INSPIRE MARCH | APRIL 2020
LOUISIANA
Mineral SUNSCREEN
WHY YOU SHOULD ENCOURAGE YOUR CHILDREN TO STUDY
theArts How to
SHUT DOWN
Self-Defeating Thoughts
e v i r h T , e v i L Eat,
RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER INSPIRE HEALTH LOUISIANA
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contents MARCH/APRIL 2020
TIPS AND TRICKS TO KEEP YOUR TUMMY IN CONTROL
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Eat, Live,
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Thrive
5 SUPER FOOD
22 HEALTHY MIND
Turmeric: The Golden Super Food
How to Shut Down Self-Defeating Thoughts
8 NATURAL BEAUTY
24 RECIPE
Mineral Sunscreen
Rhubarb Crisp
10 EXERCISE
26 MIGHTY KIDS
Tips and Tricks to Keep Your Tummy in Control
Why You Should Encourage Your Children to Study the Arts
12 WELLNESS
28 RECIPE
Gut Health
Keto Easter Morning Asparagus Frittata
14 EAT FRESH Whole Grains
30 RECIPE
16 COVER STORY
Vegan Potato Salad with Radishes, Snap Peas and Dill
Eat, Live, Thrive
18 HEALTHY DESTINATIONS
Jumpstart Your Weight Loss Program at a Wellness Retreat
20 PETS
Flea and Tick Prevention
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RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER
WHOLE GRAINS
ARE THEY GOOD FOR YOUR GUT AND WHY DO THEY GET A BAD RAP?
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super food
Tu r m e r i c
THE GOLDEN SUPER FOOD By Kristy Podruchny
Who doesn’t love a tall glass of fresh turmeric golden milk, or perhaps a good curry? Ever wonder what makes golden milk a health tonic, or why black pepper and coconut oil are important ingredients to include in your concoctions?
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emember this word: curcumin (pronounced ker-kume-in). Curcumin is the name of the polyphenol found in turmeric that has caught the attention of the scientific community. Studies are being conducted to investigate curcumin’s role in treating and preventing conditions from Alzheimer’s Disease and depression to cancer and diabetes. While science investigates this further, we know turmeric has been used for medicinal purposes for hundreds of years. Turmeric, that beautiful yellow and orange root, is a super food that needs help from other foods to allow curcumin to absorb properly. When we pair turmeric with black pepper and a healthy fat, curcumin’s superpowers start to work in our bodies. Both are considered bioenhancers for curcumin and should be present any
time you consume turmeric. It would be a shame to flush those benefits and your money down the toilet! When you’re shopping around for turmeric supplements or considering what to add into your recipe that contains turmeric, make sure to add a healthy fat and black pepper. Many supplement companies report how their products are sourced, which is another good indicator of a quality turmeric supplement. Inflammation isn’t the enemy, but chronic inflammation causes and exacerbates diseases and disorders. Curcumin reduces chronic inflammation because it inhibits inflammation in our bodies. It has even reduced brain inflammation in animal studies. This polyphenol is also being studied because it has inhibited tumor growth in other animal studies. The more science
Curcumin reduces chronic inflammation
digs each day, the more we discover turmeric's potential to change our health. Many osteopathic, naturopathic and integrative doctors are turning to turmeric to treat patients with arthritis because of its ability to combat pain and inflammation.To get technical, pro-inflammatory cytokines are inhibited by curcumin. This action helps relieve pain and swelling while improving mobility in patients with arthritis. Turmeric is a root—a spice we sometimes don’t think twice about! The potential this root holds for replacing nonsteroidal anti-inflammatory drugs (NSAIDs) and preventing chronic illness is astounding. Don’t forget to spice up your cooking with this golden super food. We just gave you another excuse to get creative with your everyday meals! ■
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editor’s letter
Finding Inspiration in Life When I was researching what the word inspire means, the dictionary had a few different definitions. However to me, inspire means to motivate, to make a person want to do something that will better his or her life. What drives you to get out of bed in the morning? What inspires you to make changes? I can promise you, if you go on with life with no inspiration, you are going to continue down the same path and not grow. Are you looking for inspiration? Inspiration can come from anywhere. Start with one small goal. Once you have completed this one teeny tiny goal, your self esteem can be boosted and help you work on your next goal. If you backslide during these steps, it's okay to take a breath and start again. Nobody is perfect, and everyone makes mistakes. I think what we all need to learn and adapt to is that everything in life is a process. It's not a two-week diet that will fix the problem for your future. It is a lifestyle change, and to make this change, you must be inspired to do so. My inspiration is my family. I see my mother struggle with osteoporosis and diabetes; my husband, who is always stressed out and being pulled in multiple directions; and my three littles who are literally watching everything I do. My goal is that I want my children to make good, healthy and Godly decisions that help inspire their friends to be better as well. To reach this goal, I plan on making good and healthy decisions a part of my lifestyle each day, so they can see me doing it, too. I encourage you to set goals and make positive lifestyle choices. Maybe you will inspire someone else to do the same!
