INSPIRE SECOND QUARTER 2021
Empowering Healthy Living in Parker & Palo Pinto Counties
WHY MINDFULNESS MATTERS Improve Sleep with
Acupuncture ANISEED
STOP LIVING A
HALF A**ED
Life!
A Special Section of the
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Feel Better. Live Well.
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Wound Care | Orthopedic Consulting Doctor Accepting Medicare and Most Insurance Plans 201 WILLIAMS WARD RD | SPRINGTOWN, TX 76082 OFFICE 817.755.5116 | FAX 817.394.5820
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contents Second Quar ter 2021
5 RECIPE
Hot Apricot Jam
12 DISCOVER
Improve Sleep With Acupuncture
13 SUPER FOOD Aniseed
14 RECIPE
Tenderloin With Aniseed Glaze
15 HEALTHY MIND
Why Mindfulness Matters
APRICOTS
8
STOP LIVING A
HALF A**ED
Life!
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editor’s letter M A G A Z I N E
Be Wel l! Thank you for picking up a copy of Inspire Health Magazine. We have a lot of new ideas in store for you and hope you enjoy reading them. Inspire Health is educational. We want our readers to learn something from every article. Our researchers and writers work tirelessly to find cutting edge topics and ideas that benefit our readers. You will find that our series of Super Food articles focus on healthy spices. Our Eat Fresh article has fresh foods with healing properties. Healthy Destinations always showcases ideas for getting away to rejuvenate and relax. We hope you continue to keep your family safe and healthy. Even if you take away one healthy idea from this issue, we hope you will use your new knowledge to make your life better.
executive publishers
Hal G. Fox & Suzanne Polk Fox
managing editor Suzanne Polk Fox
copy editor
Christian Dischler
contributing writers Patricia Danflous Christian Dischler Caitlyn McKey S. J. Merens Nellie Palmer
cover photo by Wendy Yalom
creative team production & design
Suzanne Fox Claire Thomas
Be well, Eat Apricots, Sally Sexton
publisher Lisa Chappell editor Sally Sexton advertising director Andrew Walker account executive Mary Gray
Weatherford Democrat 512 Palo Pinto Street Weatherford, TX 76086 817.594.7447 Find Us Online www.WeatherfordDemocrat.com
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.
© 2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)
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recipe
t o H
APRICOT JAM By Nellie Palmer INGREDIENTS • 3 1/2 pounds fresh apricots • 6 tbsp fresh squeezed lemon juice • 2 or 4 red hot chili peppers (depending on desired heat), seeded (can replace chili peppers with any hot red pepper) • 1/4 cup rice vinegar (1/8 cup if using 2 peppers) • 1 package (1 3/4 ounces) powdered fruit pectin • 7 cups Swerve sugar replacement DIRECTIONS P it and chop apricots; place in a Dutch oven. Stir in lemon juice. Place on lowest heat setting and let simmer. P lace peppers in a separate sauce pan with the rice vinegar. Bring to a boil then simmer until the vinegar reduces. Place in a blender and blend until the peppers are at a desired consistency. Add to the apricots. S tir in pectin. Bring to a full rolling boil, stirring constantly. Stir in sugar; return to a full rolling boil. Boil for 1 minute, stirring constantly. R emove from the heat; skim off foam. Ladle hot mixture into hot sterilized half-pint jars. Wipe rims and adjust lids. Process for 5 minutes in a boiling-water canner. For best results, let processed jam stand at room temperature for 2 weeks to set up. inspirehealthmag.com § #inspirehealthmag
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eat fresh
APRICOTS SOON THE COLORS OF WINTER WILL DRIFT AWAY LIKE LEAVES IN THE WIND AND MAKE WAY FOR THE VIBRANCY OF SPRING. FOR FRUIT LOVERS THIS SIGNALS THE BEGINNING TO A BOUNTIFUL TIME OF THE YEAR WHERE FRESH PRODUCE BEGINS TO SWING BACK INTO SEASON. ONE OF THE FIRST PLANTS TO BLOOM IS THE APRICOT TREE, AND LUCKY FOR US IT YIELDS A FRUIT BRIMMING WITH HEALTH BENEFITS AND FLAVOR.
