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INSPIRE JANUARY | FEBRUARY 2020

Empowering Natural Living

GREEN TEA TOP 5 FOODS FOR HEART HEALTH

BEST

WELLNESS RETREATS FOR COUPLES

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contents Januar y/Februar y  2020

TOP 5 FOODS FOR

HEART HEALTH

Opiate Dependent?

Make it a thing of the past - in less than 24 hours. Best thing you did ever!! -- Muscle, Bone, Joints, Carpal Tunnel and other nerve issues. Bursitis, Tendinitis, Arthritis, etc., treated without Opiates in most cases.

Transplant Games 4 SUPER FOOD

12 HEALTHY DESTINATIONS

5 NATURAL BEAUTY

16 HEALTHY MIND

9 HEALTHY BODY

17 RECIPE

Green Tea

Restore Thinning Hair With Biotin

Joseph R. Xavier M.D. 219 - 6th Street S.E. , Paris, Texas (behind First Federal Bank)

Joseph R. Xavier M.D. has been American Board Certified in Physical Medicine & Rehabilitation since 1987.

• Graduated from St. John’s Medical College, Bangalore India, with Bachelor of Medicine, Bachelor of Surgery • Degree in 1974. (MB.BS) • Rotating internship in Medicine, Surgery and Ob Gyn - 2 years (74-76)• Trauma & Orthopedic Surgery at Manchester University (Teaching), England (77-82). • Residency in Physical Medicine & Rehabilitation at Washington University, St. Louis, MO from 83-86 • Active & Consultant Medical staff in Paris, TX since 1986 • Medical Director, Rehabilitation unit 1986-2007 • Medical Consultant DARS, NE Texas. Accept appointments for Diagnosis and Treatment of: -- Any painful conditions including, Back, Neck, Shoulder, Elbow, Wrist, Hand, Hip, Knee, Ankle and Foot. -- Nerve and Muscle testing (EMG / Nerve conduction studies) to diagnose Carpal Tunnel Syndrome, Neuropathy and many other Nerve and muscle disorders. -- Treatment of Bursitis, Tendonitis, Arthritis, Muscle spasms etc. Cortisone (steroid) injections for wide variety of conditions. Trigger Point Injections. Suboxone Treatment for Opioid Addition

Help Your Joints with Vitamin D

10 EXERCISE

Refreshed Heart Health Easy Cardio Activating Exercises

Best Wellness Retreats for Couples 5 Ways You May be Sabotaging Your Resolutions Sausage and Rice Skillet

18 RECIPE

Paleo Strawberry Shortcake

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V7

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super food

Green tea By Kristy Podruchny

Green tea has been an important part of Chinese and Japanese culture for a few thousand years and is highly coveted for its health benefits. Western medicine started investigating these benefits and is exploring green tea to see what it does to help human health.

ondering what makes green tea a super food? Green tea is a super food because of its high levels of antioxidants. Catechins are polyphenols (a type of antioxidant) present in green tea that are responsible for its antimicrobial and antiinflammatory properties. Caffeine also plays an important role in the health benefits found in green tea. Get ready for it—this is a mouthful. Green tea contains a catechin called epigallocatechin-3gallate (EGCG) that has been studied for its antiinflammatory properties. A study conducted by the University of Shizuoka has shown that green tea and EGCG suppress inflammatory reactions in our bodies. Let’s not forget the magic green tea provides for heart health. A study

published in the Journal of Biological Chemistry shows that EGCG’s also help break down the plaque that can form in arteries. As you can imagine, our blood needs to circulate efficiently and plaques can lead to coronary heart disease. Combined with green tea’s LDL cholesterol and triglyceride lowering benefits, this tea has proven itself to be an ally to your heart. Though its caffeine content is minimal, be mindful about how much you consume—especially if you know you’re sensitive to caffeine. Conflicting studies have the scientific community rethinking its stance on caffeine. A 2008 study published in the Journal of Psychological Anthropology showed that caffeine and an amino acid called l-theanine, present in green tea, improve cognition and reduce anxiety.