LOUISIANA Publisher/Editor-In-Chief Amy Plaisance
Associate Publisher Brandon Foreman
Director of Operations Amy L. Foreman
Managing Editor Amanda Miller
Contributing Writers Kelly F. Barr Patricia Danflous Ann Jarema Julie Maddock Kristy Podruchny Lucinda Puddicombe Dr. Josh Wagner
Senior Graphic Designer Melody Tauzin
Graphic Designer Destiny Alexander
Graphic Design Intern Candace Nall
Account Executives Teri Hodges Savannah Ledet Gabrielle Theriot Ryn Whiteside
Community Events Manager Laurie Acosta
Community Outreach Roxane Voorhies
Inspire Health Louisiana (March/April 2020) (Issue 7) Principal office: 11831 Wentling Avenue, Baton Rouge, LA 70816-6055. Printed in the U.S.A. For 24 hour service, use our website inspirehealthla.com.You can also call (225) 292-0032. Reproduction in whole or in part without written permission is strictly prohibited.
Help us inspire others! We want to know what inspires you to live healthy. You could be published in the next issue of Inspire Health Louisiana. Email us at editorial@inspirehealthLA.com.
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The information contained in Inspire Health Louisiana is intended for educational purposes only. A reader should never substitute information contained in Inspire Health Louisiana for the advice of a health care professional. Family Resource Group Inc. and publishers of Inspire Health Louisiana do not endorse or promote any of the products or services described in the pages of Inspire Health Louisiana, and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health Louisiana. Readers should not use the information in Inspire Health Louisiana for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a health care professional before starting any diet, exercise or supplementation program before taking any medication, or have or suspect they have a health problem.
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natural beauty
Mineral sunscreens deflect UV rays and do not absorb into the bloodstream.
MINERAL
SUNSCREEN
S
By Kristy Podruchny
top using sunscreens that contain harmful chemicals! Endocrine system (hormone) disruptors, like oxybenzone, might just ruin your time in the sunshine.You should avoid anything that messes with your hormones! Mineral sunscreen is a great solution for a healthier you in the outdoors. Protecting yourself against skin cancer and premature aging is as simple as using the right products. Many conventional sunscreens contain a chemical called oxybenzone. They can also contain avobenzone, ecamsule and octocrylene. Not only is this bad news for you and your skin—it’s bad news for the environment, too.
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Chemicals like these are partially to blame for the destruction of coral reefs. States like Florida and Hawaii have banned sunscreens containing oxybenzone effective 2021. Mineral sunscreens are safer for you and the environment. Avoid brands with nano-particles because these harm the environment and offer less protection. Mineral sunscreens deflect UV rays, do not absorb into the bloodstream and prevent skin cancer. These sunscreens are made from titanium dioxide and/or zinc oxide, and are usually accompanied by other natural, skin-soothing ingredients. They also tend to be less irritating to those with sensitive skin and
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are popular among people who are dealing with eczema. Because mineral sunscreens physically block UV rays, it’s best to cover exposed skin and reapply often if you’re sweating and/or swimming. The bottle should give you a better idea as to how often to reapply, but it’s a good idea to reapply at least every two hours. If you’re using a spray sunscreen, don't inhale it. Embrace the chalky goodness of mineral sunscreen. While it may not blend as well, at least you’ll see if you missed a spot. The benefits of protecting your health and the environment outweigh a few white streaks. Besides, the lifeguard look is in!
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exercise
TIPS AND TRICKS TO KEEP YOUR
Lower abdominal leg raise
TUMMY IN CONTROL
NOT ONLY IS A SLENDER TUMMY CONFIDENCE BOOSTING, IT IS A SIGN OF GOOD HEALTH. A STUDY PUBLISHED IN THE JOURNAL OF THE AMERICAN HEART ASSOCIATION, FOUND THAT WAIST SIZE IS A STRONGER PREDICTOR OF HEART DISEASE THAN WEIGHT, ESPECIALLY IN WOMEN. TO TAKE CONTROL OF BELLY FAT, STICK TO A DIET WITH LEAN PROTEINS, HEALTHY FATS AND COMPLEX CARBOHYDRATES. BEGIN AN EXERCISE PROGRAM THAT INCLUDES AT LEAST 30-60 MINUTES OF MODERATE-INTENSITY PHYSICAL ACTIVITY EVERY DAY. GET STARTED BY TRYING THESE FAT-BUSTING EXERCISES.
THE PLANK WITH LATERAL TOE TAPS
This whole body exercise integrates shoulders, abdominals and leg strength. Raising the leg tones the rotational oblique muscles for a chiseled look. A. Place forearms on the ground. B. Walk feet out until legs are straight. Keep hips raised in line with shoulders and ankles. Keep chin tucked in and head raised. C. Raise right leg off the floor and tap toes right by a few inches and back to the center. Repeat on left side. Repeat alternately for 60 seconds.