By: Christian Dischler
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A
pricots carry an abundance of amino acids and minerals in their sweet flesh and tangy skin. While magnesium and selenium headline this list, an underrated benefit the fruit provides is assisting the body's vitamin B12 production. Compounds in the fuzzy skin help to clear out unwanted yeasts and molds in our systems, allowing B12 to perform at peak functionality. In addition, the fruit's flesh impedes our body's ammonia supply, an intrusive gas causing widespread issues ranging from our mouths to our gut. Simply ingesting one fresh apricot a day can give your body comprehensive rejuvenation, stabilize your energy levels and clear brain fog. But it's also a strong component in fighting specific ailments you might be experiencing. Cancer, gallstones, celiac disease, acne, asthma, chronic fatigue, diabetes, and Raynaud's syndrome are only a few of the conditions that apricots are known to help. Taking into account the versatility of this fruit it's hard to imagine why you wouldn't want to begin including them into your dietary plans. On top of their benefits for conditional problems, they also target certain symptoms you may be suffering: nausea, tiredness, unquenchable thirst, gum pain, shortness of breath, bloating, and countless others. So how can you maximize these benefits and ensure you're getting the most out of this adorable fruit? Begin by shopping for fresh apricots preferably from somewhere nearby. Fruits and vegetables main-
an underrated benefit the fruit provides is assisting the body's vitamin B12 production tain optimal nutrition the less time enjoy this next tip. Try to consume they spend traveling to get to you. apricots after 3pm, when their The majority of apricots in the US are nutritional value peaks, encouraging grown in California, while some may our bodies to receive their bioactive be imported depending on the seacompounds more readily. son. Dried apricots retain a surprising Including apricots in your diet is amount of their nutrition when comeasy considering how delicious and pared to other dehydrated fruits, but versatile they are. Try slicing some to if going this route be sure to purchase put on a savory grilled cheese with ones that are sulphur-free. The ideal rosemary or making some hot pepamount to consume each day is 4 per apricot jam. The possibilities are as apricots, but one is better than none. endless as their benefits. For fresh apricots it's imperative to allow the fruit to ripen before enjoying them. This can be a dance with temptation but it's well worth the wait. Not only will the flavor improve but their health benefits will 220 SW 26th Ave. 925 Santa Fe, Suite 113 also be heightened. If you've mastered Weatherford, Texas 76086 Mineral Wells, Texas 76067 the patience of 817.594.6232 940.328.1261 waiting for fruit to Thursday only Mon, Tues, Wed, and Fri ripen then you'll
Tim R. Tarkenton, M.D., F.A.C.O.G. Obstetrics and Gynecology The Women’s Pavilion
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cover story
STOP LIVING A
HALF A**ED
! e f i L By Patricia Danflous
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Y
ou’ve heard about being a bad-ass. Do you really want to be one? That’s a question requiring careful consideration depending on who you are, where you are and what you want from life. Stop the contemplating for a moment and ask yourself this question, “do want to approach life half-ass?" Much easier question to answer, right? Start today to live a “whole-ass” life–and we’re not talking “fat” or “big"– and you are on the way to discovering greater peace, pleasure, achievement, energy and an extraordinary existence. And you can take a leading role in making the world a better place. Where do you start? How do you do it? The magic extraordinary button is already in place within you. Follow the guidance and example of a modern day monk to push that button and go forward. Yes, a monk. Specifically, Maharani, an Ishaya monk who defies the traditional definition of a hooded, brown-robed individual praying and laboring all day in a secluded monastery. A beautiful young woman with a dazzling smile and soothing, but commanding voice, Maharani has figured out how to live and share her success as an author, motivational speaker and spiritual leader. She and her fiancé are living in a mountain-top area of Spain where she finds time for meditation, continued self-growth, writing and guiding others to live more fully and more purposeful lives. More often than not, Maharani uses a touch of humor to ignite an individual’s magic button. Her first book, "Whole-Ass: Stop living a half-assed life and enjoy an extraordinary existence so you can play your part in making the world a better place," identifies what stops people half-way on the way to their goals and happiness, while making you smile in a whole-ass style. “My dream is to have as many people as possible get up off their couch, and inject life force into this world,” she explains, noting that Ishaya is a tradition incorporating contempla-
