mark magazine #113

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Bobby Blair PublisherCliff Dunn EditorJason Otero Creative Director

EditorialContributors Troy Maillis, AJ Cross, Bob Kecskemety, Tom Bonanti, Tim Slivinski, Paul Rubio, Eric Christian, Brad Casey, Charlie Rocafort, Andy Kress, Max Jiminez,Adam Strong

Photography ProductionDennis Dean Editorial Photographer Stephen R. Lang Mad Paparazzi Chief Toby Blades Mad Paparazzi Assistant

AdministrativeChris Hamel Administrator

Sales & MarketingKeith Chamlee Sales [email protected] - 954-465-1563Brad Casey Account [email protected] - 954-554-4912Keith Norris Account [email protected] - 727-743-7581

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Main Office2157 Wilton Drive, Wilton Manors, FL 33305 Phone 954-903-4771 Fax 954-607-5712, [email protected], www.jumponmarkslist.com

Opinions expressed by advertisers, columnists, feature writers or other contributors are not neces-sarily the opinions of Multimedia Platforms, LLC or its staff. All advertisements, pictures, text and illustrations are published with the understanding that the advertisers are fully authorized and have secured proper written consent for use thereof. Multimedia Platforms, LLC shall not be held responsible for any errors, loss or expense or liabilities on advertisements accepted after the weekly deadline. Publication of the name, photograph of any person, or advertisement contained in this issue is not to be construed as any indication of the sexual orientation of such person, advertiser, or organization. Partial or complete reproduction of any advertisement, news article, feature, or photograph from Multimedia Platforms is strictly prohibited. Multimedia Platforms, LLC is a reg-istered trademark. A $30 or 1.5% (whichever is greater) fee will be charged for all NSF checks. All rights reserved.

markJanuary 19, 2012 - #113

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12 Mad Paparazzi16 Maximus: Trending22 Poff Culture30 Adam&Ease

34 Bar Guide50 Travel55 Fitness57 Nutrition

Cover Photo: Alex Ferbeyre (aka DJ Maximus 3000)Photo: Dale StineHair: Ricco RolandTouchup: Max BravaStyling: Carmine DagnellArt Direction: Mark Lowe


34 Bar Guide50 Travel55 Fitness57 Nutrition

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mad paparazzi

For additional events visit: JumpOnMarksList.com

jumponmarkslist.com | 13954.630.3556 | 2234 Wilton Drive | Wilton Manors, FL

PA

RTY

Have you ever been beyondthe Red Velvet Ropes

With Studio 54’s ORIGINAL

DJ FRANK CORR and Bartender SAL DEFALCO

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by Kyle Poffenbarger

American House DJ Steve Aoki recently released his brand new project, entitled “Wonderland,” which

debuted on January 10. Known best for his remixes, this marks the first artist CD in Aoki’s career. The ALL-STAR lineup includes Grammy-nominated group LMFAO, Dance Diva Wynter Gordon, zuper blahq

(AKA Will.I.Am), Lil John, Travis Barker from Blink 182, and many more great artists. Whether you’re

into House, Hip-Hop, or Rock-n-Roll, “Wonderland” proves to be a solid debut and will likely

please a large variety of audiences. Pick up your copy TODAY!

JES is no newbie to the Electronic Dance

Music scene. Her most acclaimed song to

date, “As The Rush Comes,” with Gabriel &

Dresden, put her on the map in 2004, and she hasn’t left the spotlight

since. Her last single, “Awaken,” made it to #1 on the EDM charts, and her brand new

single, “Can’t Stop,” is sure to keep her name at the top of the dance music radio playlists and charts.

The song is uplifting and lighthearted, and a great way to bring in the NEW YEAR! With numerous

BREATHTAKING builds and the beautiful, seductive vocals of JES, “Can’t Stop” will set your spine

to tingling as you catch yourself singing along to the addictive hook. Available NOW! See YOU in

“The Scene,” see?

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Gotcha Covered for the New Year!