The Plan with Late k Toe Tapsral
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LOWER ABDOMINAL LEG RAISE
By strengthening these abdominal muscles, we prevent the lower back from over-arching, and we can flatten the lower tummy. By raising both legs with knees bent, the abdominals become strong with less pressure on your back. A. Start by lying on back with arms by sides (for more resistance, raise body slightly) and raise both legs with knees bent into the air above hips. Hold for 10 seconds B. Lower legs while straightening knees until 3 to 4 inches from the floor. Hold for 10 seconds. Repeat 10 times.
SIDE LEG RAISES
The abdominal muscles move us in all directions. This exercise focuses on the oblique muscles through the side of the body but also targets the shoulders and hips. A. Lie on your side with forearm on the floor and head resting in your hand. Keep legs straight with ankles in line with shoulders. B. R aise leg 24 inches above ground. Hold for 10 seconds. Lower leg to 4 inches above your bottom leg and hold for 10 seconds. C. Repeat on each side 10 times.
Side Leg Raises
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wellness
GUT HEALTH
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By Kristy Podruchny
healthy immune system starts with a healthy gut. The market is exploding with products containing probiotics, but gut health isn’t as simple as popping a pill every day. Gut health is closely connected with your lifestyle. In fact, it’s dependent on you making healthy choices. Staying active, eating whole foods and avoiding certain foods is a good foundation. Eating a variety of vegetables and fruits is a given, but have you ever tried fermented foods? We need a variety of different strains of probiotics and can introduce them into our bodies by eating fermented foods. If the thought of fermenting your own foods gives you nightmares, there are plenty to find in health food stores. Looking for locally made fermented goodness is easy right here in town!
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Growing your own at home is ideal, but not necessary. Kimchi, kefir, sauerkraut and non-GMO miso are all wonderful products filled with beneficial probiotics. A bonus to eating fermented cabbage comes from its glutamine content. This gut-healthy amino acid nourishes cells in your intestines. Not a bad deal! Critters in your gut need to eat, too, and they thrive on prebiotic fibers in vegetables and fruits. In fact, chicory, artichoke and bananas are all great sources of prebiotic fibers. The collagen, amino acids, vitamins and minerals from a homemade bone broth can also help restore damaged stomach lining. This is important for people who are struggling with leaky gut as well as any other chronic inflammation. There are also a few well-made packaged bone broths you can pick up
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Kimchi, kefir, sau erkraut, and non-GMO miso ar e all wonderful fermented product s filled with beneficial probioti cs.
that are sold in local health food stores. Avoid processed and fried foods that cause chronic inflammation. These can stress your body and compromise your immune function. A diet high in processed foods creates an ideal environment for pathogens, or “bad” microorganisms. Stress management is crucial for your gut health. When you’re stressed and in a fight-or-flight (sympathetic) response, your digestive system gets put on hold while your body prepares you to survive a
threat. If you’re not digesting your food and absorbing nutrients properly, your gut health takes a nosedive. You can even engage your rest-and-digest (parasympathetic) response by doing relaxation exercises and diaphragmatic breathing. Diaphragmatic breathing manually massages your vagus nerve, the longest and most complex of the cranial nerves. By massaging the vagus nerve, this helps to get the gears moving in your digestive system and jumpstarts your body’s regenerative processes. ■
SYMPTOMS OF CORONAVIRUS DISEASE 2019 Patients with COVID-19 have experienced mild to severe respiratory illness. Symptoms* can include
COUGH
Seek medical advice if you develop symptoms, and have been in close contact with a person known to have COVID-19 or if you live in or have recently been in an area with ongoing spread of COVID-19.
FEVER
AD
*Symptoms may appear 2-14 days after exposure.
SHORTNESS OF BREATH
For more information: www.cdc.gov/COVID19-symptoms CS 315252-A March 16, 2020, 1:32PM
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eat fresh
WHOLE
GRAINS ARE THEY GOOD FOR YOUR GUT AND WHY DO THEY GET A BAD RAP? By Lucinda Puddicombe
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A
ccording to the U.S. Dietary Guidelines for Americans, based on a 2000 calorie diet, you should eat 6 ounces of grains and half of these should be whole grains. In 2015, a study from the British Journal of Nutrition discovered that whole grains are associated with a lower mortality rate among subjects ages 30 to 64 years. What better motivation to reach for oats in the morning? Whole grains have a wide variety of health benefits. Fiber slows down the digestion of starch and helps regulate blood glucose. It can also help lower cholesterol, clean the digestive tract and help prevent blood clots. Consuming whole grains such as quinoa, includes the outer nutritious and fibrous bran layer, the starchy inner endosperm and the nutrient and healthy-fat filled germ at the core. Processing whole grains into refined flour, for example, removes the fatty germ to prolong shelf life, but this depletes the phytochemicals, minerals and vitamins that prevent disease. It’s difficult to stomach, but the gut harbors a huge number of bacteria, viruses, fungi and sometimes worms. The average person has around 30 to 40 trillion cells. The gut then adds another 38 trillion. Our microbiome, the total number of genes which microbes contribute to, is linked to our immune system. From a study in The ISME Journal, it is apparent that whole grains improve bacterial biodiversity and have a positive metabolic and immunological effect on our bodies, via the gut microbiome.