tive meditation and prayer. “For me, that dream means to live dedicated to waking up from the illusion of the mind and stepping into Oneness,” she said. “That is my first and foremost commitment and direction, and everything else in my life stems from it. However, that devotion and commitment is lived in an everyday life. Not in a cave or monastery away from the world! Through my own experience and exploration, I am shown more and more ways to open up to divine will and to let divinity shine through.” Her experience is hard-earned. Unsuccessfully attempting to end her
life as a young teen, she knew that dying was not what she wanted. A devastating break-up twenty years ago, however, brought back the rock bottom feelings. “I had to figure out how to live,” she said. “I was done with life the way I knew it. There had to be more to living than just struggling to survive, day in and day out. Millions of years to create this stunning planet cannot be just so we pay taxes and then one day die.” Inspired by the love and guidance of her parents, infused with a high-achieving, curious and competitive personality, she began a self-discovery journey, landing in Spain for six-months
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cover story of meditation, becoming comfortable with herself and reaffirming a mindset that began early on. “I was really curious as a child and a natural high achiever,” she recalled. “Everything I set my focus on would come to fruition. It wasn't an education thing, I was naturally born that way. I always felt like I could ‘download’ any information, which was really annoying to my schoolteachers! I usually felt out of place, like I was a little adult trapped in a kid’s body with a huge heart and love for humans. But that out of placeness, feeling different, the world around me not making lots of sense to me, was a strong drive since really young to find who I really was and what was I doing on this Earth. It felt imperative for me to discover it. I didn't stop until I found my calling.” As a contemporary monk, Maharani is a spiritual leader who “points the finger back to your own heart, to the divinity within, and can help you to get out of the way, so you live the life that is required for you to best serve hu-
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manity,” she said. “A spiritual leader will help you to transcend duality, the mind, and find freedom within. Regardless of the challenges life brings or the direction your life takes, a spiritual leader will enable you to experience peace beyond the external world. A spiritual leader will work with the permanent aspect of yourself, the Silence within.” She is like you. “My life is ‘normal’ and there aren't activities or requirements to be a monk,” she explained. “I face the same options in life as everyone else. It is all about the internal experience, that is the part I´d say is ‘different’. Meditation is definitely an essential, though, so I meditate around one and a half to two hours per day. That sounds like a lot but it isn't when you see the effects in your life.” The energetic monk acknowledges her parents for inspiration and guidance. “I am blessed with two wonderful parents,” she said. “From my mother I learned to give everything for the people I love, to cherish people more than possessions but that creating a
beautiful environment is love manifest! She taught me to follow my own drum and not settle for what everyone else was doing or desired, especially as a female. She also tried to teach me to not go out to the store in my pajamas, but that one never stuck.” “From my father I learn that nothing is impossible,” she said. “He is a visionary and genius. He taught me that anything worth doing always serves others, and not yourself. To be committed to your own path and follow it no matter what. He is also really funny and really loving and a true family man. He taught me that you can have it all. “They both always guided me and helped me to find my own truth and my own path as strange as it might have looked to others. It must not have been easy for them to have such a strange child that wanted to spread wings from a really young age.” A highlight of Maharani’s current life is service to others as she works to enhance the quality of life for all.