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Adam&Ease By ADAM STRONG

You don’t have to be a sommelier—or even know what one is—to host an entertaining and interesting wine-tasting party in the comfort of your own home. Whether or not you already know what to pour, and how to pair, these tips can make your next—or first!—wine-tasting event a smash. Pull up a grape leaf, here’s what you will need to know:

It’s a good idea to limit the number of selec-tions you offer to around six different wines. With this number, you should include three reds (for instance, Merlot, Cabernet Sauvignon, Pinot Noir, and Zinfandel), two whites (such as Chardonnay, Sauvignon Blanc, Riesling, and Pinot Grigio), and a Prosecco. This last is an Italian white wine, usually a Dry or Extra Dry sparkling wine that has become very popular over the last decade as a moderately-priced alternative to Champagne. Assuming a tasting party with you and seven guests—eight persons total—you should purchase two bottles of each selection. This will allow for ten tastings per bottle, at two ounces per tasting, and also leave a bottle of each wine for you and your friends to enjoy later.

Here are a few terms sommeliers use to describe and measure the various qualities found in wines. Learn them before your guests do! “Acidic” describes the tart or sour quality of a particular wine. “Tannic” measures tannins, which create that “puckery” feeling you get in your mouth. “Supple” describes a wine that is not too tannic. A wine’s “Body” is both the sense of alcohol in the wine and the sense of feeling in the mouth; a “full-bodied” wine should feels “thick,” like cream feels thicker than milk. “Dry” wines lack the perception of being sweet, which is the case with most table wines. “Smokey” wines, as the name suggests, demonstrate the flavors and smells of different types of smoke.

In a perfect world, each guest will have a glass each for white, red, and sparkling wines. If you don’t have enough glasses to go around, make sure you rinse each one between pours.

Connoisseurs know that it is best to progress from whites to reds, with the lightest selection served first and the darkest last. Starting with the Prosecco, you will move to a Sauvignon Blanc, Chardonnay, and up the line to the most

full-bodied of your reds. Make sure you take time to sip, savor, and experience each selection.

When it comes to the actual tasting, it’s important to remember the Five S’s of Wine-Tasting: See, Swirl, Smell, Sip, and Savor.

If this is a bona fide wine-tasting, you should have some selections of cheeses to compliment the different vintages. Naturally, when you are dealing with individual tastes, a great deal is subjective, but there are certain combinations that are especially agree-able. For a Sauvignon Blanc, try Feta, Swiss, and even cream cheese. Chardonnay goes deli-ciously with Gouda, Gruyere, young Brie, and Provolone. Riesling and Monterey Jack make a divine combo for tasting, and your full-bodied reds are a perfect pairing with Bleu cheese, Gorgonzola, strong Cheddar, and Roquefort. Baby Swiss, Pecorino, mild Cheddar, and goat cheese are excellent for sparkling wines.

Other foods that go great with your wine selection are water crackers, which lack an overpowering flavor and make a good way to absorb the extra wine that’s left in your mouth between pours. Strawberries and peaches are an old school compliment to lighter, sweeter wines, and almonds are both tasty and accommodating to other flavors you will be enjoying.

Make sure you take plenty of time and oppor-tunity to discuss the various flavors and vintages you’re experiencing. Part of the charm of a home wine-tasting is sharing your thoughts and experiences as you make your way from bottle to bottle. Since everyone’s tastes—and taste buds—are different, there are no right and wrong answers, and everyone’s opinion matters.

After You & Co. have enjoyed your first go-round, it’s time to open those second bottles and The party’s not over yet! Now’s the time to open up those second bottles you’ve put on reserve, and get radey for your next successful wine-tasting party.

Wine Tasting 1101

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Brunch“Bennies 6 Different Ways”

Classic Eggs Benedict

Bacon Bennie

Cheeseburger Bennie

Blue Crab Bennie

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Veggie Egg-White Omelet

Fresh Mimosas & Bloody Marys

Serving delicious Cooked-to-Order Brunch

every Saturday and Sunday from11 a.m. - 3 p.m.

LunchSoup & Salad

Spinach Salad

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Havarti Cajun Burger

Half a Roasted Chicken

Lunch prices starting at $8.99also offering a Midday Menu

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DinnerCalamari

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bar guide

ALIBI 2266 Wilton Drive Wilton Manors oGayborhood tradition since 1997. Comfortable, inviting atmosphere with indoor video bars, outdoor drinking and dining. Drink specials all week, with mammoth 22-ounce Long Island Iced Teas for $3 on Thursdays.

