young

QINGDAOEXPAT MAGAZINE

YOUNG ARTISTS OF THE YEAR

SPANISH RECIPES

EXTREME SAILLING SERIES

YATCH RACE

MARCH 2014

HOW TO KEEPYOUR HAIR HEALTHY

THE HAIR DOCTOR GIVES US THE SOLUTION

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IN THIS ISSUE

Qingdao Sailing

4 Extreme Sailing Series

11 Round the World Yatch Race

What’s cooking in QD?

7 Spanish Tortillas

8 Orange and Avocado Salad

Qingdao Wellness

14

Whole Grains

Out and

About

13

QICC Events

15

Young Artists of The Year

Wellness & Health

9 Hair tip from The Hair Doctor

16

QINGDAO EXPAT MAGAZINE

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Musings of the Creative team

Dear Readers

We are back! Our team is pleased to connect you with theinternational community of Qingdao through this issue.

This month, we are sharing with you some really valuabletips for keeping your hair healthy. Also keeping you postedabout Extreme Sailing Series and Round the World Yatch Race.

Spanish recipes are part of our March Expat Magazine. We hopeyou enjoy the reading!

The next big events coming up for you are:

The creative team.

Young Artist of the YearApril 19th – see inside for details.

QICC Easter PartyApril 12th - see inside for details

Editor in Chiefqdexpatmageditor@gmail.com

Creative DirectorBruna E. Masalin

Editorial Team

Preeti Chaudhary

Events, Website& E communications

Preeti Chaudharyinfo@qingdaoexpat.com

ContributorsBruna E. Masalin, Preeti Chaudhary,

Donne Liddiard, Marit Rambech, Steve Mather, Jen Gallogly,

Anna Igumnova, Leonie Corcoran, Sandor Nagy, Rita Nielsen & Extreme Sailing Series

Cover PhotoBruna E. Masalin

Qingdao Expat Magazine - 4

Resounding victory for Alinghi after an action-packed week on the Singapore Stadium Racecourse- Down to the wire for second and third place – with a penalty in the final race for Emirates Team New Zealand throwing away their chances of a podium finish. - Three returning teams from 2013 take race honours – Alinghi, The Wave, Muscat and Realstone – despite Realstone missing the penultimate days racing. - Singapore, with the support of Local Main Partner Aberdeen Asset Management, delivers one of the most action-packed Acts in the eight-year history of the elite level Stadium Racing circuit, with an estimated 30,000 spectators getting front-row seats.

Extreme Sailing Series

The opening Act of the Extreme Sailing Series™ more than lived up to all the pre-season hype and expecta-tion, where the new teams got stuck in on the Singa-pore stadium racecourse – but couldn’t quite topple the old order – with three returning teams from 2013 taking honours. An estimated 30,000 spectators watched over four days, as Ernesto Bertarelli’s Swiss team Alinghi sailed a near perfect regatta, with Morgan Larson, Stuart Pollard, Pierre Yves Jorand, Nils Frei and Yves Detrey, �nishing more than 50% of the 29 races in the top three. The team had the Act wrapped up before the �nal double-points race – a feat rarely seen on the circuit. “We couldn’t have dreamed for a better start,” com-mented an ecstatic Larson after racing. “It was challeng-ing here and with the level of competition a couple of notches higher this season, I think we just carried on from last year and we’re the only team that hasn’t changed any of our crew. We will try and build on from last year and enjoy this victory!”

The outcome of who would be stood to the left and right of the Swiss team on the podium was not so clear-cut, with Emirates Team New Zealand, The Wave, Muscat and Realstone all vying for glory. The Kiwi’s came �ying o� the start line in the �nal race, but it all went wrong for Dean Barker and his team shortly after that, and a penalty in the �rst beat for a port-starboard incident against The Wave, Muscat, lost them not only second place to the Omani boat, but third place to the Swiss. Barker commented: “It’s the �rst time we have raced together in �ve months, and our �rst time back on the circuit since 2011, and for sure we wanted to get a podium here, but couldn’t get away with it. We’re still rusty and have to focus our thoughts, but we’ll get there. We de�nitely had a great time here in Singapore.”The reigning champions on The Wave, Muscat have a new line-up this year, including double Olympic gold medallist Sarah Ayton – one of �ve women competing in Singapore.

