All Faiths Welcome • Pre-K through Eighth Grade • Indexed Tuition Available • All Saints’ Episcopal Day School • 6300 North Central Avenue • Phoenix, Arizona 85012 • 602.274.4866 • www.aseds.org • www.facebook.com/PhoenixASEDS All Saints’ Episcopal Day School admits students of any race, color, or national origin. Join Us For an Open House on Januar y 13, 2016 Educating Children Head to Soul Since 1963, All Saints’ Episcopal Day School has offered a top-tier education while encouraging students to realize their highest potential as lifelong learners, artists, athletes, and leaders of the future. Our teachers teach what they love. We employ 17 specialists in the areas of music, Spanish, physical education, band, art, religion, library, and technology. We also have a full time school counselor, a Learning Resource Coordinator, and Technology and Design Thinking Specialist. In recent history, 99% of our graduates were accepted to their first-choice high school. Come see why 90% of alumni respondents rate their overall satisfaction with All Saints’ as “high” or “very high.” — Independent Alumni Survey Page 26 January 2016 By Josh Cutlip New Year’s resolutions are a great way to start off the year: new goals, new year, new you! One of the most common resolutions includes working out more or eating healthier; however, it can be difficult to follow through on your yearlong promise. I have five tips for how you can live a healthier lifestyle by making some minor adjustments in your day-to-day schedule. 5. Walking or running Yes, Phoenix is notorious for the hot sunny days, but for the next five months there is nothing but cool weather that is perfect for outdoor exercise. Thirty minutes of walking, jogging or running will help boost your metabolism, burn calories, relieve stress, the list goes on! Try going on long walks after dinner, or a well-paced run in the morning to help get your body going! 4. Home cooking I have written about plenty of amazing restaurants in Phoenix and Scottsdale, but my favorite place to eat has to be my mother’s kitchen. It can be a lot of fun to get out of the house for dinner, but try cooking dinner at home a couple times a week. If you do the cooking, you know exactly what ingredients are going into your meals, how much salt and sugar you use, and you can control the portion sizes. A lot of restaurants tend to serve large portions that can be high in sodium (especially fast food). Home cooking can be the right adjustment to creating a healthier diet. 3. Multitask A lot of exercises don’t require a lot of concentration and you can combine them with reading a book or magazine while burning some calories. If you have a gym membership but you feel more like staying home with your latest issue of Arcadia News so you can read the Gimme 5 column, bring it with you to the gym and read while you ride a stationary bike, or go for a walk on the treadmill. Another easy way to multitask those calories away is by watching TV. Yes, I said watching TV. During every commercial you can do lunges, situps, pushups, jumping jacks, or any exercise you like until your show returns. You can also do ten pushups (or situps, jumping jacks, etc.) every time your favorite team scores if you’re watching a game. Anything that keeps you active and moving will work just fine. 2. Spinach is key Don’t worry, you don’t have to go full Popeye and get a pipe and some tattoos, but you should follow his advice about spinach. Spinach is a great source of iron, beta carotene, magnesium and vitamin K, all of which contribute to metabolisms and help boost your immune system. Most fruits and vegetables are just as good because they can be relatively low in calories, yet filling at the same time, but spinach packs a nutritious punch by helping to keep your body healthy. Throwing some spinach in a mixed salad, cooking it for a side, or using it in a sandwich are easy ways to mix it in to your daily diet. 1. Alternative transportation Arcadia is a biker-friendly neighborhood and the canal along Indian School Road provides a trail from Safeway all the way to Fashion Square. Now, of course riding your bike to Safeway for a week’s worth of groceries is a bit unrealistic, but if you are going to a restaurant close to home, it’s easy to ride your bike into Old Town Scottsdale and find a spot to park it while you grab a delicious (and hopefully nutritious) meal. If you’re going out for dinner, I’m guessing it’s because you tried to take my advice about cooking at home, but you already ate all of your spinach so you had no other option but to go out. Of course that’s why. Like I was saying, there are plenty of restaurants within biking distance. For example, O.H.S.O. is right on the canal and even provides a bike rack and a back entrance, so you can easily ride and dine. Bonus: Treat yourself Being healthy is a great goal to have, but it is hard work. Quitting on sweets cold turkey can cause you to relapse easily and then binge eat when you have the slightest craving, so make sure you celebrate the small victories. You don’t need to celebrate with a big piece of cake, but pieces of dark chocolate will do the trick. Dark chocolate and cocoa powder provide antioxidants that will do your body some good, so don’t completely quit on your sweet treats. Keeping them as a small part of your diet might help you in the long run. Gimme 5: Easy changes for a better you