BILL’S FILLING STATION 2209 Wilton Drive Wilton Manors oVideos, pool tables, dart boards, dance floor, happy hour, live shows, Tuesday and Thursday karaoke – and great burgers to boot. Fun and friendly truck-stop-themed bar, great staff.

BOARDWALK 1721 N Andrews AveFort Lauderdale oOver 100 of the sexiest men from all over the world. Go-go dancers, cages, billiards, 2-4-1 Happy Hours. Drag em- cees and did we mention the boys?

BOOM 2232 Wilton Drive Wilton Manors oThe bar with two names features a dance club and Gayborhood bar. Drag Bingo on Mondays, karaoke Mondays and Tuesdays, dance music Fridays and Saturdays, and (indoor) Sunday T-Dance.

CORNER PUB 1915 N Andrews AveWilton Manors oFriendly atmosphere, unpretentious clientele and staff. Next to Island City Pizza (so you can get your drink AND your slice on).

CUBBY HOLE 823 N Federal HwyFort Lauderdale oButch bar and grill with a rockin’ daytime crowd (and a fun nighttime one, too). Fifty-cent pool, 2-for-1 drinks all day every day, video games, hot movies on HDTV and DirecTV. Thursdays it’s Bare Bear Chest Night, and every Friday and Saturday, the fur flies with Hot Bears on Poles (where the Grizzlies Grind)!

DEPOT CABANA BAR AND GRILL 2935 N Federal HwyFort Lauderdale oAdjacent to the America’s Best Inn and Suites. Pool open daily - No Cover or Day Pass. Great food, daily happy hour, Sunday afternoon T-Dance Pool-side. Karaoke and live music. Open daily at 11:30 a.m.

DUDES 3270 NE 33rd StFort Lauderdale oMen dancing for men. Hot go-go boys in an upscale atmosphere, piano lounge for more quiet interludes. Steamy shower shows.

JOHNNY’S 1116 W Broward BlvdFort Lauderdale oClub, bar, lounge. Male dancers and the men who love (to ogle) them. Sunday amateur strip contest (and ka-raoke!).

LIPS 1421 E Oakland Park BlvdOakland Park oThe Ultimate in Drag Dining. Dinner and shows six nights a week. Sunday Gospel Brunch with the Sisters of Se-quins.

LIVING ROOM 300 SW 1st AveFort Lauderdale oFort Lauderdale Arts & Entertain-ment District meets South Beach. Friday nights they’re here, they’re queer, and they drink free from 10:30(ish) to midnight. Only House Music club in town with its own classical (and classically- chiseled) violinist.

THE MANOR 2345 Wilton Drive Wilton Manors oWeHo vibe (think: LA’s The Abbey) in the heart of the Gayborhood. Dine, drink, dance, play, mingle. Theme rooms (salsa and merengue every weekend in the Latin Quarter!). Live dancing and dining.

Fort Lauderdale / Wilton Manors

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MATTY’S ON THE DRIVE 2426 Wilton Drive Wilton Manors oDrink specials, billiards, and a chill gayborhood vibe. 75 cent drinks on Wednesdays. No Drama, No Smoking.

MONKEY BUSINESS 2740 N Andrews AveFort Lauderdale oCozy neighborhood bar. Karaoke, drags shows, Patio Bar – and open at 9 a.m. daily.

MONA’S 502 E Sunrise Blvd Fort Lauderdale oCocktail Lounge in the heart of Searstown. Fun customers, fun bar- tenders and fun proprietor (the Leg- endary Jerry). Outside patio. Wednesday karaoke, Thursday Speedball Tournament.