Qingdao Expat Magazine - 5

The opening Act of the Extreme Sailing Series™ more than lived up to all the pre-season hype and expectation, Skipper Leigh McMillan, who has been a dominate force in the Extreme 40 class for the last two years, looked ahead to what is shaping up to be a fantastic year of competition.

The Swiss team Realstone led the regatta after day one, and even missing a days racing after a collision earlier in the week couldn’t stop Jerome Clerc and his men, with a third place in the �nal race enough to clinch third place overall. “This is our best result since our debut in the Extreme 40 Racing. It wasn’t easy at all and we have been through every emotion this week but we have �nished really strongly. It proves that we are working in the right direction, although there are obvious improvements we can make – well done to Alinghi who just dominated over the event.”

While the regatta in Singapore may have gone to the old-guard, the new teams pushed them the whole way, with eight of the 12 boat �eet sailing to race victories over the course of the last four days. While some of the new faces struggled for consistency, they all showed moments of winning brilliance, and the battle mid-leaderboard was �erce, with Groupama sailing team and their multihull expert skipper Franck Cammas, who last competed in the Series in 2010, clinching �fth place from the experienced hands on Red Bull Sailing, by just four points. Ben Ainslie’s team, J.P. Morgan BAR, which includes some of the UK’s top sailing talent, �nished the regatta on a high, winning the �nal double-pointer to bring the Act home in seventh place. Eighth and ninth went to two previous Series winning helms, who �nish the Act tied on points – Gazprom Team Russia, with two-times Series winner Paul Campbell-James on the tiller and Russian Igor Lisovenko as skipper, and winner of the inaugural Series, Rob Greenhalgh, with his team Oman Air. The Danish SAP Extreme Sailing Team brought home the event in tenth place.

“I think it’s great that we are proving the quality of the �eet for the last two years and how competitive it has been. But by no means do we think it will remain that way and we are going to have a lot on our hands in the upcoming events. We are just delighted to �nish in second place and kick o� the season with a great result.”

The local boat Team Aberdeen Singapore, supported by Host Venue Partner Aberdeen Asset Management, made an extraordinary comeback after yesterdays’ huge crash with Groupama sailing team, to be back on the racetrack today, and even upgraded their position on the overall standings to eleventh place ahead of GAC Pindar. Skipper Molo-ney summed up the atmosphere, and the feeling amongst the �eet this week. “We’ve had an amazing and spectacular time in Singapore. This venue is the encompassment of the stadium format – wind, bumps and scrapes. It’s amazing for spectators and really di�cult to sail with all the

wind shifts around the buildings. No spot in the world lets us sail like this. For the sailors it was completely full on.”

The Act in Singapore will be remembered as one of the most action packed Acts in the eight-year history of the elite level Stadium Racing circuit. The next stop is Muscat, Oman – in just over three weeks time.

young

Position / Team / Points

1st Alinghi (SUI) Morgan Larson, Stuart Pollard, Pierre-Yves Jorand, Nils Frei, Yves Detrey 217 points.

2nd The Wave, Muscat (OMA) Leigh McMillan, Sarah Ayton, Pete Greenhalgh, Kinley Fowler, Nasser Al Mashari 193 points.

3rd Realstone (SUI) Jérôme Clerc, Arnaud Psarofaghis, Bruno Barbarin, Thierry Wassem, Sebastien Stephant 178 points.

4th Emirates Team New Zealand (NZL) Dean Barker, Glenn Ashby, James Dagg, Jeremy Lomas, Edwin Delaat 168 points.

5th Groupama sailing team (FRA) Franck Cammas, Sophie de Turckheim, Pierre Leclainche, Thierry Fouchier, Devan Le Bihan 160 points.

6th Red Bull Sailing Team (AUT) Roman Hagara, Hans-Peter Steinacher, Mark Bulkeley, Nick Blackman, Haylee Outteridge 156 points.