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According to a study from in those that are not gluGastroenterology, consuming ten-intolerant. 24.3 grams of fiber was linked Not all gluten-free to a 40 percent reduction in products are as clean as Crohn’s disease. Adversely, they appear and they grains have been known to often contain artificial worsen autoimmune condiingredients irritable to the tions such as celiac disease. A gut or added sugars, which six-week study showed that can lead to weight gain. symptoms in celiac disease sufferers reduced by 73 percent whole grains rial on a grain-free diet. improve bacte Gluten, a protein found and have in some grains, can cause biodiversity bolic negative effects such as positive meta a bloating and fatigue, even gut ological and immun damage in some cases. The bodies body detects it as a toxin and effect on our initiates an immune response via the gut to attack it, creating a cascade microbiome. of inflammatory responses. Gluten has grabbed plenty of media attention, creating a billion-dollar, gluten-free industry but more research is needed to prove that it actually has an adverse effect
Grains contain phytic acid which is known to impair absorption of iron, zinc and some calcium. When seeds sprout, phytate levels decline, so soak your grains in water overnight. Grains may lead to disease-causing inflammation,
but these tend to be either wheat or processed grains. A link has also been found between a grain free diet and weight loss, but simply reducing calories and opting for whole grains can help prevent weight gain and blood sugar spikes. â–
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cover story
EAT,
LIVE , THRIVE RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER By Patricia Danflous
F
or Danna Demetre, calories in versus calories out works. For Robyn Thomson, not so much. However, they’ve both found a way to maintain a healthy weight, feel great, look younger and help other women with a lifestyle plan to rev up midlife metabolism. It works. Take a look at their photo. Demetre, the brunette, is 67. Thomson, the blonde, is 53. No way, you think, right? They will tell you it takes some work and a daily commitment to healthy habits. The authors of one of the top-selling women’s general health books, Eat, Live, Thrive Diet: A Lifestyle Plan to Rev Up Your Midlife Metabolism, connected more than 20 years ago in a San Diego-based woman’s Christian ministry. “We became friends with a high level of respect for each other,” Demetre says. “Danna moved overseas for a bit and we lost contact,” Thomson adds. The business partnership came as an answer to prayers about six years ago. “I had been praying for a woman to come into my life who had the same mindset and could be a mentor for me in developing a business,” explains Thomson. “Danna reached out to me and we reconnected. From there, we decided to do a cooking video with one of my recipes. We had so much fun together, we decided to do more videos which eventually led to weekly shows.”
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The two created Lean Healthy Ageless. The California-based company has expanded to include a wealth of nutrition and lifestyle resources on an increasingly popular website, the publication of the Eat, Live, Thrive Diet, and the development of Eat Live Thrive Academy, an affordable membership program offering weekly virtual coaching sessions and personalized solutions for a customized diet and lifestyle. Their goal? To answer the consuming mid-life question: What if there was a way to turn back the scale and the clock with an inspiring lifestyle plan designed to help women rev up their midlife metabolisms and achieve physical and emotional freedom no matter how old one is? Based on personal experiences of weight gain, emotional eating and the aging process and building on professional expertise with scientific research, Demetre and Thomson’s individualized plan helps women keep off those extra pounds, stimulate midlife metabolism, look younger and recharge emotional and physical energy. A former bulimic, who often binged and purged repeatedly throughout her time in nursing school, Demetre remembers living in constant fear and shame, and also living with intense panic attacks. After reaching out to a friend following one of her severe panic episodes, she began a slow healing process by following a God-focused life.