“Imagine, a world where all humans were in service to other,” she asked. “A world based on giving and not on taking. A world of connection, not of separation. All that, service can do. Only that switch in humans would create a different world.” “Service is giving,” she explains. “Giving to others. Serving others. Making it about the rest and not about you. I´d like to think everywhere in the world, an old lady carrying her groceries is always taken care of,” she said smiling. Maharani advised that being at peace, resting in stillness, living in joy is service. Have you ever been around someone that has good vibes and being in their presence immediately makes you feel better? “That is service,” she explained. “You allow people to recognize in their soul there is more, and they might remember to search for more. Everyone has something to give. Don´t underestimate the power of giving your attention.” Ready to push your magic button?
“Sometimes we want to live fully, we want to live whole-ass and we find ourselves over and over, back in our old habits, de-motivated and frustrated,” Maharani emphasized. “We go to bed and wonder, ‘ is this the life I was meant to live? Is this all there is?’ The answer is ‘no.’ There is much, much, more and it all exists within you, and it´s all accessible now. Be wild, be open, be willing change, dare to love, be simple, be wise, follow your dreams with passion, infuse your ever day with purpose through the limitations of your mind and see for yourself that the being that exists beneath is the most wonderful of beings: you. You have the power to change this world.” For more information about Maharani and her approach to an extraordinary existence visit her website at maharanimonk.com, connect with her on Instagram, Facebook and Twitter. Her book WholeAss is available at all major booksellers and online via Amazon.
HEALTHY SKIN IS IN
Tracie D. Swayden, MD Edward J. Zabawski, Jr., DO Mark Brooks, PA-C
Karen Sticka, PA-C Leonard Acevedo, PA-C Yang Xia, MD
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804 Northeast 750 Eureka Mall Blvd. Street, STE A Dr. Swayden Hurst, TX 76053 Weatherford, TX 76086 inspirehealthmag.com § #inspirehealthmag INSPIRE HEALTH 817-595-4500 817-550-6073
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discover
WHAT DOES THE RESEARCH SAY?
Improve Sleep
WITH ACUPUNCTURE By S. J. Merens
M
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any men and women try several suggestions for curing insomnia and become frustrated when nothing works. They may be unaware that acupuncture helps some individuals solve this problem. Just a few sessions can make a significant improvement in the ability to fall asleep and avoid waking up far too early.
levels of serotonin. Like melatonin, this hormone and neurotransmitter is also important in the sleeping and waking cycle. Serotonin helps with the waking process and with feeling alert and active during the day. Low serotonin levels can lead to lethargy and fatigue. This is one reason why some antidepressants are designed to increase serotonin levels in the brain.
HOW DOES ACUPUNCTURE ENHANCE SLEEP? This method appears to increase the body's nighttime production of melatonin, a natural hormone that helps regulate the sleep cycle. The body normally increases melatonin production as daylight fades, leading to drowsiness at night when most people want to sleep. Melatonin supplements are available, but they cause side effects in some individuals. They also have negative interactions with many prescription drugs. The supplements are not effective for everyone. Another benefit of acupuncture is the possible increase in the brain's
WHAT TO EXPECT AT AN ACUPUNCTURE SESSION The practitioner evaluates the patient's physical condition and asks questions about general health and sleep issues. Typically, the person lies face down on a padded table while the acupuncturist gently places thin needles at specific points. Depending on what the practitioner believes is best for a
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A review of studies that was published in 2009 verified the effectiveness of acupuncture for enhancing sleep. The authors included 46 randomized trials with about 3,800 participants. They found acupuncture to be significantly more effective than no treatment for insomnia. Combining this therapy with prescription sleep medication boosted sleep quality as compared with medication alone. The same was true for combining acupuncture with herbs recommended for sleep enhancement. This review appeared in the Journal of Alternative and Complementary Medicine. A more recent review of studies was published in 2016 in Complementary Therapies in Medicine. Thirty randomized controlled trials were included with a total of nearly 2,400 participants. This review confirmed that true acupuncture was more effective than fake treatment. It also was superior to pharmaceutical treatment using benzodiazepines, such as alprazolam and diazepam. particular client, the treatment might last for up to 30 minutes. People generally find these sessions to be relaxing. They may need two or three sessions before positive results are experienced, but some notice improvement after only one appointment. Research has confirmed that acupuncture helps many individuals resolve their problems with insomnia. Anyone ready to try this strategy for sleep problems should schedule an appointment with an acupuncturist.