Green tea and EGCG suppress inflammatory reactions in our bodies.

Coffee shops have made matcha a household name. Matcha is made from ground up green tea leaves and is known for its beautiful bright green color. It’s often made into lattes because the taste is less bitter than other types of green tea. Matcha contains high levels of chlorophyll, which helps transport oxygen and has been studied for its potential anticancer effects. There are many ways to enjoy this super food. Sip a cup of hot tea, enjoy it iced, try it in ice cream and lattes. When you buy powdered tea like matcha, you can sprinkle green tea and all of its benefits into any food including salad dressings and baked goods. Tea connoisseurs know there’s a difference in taste and texture depending on how the leaves were harvested, where they were grown and how it’s ground. Take care not to over cook your green tea—water temperature and steep time makes a difference in whether or not the polyphenols are available to do their job in your body!

Formerly Visiting Angels & Angels Homecare of NETX

Personal Assist Services Hourly/Respite Up To 24 Hour Care Weekends/Holidays Meal Preparation Errands/Transportation Medication Reminders Light Housekeeping In Facility Sitters Companionship

Jane Helberg, RN (Nurse Jane)

100 NE Loop 286 • P.O. Box 775 | Paris, Texas 75461 8801 Wesley Street, Suite B | Greenville, Texas 75402

www.heartsandhands.net 1-877-211-6850

natural beauty

Biotin

RESTORE THINNING HAIR

with

Kristy Podruchny

Thinning hair doesn’t have to be the norm for you. Hair “thinning” is actually hair loss. It’s important to know why your hair is falling out and what you can do to address the problem, but boosting your diet by adding foods with biotin, iodine, iron and selenium can help, too. Before you get overwhelmed with all of the supplements available out there, consider adding foods to your diet that will supply you with what you need to grow and keep more hair on your head instead of on your brush.

here are several reasons why you might be losing hair. The list includes chronic stress, over styling/coloring, thyroid issues, nutritional deficiencies, genetic alopecia and more. Taking a few natural steps to help your body and scalp can mean the difference between a full head of hair and a shower drain full of hair. Biotin is a B vitamin that is needed for healthy skin and hair. People with biotin deficiencies will lose hair and notice dry, scaly skin. Filling your plate with biotin-rich foods is the best way to supplement yourself to help

lating Stimu lp with ca your sassage a m r grow ai e h lps h reasing c by in flow to blood cles. lli hair fo

prevent or treat a biotin deficiency. Chicken liver tops the “foods with the most biotin” charts—though any liver will supply abundant biotin.Vegan or vegetarian? Not to worry.You can also find biotin in avocados and egg yolks. Luckily, biotin is stable, meaning you can cook away without the fear of losing any biotin in the process. Biotin supplements are widely available as well, but why not add some biotin to your plate? If your thyroid needs a little help, look to selenium and iodine—these two are friends to the thyroid gland and are essential to its functions. Foods rich in

selenium include biotin-rich liver and eggs as well as brazil nuts, sardines, shrimp and tuna. We’re diving right back into the sea for iodine. Seaweed supplies the highest levels of iodine we can consume, right next to cod and some yogurts. Many foods are enriched with iodine, too.

Iron deficiency can lead to hair thinning. Iron supplements can be tough on your digestive system and it’s easy to incorporate iron-rich foods into your diet.

Legumes, dark leafy greens, and spirulina will carry iron safely through your GI tract. Make a salad, throw plenty of colorful veggies in it and top it off with some shrimp or black beans. A healthy diet for thicker hair. After you’ve had your fill of healthy meals, try having a mini spa day at home with a luxurious scalp massage. Stimulating your scalp with a massage helps hair grow by increasing blood flow to hair follicles. Use this time to get creative and relax. Light some candles, use fragrant oils for your massage and sip a cup of chamomile tea. Stress management and relaxation exercises will help your hair grow by allowing your “rest and digest” response do some regenerative work. Make self-care a priority and you’ll likely notice less hairs abandoning your head.