NAKED GRAPE 2163 Wilton Drive Wilton Manors oRelaxing, friendly, hip, unique-the alternative gathering place on Wilton Dr. Now serving tapas nightly. Social Hour features & In The Biz all the time.PJ’S CORNER POCKET 924 N Flagler Drive Fort Lauderdale oFriendly neighborhood bar with drinks specials every night of the week including, “In the Biz Mondays” at 9pm with 241 drinks and $3

Cosmos and Apple Martinis, “Splash Friday’s” wet underwear contest and Sunday’s pool tournament with a $50 cash prize. RAMROD1508 NE 4th AveFort Lauderdale oVoted World’s Favorite Leather Bar. Pig Dance first Saturday of the month – South Florida’s Busiest, Craziest Monthly Party (with caged hunks at midnight on Saturdays – Is there a downside to this?).

ROSIE’S BAR & GRILL 2449 Wilton DriveWilton ManorsoNexus of the A-Gay List. Be Seen in the Scene (without making one). Food, folks, libations, and a killer Sunday Funday.SCANDALS SALOON 3073 NE 6th AveWilton Manors oA line-dancin’, tight blue jeans-wearin’ good time. Country and western music, two-steppin’, three-steppin’, pool tables, and themed events year ‘round. Cowboys and Indians was never this much fun, Pilgrim.

SIDELINES 2031 Wilton Drive Wilton Manors oWhere sports come first. Nationally known destination sports bar with TVs streaming NFL, MLB, NBA and college games. Pool tables, dart boards and large indoor (and now smoke-free) fa- cility. Outdoor patio features area

for smokers. Mixed crowd of gay men and women (who would have thought?). Featured in Bloomberg Businessweek and recommended by LOGO.

SLAMMER 321 W Sunrise BlvdFort Lauderdale oPrivate Men’s Club. Pay cover, then uncover. Monday In the Biz, Thursday Leather Nights. They bring the party (and the mattresses), you bring the booze.

SMARTY PANTS 2400 E Oakland Park BlvdFort Lauderdale oCozy neighborhood bar with daily happy hour, and regular patrons. Show night Thursdays at 9 p.m. Karaoke Friday and Saturday nights, with matinee on Sunday afternoon.

THE STABLE205 E Oakland Park Blvd Fort LauderdaleoLevis-and-leather neighborhood bar, where the bears line dance and the cowboys are VERY friendly.

TORPEDO 2829 W Broward BlvdFort Lauderdale oDance, shoot pool, drink til 4 a.m., 7 nights a week. Doors open at midnight; dance til dawn.

Fort Lauderdale / Wilton Manorsbar guide

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CLUB SUGAR 2301 SW 32nd AveMiami oGay Latin scene, with Salsa, Me-rengue, Reggaeton, Hip Hop and House music always playing.

DISCOTEKKA 950 NE 2nd AveMiami oHot music, hot scene, hot bar-tenders, and hot patrons in the hot heart of Downtown Miami.

JOHNNY’S MIAMI63 NE 14th StreetDowntown MiamioThe second location of the infamous Club, bar, lounge. Male dancers and the men who love (to ogle) them. Multiple weekly events including Latin Thursdays and Drag Queen Mondays and no cover.

Miami / Miami BeachMOVA LOUNGE 1625 Michigan Ave Miami Beach oOn Miami Beach’s famed Lincoln Road, never a cover. Drink specials all week long, live DJs, high energy music and a fun crowd getting their dance on til late.PALACE BAR 1200 Ocean Drive Miami Beach oThis bar and restaurant in the heart of South Beach’s Art Deco District. Mouth- watering burgers, boys (and girls!). Weekend cabaret shows Thursday through Sunday.SCORE 727 Lincoln RdMiami Beach oDance, drink, party all night on Miami Beach’s Lincoln Road. Tons of events throughout the year, including fundraisers for Winter Party, White Party, and Miami Beach Gay Pride.

