 percent of your max,” Ryan says. For resistance training, Ryan suggests finding your one-repeti-tion max and doing 3 sets of 5 to 8 reps at 80 to 90 percent of that limit.

THE 6 SIGNS OF A GOOD WORKOUT

“YOU ARE ONLY CONFINED

BY THE WALLS YOU BUILD

YOURSELF”

Post-workout, you should feel like you pushed yourself, but you shouldn’t be so drained that you’re depleted—a good workout will leave you feeling like you still have energy, says Scott Weiss, C.S.C.S., a New York-based exercise physiologist who works with elite athletes.

After a strenuous resistance training session, excess blood is pumped to the muscles you just worked to bring in oxygen and nutrients and wash out metabolic byproducts (like lactic acid) and toxins, explains Ryan.

After a hard day in the gym, you should expect solid sleep, says Weiss. Specifically, look for undisrupted slumber, he explains: “You won’t wake up as much throughout the night.”

1. YOU COULDN’T HOLD A CONVERSATION.

2. YOU COULD BARELY FINISH YOUR LAST REP.

3. YOU KNEW YOUR NUMBERS—AND HIT THEM.

4. YOU WERE JAZZED MENTALLY.

5. YOUR MUSCLES SWELLED.

6. YOU SLEPT SOUNDLY.

10

Is Vita

min Water A

Bad Idea? Vitaminwater is a beverage brand owned by the Coca-Cola company.

There are many varieties, each with an attrac-tive name like “focus,” “endurance,” “refresh,” “defence” and “essential.”

As is reflected in the name, it is water that is enriched with vitamins and minerals. It is also claimed to contain natural colors and flavors.

However, Vitaminwater is also loaded with add-ed sugar, particularly fructose, which is linked to all sorts of health problems when consumed in excess.

Vitaminwater also has a “Zero” product line, with no added sugar. Instead, it is sweetened with erythritol and a refined sweet compound extracted from the stevia plant. The first three reasons do not apply to Vitaminwater Zero.

One 20 oz (591 ml) bottle of Vitaminwater con-tains about 120 calories and 32 grams of sugar, just about 50% less than a regular Coke.

However, it differs between countries which “type” of sugar is used.

In the US, they sweeten Vitaminwater with crystalline fructose and cane sugar, but in other countries they use mainly cane sugar (fancy word for sugar).

Crystalline fructose is the worst, being almost pure fructose (over 98%), while cane sugar is 50/50 of glucose and fructose.

If we look more closely, we can see that a bottle

of Vitaminwater (in the US) may contain about the same amount of fructose as a bottle of regular Coke.

That is because the majority of the sugar in US Vitaminwater is in the form of pure fructose, while fructose comprises only half of the sugar content of Coke.

Many studies show that fructose is the main harmful component of added sugar, not glucose (1, 2).

When it comes to weight gain/loss, what you drink is just as important as what you eat.

When you drink liquid sugar calories, your body does not compensate by making you eat less of other foods instead.

The calories coming from these sugar-sweet-ened drinks are then added on top of every-thing you eat.

Over time, this can lead to weight gain and increased risk of obesity and other related diseases (3, 4, 5).

Consumption of sugar-sweetened beverages is among the world’s strongest risk factors for obesity, some studies showing up to a 60% increased risk of obesity in children, for each daily serving (6, 7).

There is no reason why Vitaminwater should be any different. It is just another sugary beverage.

When it comes to weight gain/loss, what you drink is just as important as what you eat.

When you drink liquid sugar calories, your body does not compensate by making you eat less of other foods instead.

The calories coming from these sugar-sweet-ened drinks are then added on top of every-thing you eat.Over time, this can lead to weight gain and increased risk of obesity and other related diseases (3, 4, 5).

Consumption of sugar-sweetened beverages is among the world’s strongest risk factors for obesity, some studies showing up to a 60% increased risk of obesity in children, for each daily serving (6, 7).

There is no reason why Vitaminwater should be any different. It is just another sugary beverage.

One bottle of Vitaminwater provides 50-100% of the recommended upper limit for added sugar. Added sugar, especially fructose, is associated with a variety of diseases and health problems.

Most of the micronutrients in Vitaminwater are not needed, as most people are already getting more than enough. Any excess amount is sim-ply expelled from the body via urine.

Some Vitaminwater varieties contain vitamins A and E, which may have harmful effects when consumed in unnaturally large amounts.

At best, it is just a slightly “less bad” version of Coke.