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cover story

t n a l p s n a r T s e m a G

GOING FOR THE GOLD WITH NEW HEART

By Patricia F. Danflous

mily Traylor has a joy for life. The runway trim, always-onthe-go wife, mom and volunteer enthusiastically approaches each day with a radiant smile, a competitive spirit and a new heart. The 40-year-old Louisiana resident is one of thousands of transplant patients throughout the country experiencing a second chance at life thanks to the generosity of organ donors and their families. “Life is beautiful and I am so thankful to be here,” Traylor emphasized with a smile that fades for just a moment as she recognizes another family’s loss. This summer, she will honor her unknown donor as an athlete in the Transplant Games of America, a multi-sport event for transplant recipients and living donors. The highly competitive event showcases the impact of organ, eye and tissue registration while celebrating life and remembering donors. “Crossing the finish line at the Transplant Games is

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a feeling of triumph in your renewed life as well as deep gratitude to your donor,” said Traylor who ran track for Team Louisiana in 2018. This year she enters the swimming competition, an event that has special meaning for her. “I was swimming backstroke during a race for my high school team when my body just stopped,” she recalled. “I felt dizzy, couldn’t breathe and my heart felt like it was going to beat through my chest. I didn’t think much of it then, but I never swam competitively again. I am not sure why, but I think my body knew something was seriously wrong way before I did.” Born with Familial Dilated Cardiomyopathy defined as an enlarged and weakened heart, she had no idea that she had the condition. “I am adopted,” she explained, “and my parents did not have my medical background. Fortunately, a biological aunt contacted the adoption agency that women in her family had passed away from cardiomyopathy in their 20s. I was 19 when the agency notified us.”

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A cardiologist confirmed what her body had already signaled– yes, she had Familial Dilated Cardiomyopathy. Surrounded by her parents and boyfriend, now her husband, the next blow hit hard – if she survived to celebrate her 23rd birthday she would need a heart transplant. “Hearing that diagnosis was scary,” she confirmed. “But for some reason, I knew I was going to be okay.” With heart-preserving medication, a pacemaker and defibrillator, she made it well past 23. “I loved my career as a Pre-K teacher and got married at 24. We bought our first car, our first house and best of all, adopted a son. Life was great.” Traylor lights up when she talks about her son Brayden. “I always wanted to be a mom and honestly, knowing that I would not be able to carry a child or take the chance that I could pass a disorder on to a daughter, was the hardest thing about accepting my heart condition,” she added. “One of the best days of our lives was finding out we could adopt.”

Brayden’s arrival demonstrated the Traylors' ability to share their love and live a fairly normal life. “As our son grew, his energy grew, too,” Traylor laughed. “I kept up because of the immense love for children and family that keeps women moving. I lived exhausted. Traylor thought she was a typical, trying-to-do-it-all young mother until a few years ago when she noticed significant changes. “I was extremely fatigued, pale, losing weight without trying and had a hard time breathing.” she said. “Something is wrong,” she whispered as she walked into her cardiologist’s office with no appointment, little breath and difficulty speaking. Excessive night sweats, shortness of breath and constant coughing had persisted for too long with no improvement. “Oh, my God, you look terrible, I’m admitting you,” was her doctor's immediate response. “I knew I was dying when the diagnosis of end stage heart failure came in, but didn’t tell anyone. I still had a little fight in me and a son to raise,” she said. While the cardiology team worked on a plan of action, Traylor was discharged in time to take her son Trick or Treating as a way to create happy family memories. Focusing on Thanksgiving and Christmas holidays to generate more memory moments, Traylor went through an extensive transplant qualifying process. A few days before Thanksgiving she was placed on the waiting list. “We celebrated the holidays that night, buying a Christmas tree so I could decorate with my son and the rest of the family even though I didn’t have much energy.” “On December 12, 2016, I was admitted to wait for my heart,” she continued. “I was terrified, but ready to live, not just survive. I focused on getting a healthy heart and going home. I wanted to see my son grow up.” INSPIRE HEALTH

cover story A week into the waiting, a potential heart was available. “I called all my loud-Italian family who rushed up to my itty bitty hospital room to celebrate life,” she said. “There were tears