7th J.P. Morgan BAR (GBR) Ben Ainslie, Nick Hutton, Paul Goodison, Pippa Wilson, Matt Cornwell 152 points.

8th Gazprom Team Russia (RUS) Igor Lisovenko, Paul Campbell-James, Alister Richardson, Pete Cumming, Aleksey Kulakov 128 points.

9th Oman Air (OMA) Rob Greenhalgh, Tom Johnson, Will Howden, Hashim Al Rashdi, Musab Al Hadi 128 points.

10th SAP Extreme Sailing Team (DEN) Jes Gram-Hansen, Rasmus Køstner, Thierry Douillard, Peter Wibroe, Nicolai Sehested 126 points.

11th Team Aberdeen Singapore (SIN) Nick Moloney, Adam Beashel, Scott Glen Sydney, Tom Dawson, Justin Wong 82 points.

12th GAC Pindar (AUS) Seve Jarvin, Troy Tindill, Ed Smyth, Sam Newton, Alexandra South 59 points.

Extreme Sailing Series™ 2014 Act 1, Singapore standings after Day 4, 29 races (23.02.14)

Article and Pictures: Courtesy - Extreme Sailing Series™

Spanish Tortilla

INGREDIENTS

6 medium potatoes, diced2 small onions, coarsely chopped½ teaspoon salt, plus ½ teaspoon2 tablespoons sun�ower oil, plus 2 tablespoons500g of Broccoli7 eggs¼ cup milk

METHOD

1. In a medium bowl mix the potatoes, broccoli, onions and ½ teaspoon salt by hand.

2. Heat 2 tablespoons of the oil in a large non-stick frying pan and fry the potatoes, broccoli and onions on low heat. Cover with a lid for 5 minutes until golden brown. Remove from heat and drain o� excess oil.

3. Break eggs into a medium bowl. Add remaining salt and milk and whisk vigorously until frothy. Add the potatoes, broccoli and onion to the eggs and mix until fully integrated.

4. Clean the frying pan and return to stove.

5. Heat the remaining 2 tablespoons of oil on a high heat and pour in the mixture, moving it around in the pan to help the tortilla to rise.

6. Fry until golden brown, stirring occasionally until it has set. Then turn down the heat to allow the inside to cook.

7. After a few minutes turn up the heat in order to brown the tortilla.

8. When it is cooked place a large plate over the frying pan and �ip the tortilla onto it. Return to the pan and fry the other side until golden brown.

SALAD

SPANISH RECIPE

&ORANGE

AVOCADO

INGREDIENTS

1 head of lettuce1 cucumber, unpeeled1 purple onion, �nely chopped2 avocados cut into thin slices5 oranges segmentedJuice of 1 lemon15ml vinaigrette2 pinches chilli powdersalt

METHOD

1. Pour the lemon juice on the avocado to stop them blackening.2. Mix all the ingredients together in a large salad bowl.3. Add the vinaigrette seasoning and salt.4. Season with the chilli powder.5. Remove from the refrigerator just before serving.

You and your hairin tune withnature

Hair Care

Tips from theHair Doctor

1. Natural ShampooQuarter cup of water Quarter cup of liquid castile soap Half teaspoon of organic sun�ower oil. Mix together, store in a bottle and use as you would any normal shampoo. Rinse well

2. Oily Hair Rinse Quarter cup of dried rosemary Simmer in one and half cups of water, strain and discard the rosemary. Use the mixture as a �nal rinse after shampooing.

3. Dry Hair ShampooQuarter cup of liquid castile soap Quarter cup of aloe vera

One teaspoon of pure veg glycerine Quarter teaspoon of organic avocado oil Mix together, store in a bottle and shake well before use. Allow the mixture to sit in the hair for a few minutes before rinsing. Rinse out with cool water.

4. Hot Oil treatmentQuarter cup of organic soyabean oil 8 drops of sandalwood oil8 drops of lavender oil 8 drops of geranium oil Mix well. Warm the oil and apply to damp hair. Wrap the hair with plastic wrap and a hot towel and leave for 20 minutes. Lightly shampoo out.