SPACE 34 NE 11th StMiami oMingle and mix with gays and str8s in the heart of Downtown Miami. Indoor dance floors and outdoor rooftop bar, spectacular light show.TWIST 1057 Washington AveMiami Beach oGreat music, friendly staff, hot tourists and locals. Never a cover, always a groove. Bungalow Bar = Hot Men. In SoBe’s Art Deco District.VLADA LOUNGE 3215 NE 2nd AveMiami oUrban, sophisticated and chic in Midtown Miami with a bar that ices over. New York pedigree meets Miami attitude. Nightly DJs, never a cover.

bar guide

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Utah Unleashed Part III:Moab and Salt Lake City

Travel

wonderfully mapped out on the National Park’s pam-

phlet, but those who were savvy as kids in defining

cloud shapes will quickly recognize points like “Park

Avenue,” a large rock formation that resembles a long

block of city skyscrapers. With such an abundance of

arches and sights, you have to pick and choose which

you’d like to see. What’s not to miss? First, the Devils

Garden Trailhead to Landscape Arch is a three-for-

one, also passing through Pine Tree Arch and Tunnel

Arch. Fiery Furnace provides a terrific view of jagged

and rough rock that resembles volcanic lava. And of

course the three-mile trail to Delicate Arch is easily

the highlight of any trip to Utah. Strutting its beauty

over a steep precipice, framing the best of Utah’s

landscapes within its perimeter, Delicate Arch has

rightfully become the icon of Utah, and a beacon for

travel to this scintillating red rock country.

MoabIn close proximity to Arches National Park, Moab

is Utah’s equivalent to Jackson Hole, Wyoming – an

upscale but homey town with plenty of places to

stay, from the high-end to the mediocre, a variety

of choices of food establishments, and booking

facilities for all outdoor activities whether in summer

or winter. One of the superlative lodge experiences

is to be found at Sorrel River Ranch (sorrelriver.

com), north and east of Moab along Highway 128,

running contiguously to the Colorado River. Sorrel

is a top-notch luxury resort that provides the full

throttle “glamping” experience, with swimming

pools, rustic-meets-modern-luxe cabins, and haute

amenities, nestled among picturesque canyon walls

along the path of the Colorado River. The Sorrel River

Ranch offers horseback riding from its own stables

in addition to providing bookings for river rafting,

Hummer drive/rides, ATV rental, fishing, hiking, and

other outdoor activities.

Salt Lake CityNo matter what the middle chapters of your

“Choose Your Own Adventure/Utah” look like, your

story will nearly always begin and end in the state’s

capital, Salt Lake City.

Anchored by protected lands that are teeming

with extraordinary natural arches and seemingly-

otherworldly dimensions of tiered red rock land-

scapes, Moab (discovermoab.com) has evolved as

the gateway to one of Utah’s most impressive and

popular parks, the 73,000-acre Arches National Park

(nps.gov/arch). Unlike Capitol Reef and Monument

Valley, Arches’ accessibility from Salt Lake City and

its thriving airport means unleashing your Utah

with a helluva lot of other visitors and tourists, who

have also traveled from far and wide to witness the

2,000-plus natural sandstone arches, particularly the

world-famous Delicate Arch.

From the Visitor’s Center, the heavily trafficked

road climbs at a steep grade to the park entrance,

ascending through twists and turns to various

sightseeing points and hiking trails. These stops are


By PAUL RUBIO

Fear not, SLC is not nearly as scary in person as it

seems on TV. In fact, the city surprises with its pockets

of big-city sophistication, including the Sugar House

gayborhood, with lots of fab real estate, a 24-hour

fitness center that comes equipped with plenty of

eye candy, and LGBT-friendly restaurants and shops

like Diva’s Cupcakes & Coffee, and the 50-year old

Finn’s Café.

While residential Sugar House merits a visit for

getting your food and drink on, the city’s best accom-

modations are to be found downtown. Kimpton’s

Hotel Monaco Salt Lake City (monaco-saltlakecity.

