Minot Inspire Health 50 by Fox Printing and Digital Publishing

INSPIRE NOVEMBER | DECEMBER 2020

Empowering Natural Living

Health Benefits of

Ginger

Science Backed Health Benefits of AVOCADOS BOOST YOUR IMMUNITY THE NATURAL WAY

Settling Smart

DANA LOOK-ARIMOTO A New Slant on Balancing Life

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contents

5 SCIENCE BACKED HEALTH BENEFITS OF

issue 50  2020

s o d a c Avo

Settling Smart A NEW SLANT ON BALANCING LIFE

5 EDITORS LETTER

INTERESTED IN PARTNERING WITH INSPIRE HEALTH NORTH DAKOTA? CONTACT US!

6 NATURAL BEAUTY

5 Health Benefits of Ginger

7 FEATURE

Add A Health Boost to Your Pancakes

8 EAT FRESH

5 Science Backed Health Benefits of Avocados

10 WELLNESS

SALES STAFF

Elaine Gunderson

egunderson@minotdailynews.com 701-857-1918

Eden Jackson

ejackson@minotdailynews.com 701-857-1924

Boost Your Immunity the Natural Way

12-13-14 COVER STORY

Setting Smart - A New Slant on Balancing Life

15 PETS

Stop Your Cat from Trashing the Christmas Tree

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editor’s letter

t n e m r e w o p Em

We are living in a time of the unknown. Would you have ever thought that our lives would be turned upside down because of a pandemic? We've all heard of it happening in the past, but if you are like me you were blindsided by this one, especially at a time when we have access to the new age of medicine. Now more than ever, you should take every precaution to stay healthy and prevent illness. Everyone has their own theory, but it all boils down to one thing: the state of your existing health condition. Vitamin D deficiency, hypertension, obesity, respiratory and heart disease are just a few of the issues that can take you from fighting off disease to being overcome by it. Make an effort to take better care of your health; it could save your life. Eat fresh foods that are rich in vitamin C and vitamin D. Stay away from fast food. Don't smoke and keep your alcohol intake to a minimum. We are all in this together and together we can make the world a healthier place to live. Frequent farmers markets and buy local to support small businesses in your area. Stop buying from national conglomerates that import from other countries and look in your own neighborhood for goods. You will be surprised at what you find. Take care, read Inspire Health, keep your family healthy and press on.

M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Anthony Baker Patricia Danflous Annie Franklin Judi Gaman

Peace, Love and Greens, Suzanne Fox

Amber King

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 magazine. Email us at editor@inspirehealthmag.com.

Sarah Kirckland Laine Morris Nellie Palmer

Q: A:

Amy Reid

Ask A Pro

Katherine Tallichet

I have a family history of breast cancer. Is there anything I can do to reduce my risk of getting the disease? If you’re concerned about breast cancer, there are steps you can take toward breast cancer Dr. Robert Reynolds, prevention. Some risk factors, such as family history, can’t be changed. Radiation Oncologist, Bismarck Cancer Center The following are lifestyle changes you can take to lower your risks: • Limit alcohol- limit yourself to less than one drink per day, as alcohol intake can increase risk • Don’t smoke- evidence shows a link between smoking and breast cancer • Control your weight- excess fat increases the risk of breast cancer • Be physically active- physical activity can help you maintain a healthy weight, which in turn helps prevent breast cancer • Breast feed- the longer you breast feed, the greater the protective effect • Limit dose/duration of hormone replacement therapy (HRT)- estrogen therapy can increase the risk of breast cancer. • Avoid exposure to ionizing radiation and environmental pollution- reduce your exposure to toxins when possible Be vigilant about breast cancer detection, as early detection can save lives. If you notice any changes in your breasts, consult your doctor. Also, ask your doctor when to begin mammograms and other screenings based on your history. 500 N 8th Street Bismarck ND 58501 701.222.6100 • 800.248.5511

bismarckcancercenter.com

Dina Zelden

creative team production and design

Suzanne Fox Claire Thomas 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. V4

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natural beauty

r e g n i G

By Nellie Palmer

inger is incredibly versatile. It has long been used in Chinese medicine to treat a whole range of ailments and conditions. In some Eastern cultures, particularly in Japan, slices of ginger are eaten between dinner courses in order to clear the palate. In Western culture, ginger is often used to prevent travel sickness and morning sickness during pregnancy. It is also sometimes used to treat colic, flatulence, and other stomach and intestinal disorders. In cooking, fresh root ginger, dried ginger, or ground ginger can be used to add a spicy tang to sweet or savory dishes. The oil from ginger is also sometimes distilled so it can be used in perfumes. Here are five health and beauty benefits of ginger: 1. Ginger can stimulate hair growth by improving blood circulation. Finely grate a small piece of fresh ginger and then extract the juice by passing it through a fine sieve or piece of cheesecloth. Mix the ginger