This month we show you some "natural" choices for hair products that you can prepare at home and save a buck.

Hair Care

5. Hair Texturizer One cup of pure water 2 teaspoons of sea salt 4 to 5 drops of lavender essential oil Put everything into a spray bottle and shake well. Apply to damp hair and dry naturally.

6. Frizz Control One aloe vera leaf Snip o� both ends of the leaf and apply a dollop to your hands.Work it through your hair.

7. Natural Hair SprayHalf a lemon Half an orange 2 cups of water One ounce of rubbing alcohol Chop the fruit into peices and put into a pot with the water. Boil until reduced by half, cool,strain and place into a spray bottle. Cool in the fridge. Add the rubbing alcohol and store at room temperature for two weeks. Add more water to reduce thickness if needed.

8. Texture and ShineNivea Soft Face Creme The Hair Doctor's secret trick. Apply to damp hair and style as you like.

Best wishes,Steve, The Hair Doctor

Living in a "Chemical and additive" world these days, with endless choices of hair products that either work somewhat or torture your hair, its nice to get back to nature.

Word from the Hair Doctor: The secret for healthy hair is good nutrition.

Clipper Race �eet heads for Qingdao

It was dramatic start to Race 9 for the 12-strong Clipper Race �eet who left One15° Marina, Sentosa Cove Singapore this week ahead of the 2,500 mile race to Qingdao, China.

This notoriously tough race will see temperatures plunge from the tropics to sub-zero conditions as the �eet beats into biting winter headwinds. Exceptionally choppy seas are anticipated o� Taiwan due to the ’wind over tide’ e�ect created between northerly winds over the notorious Black Snake current.

ROUND THEWORLDyatch race

The next generation: Clipper 13-14 Round the World Yacht Race

The Clipper Race �eet has reached the halfway mark of the 40,000 mile, 11 month long race since leaving St Katharine Docks in London last September and for the Chinese entry Qingdao – it is the homecoming race.Qingdao skipper Gareth Glover said: “We’re ready and we’re looking forward to this race; it’s our home leg so it’s the one we’ve been waiting for. I do think there is some apprehension on the boat though, which is natural. We’ve got some di�cult

conditions ahead of us although the forecast ahead doesn’t look too bad at the moment so we’re trying to be optimistic. All the crew are keen for a home leg win so we’re hopefully going to get a podium position.“Tactically, this race is upwind. Its 750 miles to the Scoring Gate, so we’ll be looking to get a good start and get those early points secured. It’s then another 900 miles to Taiwan where we expect to get the rougher weather; it’s going to get choppy, there will be lots of sail changes and big seas.

“I’ve got quite good knowledge of this race because I did it in 2012, so hopefully I can reassure the crew about some of the conditions we’re going to face. I’m quite con�dent and I hope it is going to give us a little edge over the others but we’re still going to have to push hard and do our best at every moment to have a hope of claiming maximum points.

“I went to Qingdao on the last race so I know it will be a great reception. My Chinese crew are helping to teach me a few Mandarin words so I have a bit of time to practice those before we get there. Sailing into Qingdao, on the home boat is going to be a moment and a memory which we will all keep forever with us I am positive.”

Qingdao round-the-world crew member Kun (Vicky) Song, who is vying to become the �rst Chinese woman to sail round the world is very excited to be heading home, despite knowing this will be a very tough race. She commented: “Everyone has warned us about the rough seas we can expect so I am a little bit nervous. But I will get through it.”She is particularly looking forward to being reunited with her mother who is currently receiving treatment for cancer in hospital. “I have been away from home for more than six months. I saw my mum on an internet video link just two days ago, but it’s not the same as being able to give her a big hug. She has timed her hospital treatment so that she can come and greet me at the marina in Qingdao,” added Vicky.

The �eet is expected to reach China between 7-9 March to a spectacular welcome from the people of Qingdao. This will be the �fth time the Clipper Race has visited the city, which was home to the sailing events of the 2008 Beijing Olympic Games. Come and visit the �eet at the Olympic Sailing Harbour, Qingdao. The race to San Francisco, USA starts Sunday 16 March.