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because someone else died, but smiles because I was going to live. That is a lot to absorb. Grieving for your donor is an entirely different kind of grief. There are no words to adequately describe the feelings involved.” The heart was not a viable organ. “How do I tell my son who is sitting beside me on my hospital bed holding my hand, how do I tell my mom, my husband, my entire family who is in my hospital room?” she questioned. “I couldn’t. I just stared at the ceiling for hours. The next day. I regrouped and had a long talk with God. After that, I had such a feeling of peace, and I knew that no matter what happened, I was going to be okay.” She observed Christmas in the hospital and New Year’s Eve 2017 with an emphatic resolution – “no matter what, it is going to be a great year.” She was right. A new heart was on its way and she entered surgery at 2 a.m. January 6, 2017. “A successful transplant means you can continue to live and look

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forward,” she explained. “At the same time there is grief. My prayers for my donor continue to be, ‘Thank you for saving my life. I am grateful to have such a strong, beating heart and honored to carry on your legacy. God knew that we would work better as a team and I won’t let you down. This is the first day of my new life and our new journey together. Who knew that two strangers would one day share a heart, an organ, a life? You are a hero. Thank you for the gift of life and for the gift of hope.” Since the transplant, Traylor holds fast to a commitment to health and fitness and support for organ donor awareness. She runs track, swims, does CrossFit and rounds baseball bases with her son. “I’ve done 5Ks and more. I have walked the mountains of Utah,” she said. “ I am here to see my son start high school. I spend every single day thankful that I am alive and honoring my hero’s legacy with a healthy body.”

healthy body

HELP YOUR JOINTS WITH By Ann Jarema WHEN NATURAL LIGHT COMES INTO CONTACT WITH OUR SKIN, IT KICK STARTS THE BODY’S NATURAL PRODUCTION OF VITAMIN D. AND WHY DOES THAT MATTER?

itamin D is an essential ingredient to our health. It protects us from inflammation, lowers our blood pressure, helps keep our muscles strong, improves the function of our brain, and could protect against cancer. If you’re not getting enough vitamin D, you are not alone. Over half of the world’s population does not get enough sun. As a result of this, many of us are actually deficient in the vitamin. The best way to increase your vitamin D, if exposure to the sun isn’t an option, is through a few particular foods. Salmon, herring and sardines, cod

liver oil, tuna, oysters, shrimp, egg yolks, and mushrooms all contain healthy amounts of vitamin D. Of these options, the oily fish, fish liver oil, and egg yolks are your best option as they contain vitamin D3 which is more powerful than vitamin D2 (which you find in other sources including fortified food items such as milk and orange juice). If you aren’t a fish, egg, or mushroom lover, then you may need to seek other ways to increase your vitamin D intake. According to the US Institute of Medicine, your daily intake of vitamin D should be approximately 400 – 800 international units (IU),

oil, and Oily fish, fish liver r best option as they egg yolks are you D3 which is more contain Vitamin min D2 powerful than Vita

which is equal to 10 – 20 micrograms. If you have little exposure to the sun or are already experiencing a vitamin D deficiency, you will likely need even more. The most beneficial way for you to get your daily dose of vitamin D is by spending time in the sun. Adequate sun exposure is challenging for many people to achieve. Work, academic obligations, geographical constraints, and more can hinder the best of intentions. Even with regular exposure to the sun, it is not uncommon to find that it is still not enough. Increasing concerns about skin

cancer from sun damage presents a higher risk for some and may prevent typical sun exposure. If you believe you are not getting enough vitamin D, a supplement may be in order. A great place to start is by having a conversation with your physician about your specific risk factors. Your doctor can help you to put together a specific and personalized plan that will ensure that your vitamin levels get to a healthy level in the easiest way possible. When you correct your vitamin D levels, you will likely notice a very positive change in your mood and bodily function. So why wait? Making some dietary and activity level changes now will help you reap the most long-term benefits.