“Wait, People Th

ought Vitamin

Water Was G

ood for You?”

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Through the practices of yoga, we discover that concern for the happiness and well being of oth-ers, including animals, must be

an essential part of our own quest for happiness and well being. The fork can be a powerful weapon of

mass destruction or a tool to create peace on Earth. Yoga, an ancient

but perfect science, deals with the evolution of humanity. This evo-lution includes all aspects of one’s being, from bodily health to self

realization. Yoga means union - the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of main-taining a balanced attitude in day to day life and endows skill in the

performance of one’s actions. Vogue and Self are putting out the message of yoginis as buff and perfect. If you start doing yoga for those reasons, fine. Most people get beyond that

and see that it’s much, much more.If I’m losing balance in a pose, I stretch higher and God reaches

down to steady me.

The Power of Yoga

In theory, practice and theory are the same.

SUP yoga or a Standup Paddling Yoga is practised on a paddleboard instead of a mat. There is a website where you can find a very convenient map with SUP yoga classes existing worldwide. When doing asanas on a paddleboard, you are more aware of the body weight transfer. This way it engages more muscles than regular yoga. You can get the benefits of both yoga and standup paddling during one class. Besides it’s hard to think of more peaceful surroundings than water. SUP yogis say doing Savasana on a paddleboard feels like floating on the cloud. Remember Jean Dawson - a centenarian from England who is still doing yoga? Well, she does Iyengar yoga. Iyengar Yoga focuses on precise body alignment. People are encouraged to use yoga blocks, cushions and belts to reduce the risk of injury and to fully experience each asana if you don’t yet have enough flexibility. Iyengar Yoga was developed as a form of Hatha Yoga in the 1970s by B. K. S. Iyengar. It is now a part of rehabilitation programs in many hospitals. If you think that you are too old to start yoga (which is almost impossible), Iyengar yoga classes are what will change your mind.Aerial yoga, also known as AntiGravity yoga, Air Yoga or Unnata Aerial yoga, was established in 2006. Using the hammock helps to decrease compression in the spine and to create space in the joints. While it may seem advanced at first glance, yoga teachers recommend Aerial yoga for beginners as well: some asanas are easier to master in an inverted position.For dessert, we’ve included Rage Yoga. This is by no means a new yoga discipline but rather an example of interpreting yoga practise to appeal to particular personalities. Rage yoga classes were created by Lindsay Istace from Canada in the beginning of 2016. She came up with the idea of Rage Yoga while going through a painful breakup. The class is held in the curtained corner of the bar. And there are glasses of beer, loud music and offensive gestures accompanying Rage Yoga practise. Istace believes that Rage Yoga helps fighting anger issues and appeals to yogis who don’t feel comfortable in the tranquil atmosphere of yoga classes and need a more laid-back yoga practise.

If you think that yoga is not for you, you just haven’t yet find your perfect yoga class. Try some of the above or keep looking!The more we learn about yoga, the more we realize the benefits aren’t all in the minds of the 20 million or so devotees in the U.S. Yoga helps people to relax, making the heart rate go down, which is great for those with high blood pres-sure. The poses help increase flexibility and strength, bringing relief to back pain sufferers. Now, in the largest study of yoga that used biological measures to assess results, it seems that those meditative sun salutations and downward dog poses can reduce inflammation, the body’s way of reacting to injury or irritation.

That’s important because inflammation is associated with chronic dis-eases including heart disease, diabetes, and arthritis. It’s also one of the reasons that cancer survivors commonly feel fatigue for months, even years, following treatment.

Researchers looked at 200 breast cancer survivors who had not practiced yoga before. Half the group continued to ignore yoga, while the other half received twice-weekly, 90-minute classes for 12 weeks, with take-home DVDs and encouragement to practice at home.

According to the study, which was led by Janice Kiecolt-Glaser, pro-fessor of psychiatry and psychology at Ohio State University, and pub-lished in the Journal of Clinical Oncology, the group that had practiced yoga reported less fatigue and higher levels of vitality three months after treatment had ended.But the study didn’t rely only on self-reports. Kiecolt-Glaser’s husband and research partner, Ronald Glaser of the university’s department of molecular virology, immunology, and medical genetics, went for stronger, laboratory proof. He examined three cytokines, proteins in the blood that are markers for inflammation.

Blood tests before and after the trial showed that, after three months of yoga practice, all three markers for inflammation were lower by 10 to 15 percent. That part of the study offered some rare biological evidence of the benefits of yoga in a large trial that went beyond people’s own reports of how they feel.