com) is hands-down the best place to start and end

your Utah sojourn. Ironically located just blocks away

from Temple Square and the spires of the LDS Temple

and Mormon Tabernacle (the home of its world-

renown Choir), the Hotel Monaco SLC embraces the

LGBT community with open arms: It hosts the annual

LGBT “Red Party” fundraiser, a benefit for the Utah

AIDS Foundation (utahaids.org), which turns into

the dance party of the year on the Thursday before

World AIDS Day. In summer, the Monaco also hosts

the annual “Pink Party” to kick off Salt Lake City’s

gay pride, which rounded up 35,000 supporters in

2011. And in any season, the hotel celebrates eccen-

tricity and individuality through its gregarious staff

and patrons, whimsical and funky guest rooms, and

its see-and-be-seen restaurant, Bambara. An über-

cool adaptive reuse of the former First Continental

Bank, the Hotel Monaco SLC has retained some of

the bank’s original elements including the vault, and

the circa-early 20th century gold elevators, while

completely re-inventing the interiors. In keeping with

the freebie heavy traditions of the Kimpton brand,

complimentary WiFi, coffee, and nightly wine hours

are an added bonus. Almost every restaurant and

coffee house near the hotel distributes Q Salt Lake,

the city’s gay rag. If you want to know what’s up

in SLC before heading west, check out their website

qsaltlake.com. Most gay nightlife options like Jam,

Pure, and Metro will require a 10-15 minute taxi, but

it’s well worth it.

Finally, in the spirit of open-mindedness and learn-

ing about other cultures, take the time to stroll down

a few blocks from the hotel to visit Temple Square,

the headquarters of the LDS (Mormon) Church. Here,

you’ll be approached by young women on mission,

eager to show you around the square and tell you

about life in the church and the doctrine of continu-

ing revelation. You’ll be staring at larger-than-life

photos of the church’s current president, Thomas

S. Monson, whom they consider to be a modern-

day “prophet, seer, and revelator,” as you listen to

“recordings” of Jesus Christ. Honestly, it’s fascinat-

ing. They might even try to convert you, as they did

me. When the girls asked me to join the LDS church,

I told them, “Sorry girls, I can’t join. I am gay.” To

this they replied: “That’s ok. We can get you help.

And it’s okay to be gay. You just can’t practice it.”

Luckily for me, I’ve had plenty of practice, much of it

in Utah, unleashed.

To learn more about southern Utah, Monument Valley and Utah in general, visit utahscanyoncountry.com, navajonationparks.org, utah.travel

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You could not have made a better New Year’s

Resolution than to dedicate more time to achieving a

fitter, healthier, more beautiful body. Now that we are

nearly finished with January, why are you still making

excuses to put off going to the gym? Perhaps you need

to be reminded that besides making you look better,

regular exercise can also prevent obesity, heart disease,

high cholesterol, hypertension, Alzheimer’s disease,

and Type 2 diabetes. In addition to these bonuses,

many people who suffer from anxiety and depression

have found that regularly working out can significantly

elevate their moods and boost their self-esteem.

Here are a few commonly held excuses for not exer-

cising, and why you need to get over yourself and get

to the gym today:

1. “I’m too damn busy to exercise.”

Well, that just doesn’t hold water with me. You

must make time for those things that matter to you

most – your family, job, social life, etc. Your health is

just as important as any of these. Schedule your work-

outs into your daily activities and stick to it! Get up an

hour earlier and take a power walk before going to

work. Pack a gym bag and stop at the gym on your

way home instead of going to “happy hour.” You must

make time for those things that are important to you.

Some of the busiest, most successful people I know are

also some of the fittest and healthiest as well.

2. “Exercise is boring.”

Maybe you are the one who is boring. Doing the

same things every time you hit the gym will produce

diminishing results, and leave you bored and frus-

trated. Define your goals, change your workouts, and

hire a personal trainer to help you come up with a

new routine. Try yoga, swimming, or any of the classes

offered at your gym or community center. Don’t be lazy

or shy. There are a myriad of opportunities to become

fit and healthy in sunny South Florida.

3. “I’ll put off exercising until it gets warmer.” While

you procrastinate, you also become fatter and more

sedentary, and unhappy with yourself. There’s no time

like the present to get up and get moving toward a

new healthier lifestyle. Start with one morning power

walk or one yoga class after work. You’ll see just how

great you feel. And there’s no cure for those winter-

time blue moods than stimulating and challenging

activities.

4. “I can’t exercise because I have aches and pains

and health issues.”

You should never begin a new exercise program before

getting a check-up from your doctor or health care

professional. Sure, herniated discs, arthritis, high blood

pressure, etc., are serious issues, but not impossible to

deal with. For the most part, exercise that‘s done right

can help you build flexibility at the joints and manage

the pain of arthritis better than some traditional treat-

ment programs. Regular training with manageable

weights, yoga, stretching classes, and low impact

aerobic routines have been shown to decrease pain

and increase overall fitness levels.