d e e s i n A
super food
By Christian Dischler
ANISEED PERVADES OUR HISTORY BOOKS AS A MULTI-PURPOSE HEALING COMPONENT. ORIGINALLY CULTIVATED IN THE MEDITERRANEAN, THIS NATURALLY SWEET SEED IS NOW GROWN ALL OVER THE WORLD AND FOUND IN COUNTLESS CUISINES. A member of the same species as cumin, this superfood is often used to infuse soups or enhance baked goods with its unique flavor profile. And while it wasn't always called a superfood, its benefits are well documented in Ancient Rome. It was commonplace for the wealthy Romans to gorge themselves on illustrious feasts. At the meal's end, cakes infused with aniseed were served to ease digestion. Its licorice flavor made the spiced cakes a delicacy, but the aniseed's true value lies in it's medicinal properties. From treating issues like nausea, asthma and vomiting, to providing a natural anti-inflammatory and antibacterial boost to our bodies. This unassuming superfood takes spicing up a favorite dish to another level. Whether suffering from IBS or heartburn, acidic foods can have a negative and lasting impact on our digestive tract. Aniseed boasts a healthy amount of the phytonutrient anethole, which is linked to relaxing our parasympathetic nervous system. This system is in charge of regulating our digestive tract. Providing it with
a supportive nudge from aniseed allows our body to self-treat colic conditions, chronic indigestion and constipation. It also relieves tightness in our muscles, easing our gastrointestinal stress and even providing relief for menstrual cramps. Chances are your favorite herbal tea when you're sick includes aniseed as an ingredient. This is because its full of antioxidant vitamins and anti-inflammatory properties that induce a calming effect on our respiratory tracts. Reducing swelling in the air passages that dictate breathing is a significant relief for the common cold, but also for those who suffer from asthma. By giving our bodies added support through all-natural remedies, we provide comfort to those strained systems, and offer respite to the rest of our body's important functions. Introduce aniseed into your pantry and experience the plethora of health benefits this superseed provides. Use it to add layers of flavor to your favorite savory soup recipe, steep it with hot water to make a homemade remedy for nausea or a cold, or take a hint from the Romans by serving a delicious aniseed baked
good after your next feast. You'll be pleased with the intense flavor it can bring to an otherwise ordinary dish, and the all-natural boost it will provide your overall health.
recipe
TENDERLOIN WITH ANISEED GLAZE By Nellie Palmer INGREDIENTS • 2 lb pork or beef tenderloin • 2 tbsp pink sea salt • 2 tbsp olive oil • 2 tbsp honey • 4 tbsp strawberry balsamic vinegar • 1 cup chicken broth homemade or low sodium • 1 tsp thyme chopped fresh • 2 tbsp butter unsalted • 2 tbsp truffle oil • 1/4 tsp aniseed ground • 1/4 cup figs finely chopped • 1 /4 cup fresh squeezed orange juice
DIRECTIONS Preheat your oven to 400 degrees F. If you are making a beef tenderloin, use cooking twine to tie around the filet in three or four places to hold the tenderloin together. Lightly season the filet with salt. In a cast iron skillet, heat olive oil and brown the filet on each side for about three minutes or until browned on each side. This should take about 12-15 minutes. Remove the cast iron skillet from the stove top and bake in the oven for approximately 20-25 minutes, or until cooked to your desired taste. Searing and oven time combined should be about 45 minutes.