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juice with a little avocado oil and massage into your scalp. Leave for 30 minutes before washing out. 2. Ginger may provide relief from migraine headaches and the accompanying symptoms. Research has been conducted into the affect of ginger on migraines and the results have been encouraging. Ginger is thought to help by stopping prostaglandins from causing the dilation of blood vessels, which is a common cause of migraines. 3. Including fresh ginger as a regular part of your diet could help to alleviate the pain of arthritis. Ginger is an anti-inflammatory and has been successful in helping to relieve the pain and inflammation of arthritis in some people. The effect is cumulative, so you need to eat the spice regularly to feel the full benefits. 4. Ginger can boost your immune system and help to fight off colds and infections. For an immune-boosting drink, infuse some slices of fresh ginger in a cup of boiling water, and

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add a squeeze of lemon and a spoonful of honey for additional benefits. The drink can also help to clear your sinuses and settle your stomach. 5. Ginger can help to clear spots and treat acne. Finely grate a piece of ginger and extract the juice using a sieve. Dab the juice directly onto spots, pimples and areas that are prone to acne. Leave it for thirty minutes before rinsing off with cold water.

One tablespoon ginger 1. juice, 2 tablespoons aloe vera and 1/2 tablespoon honey. 1 tablespoon ginger juice and 1 tablespoon olive oil. Brewed green tea and grated ginger.

2. 3.

Mix ingredients of each remedy. Apply to your face with a cotton ball. Leave on for 5 minutes. Reapply once a week.

YOUR SOUL

HEALTH BENEFITS OF

THREE ACNE REMEDIES MADE WITH GINGER

feature

ADD A HEALTH BOOST TO YOUR

PANCAKES By Amy Reid

ancakes have been a breakfast staple for almost 2,500 years. References to this popular breakfast dish date back to Ancient Greece, and people have been calling them by the name "pancake" since the Renaissance. However, traditional pancake recipes are falling out of fashion because they don't reflect modern ideas about healthy breakfast choices. But there is good news for pancake lovers. Even in the age of avocado toast and overnight oats, there’s still room for a pancake breakfast. You can boost the health (and flavor) of your favorite pancake recipe by making any of these simple changes.

Use Whole Grain Flour

Try replacing one cup of white flour with ¾ cup of whole-wheat or multi-grain flour in your favorite pancake recipe. This adds extra vitamins and minerals, and the added fiber will help you feel fuller for longer.

Toss in Some Berries

Add a cup of fresh or frozen berries to your favorite pancake batter. This simple addition increases the amount of antioxidants and fiber in the pancakes without adding too many extra calories. The natural sweetness of the berries can take the place of sticky syrups as well.

Add a Super food Supplement

You can mix super food powders in with the other dry ingredients. Start with one teaspoon and adjust accordingly. Maca is an adaptogen that helps regulate hormone levels while adding a mellow flavor similar to vanilla. Beetroot powder will turn your pancakes a bold shade of pink and is packed with Vitamins A and C. Add a tablespoon of raw cacao powder for a kid-approved, chocolate-flavored mood enhancer.

Increase the Protein

If you follow a plant-based diet or don’t eat very much meat, you can help reach your daily protein goals by adding a scoop of protein powder to your pancake mix. Add one scoop of protein powder for every one cup of flour without impacting the texture of the pancakes.

Ditch the Mix

Pre-packaged pancake mixes often contain unhealthy ingredients like added sugar, partially hydrogenated oils and artificial colors. If you don't have time to make pancakes from scratch during the week, then batch cooking might be right for you. Double or triple your favorite pancake recipe, allow them to cool, and then freeze them in a resealable plastic bag with a piece of wax paper between each pancake. For two perfect, mid-week pancakes, just reheat them in the microwave for forty-five seconds on high. There's no need to throw out your griddle or restrict yourself to boring cereals. With these simple changes, you and your family can enjoy delicious, healthy pancakes for breakfast anytime.

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eat fresh

SCIENCEBACKED HEALTH BENEFITS OF

s o d a c Avo

By Katherine Tallichet

vocados are one of the few fruits that are high in fat, specifically monounsaturated fat, the heart-healthy kind that many dietitians recommend. Avocado used to be called the alligator pear because of its bumpy outer texture, and while you might love it for its creamy texture; this popular fruit also has surprising benefits. Here are five health benefits of avocado you should know about.