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exercise

REFRESHED HEART HEALTH

EASY CARDIO ACTIVATING EXERCISES

IT SEEMS A GOOD TIME OF YEAR TO ENCOURAGE US ALL THAT LOVING OUR HEARTS OVER THE COURSE OF OUR LIFETIMES HELPS US LIVE LONGER AND BETTER AS WE STAY IN SHAPE OR IMPROVE THE SHAPE WE’RE IN! LET’S LOOK AT SOME RELATIVELY GENTLE CARDIO-ACTIVATING EXERCISES THAT YOU CAN DO AT HOME, WHEN TRAVELING OR AT THE GYM. ADDING THESE LOWER IMPACT AND EASY CARDIO EXERCISES MAY BE MUCH MORE EFFECTIVE THAN YOU THINK, AND YOU CAN WORK YOUR WAY UP INCREMENTALLY OVER TIME! CONSULT YOUR DOCTOR BEFORE YOU BEGIN A SIGNIFICANTLY DIFFERENT SORT OF EXERCISE, AND WARM UP YOUR MUSCLES BEFORE YOU START.

GENTLE SKIPPIN’ TO YOUR LOU  With a preferably imaginary jump rope and with your core engaged, alternate between the balls of your feet in rhythmic motion, and circling hands with elbows around waist height, pretend like you’re skipping rope.  Try for one minute, and increase time as comfortable.

MARCHING SLIDE  With your core engaged, lift one knee to a comfortable height while raising the right-angled hand on the opposite side.  I n a smooth motion, transition from the position to bring the lifted knee to the side of the body, placing the foot on the ground in a slight bend and side lunge.  Return to standing position.  Repeat steps 1, 2, and 3 with the other leg and arm. (Try 6-10 reps.)

Gentle Skippin’ to Your Lou

HIP SWISH RHYTHM

 With one foot in front of the

Marchin g Slide

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other, and elbows bent, swing arms back and forth, frontward and backward while swinging hips side to side for 30-90 seconds. Feet and legs do not change position.  Alternate feet positions, and repeat step 1 for 30-90 seconds. Add weights as desired.

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Hip Swish Rhythm

SLOW-TOWN DROP AND RISE  On your back on the floor and with your core engaged, and keeping lower back pressed into the floor, inhale over 4-5 seconds, slowly lifting both straightened legs perpendicular to the ground.  Exhale over 5-7 seconds, slowly lowering legs back to floor.  Repeat steps 1 and 2. (Try 6-10 reps.) You can place an exercise ball or throw pillow between your feet for added control.

Slow-Town Drop and Rise

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healthy destinations

T Best Wellness Retreats For Couples

ired of the same old weekend resort getaways? Want to do something good for your body and soul? Want to connect more with your partner? If you answered yes to any of these three questions, why not consider a weekend (or longer) away at a wellness retreat. We’re not talking about a fat camp or place to go and lose some pounds. We’re talking about luxurious spa-like retreat centers that offer great healthy food, fun activities, and a place to relax, all in one. Check out our top picks for great wellness retreats, all located here in the United States.