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If you called Thomson “chubby” as a child, you wouldn’t be wrong. That baby fat fell off one summer thanks to a growth spurt. She maintained a lean body until she entered her forties. The advanced clinical weight-loss practitioner struggles with an insatiable appetite and food sensitivities that she controls with healthy choices and spiritual faith. Recognizing their different life experiences, understanding their different weight gain challenges and knowing that every woman has her own unique story is central to the Eat, Live, Thrive concept. “It’s turning what most people would call dieting into a lifestyle,” Demetre says. “Revving up your metabolism is not about just doing something for the short-term. While we know the bottom-line principles for approaching a healthy lifestyle, our individual body responses and life events bring a varied perspective that emphasizes that there is no one-size-fits-all approach. There isn't a perfect eating plan that will work for everybody.” “I think most of us have learned over the years that if I eat a little less, if I exercise more, I should be able to make a shift in my weight,” Thomson says. “But the truth of the matter is, that doesn’t work for many people for a few key reasons. First, as we age, our carbohydrate threshold diminishes and we get better and better at storing carbs as fat. Second, many of us have developed hidden food sensitivities that are causing weight gain or preventing weight loss. Last, we experience significant loss of muscle mass year after year. It’s not necessarily just about calories in versus calories out anymore. We’re asking ourselves, ‘What am I doing wrong? This is what I’ve always done.’ Think back to your 20s, you could shift your diet for a week and lose five pounds. It was so easy. But all of a sudden, that doesn’t work and you’re like, ‘uh-oh’.” What am I doing wrong? Why can’t I lose weight? Why am I gaining weight so much faster and more easily? “Mature women are asking those questions,” Demetre says. “We thought we knew the answer, but it doesn’t work so well as we age. With a few changes, however, it is possible for those in mid-life and beyond to lose weight and keep it off.” The Eat, Live, Diet is a three-phased roadmap beginning with The Elimination Phase, a temporary elimination of key foods such as sugar and grains, which
Danna Demetre
It’s turning what most people would call dieting into a lifestyle. both promote insulin resistance and cause potential food allergies and sensitivities, as well as inflammation. The Discovery Phase helps determine everyone's personal and specific “food culprits” that affect them. The Lifestyle Phase helps in designing a long term eating plan that works best for each person while still allowing them to enjoy their lives. Emphasizing the personalized approach to diet and healthy lifestyles,
Robyn Thomson
Demetre and Thomson recommend elimination as the place to start revving up your metabolism, with suggestions for either jumping in feet first or going slow. “We teach them how to establish a new lifestyle mindset because we know most women tend to gain weight back after they lose it,” Demetre says. “From the get-go, we want to help them realize that it is the little stuff that adds up. You don’t have to be perfect.” She continues, “Neither of us are perfectionists. We do very different things in our daily lifestyle. I am the unique calories-in versus-calories out gal and can get away with a lot more than Robyn, who has food sensitivities. There are things that motivate me more now that are far from just weight, looking good and feeling good. I do believe there’s a journey for all of us where we move from intentional choosing and self-discipline to something that becomes natural.” Thomson, however, has taken a different approach to her healthy lifestyle.
“For me, it has always been about making a choice to be healthy, lean and fit,” says Thomson. “I want a long, quality life. That means that exercise is a part of my life. It’s just what I do. I get up in the morning, I put on my workout clothes, and work out. I don't want to feel sluggish. I don't want to feel tired. I don't want to have digestive upsets. I figured out the foods that have consequences for me in our discovery phase. Now, it's just so much easier to eat the way that I know is best for me because I'm motivated by feeling really, really good and really energetic.” However, both women do caution that, “You don’t have to put always super healthy foods in your mouth all the time, but we want you to realize that all women do have a choice.” For more information about revving up your midlife metabolism with tips for losing weight and looking younger, visit eatlivethrivediet.com or leanhealthyageless.com ■
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healthy destinations
JUMPSTART YOUR WEIGHT LOSS 1 PROGRAM AT A
Here are two stunning spa-inspired wellness retreats not to be missed:
WELLNESS RETREAT By Julie Maddock
WHAT HAPPENS WHEN YOU COMBINE A WEIGHT LOSS CLINIC WITH THE AMENITIES OF A SPA? YOU GET THE PERFECT BLEND OF RELAXATION, REJUVENATION AND A WEIGHT LOSS PROGRAM TAILORED TO YOUR NEEDS. TOSS IN A GORGEOUS BACKDROP OF NATURE TO REALLY MAKE YOU FEEL LIKE YOU ARE ON VACATION. IF YOUR WEIGHT LOSS GOALS SEEM TO BE ELUDING YOU, A DEDICATED WELLNESS RETREAT IS JUST WHAT YOU NEED TO KICK YOUR HEALTHY FITNESS GOALS INTO GEAR!
Reservations:
(800) 742-9000 canyonranch.com
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CANYON RANCH – LENOX, MASSACHUSETTS Employing a healthy approach to weight loss with long-term results, Canyon Ranch, Lenox offers a seven-night weight loss program that is based on science, not trends. Prices include airport pick-up, unlimited access to spa and fitness facilities, all resort activities, including biking, kayaking and mountain hiking, as well as all meals,
snacks and refreshments— healthy, of course! You will meet one-on-one with wellness experts, including exercise physiologists, nutritionists and a life management coach. The team will develop a personalized plan for better health and sustainable weight loss. You will love the lunch and learn demonstrations and can participate in cooking classes each day. This fun, relaxed setting will help you live your most vibrant life!
Lenox offers a seven-nigh t weight loss program that is based on science, not trends.