To �nd out more, visit: www.clipperroundtheworld.com

Events

1. Natural ShampooQuarter cup of water Quarter cup of liquid castile soap Half teaspoon of organic sun�ower oil. Mix together, store in a bottle and use as you would any normal shampoo. Rinse well

2. Oily Hair Rinse Quarter cup of dried rosemary Simmer in one and half cups of water, strain and discard the rosemary. Use the mixture as a �nal rinse after shampooing.

3. Dry Hair ShampooQuarter cup of liquid castile soap Quarter cup of aloe vera

PILATES

We now o�er Pilates classes for adults on Mondays and Thursdays in Huangdao from 16:30 to 17:30 and Wednesdays in Qingdao from 16:30 to 17:30. Each lesson cost 50RMB per person. Please email: www.info@qingdaocommunitycentre.com if you are interested in attending.

AYI TRAINING COURSE

Ming, an experience Ayi from Qingdao will host an Ayi traning course on Friday 7 March from 13:30 - 15:00 at YCIS Qingdao. This course is open to all Qingdao expats and their Ayi. Ming is �uent in both English and Chinese. If you are interested in attending please send us an email: info@qingdaocommunitycentre.com.

GFU Football club

QICC/GFU Soccer Saturdays are returning!! It will be a 4 Week Session starting on Saturday 26 April. Address: YCIS Qingdao Campus (Building 7 Haowangjiao, 36 Laoshan Rd.崂山路36号好望角7号楼)Two Age Groups09:00 – 10:30: 5,6 and 7 year olds10:30 – 12:00: 8,9 and 10 year olds Price: 300RMB per child (Excludes Soccer Kit)Professional soccer coaching from Great Football United. Refreshments and snacks available at each session!Please send an email to: junior.reg@greatfootballunited.com to register your child.

BASKETBALL FOR ADULTS

Our weekly basketball games for adults continues on Mondays from 18:00-20:00 in the YCIS Huangdao gym. All expats are invited to join no matter what level of skills they possess. There is no fee for this activity. For more information please email: info@qingdaocommunitycentre.com

Events from QICC (Qingdao International Community Centre)

Events

EASTER FAMILY EVENT

Join us for a fun-�lled Easter party at QICC on Saturday 12 April from 14:00 - 17:00. There will be lots of fun activities such as crafts, bouncy castle, balloon man, Easter egg hunt for children, sports and an Easter Market! Food and refreshments will be on sale too! Tickets cost 30RMB per person and can be purchased from YCIS Qingdao or from the QICC. Children 3 years and younger do not need a ticket! For more information or to purchase tickets please email: info@qingdaocommunitycentre.com

YCIS (Yew Chung International School of Qingdao) together with REDSTAR is hosting an Art Gallery event that is open to everyone in Qingdao. The contestants must be from 3 up to 18 years old. You don’t have to be a professional artist or have years of painting experience to enter - all you or your child need is a passion for painting!Winners & Prize:This year, there will be four equal winners, prizes will be sponsored by YCIS. Kids from di�erent ages will have chances of being in �rst place in the competition, indenpendent of their abilities.How to enter:Closing date for submissions is April 10th, 2014. All submited artwork will be exhibited at REDSTAR o�ce and all three winning entries will be exhibited in the REDSTAR Family Guide (June issue). There is no limit to the number of entries and all artwork must be recent (no earlier than 2012) unpublished work of the submitting artist. No specifc artwork size is required.