By Ann Jarema

ne of our top picks is the Miraval Arizona. Set in the foothills of the Sonoran Desert, this all-inclusive retreat center places an emphasis on spirituality while providing an abundance of yoga, fitness, and overall wellness courses. With an on-site restaurant, snack bar, and full bar with cocktails, you’ll have everything you need to relax and recharge. Miraval Arizona Contact: 855-234-1672 - 5000 E.. Via Estancia - Tucson, AZ 85739

Miraval 12

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nother amazing getaway place is the Red Mountain Resort located in St. George, Utah. This wellness retreat center is nestled into the landscape of the vivid red rock cliffs that are so common in the area. At this resort, you can be as active or relaxed as you want. Coordinate an adventure to Zyon or Bryce Canyon National Park. Or, select their rejuvenate and live well package and have access to a personal physician who will work with you on your body composition, fitness and metabolic testing, and nutrition. Red Mountain Resort Contact: 877-246-4453 - 1275 E. Red Mountain Circle - Irvine, Utah, 84738

Red Mountain Resort L

ooking for a mountain getaway? Try Blackberry Farm in Walland, Tennessee. Take a nature hike, set out for a mountain biking adventure, try fly fishing, or stay in for a day at the spa, the choice is yours. With all that plus horseback riding, culinary and tasting experiences, paddle sports, and other leisure activities, youâ&#x20AC;&#x2122;ll have plenty of opportunity to focus on each other as well as what is good for you. Blackberry Farm Contact: 865-984-8166 - 1471 W. Millers Cove Rd. Walland, TN 37886

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eat fresh

Top 5 Foods For Heart Health By Kristy Podruchny

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ur hearts are amazing organs. They pump right around 2,000 gallons of blood through your body in a day. Supporting your heart can be as simple as eating the right foods and moving your body daily. We’ve ranked the top five foods for heart health to help guide your next shopping trip. Omega 3 fatty acids have been studied extensively for their heart health benefits. A review published in the Indian Journal of Endocrinology and Metabolism mentions that omega 3 fatty acids have proven useful in lowering triglycerides, blood pressure, regulating arrhythmias and preventing plaque in the arteries. Fish are gems for heart health. Their high levels of omega 3 fatty acids place them at the top of our list. Salmon, tuna, albacore, sardines, mackerel and herring are the fish with the highest levels of omega 3 fatty acids They also mention that you should aim for 500mg of omega 3 fatty acids per day, or two servings of cold-water fish per week. If you’re a vegetarian or don’t like fish, don’t worry— we have just the seed for you and your heart. Hemp seeds contain an ideal ratio of omega 3 and 6 fatty acids while being rich in essential fatty acids overall. They add a lovely crunch to salads and are easy to toss into your morning shake.You don’t need much more than a teaspoon to a tablespoon daily to protect your heart. Incorporate hemp seeds into your diet slowly to avoid digestive distress.

published in the journal Nutrients reports that nuts decrease your chances of coronary heart disease, sudden cardiac death and high blood pressure while lowering blood cholesterol. Walnuts contain levels of alpha lineic acid (ALA) that surpass all edible plants and are a great option to consider on your next shopping trip. Get 1 ounce of nuts in your diet a day to boost heart health. Leafy greens make it to many of our lists, but spinach stands out because it’s a food high in nitrate. Nitrates in foods like spinach decrease arterial stiffness and help regulate blood pressure levels in a randomized, controlled trial published in Clinical Nutrition Research. One cup of spinach per day is a helpful,

Supporting your heart can be as simple as eating the right foods and moving your body daily

heart healthy serving. Spinach can be gently sautéed, made into a wholesome salad and is easy to add to smoothies. Lastly, let’s address that sweet tooth. Lovers of dark chocolate rejoice! A 2017 meta-analysis published in the journal Nutrients observed that one to six servings (1 serving is between 1 and 2 ounces) of dark chocolate a week has the potential to reduce your risk of coronary heart disease, stroke and diabetes. The antioxidant flavanols present in dark chocolate reduce inflammation and blood pressure. If you are looking for a post-meal healthy sweet snack, look to dark chocolate with at least 72 percent cocoa as your tasty heart health ally.