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SKYTERRA WELLNESS RETREAT-LAKE TOXAWAY, NORTH CAROLINA This five-star luxury retreat offers private coaching and structured classes to help you discover the weight loss approach that works best for you—all in a beautiful setting surrounded by the Blue
Reservations:
(888) 282-1657 terrawellness.com
Ridge Mountains. Featuring a holistic approach, the team at Skyterra impart proven and safe long-term exercise habits, stress management tips, and culinary and nutrition education. Lose yourself in this outdoor wonderland while focusing on fitness. Truly a wellness retreat dream destination. Prices start at $3,500 for seven-nights and includes airport shuttle, up to 80 classes a week, private rooms or cottages with WiFi, and chef-prepared delicious meals and snacks. Pets are welcome in select rooms.
Surrou the Blu nded by e Mount Ridge ains
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pets ea own herbal fl Create your r, ½ a eg n vi gallon on spray: Mix 1 m le s ce n 16 ou el gallon water, z a h ch it w nces ou 8 d n a e ic ju ttle. in a spray bo
FLEA AND TICK PREVENTION Spring is here, and with it comes tick and flea season in many areas of the United States. By Ann Jarema
P
arasites like fleas and ticks aren’t just gross little blood suckers, they’re also transmitters of disease. According to the College of Veterinary Medicine & Biomedical Sciences at Texas A&M University, fleas often carry bacterial pathogens, while ticks can also carry other diseases, including Lyme disease and Rocky Mountain spotted fever. Diligence in controlling flea and ticks in your pets is essential for their health and for your health. Prevention Tips When it comes to parasites, an ounce of prevention is worth a pound of cure. Follow these tips to help
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prevent issues with fleas and ticks: ▪ Keep pets away from long grasses and thick brush. Mow your yard regularly and keep bushes trimmed. ▪ Keep wildlife and feral animals away from places your pet is exposed to.These animals often carry parasites that can spread. ▪ When your pet comes inside, give them a thorough check from head to tail for ticks. ▪ Plant flea repelling plants. Certain plants contain compounds that fleas avoid. Try one of these options in planters or flower beds: ▪ Lavender ▪ Spearmint ▪ Pennyroyal
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One of the best flea control methods is cleaning. Fleas congregate where your pets spend most of their time, so be sure to regularly wash all pet bedding.Vacuum and sweep pet areas often. Methods of Flea and Tick Treatment If you want to avoid chemicals, there are many natural options available.These can range from essential oil blends to specific diet additives. Here are a few simple options for natural treatments: ▪ Bathe animals thoroughly in a tub. Since fleas do not grasp and hold onto the hair shafts, they will drown in the water.
During bathing, also check for ticks. If you find any, remove them immediately. ▪ Create your own herbal flea spray: Mix 1 gallon vinegar, ½ gallon water, 16 ounces lemon juice and 8 ounces witch hazel in a spray bottle. After cleaning carpets and floors, spray your pets thoroughly with the mixture. ▪ Consider adding beneficial nematodes and/or lady bugs to your yard.These feed on fleas and their larvae and can be found in your local garden shop. When choosing any type of flea and tick treatment, you should always work closely with your pet's veterinarian to determine the safest and best course of action for all of your family's pets. ■
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healthy mind
HOW TO
SHUT DOWN SELF-DEFEATING THOUGHTS 3 PRACTICES TO FLIP ON YOUR DESERVING SWITCH By Dr. Josh Wagner
D
o you ever look around at your friends, family, colleagues, or the people you grew up with and wonder why their lives appear to be more successful than yours? Do you find yourself feeling at times you don’t quite measure up, while others seem to be happy and in control? While others are thriving in their work, in their relationships, and in their leisure time, you continue to find yourself grinding through each day
constantly overwhelmed by stress and exhaustion. Revealing an incredibly simple pathway to fulfillment that is completely in your control, I am sharing how unconscious, undeserving beliefs are the primary obstacle standing in the way of your goals, happiness and peace of mind in any area of your life. Here are a few practices that take a total of 20 minutes to implement into your daily routine to help flip your deserving switch on and finally achieve
everything you want to achieve in life.
1.
INITIAL SENSING (2 MINUTES) In a comfortable, seated position, with hands on your lap, begin to sense your body. Sensing is NOT feeling. You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair. Sensing is being aware of your body’s internal sensation. You may feel a pulsing
of the part of your body you are focusing on, like a heartbeat. Give attention everywhere by mentally scanning your extremities and your core.
2.
CLEARING (5 TO 10 MINUTES) After connecting to your body through sensing, evoke your strongest visual and or auditory memory of the circumstances contributing to your strongest, undeserving belief. The recollection of the person or circumstance should be strong enough to elicit the hurtful, negative emotion in your body easily and quickly. Add to this by intensifying the emotion, for instance, squeezing your stomach muscles as you focus on creating the negative feeling, or even vocalizing out loud what is happening in the scene.