April 19thFrom 10am to 4pmREDSTAR office

youngartists

2014

of the year

Events

youngartists

2014

of the year

Attractions:Four different food stationsDrinks Painting & Recreation room for kidsPhotoboothArt Gallery Exhibition

Winners & Prize:Basket with yummy goods and art materialFour equal winners (from 3 to 18 years old)Groups: Group 1: 3 to 5, Group 2: 6 to 10, Group 3: 11 to 14, Group 4: 15 to 18. Prizes will be sponsored by YCIS

Categories:1. Urban Spring 2. Summer Memories3. Life in China 4. Globalisation5. Abstract & Experimental Art

Do you want to enter the competition?More info:YCIS Qingdao - Tel: (86 532) 8880 0003Email: masalin.bruna@qd.ycef.com

YEW CHUNG INTERNATIONAL SCHOOL OF QINGDAO PRESENTS

FREE Entrance (food and drinks not included)

April 19thFrom 10am to 4pm at REDSTAR office

Creative 100 Industry Park,Room 401, Building 3100 Nanjing Lu, Qingdao.

Submit artwork by10th of April

At REDSTAR or YCISIMPORTANTPlease ensure that each painting entry is clearly marked with: Full Artist name, Telephone number, Age, Title of painting and Category.

Welness & Health

conditions ahead of us although the forecast ahead doesn’t look too bad at the moment so we’re trying to be optimistic. All the crew are keen for a home leg win so we’re hopefully going to get a podium position.“Tactically, this race is upwind. Its 750 miles to the Scoring Gate, so we’ll be looking to get a good start and get those early points secured. It’s then another 900 miles to Taiwan where we expect to get the rougher weather; it’s going to get choppy, there will be lots of sail changes and big seas.

“I’ve got quite good knowledge of this race because I did it in 2012, so hopefully I can reassure the crew about some of the conditions we’re going to face. I’m quite con�dent and I hope it is going to give us a little edge over the others but we’re still going to have to push hard and do our best at every moment to have a hope of claiming maximum points.

“I went to Qingdao on the last race so I know it will be a great reception. My Chinese crew are helping to teach me a few Mandarin words so I have a bit of time to practice those before we get there. Sailing into Qingdao, on the home boat is going to be a moment and a memory which we will all keep forever with us I am positive.”

Qingdao round-the-world crew member Kun (Vicky) Song, who is vying to become the �rst Chinese woman to sail round the world is very excited to be heading home, despite knowing this will be a very tough race. She commented: “Everyone has warned us about the rough seas we can expect so I am a little bit nervous. But I will get through it.”She is particularly looking forward to being reunited with her mother who is currently receiving treatment for cancer in hospital. “I have been away from home for more than six months. I saw my mum on an internet video link just two days ago, but it’s not the same as being able to give her a big hug. She has timed her hospital treatment so that she can come and greet me at the marina in Qingdao,” added Vicky.

The �eet is expected to reach China between 7-9 March to a spectacular welcome from the people of Qingdao. This will be the �fth time the Clipper Race has visited the city, which was home to the sailing events of the 2008 Beijing Olympic Games. Come and visit the �eet at the Olympic Sailing Harbour, Qingdao. The race to San Francisco, USA starts Sunday 16 March.

To �nd out more, visit: www.clipperroundtheworld.com

How to Care For Your Million Dollar Race Horse

If you had a million dollar race horse, how would you take care of it? Would you overwork it, feed it

poor quality food, or keep it in the barn all day? Of course not. You would feed it a varied and

healthy diet, give it ample time for rest and sleep, train and exercise its body, groom it, and allow it

time for fun in the pasture. Those are the requirements for a race horse’s peak performance and

thus your access to deriving satisfaction, enjoyment and earnings from your horse. Your body and

mind are the foundation of your own satisfaction, enjoyment and earnings, but you probably aren’t

taking care of yourself like the million dollar race horse that you are.

SleepDon’t underestimate the power of sleep. This is the time our body needs to relax and rejuvenate to

be ready for what’s next. That work project or TV show can wait; you will feel better and be more

refreshed and ready to work if you get enough rest.

If you are having trouble falling asleep, it could be your laptop, tablet or smart phone. The blue light

that they emit may be interrupting your sleep. Make sure the devices are turned off and or out of your

bedroom. In addition, even using the devices prior to bed time may be causing insomnia. To ensure

that you will be able to get to sleep stop screen time one to two hours before going to bed. Screens

also keep your mind busy, which will also make it more difficult for you to fall asleep.