“

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Since 2008 Paris Fitness and Aquatics has been the premiere fitness club serving Lamar County with exceptional equipment, classes, & atmosphere.

1025 Deshong Dr. | 903-785-4FIT(4348) | www.pfaparis.com

A handful of nuts, especially walnuts, should be your go-to snack for heart health. Overall, nuts have consistently proven how valuable they are to our hearts. A 2010 review INSPIRE HEALTH

healthy mind

5 WAYS YO U MAY BE SABO TAG ING YO UR RES O LUTIO NS By Dr. Bradley Nelson

o matter our goals, sometimes we end up making choices or acting in a way that undermines what we really want, even with the best of conscious intentions, we often allow this self-sabotage to creep in and prevent us from reaching our goals. Here are 5 ways people sabotage their goals and what to do about it:

FOCUSING ON FAILURE What to do: The people who succeed may actually have more failures in their lives because it’s those failures that lead to the skill and wisdom to succeed the next time. Rather than feeling defeated when you fail, look for the lessons and the things you’ve done right that you can build upon.

NOT CELEBRATING SMALL VICTORIES What to do: When you’re working on a goal, it usually helps to break it down into smaller milestones. The same concept can be applied to the celebration of those milestones. Don’t wait to pat yourself on the back until you’ve reached your goal. Celebrate the minor victories you achieve along the way.

PROCRASTINATING What to do: Procrastination may result from feelings or Trapped Emotions of fear, dread, or insecurity. Resolving the emotions that may cause you to put things off can make a world of difference in your success.

FAKING IT What to do: Ever found yourself putting on a fake smile when you really feel sad, angry, or resentful?

Releasing these negative Ever found yourself emotions may be as ile quick and easy as using putting on a fake sm The Emotion Code™ to you really feel sad, n he w rid yourself of that enerangry, or resentful? gy. It has helped thousands of people release Summary: negativity and experience • Learn from your failures. the joy and motivation • Celebrate small victories. that keeps them moving • Resolve feelings that toward the things they cause procrastination. really want. • Rid yourself of negative energy. IMPOSTER SYN• Note your accomplishDROME (feeling you ments. are not worthy of success,

happiness, love, etc.) What to do: Take stock of your accomplishments – write them down. And don’t just focus on the big things. After all, the small stuff is what adds up to make you the person you are. Hold on to your list. Add to it at every opportunity. Use it to fuel positive affirmations about who you really are and what you’re capable of.

If you can do these five things, chances are you’ll be better equipped to stop sabotaging yourself and start achieving your goals. 16

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About Dr. Brad: Veteran holistic physician Dr. Bradley Nelson (D.C., ret) is one of the world’s foremost experts on natural methods of achieving wellness. He has trained thousands of certified practitioners worldwide to help people overcome physical and emotional discomfort by releasing their emotional baggage. His best-selling book "The Emotion Code" provides step-by-step instructions for working with the body's energy healing power. A newly revised and expanded edition of "The Emotion Code" is now available (May 2019, St. Martin's Press). For more information and a free Emotion Code Starter Kit, visit www. emotioncodegift.com.

recipe Nutrition Facts (1 Serving) Calories 457 Fat 19.8g Protein 22g Carbohydrate 53.5g

SAUSAGE

AND RICE SKILLET By Amber Marie Arevalos

n these cold months, a warm hearty dish is all the family needs after a long day at school or work. As a busy mom, it is always nice to be able to serve a meal all out of one pot.This meal will provide comfort and nutrition. Vitamins C and D can be found in this recipe along with plenty of protein. You'll also get a ton of B vitamins by indulging in this guiltless dish! All three peppers not only make the dish look beautiful, but pack a bunch of nutritional value. The bell peppers provide over 200 miligrams of vitamin C, which is two times the daily amount required for healthy daily function. Over 75 percent of our vitamin A daily value is met with one bowl of this dish. The peppers only add roughly 41 total calories. The sausage boasts a whopping 20 grams of protein in just one medium link. Depending on the brand there is around 22 grams of fat in a medium-sized link and only 3.5 grams of carbohydrates. This is a classic dish that will be a frequent request. My picky eaters can’t get enough of it! Each bowl leaves them wanting more! INGREDIENTS  1 1/4 c. Jasmin rice  2 tsp. olive oil  1(12 ounce) package smoked a turkey sausage  1/2 red bell pepper, sliced  1/2 yellow bell pepper, sliced  1/2 green bell pepper, sliced