No one knows exactly how yoga might reduce inflammation in breast cancer survivors, but Kiecolt-Glaser lays out some research-based

suggestions. Cancer treatment often leaves patients with high levels of stress and fatigue, and an inability to sleep well. “Poor sleep fuels fatigue, and fatigue fuels inflammation,” she says. Yoga has been shown to reduce stress and help people sleep better.

Other smaller studies have shown, by measuring biological markers, that expert yoga practitioners had lower inflammatory responses to stress than novice yoga practitioners did; that yoga reduces inflammation in heart failure patients; and that yoga can improve crucial levels of glucose and insulin in patients with diabetes.Cancer is an obvious cause of stress, but recent research has pointed to another contributing factor: living in poverty. Maryanna Klatt, an associate professor of clinical family medicine at Ohio State University, has taken yoga into the classrooms of disadvantaged children. In research that has not yet been published, she found that 160 third graders in low-income areas who practiced yoga with their teacher had self-report-ed improvements in attention.

“Their teachers liked doing it right before math, because then the kids focused better on the math work,” she says. “Telling a kid to sit down and be quiet doesn’t make sense. Have them get up and move.”

“Yoga exists in the world because every-

thing is linked.”

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VVThe benefits of yoga provide both instant gratification and lasting transformation. In the fitness world, both are extremely important. Too much time with too few results can be incredibly discouraging, and monotonous routines week after week can lead to stagnation. Yoga can change your physical and mental capacity quickly, while prepar-ing the mind and body for long-term health.Yoga is for everyone

Most yoga studios and local gyms offer yoga classes that are open to all generations and fitness levels. It’s exciting to enter a room full of young teens, athletes, middle-aged moms, older gentlemen and even fitness buffs and body builders. Everyone can feel accepted and included and, unlike other sports or classes that focus on niche clients, yoga tends to have open arms. Whether you like to say “Om” or you can’t stand the word “yogi;” whether you are 92, 53, or even 12, yoga can help you.Yoga encourages overall health and wellness

Yoga is not just about working out, it’s about a healthy life-style. The practice of yoga allows students to be still in a world consumed with chaos. Peace and tranquility achieved through focused training appeals to everyone.

Yoga’s deep breathing and meditation practices help foster an inner shift from to-do lists, kids and spouse’s needs, financial concerns and relational struggles to something a little bit bigger than the issues you face. Yoga helps relieve stress and unclutter the mind, and helps you get more focused.Yoga has many faces

One of the benefis of yoga is that you can choose a yoga style that is tailored to your lifestyle, such as hot yoga, power yoga, relaxation yoga, prenatal yoga, etc. Whether you prefer you’re at home, in a private session, watching a DVD or at a studio or gym, there are a huge variety of options available to suit your goals and needs.

If you are a yoga beginner, Hatha yoga, which focuses on basic postures at a comfortable pace, would be great for you. If you

want to increase strength through using more of your own body’s resistance, power yoga may be right for you. There is a great online yoga program at Gaiam Yoga Studio that focuses on Hatha yoga.

If you are ready for a deeper practice, Advanced Yoga, or Bikram, also called “hot yoga,” may be just what you are look-ing for. In Bikram yoga, the room temperature is set to around 100 degrees Fahrenheit, resulting in greater elimination of toxins from the body through the increased production of sweat. No matter your fitness level, fat percentage, or health history, yoga has a place for you.Strength training and flexibility

Yoga’s focus on strength training and flexibility is an incredi-ble benefit to your body. The postures are meant to strengthen your body from the inside-out, so you don’t just look good, you feel good too. Each of the yoga poses is built to reinforce the muscles around the spine, the very center of your body, which is the core from which everything else operates. When the core is working properly, posture is improved, thus allevi-

ating back, shoulder and neck pain.The digestive system gets back on track when the stretching in yoga is coupled with a healthy, organic diet.There’s a common saying cited by non-yogis as a reason not to practice and pose: “It’s boring.”That’s an understandable sentiment — some people just don’t find the same kind of stress release in yoga as they do in, say, kickboxing — but with a new take on the practice, called “Rage Yoga,” there may be more folks flocking to the fitness activity than ever before.

Created by a Calgary, Canada resident named Lindsay-Ma-rie Istace after “the really painful breakup of a long term relationship,” Rage Yoga is meant for those who are hoping to improve their posture and flexibility, but have never felt at ease in a modern yoga studio.Or for those who just have a little extra aggression they need to work out.

“You’ve come to the right place.”

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