As the New Year unfolds, don’t get left behind by

friends and co-workers who have already embraced

the fitness lifestyle. Stop making excuses to your-

self. Just get up, get moving and join the fun today.

Contact Tom Bonanti at [email protected] for

more inspiration.

Fitness

No More Excuses: Just Do It... Now!

Tom Bonanti is a certified personal trainer and owner of

Pump’n Inc Gym at 1271 NE 9th Ave, Fort Lauderdale. For

more tips on how to get bigger beefier arms by Christmas,

give me a shout at [email protected]

By TOM BONANTI

56 | mark magazine


Andy Kress is a nationally certified fitness trainer and nutritional counselor. He can be reached at 954-789-3930 or via email at [email protected]

Nutrition By ANDY KRESS

Rest and the quality of your sleep play a vital role in your all-around health. The impact sleep has in our daily life affects many areas and the people in it. Not only does the body internally react to too little or too much sleep, but the way you react with others in your environment is also impacted. When sleeping, the body’s physical and mental restorations take place, allowing you to feel refreshed and energized upon awakening.

The amount of sleep recommended for optimal performance is 7-9 hours a day. However, there are many different variables for how much sleep a person really needs. Age plays a huge factor in this total. Babies and young children require nearly twice as much sleep as the average adult. This is due to the amount of growth hormones produced. Childhood growth spurts take energy, which needs to be recharged through sleep. As we age, the nature of sleep changes, with less time spent in the deepest stage of sleep. This is when sleep disorders start to arise.

While much about sleep is still not fully understood, scientists know that the human circadian rhythms are established shortly after birth and are maintained by two internal oscillators that act as your body’s natural clock. Some of the body’s natural chemicals help us stay asleep, it is our diet that plays the most essen-tial role. Because hunger can tend to disrupt sleep, having a light snack before bed can help promote restful sleep. It’s a delicate balance, however. Having too much food tends to disrupt digestive health and creates discomfort, leading to insomnia.

Alcohol used in small amounts helps to initiate a more restful sleep. Be warned, however, that as alcohol is broken down and metabolized within the body, one’s sleep may become fragmented and less restful. Binge drinking does not incite a deep restful sleep as much as you may think. It actually creates the opposite effect, making the sleep less restful and frag-mented during the deep sleep cycles.

Other beverages that you consume can disturb your sleep as well. Drinks high in caffeine normally have an

adverse effect on your rest. Because the body builds up tolerance to caffeine, this is not true for everyone—particular heavy coffee drinkers. Most people who consume caffeine before bed have trouble sleeping.

Tryptophan, on the other hand, is an essential amino acid that promotes dietary health and is a sleep inducer. It works by raising the levels of serotonin throughout the body, creating a natural sedative in the brain. This is one of the reasons foods or drinks with tryptophan are used as folklore remedies for rest-less sleep. A cup of warm milk or some hot caffeine-free tea with a spoonful of honey is guaranteed to help you get a few extra “zzz’s” the all-natural way. Because carbohydrates help facilitate the body’s ability to allow tryptophan to enter the brain, eating trypto-phan-heavy turkey in a sandwich is a sleep-inducing combination. Likewise, herbs and spices are an organic alternative to help induce sleep. Valerian root is one of the most popular choices as a nighttime natural seda-tive. Most brew this in a un-caffeinated hot tea, along with other ingredients such as chamomile, lemon balm and peppermint.

Many of our poor diet choices before bedtime also affect our sleep. Eating foods high in fat and spice causes sleep disrupting heartburn and indigestion. Ditto: High fatty foods and sugary caffeinated bever-ages that have a deleterious effect on the hormones in your body as well. Disrupting these hormones can and will throw off your sleep cycle. Couple that with the unsightly weight gain and possible obesity that such a diet produces, and you have a lose-lose combination.

A healthy diet is the easiest way to ensure a good night’s sleep. Your body will thank you if you take the time to make healthy choices before you lay your head to rest.

58 | mark magazine

mark magazine #113

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