How much should you get? 7-9 hours is ideal.

WaterNext to sleep, probably the other thing we are most lacking is water. Our bodies are approximately

60% water and they use this water to perform many important functions. Digestion, waste elimina-

tion, blood flow, hormone and neurotransmitter production, regulation of body temperature, and

joint lubrication are just a few. Water also will make you feel fuller, which will keep you from reach-

ing for those snacks and help you deal with food cravings. If you would like to drink more water, but

are struggling to form this habit, keep a refillable water bottle nearby wherever you go. If water

seems to boring, than fill a pitcher with water and some slices of lemon, cucumber, or sprigs of mint

to add a healthy, natural dose of flavor.

Welness & Health

How much? It depends some on environment, body weight, age, and activity level. As a general

guideline, men should consume one hundred ounces (3 L) and women seventy-two ounces (2.1 L).

Pregnant women and women who are breastfeeding need more, 78 ounces (2.3 L) and one hundred

four ounces (3. 1L) respectively.

FoodOften our eating habits during the holidays tend to pack on the pounds. Even if you haven’t gained

weight, increased sugar and protein intakes can impact your health. Common issues, particularly of

prolonged high sugar intake are an increased risk of diabetes, depression, cardiovascular disease,

yeast infections, and even some forms of cancer. According to research conducted at the Harvard

School of Public Health, increased protein, from meat (beef, lamb, and pork) especially processed

meats like hot dogs, ham, and bacon put you at increased risk for diabetes, some forms of cancer,

cardiovascular disease, and stroke. Get back on track by eating whole foods, particularly more fruits

and veggies. Try slicing carrots, cucumber or bell peppers in the morning, before you are hungry, so

when you want a snack you have a colorful fresh and healthy option. A green smoothie in the morn-

ing is another easy way to begin your day with fruits and vegetables. A generic recipe is one cup of

water, a handful of leafy greens, and one cup of fresh fruit. I also like to add a small piece of ginger

or fresh squeezed lemon juice.

If you are still feeling lethargic, bloated, unable to concentrate, or just not quite right, try a spring

detox by removing dairy, meat, added sugar, soy (soy sauce, tofu, soy milk), gluten (wheat & some

other grains), caffeine, and alcohol. Gluten free grains include rice, quinoa, buckwheat, and millet.

Try this for ten days and see how you feel.

MovementExercise will increase your blood and oxygen flow, produce more endorphins (those feel good hor-

mones), and strengthen muscles. The key is finding the right exercise for you so that you can con-

tinue to do it overtime. Take into account your personality and your schedule. Do you like exercising

with others? Then join a gym, yoga studio or Qingdao’s Hash House Harriers on a run. Are you more

of an individual? Grab a bike, take a walk, climb Fushan. Not sure how to fit exercise into your busy

schedule? Take the stairs, get off one bus stop earlier and walk to your destination, or try a Seven

Minute Workout app (I personally use the one by Perigee). In Qingdao traffic, riding a bike to work

Welness & Health

often takes a similar amount of time to taking a bus and not much more than driving. Whichever

form of exercise you choose, you will begin to notice changes in your fitness and happiness in just a

few short days.

PamperingDo something special for yourself. You deserve it. Get a massage; give yourself an hour or two to

indulge in something you enjoy; have a night out (date night with a spouse, girl’s/guy’s night out).

Unless you live alone, setting this up will require communication and making requests of your

spouse and children, to ensure that they are supportive of your me-time. Taking time to appreciate

yourself will elevate your mood and make you more relaxed.

References: http://www.hsph.harvard.edu/news/press-releases/red-meat-

consumption-linked-to-increased-risk-of-total-cardiovascular-and-cancer-mortality/

http://www.hsph.harvard.edu/news/press-releases/red-meat-

consumption-linked-to-increased-risk-of-total-cardiovascular-and-cancer-mortality/

http://www.med.umich.edu/umim/food-pyramid/water.htm

www.fitbie.com/eat-right/tips/6-scary-side-effects-sugar

- Jen Gallogly (Holistic Health Coach)