A llow the meat to rest for 15 minutes before serving. W hile the filet is resting, place the honey, balsamic vinegar, chicken broth, orange juice, thyme, butter, truffle oil, aniseed and figs in a blender and blend until smooth. Then heat in a saucepan. Once it comes to a boil, reduce and simmer for 10 minutes. S lice the filet, arrange the slices on a plate and drizzle the glaze over them.You can also garnish this dish with fresh salad tossed in a light rice vinegar dressing. Internal Temperature Chart: Rare - 115° - 120° F Medium Rare - 120° - 125° F Medium - 130° - 135° F Pork Tenderloin should be cooked to 145°F
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healthy mind
Why Mindfulness
MATTERS
By Caitlyn McKey
H
ello fellow fast-paced life goer! How’s that super speedy life going for you right now? Experiencing a bit of burnout? Feeling a little stressed? How about that brain fog? Do you actually know where your keys are? Don’t worry my friend, you’re not alone. These are all side effects of the fast-paced modern life we’re all experiencing these days. As a professional using daily mindfulness-based art practices, I’m here to share with you a few small mindfulness practices that you can easily incorporate into your day-today, and the benefits that slowing down more regularly can have in your life. So, what exactly is mindfulness? Jon Kabat-Zinn, an American professor and author of "Mindful," defines it as “the awareness that arises through paying attention on purpose, in the present moment, non-judgmentally, through the service of self-understanding, and wisdom.” Have you ever been reading
a book, and in the middle of a sentence remember you need to go grocery shopping? Or maybe you need to take care of the laundry? But then you take mental note of that thought and then go right back to reading. The action of being distracted and then pulling your attention back to the original intentional action, in this case reading, is in its purest form mindfulness. Mindfulness is different from meditation in that it is more of an umbrella term under which meditation fits. What’s great about mindfulness is that you can get the same benefits from a daily meditation practice, but in a shorter amount of time. SOME SIMPLE MINDFULNESS PRACTICES INCLUDE: • breathing practices where you do a repeated cycle of breaths, focusing intentionally on the breath itself • mindful eating where you pay full attention with all five senses to the food you’re consuming • mindful walks where similarly to mindful eating you’re again using all five senses while going for a walk for anywhere from 1 minute to an hour in length
Difficult feelings, emotions, and pain are all factors of a human life, however, daily mindfulness practices show that these do not have to rule the ways in which we exist. Studies have shown that a daily mindfulness practice can lower stress, increase our overall sense of calm, increase social emotional skills by deepening our uses of empathy and compassion, aid in managing difficult feelings, reduce brain fog and brain chatter and increase our overall physical health. If you would like to learn more about the benefits of mindfulness, different mindfulness practices to incorporate into your day, or even more specifically mindfulness-based art practices be sure to check out my website deflatewithcait.com, or you can follow me on Instagram and Facebook @deflatewithcait, where I showcase my program weaving together mindfulness and arts-based practices to highlight the inherent mindful properties of art making.
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Our physicians are among the leading cardiologists in the region and use the most advanced technology in the care of their patients. Farhan Ali, MD; Srujana Chakilam, MD; George Khammar, MD; Amir Malik, MD; Akif Mohammed, MD; Lorren Mott, MD; Aleem Mughal, MD; Stephen Newman, MD; Cyril Varughese, DO; Michael Clark, PA-C; Danielle King, PA-C; Kathryn Marcinowski, PA-C; Jo Ann Myers, PA-C; Alla Havens, APRN; Carrie Platt, APRN; Isadora Subia, ARNP;
Services include: • General Cardiology • Invasive cardiology • Structural Heart • Electrophysiology • Peripheral vascular • Preventative medicine.
920 Hilltop Dr • Weatherford, Tx 76086 Phone number for all locations: 817-334-2800
www.hcntx.com
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