You ca find 2 n surely somew 0 minutes here in your busy day
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As a beginner, you’ll find that your mind is easily distracted and often drifts away during this exercise. Don’t let that discourage you. Every time you realize you are no longer feeling the negative emotion or visualizing the memory, come back to it and regenerate the negative feeling. Sustain the vision and feeling for as long as possible. It’s not easy to do, and the more you do this, the longer you will be able to hold the vision and emotion during a session. Once you notice the emotional tension has decreased significantly, you can move to step three. That negative emotion does not have to be gone entirely, just diminished.
3.
EMOTIONALIZING (10 MINUTES) After clearing, you will find it easier to visualize and feel the emotions of what you want to experience in life. You have just wiped clean your emotional state, which makes it easier to generate new positive emotions. Start picturing what you most want (in the same area of life you just cleared) and generate the emotion this vision gives you. Is it gratitude, joy, excitement, peace? Whatever single emotion your vision most generates, focus on it while holding the vision. To intensify your emotion, breathe deeply
Sensing is NOT feeling. You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair. into your chest and focus on gratitude even more intently. Once you sense an internal shift of newfound confidence in your vision and it has been 20 minutes, gently come out of the process. Continue with your day, and if you wrote down any notes during the process,, make sure to take them seriously and actually act on them. There’s an astute saying, “If you don’t have 20 minutes a day to meditate, then you should be meditating for 40.” It’s not much to ask. You can surely find 20 minutes somewhere in your busy day. Even if you have three children who
wake up earlier than you, you can find time, like thousands of parents do, to nurture yourself with this practice. Your children, too, will benefit from your new mindset and perspective. Keeping the same time each day provides a predictable routine and habit that makes it easier to strengthen your commitment. So if possible, do The Deserving Process first thing in the morning each morning. It is a phenomenal way to begin each day. To support your effort, consider getting an accountability partner—a
spouse, friend, or family member—who can do this process with you and share in your journey. Their support and participation are an invaluable asset. to this process. Invite someone over to read this book at the same time you do and begin the process together. It makes a tremendous difference not to be alone through it.Your commitment to not letting your partner down will strengthen your commitment to yourself. It’s a win-win. Help someone you care about to flip the switch and it will expedite you flipping your own.
DR. JOSH WAGNER is a mindset coach, international speaker and consultant to renowned doctors and their staffs around the world. To learn more about Dr. Josh Wagner, visit drjoshwagner.com. You Deserve It: The Missing Answer to the Life You Want is available on Amazon and at Barnes and Noble.
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recipe
RHUBARB CRISP
INGREDIENTS For the filling: ▪ 5 cups chopped rhubarb, washed and diced into ½ inch pieces ▪ 2/3 cup white sugar ▪ 2 tablespoons cornstarch or all-purpose flour ▪ 1 teaspoon cinnamon For the topping: ▪ ½ cup all-purpose flour ▪ ¾ cup brown sugar ▪ 1 cup old-fashioned oats ▪ ½ cup butter, cut into small cubes ▪ 1 teaspoon cinnamon ▪ 1 teaspoon vanilla
A VEGETARIAN DESSERT WITH A WHOLE GRAIN OAT TOPPING INSTRUCTIONS
Preheat the oven to 375°F. Grease a cast iron pan or 8 inch square baking dish and set aside.
Toss the rhubarb with sugar, cinna-
mon and either cornstarch or flour. Place in baking dish.
In a mixing bowl, add all the top-
ping ingredients, except the butter, and mix together.
Add the butter and cut it into the
oat mixture with a pastry cutter. You can also use your hands to do this, breaking up the butter cubes and mixing to create a crumbly topping. Sprinkle this over the rhubarb mixture.
Bake for 35-45 minutes or until
bubbling. If the top is browning too quickly, you can cover it with tinfoil and then remove the foil for the last 10 minutes of baking to finish crisping up the top. When fully cooked, the rhubarb should be tender and the topping golden brown.
Allow to cool for 5-10 minutes before serving with vanilla ice cream.
Prep time: 15 minutes Cook time: 45 minutes Yield: 8 servings
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STOP THE SPREAD OF GERMS Help prevent the spread of respiratory diseases like COVID-19. Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
Avoid close contact with people who are sick.
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Clean and disinfect frequently touched objects and surfaces.
Avoid touching your eyes, nose, and mouth.
Stay home when you are sick, except to get medical care.
Wash your hands often with soap and water for at least 20 seconds.
cdc.gov/COVID19 314915-A March 16, 2020 1:02 PM
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mighty kids
WHY YOU SHOULD ENCOURAGE YOUR CHILDREN TO STUDY
s t r A the
ARE THE ARTS IMPORTANT TO YOUR CHILD’S DEVELOPMENT? EVER SINCE NO CHILD LEFT BEHIND (NCLB) BECAME THE EDUCATIONAL MANTRA, SCHOOLS PUT MORE EMPHASIS ON ENGLISH, MATH AND SCIENCE, OFTEN CUTTING MANY OF THEIR ARTS PROGRAMS. THE DESIRE FOR HIGHER TEST SCORES HAS BECOME THE LEADING FACTOR IN EDUCATION.