 1 small white onion, quartered and sliced  4 cloves garlic, minced  1/2 tsp. kosher sea salt  1/2 tsp. ground black pepper  5 tbsp. tomato paste  1 1/4 c. Vegetable broth, divided  1 tsp. paprika  1/8 tsp. cayenne pepper

INSTRUCTIONS  I n a small saucepan, cook rice according to the package’s directions.  Place a large cast iron skillet over medium-high heat. Once the skillet is hot, add the oil. Once oil is hot, add the sausage and cook until browned on both sides, about 5 minutes. Remove from the pan and set aside.  Add the peppers and onion, saute' until onions are translucent. Add the garlic, salt, and pepper, cook until fragrant, about 1 minute. Remove from the pan and set aside with the sausage.  To the skillet, add the tomato paste and about 3/4 cup of vegetable broth, whisk to combine. Allow the mixture to simmer for 1 minute, then add the paprika and cayenne.  Stir in the cooked rice, sausage, remaining vegetable broth, pepper and onions until combined. Serve hot.

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recipe

PALEO STRAWBERRY SHORTCAKE

By Amber Marie Arevalo

ove is in the air! With so many love-inspired dishes out there, incorporating strawberries is a must. Since one of my little ones has a gluten intolerance, I had to start building my recipe box back up with things he could enjoy. These strawberry shortcakes are not only delicious, but healthy as well! Nothing says "I Love You" like a dessert that cares about your families sweet tooth and health! Coconut flour's popularity has been growing exponentially. At first, people were unsure how to use it or where to find it, but it has grown to be a staple in many households. Strawberries are full of Vitamin C, folate, potassium, manganese and packed with antioxidants. Although, some strawberries may be really sweet, they do not spike blood sugar levels making them a safe choice for diabetics. What better way to celebrate Valentine’s Day, then with topping off your dessert with these heart healthy berries! NUTRITION

Calories 215. Fat 15g. Protein 6g. Carbs 14g. Sugar 11g

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INGREDIENTS Shortcake: • 1/3 cup coconut flour • 1/3 cup coconut oil, melted • 4 eggs • 3 tbsp honey • 1 tsp pure vanilla extract • 1/2 tsp baking powder • dash of salt Coconut Milk Whipped Cream: • 1 can full-fat, unsweetened coconut milk, refrigerated • 1 tsp pure vanilla extract • 1-2 tsp honey Topping • 1 cup strawberries, frozen or fresh DIRECTIONS P reheat oven to 350 degrees. Grease 6 muffin tins with coconut oil. In a large bowl, beat together coconut oil, eggs, vanilla and honey.  Add the dry ingredients and beat until combined completely and with no lumps. P our the batter into the 6 muffin tins. The shortcakes will rise a little so leave a little room. B ake for 25-30 minutes, until golden brown and when a toothpick

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is inserted it comes out clean. Let the shortcakes cool for about 5 minutes, then carefully remove from the muffin tins and let them cool completely.  Take the coconut milk and skim off the solid part into a mixing bowl. Do not use the liquid. Beat the solid milk until peaks begin to form, then add vanilla and honey and beat for a few more minutes.  I f using frozen strawberries, leave out to defrost! O nce the shortcakes are cooled, cut in half.  Top with a bit of whipped cream and strawberries and top with the other half of the shortcake. Top with more whipped cream and strawberries, and enjoy!

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