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Avocados Fight Inflammation Inflammation is a driving force behind a number of chronic health problems, including cardiovascular disease, type 2 diabetes and cancer. There aren’t many health problems that inflammation doesn't contribute to. With inflammation being such a threat to health, avocado is a helpful and healthy addition to the dinner table. It contains antioxidants with anti-inflammatory properties and oleic acid, one of its fatty acids that helps keep inflammation in check. Good for Eye Health Vision is important to humans, but eye diseases such as age-related macular degeneration rob people of their ability to see clearly. Sadly, the risk of developing macular degeneration is 30 percent by age 75. So how can you lower your risk? A healthy diet, moderate exercise and not smoking are lifestyle habits that may lower the odds; but eating more avocado might give you an edge too. They contain nutrients called carotenoids that support the health of the retina, the portion of the eye affected by age-related macular degeneration. What a delicious way to help prevent loss of vision! Beneficial for Weight Control A cup of avocado contains 10 grams of fiber, giving it the highest fiber content of any fruit. A study published in Obesity Reviews found consuming more dietary fiber reduced appetite by 5 percent, lowered long-term energy intake by 2.6 percent

and reduced body weight by 1.3 percent. They also contain healthy fats and proteins that reduce sugar cravings. Avocados are nutrient-dense and packed with antioxidants. When you're trying to lose weight eating less can help, but you need to consume more nutrient-dense foods to prevent nutrient deficiencies. When you combine the satiety benefits of avocados with their high nutrient density, it's easy to see why they're a weight loss friendly food. Lower Risk of Cardiovascular Disease A diet rich in avocados may lower the risk of cardiovascular disease. Despite their high-fat content, studies show that the heart-healthy monounsaturated fats in avocados lower LDL-cholesterol, the type linked with a greater risk of cardiovascular disease. Studies also show that adding more avocado to the dinner table, especially if you use it as a replacement for starchy vegetables and processed carbohydrates, may improve insulin sensitivity and how the cells in your body handle glucose. Since

insulin resistance and elevated LDL-cholesterol are both risk factors for cardiovascular disease, you're doing something good for your heart when you bite into one. Avocados Enhance Nutrient Absorption One nutritional fact about avocados that many people don't know is that they boost the absorption of certain nutrients when you eat them with other foods. The monounsaturated fats in avocado help you absorb more of the beta-carotene, an antioxidant nutrient and precursor to vitamin A, from orange vegetables and leafy greens. An Ohio State study found that people who ate around 5 ounces of avocado with carrots and tomato sauce absorbed more of the beta-carotene available in these foods. So add avocado to your next

salad for optimal nutrient absorption. The Bottom Line Avocados have a creamy texture that makes them irresistible. They're a natural for salads, wraps and sandwiches. You can use avocado as a sandwich spread and replacement for butter.You’ll get hearthealthy monounsaturated fats when you make this substitution, making it a smart and healthy move. Try cutting an avocado in half, removing the pit and filling the space with fresh chicken or tuna salad.You can even open one up and spoon the inner flesh out with a spoon with a sprinkle of sea salt for added flavor. You'll find many uses for the versatile avocado and you can rest assured that you're getting lots of great benefits.

Use Avocados as a sandwich spread.

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wellness

t s o o B

YOUR IMMUNITY THE NATURAL WAY

By Sara Kirckland hat dreaded time of the year is almost here – cold and flu season. This means sicknesses brought on by cooler temperatures, back to school Petri dishes and a general abundance of germs. You may be looking to enhance any immunizations or shots you receive with some good old fashioned natural immune system boosters. Follow these guidelines for you and your family to enjoy a more comfortable fall.

Get plenty of sleep. Getting enough sleep

1 2

each night is essential to keeping your immune system operating at peak efficiency. When you don't get enough sleep consistently, vital processes in your body begin to shut down. Adequate sleep is essential to regulating your immune system and keeping it able to fight off external infections and germs. Strive to stay well-rested with around eight hours of sleep each night.

Eat a diet rich in fruits and vegetables.

It's no wonder that parents everywhere admonish their children to eat their fruits and vegetables. Plantbased foods are rich in nutrients and vitamins that are critical to proper immune function. Some foods that are believed to naturally boost your immune system are blueberries, foods with omega-3 fatty acids, broccoli and spinach. This can also help you maintain a healthy weight which keeps your immune system functioning properly. It‘s a win-win! If you don't like vegetables, a daily multivitamin added to your diet can make up for any vitamin deficiencies.

Practice good hygiene. Keeping your hands washed during cold and flu season is one of the most sure-fire ways to avoid getting sick. People touch their eyes, nose and mouth a lot throughout the day, so washing your hands is essential to keeping germs away from those areas. This also includes oral hygiene - brushing teeth, flossing and mouth washing are important to keeping germs out of your mouth and out of your body.