By Kelly F. Barr activities engage the senses ccording to and wire the brain for an article by successful learning. The arts David Sousa, are not just expressive and posted on the affective, they are deeply American Association of cognitive.” School Administrators website, “During the brain’s Children have a natural early years, neural connectendency toward the arts. Little Sally grabs a crayon tions are being made at a and pushes it back and rapid rate. Much of what forth on a piece of paper. children do as play—singUnknowingly, Sally is building ing, drawing, dancing—are her fine motor skills and natural forms of art. These
A
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eye-hand coordination through this enjoyable activity. The kindergarten teacher gives a group of boys some modeling clay. Immediately, the boys talk about what to build. They decide they’ll each build their own race car and have a race. Randy notices Timmy’s fat race car and suggests Timmy make it longer and skinnier. These boys are developing social skills as they work together. Miss Matthews, the preschool teacher, dumps a container of different color plastic shapes on a table. As children pick them up, Miss Matthews says the shapes and colors, helping the children learn shape and color recognition. At another table, Mrs. Randolph works with a different group of children. They thread beads on a string as Mrs. Randolph
counts to introduce them to the concept of counting. In 2016, The Society for Research in Child Development did a study that included music, dance and visual arts lessons among 310 preschoolers from poor backgrounds. Poverty leads to stress and stress is a cause of poor health. This society’s study concluded that the benefits of arts education may be the greatest among the economically disadvantaged. As a home school mom, I encouraged my children in the arts, and my husband and I took them to the theater and musical performances of varying kinds. I witnessed how such activities gave them a love and appreciation for some of the arts, and I have seen them excel in academics and community through benefit of the arts.
The arts are n ot just expressiv e and affective, they are deeply cognit ive.
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recipe
KETO EASTER MORNING ASPARAGUS FRITTATA
Prep time: 20 minutes Cook time: 20 minutes Yield: 4 servings
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INGREDIENTS ▪ 2 tablespoons olive oil ▪ ½ cup green onions, diced ▪ 1 lb thin asparagus spears, tough ends snapped off and spears chopped into bite sized pieces ▪ 6 large eggs ▪ ¾ cup ricotta cheese ▪ 2 oz soft goat cheese (or cream cheese), crumbled ▪ ½ tsp salt ▪ Ground black pepper to taste DIRECTIONS Set oven to broil. Heat cast iron skillet over medium heat and add olive oil. Be sure to coat both the bottom and the sides of the pan with the oil. Add diced green onions and cook until soft (about 5 minutes), stirring occasionally Add chopped asparagus and continue to cook for another 5 minutes. Crack the eggs into a large mixing bowl and add the ricotta cheese, salt and pepper. Whisk together well. Turn the stove down to medium-low heat. Pour the egg mixture into the cast iron pan. Crumble half the goat cheese (or cream cheese) evenly over the top. Mix everything together gently. Add the rest of the cheese on top. Cook this gently for about 5-7 minutes, do not mix or stir while it cooks. Cook until the edges are set but the top is still wet and loose. Transfer the skillet to the broiler and cook for another 3 minutes or so. Keep an eye on it. The top should be cooked and set, and a little golden brown. Allow it to cool for 5 minutes or so before cutting. Serve and enjoy. Refrigerate leftovers.
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INGREDIENTS ▪ 1 ½ lbs yellow baby potatoes, scrubbed clean ▪ 1 bunch small radishes, thinly sliced (about 1 cup) ▪ 2 cups sugar snap peas, trimmed and strings removed ▪ 1 tablespoon fresh dill, chopped For the dressing: ▪ 3 tablespoons extra virgin olive oil ▪ 2 tablespoons fresh lemon juice ▪ 1 teaspoon Dijon or spicy brown mustard ▪ 1 garlic clove, pressed or crushed ▪ ¼ teaspoon salt ▪ Ground black pepper to taste
Prep time: 20 minutes Cook time: 25 minutes Yield: 4-6 servings
VEGAN POTATO SALAD WITH RADISHES, SNAP PEAS AND DILL
DIRECTIONS Cut the baby potatoes into halves.To cook, place in a large pot and fill with water until potatoes are well covered. Add 1 tsp salt to the water. Cover with a lid and bring to a boil. Once boiling, reduce the heat to low and let simmer until potatoes are fork tender. For the dressing, combine the lemon juice, mustard, garlic, ¼ tsp salt and pepper. Once those are combined, slowly add the olive oil while stirring. This helps emulsify the dressing. When potatoes are fork tender, drain the water and let them cool for a few minutes. Combine the radishes, snap peas, dill and warm potatoes. Add the dressing and toss to combine. Serve and enjoy. Refrigerate leftovers.
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