from your friends at Pete’s Happy New Year!!! Happy New Year!!! x Burgers, Dogs, Burritos x Scrumptious Fish & Chips! x Drive Through/Take-out Orders are Our Specialty x Now Offering Children’s Menu at Some Locations! Need a menu? Visit our web site: www.petesfishandchips.com x 3920 S. Central Ave., Phoenix x 4121 N. 44th St., Phoenix Fax: 602-952-9233 x 5516 W. Glendale Ave., Glendale x 9309 W. Van Buren, Tolleson We’re happy to serve you at any one of our 8 convenient Valley Locations x 22 S. Mesa Dr., Mesa x 1017 E. Apache Blvd., Tempe x 1111 E. Buckeye Rd., Phoenix x 2628 W. Van Buren, Phoenix HAPPY NEW YEAR ARCADIA! FROM YOUR FRIEND S AT THE TEEPEE TRY OUR NEW TEEPEE FROZEN MARGARITAS WITH NEW DELICIOUS FLAVORS COME IN AND CHECK OUT OUR NEW DRINK MENU WE HAVE FULL CATERING SERVICE, OR BOOK YOUR PRIVATE PARTY ON ONE OF OUR PATIOS CALL KATHY AT 602-300-7133 FOR CATERING OR RESERVATIONS NOW SERVING ON OUR PATIO WARMED BY A COZY FIRE OPEN NEW YEARS 602-956-0178 | 4144 E. Indian School Rd. Page 27 January 2016 FOOD WISE in phytic acid as well. Again, soaking and sprouting nuts removes the phytic acid and allows for better nutrient absorption. 2. Organic, raw dairy works for many – Raw dairy is high in nutritional value and many can tolerate it just fine and even thrive from its quality nutrition. In addition, organic yogurt and cottage cheese is fermented and contains valuable live cultures which makes it easier to digest and can help repopulate gut flora. 3. Too restrictive – While I was on the Paleo diet, even though I looked and felt great, I would have massive cravings and occasionally binge on super unhealthful foods. Opening the door for some grains, Stevia, dairy, chocolate, wine and quality protein powders created more balance in my life. 4. Paleo and Pudgy – The Paleo diet limits, but does not exclude honey, molasses, dates and other sweeteners. As such, there are many delicious Paleo dessert and baked goods recipes online that, while significantly more healthful than a processed choice, certainly do not contain less calories. Simply eating Paleo is a healthful choice from a nutritional perspective, but may not result in continued fat loss. Some people thrive on eating higher amounts fat and protein with less carbohydrates, while others find the most success on lighter, higher carb meals. Finding the right balance of protein, fat and carbohydrates that works best for you is critical when looking to alter body composition. What the Paleo diet does have right is encouraging whole, unprocessed, organic foods, eliminating a reliance on processed carbohydrates, and removing the fear of nutrient dense, satisfying fats like coconut oil, butter and ghee from pastured cows, avocado oil, red meat and eggs. By Andrea Barkley It’s a popular, controversial diet with a passionate tribe of followers who adhere to eating only foods that our Paleolithic ancestors would have eaten. The philosophy restricts all grains, dairy, hydrogenated fats, soy, alcohol and sugar and promotes eating organic, whole, unprocessed food with plenty of healthful fats. Despite the many restrictions, the Paleo diet can be delicious and satisfying, with meals like grass-fed steak, roasted sweet potato and steamed greens slathered in butter from pastured cows. There are many, many pros to the diet, including reduced intake of fast food, gluten, processed carbohydrates, sweets and overall empty calories. Despite having personally practiced a fit and healthy lifestyle for many years, at one point I began battling bloating, digestive upset and fatigue. I started with a more “Primal” approach, which is a less restrictive plan that includes dairy, chocolate and wine. I never felt better. Kicking grains and processed foods like energy bars left me feeling vibrant and chock-full of energy. However, I still suffered from extreme bloating and relied heavily on supplements for digestive support. I decided to go all the way Paleo in an effort to heal my gut. I did feel good, but over time found that certain parts of Paleo didn’t work for me, including: 1. Not soaking and sprouting – All grains contain something called phytic acid, which is an antinutrient. It’s nature’s way of protecting and ensuring its long-term survival. Paleo doesn’t mention that soaking and sprouting grains removes the phytic acid. By avoiding gluten, I have discovered that I enjoy lentils, beans, oats and rice. In addition, Paleo allows for generous consumption of nuts, yet nuts are quite high The truth about the Paleo diet