Exercise regularly. In addition

to helping you maintain a healthy weight, regular exercise keeps your body and immune system functioning properly. Exercise helps improve blood circulation and allows white blood cells to travel rapidly to fight infections. Pursuing the healthiest lifestyle possible will help you avoid an uncomfortable cold season.

Simplicity is often best. These basic rules to live a healthy lifestyle through good eating, adequate sleep, proper hygiene and exercise will provide benefits to fighting off infections. Herbal supplements may help, but it's important to understand there isn’t scientific evidence supporting such claims. If you want to avoid the cold and flu season altogether, follow these tips to boost your immunity the natural way.

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cover story

t r a m S g n i l Sett A NEW SLANT ON BALANCING LIFE By Patricia Danflous

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ettle up. Settle down. Let’s settle our differences. It’s not available in blue, so you will settle for green. How often do you settle? Stop now. Follow the advice of leadership specialist, consultant, author, and entrepreneur Dana Look-Arimoto and start “settling smart.” The 52-year-old, dark-haired, super-active Californian, with a bright smile, equally bright eyes and glowing skin defies age. Her words and experience demonstrate wisdom and maturity. Glance at her resume, look her up on Linked-In, listen to her speak, or see an Instagram notification and you’re going to want to learn more about her and what she has to say. A former executive specializing in strategy, solutions and growth initiatives for Fortune 500 companies, Look-Arimoto was recognized by the Silicon Valley Business Journal as the 2015 Woman of Influence. She’s delivered international keynote addresses for a variety of industry events and has a reputation for leading companies to focus on “what’s next.” What was next for Look-Arimoto just over four years ago was powering up her entrepreneurial spirit to another level. She founded Phoenix5, a leadership and executive coaching company that transforms individuals and organizations with the holistic energy of Stop Settling®, which aims to end the myth of work-life balance. She recently started a podcast and her latest book, Stop Settling, Settle Smart: Rethinking Work-life Balance, Redesign Your Busy Life highlights the well-defined, logical method, mindset and movement to help individuals understand priorities and live a more harmonious life. In its name, the business reflects Look-Arimoto’s life experience on a professional and personal level. “Phoenix5 is kind of the fifth in a series of phoenixes in my life,” she explained. “The symbolism of

the mythological creature rising back to life from its own ashes is the brand that is authentic, genuine and experiential for myself and inspirational for others.” “The story behind the story, goes back to my strategy advisory work,” she said. “I co-led an analyst strategy house for six years, and I thought, ‘Well, wouldn’t it be cool to help people take the most complex thing- the most multi-dimension thing, their fifth-dimension life their quintessence, and boil it down into the simple, most common denominator of clarity?’ So Phoenix to the fifth dimension was a logical choice.” Choice is a core element in Look-Arimoto’s approach to Stop Settling. “Redesigning your life is making deliberate, conscious choices based on what you truly want out of life and learning how to prioritize your time,” she said. In Stop Settling she offers question and answer scenarios which guide individuals in determining priorities, while providing guidelines for understanding, accepting and working within priority boundaries. “You can define a method and mindset that helps you choose the things you say ‘yes’ to in a way that not only fits your individual life but also gives you the push to move forward.” Look-Arimoto’s “yes” or ah-ha moment to redesigning her life came during a high point in her career. While moderating a Women’s Tech Networking event, a time management question was addressed to one of her mentors, Kate Purmal, a contributing author

to business-oriented Moon Shot Effect. Kate’s answer included the observation, "Oh, your problem is you don't have enough white space." “I felt like time froze,” Look-Arimoto said. “It was as if Kate was speaking directly to me, not the audience member who asked the question. I knew then it was time to make a decision. I pulled the trigger; became a corporate defector, and launched my own company. Up until then I lacked confidence.” Twenty-four hours later she resigned her company president role. “When Kate said ‘no white space,’ I was inspired,” she said. “I remember thinking, ‘Wait a minute. Wait a minute. I have some money in the bank. I'm a single mom, but my kids are alright, we're very stable. I was with a great guy clearly leading to marriage, and I just thought, if not now, when? I had to do it quickly because I didn’t want to lose the nerve. I always saw myself as the woman behind the entrepreneurs, but not the entrepreneur herself. But I was at the point where I didn’t want to build another business for anyone else. It was a choice – it was solo ownership or stay the corporate route.” Her decision-making story is a good one, but not all roses and sunshine. “My first on-my -own client came with a significant lesson learned. I sounded all ‘ballsy’ as I got started on my own, but I was still risk-adverse underneath. I took what I call a soft landing pad client right away and it was a big mistake. I had to fire her. I have never again repeated

Learn how you can be more human and less robotic as you discover your priorities and start settling smart. ”

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genuine and experiential for myself and inspirational for others.” “The story behind the story, goes back to my strategy advisory work,” she said. “I co-led an analyst strategy house for six years, and I thought, ‘Well, wouldn’t it be cool to help people take the most complex thing- the most multi-dimension thing, their fifth-dimension life - their quintessence, and boil it down into the simple, most common denominator of clarity?’ So Phoenix to the fifth dimension was a logical choice.” Choice is a core element in Look-Arimoto’s approach to Stop Settling. “Redesigning your life is making deliberate, conscious choices based on what you truly want out of life and learning how to prioritize your time,” she said. In Stop Settling she offers question and answer scenarios which guide individuals in determining priorities, while providing guidelines for understanding, accepting and working within priority boundaries. “You can define a method and mindset that helps you choose the things you say ‘yes’ to in a way that not only fits your individual life but also gives you the push to move forward.” Look-Arimoto’s “yes” or ah-ha moment to redesigning her life came during a high point in her career.

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While moderating a Women’s Tech Networking event, a time management question was addressed to one of her mentors, Kate Purmal, a contributing author to business-oriented Moon Shot Effect. Kate’s answer included the observation, "Oh, your problem is you don't have enough white space." “I felt like time froze,” Look-Arimoto said. “It was as if Kate was speaking directly to me, not the audience member who asked the question. I knew then it was time to make a decision. I pulled the trigger; became a corporate defector, and launched my own company. Up until then I lacked confidence.” Twenty-four hours later she resigned her company president role. “When Kate said ‘no white space,’ I was inspired,” she said. “I remember thinking, ‘Wait a minute. Wait a minute. I have some money in the bank. I'm a single mom, but my kids are alright, we're very stable. I was with a great guy clearly leading to marriage, and I just thought, if not now, when? I had to do it quickly because I didn’t want to lose the nerve. I always saw myself as the woman behind the entrepreneurs, but not the entrepreneur herself. But I was at the point where I didn’t want to build another business for anyone else. It was a choice – it

pets

Stop

Your Cat from Trashing the

CHRISTMAS TREE

By Annie Franklin

Cats and Christmas trees can be an impossible combination. Cats love to climb, they are attracted to things that shine and love to pounce on anything that dangles. With a bit of forethought it is possible to have both a Christmas tree and a cat at least minimize the potential for damage. These six tips should help stop your cat from attacking your Christmas tree.

Strategically position the tree Make sure your tree is in a secure position and the stand is stable. If you place the tree in a corner it's less likely to get knocked over. The same applies if it's far away from tables, chairs or anywhere high enough for your cat to use as a launch pad. Smaller trees are also less likely to topple over.

Distraction Place cat goodies like a scratching post or cat tower in the room. Add kitty gifts containing catnip to keep your cat interested in that part of the room, rather than in the Christmas tree. Any time

your cat looks like they are going to head for the tree, distract them with a jingling bell or squeaky toy to divert them. It's also a good idea to make sure that no cat toys or treats are left under the Christmas tree. If you have a gift for your cat, especially something that it might be able to smell, don't leave it under the tree or you may be inviting trouble.

Scent the tree Cats tend not to like citrus scents so giving the branches an essential oil spritz before decoration may help keep kitty away. Other suggestions include a vinegar spritz or scattering citrus peel around the base.

Secure the Christmas lights Twinkling lights are a magnet for cats, so if you must have them, make sure they are

secure. Wrap them closer to the trunk rather than have them dangling in a reachable position. You could also tape the wire down or use a sturdy cable tie for any slack.

Avoid tinsel and glass ornaments Some decorations will be too tempting for your kitty, and dangerous. Glass baubles, glitter, decorations that attach with wire and tinsel all fall into this category. Broken ornaments, wire and tinsel could cause serious damage if ingested. Think about more natural ornaments made from wood and tied with string, or paper, felt and silk decoration alternatives.

Double-sided sticky tape and aluminum foil Cats don't like the feel of anything sticky on their paws, so a layer of double-sided tape around the base of the tree should stop most cats from trying to climb it. This isn't fool proof, as some cats will jump over the tape, but in combination with the other suggestions it may work to ward off your cat. Aluminum foil works on a similar principle - cats tend not to like the feel of it under their paws.

It may not be possible to completely deter a determined kitty. But these tips should at least help to make your Christmas tree less likely to be trashed by your cat. INSPIRE HEALTH