INSPIRE JULY/AUGUST 2021
Empowering Natural Living
THE SECRET TO FEELING FULLER AND
LOSING WEIGHT
Paleo
CHERRY TARTS
HEALTH4U
Joy
MOVE OVER CRISIS, MAKE ROOM FOR
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July | August 2021
EAT FRESH
CHERRIES
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y o o JJ y
MOVE OVER CRISIS, MAKE ROOM FOR
4 MIGHTY KIDS
Helping Your Child Through a Temper Tantrum
9 HEALTHY BODY
The Secret to Feeling Fuller and Losing Weight
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10 HEALTHY MIND
How to Manage Anxiety Without Medication
12 HEALTH4U 13 RECIPE
Paleo Cherry Tarts
FOODS THAT CAN INTERFERE WITH YOUR MEDICATIONS
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mighty kids
HELPING YOUR CHILD THROUGH A
m u tr n a T r e p m Te By Elizabeth Fox
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eachers, parents and babysitters alike: they all are going to have to deal with tantrums more than once. No child's personality is the same, but there are approaches you can use that will work on most children, even if you haven't had luck with calming them yet.
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Change your tone of voice
Kids are smart. They pick up on the little things without realizing. If they've heard you use that same tone to scold them again and again, they are eventually going to realize that no real danger comes out of it, and they are still going to try and get their way. When you change your tone of voice, it presents a slightly new situation that they aren't familiar with. They will pick up on that change, feel less secure in their tantrum and listen.
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Explain the situation
When you don't have a good understanding of a situation, it's easy
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to feel overwhelmed. Children feel the same way, and when it happens, they can lash out. Whether it was a miscommunication with a peer, a rule you set in place, or a punishment for misbehaving, you can explain your reasoning calmly so they have an understanding of why things went the way they did.
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Smile
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Crouch and present your hand
If the child is crying, speak with a light smile on your face. Presenting more negative emotions could make the situation worse. Be sure to speak reassuringly.
Big height differences can be scary. By crouching to the child's height and holding your hand out, allowing them to take it if they wish, you are having a face-to-face connection instead of looming over them while they cry and fuss.
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Scold firmly
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Have them look you in the eyes
You might be surprised how effective proper scolding can be if done correctly. If a child isn't responding to comfort or being warned, take them aside and tell them in a firm tone that what they are doing is not acceptable behavior. Be sure to be quick with this talk. It should take no more than a few seconds, as a child may lose interest if it's any longer, and it may lose its intimidation factor. Children may be used to lighter scolding, such as others casually telling them not to do something, and it won't hold any weight with them. Using a firm (but not angry) approach may help. One reason a child may not be responding to being scolded is lack of eye contact. Many children automatically find eye contact out of respect when they are being scolded, while others look away out of guilt. Some,
however, will occupy their eyes with things on the walls or floor to avoid the tension. Make sure they see your eyes when you are speaking. If you cannot get eye contact, and they simply won't look at you, don't stress over this. It may simply be because they are afraid, and you can just continue scolding.
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Try speaking to the child like an adult
Looking at parents who use this method, you might notice the maturity level of their children is higher than the average age level. Many people automatically use a different voice when speaking to children, but try talking as if the child were a full grown adult, at least in tone. You can't set extreme expectations for communication, but you may find that the child takes more responsibility for themselves when you move away from traditional methods of speaking to children.
Each child is different in their own right, so adjust these methods as you see fit. Taking care of a child is not an easy task, but it's an incredibly important one. With these tricks and some thinking outside the box, you may have better control over temper tantrums, and you should have an easier time setting rules and scolding.
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cover story
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MOVE OVER CRISIS, MAKE ROOM FOR
By Patricia F. Danflous
“Fasten your seat belts. It’s going to be a bumpy night.” 6
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anessa Joy Walker is more thoughtful and caring when she delivers a warning similar to that famed Bette Davis movie line. When the author, adversity coach and life strategist tells her loved ones that “I’m not okay today,” she’s is preparing them for an off-kilter day while reaching out for understanding and support. It’s one of the ways she’s learned to manage lifelong anxiety and depression without destroying those around her. Taking control of life’s roadblocks, detours and the unexpected doesn’t come easy for Walker. With a strong spiritual foundation, self-reflection and significant life experiences, however, she’s cleared the way for hope and joy. Her innovative method of learning from crisis is now a nurtured talent that she graciously and professionally shares with individuals and industries throughout the world. “Life can be incredibly difficult, but it is the difficult things that strengthen us,” said 46-year-old Walker from her North Carolina home. “The training process for a marathon, for example, is hard,” she continued. “Yet on the day of the race you are prepared for the course and can enjoy that great feeling of crossing the finish line.” Walker’s energetic, joyful outlook contradicts her life’s history filled with crisis after crisis in addition to her battle with anxiety and depression. Abandoned shortly after birth, the two-time cancer survivor has also encountered infertility, a husband’s betrayal, early menopause and more. Imagine, your ovaries and fallopian tubes are removed at the age of 35. You accept that you can’t have children but celebrate the pregnancy of the “perfect” surrogate. Then grieve when miscarriage news arrives. Imagine, the God-loving husband who complements your spiritual believes and faith suddenly decides that Christianity is not for him any longer. Imagine, preparing yourself to meet the woman who abandoned you at birth after years of wondering
only to learn she has died shortly after reaching out to you? Now imagine that you have not only survived one life-altering catastrophe after another but are now thriving. Hard to imagine, isn’t it? That’s only a glimpse into Walker’s precarious past. “I needed those experiences,” emphasized Walker, demonstrating clear strength and conviction in her statement. “When I look back on those years, I was actually growing my career and initiating a purpose to inspire others to achieve a life of authentic joy. I needed all those moments when I was teetering on the edge of depression, grief or confronting another crisis to shape myself and define a career that reflects life’s torn edges that each of us experience in different ways. I’ve learned to see a connection between joy and sorrow and use that connection as a bridge to hope. Seeking out the dark parts of life can help you find the light.” “Whenever you go through disaster, it changes your emotional DNA. If you can pivot and change your dreams or the way you see the world, you can embrace the new,” she said. “Life is a journey of experiences in response to curiosity,” she says. “In my writings and speaking engagements I encourage and guide others to take the road less traveled to discover life’s surprises.”
Think about it Walker advises. “The things we are most proud of are those things that were the hardest to achieve–like completing a marathon,” she smiled. The daughter of a pastor who spoke in sermonettes whether in church or at the kitchen table, Walker credits him for the gift of storytelling, her strong faith and hope. Her mother provides her daily inspiration for learning and growing with every experience. “My mom learns something new every day and shares her knowledge with me.” Despite a crisis tally that most would consider unfair, Walker displays a sense of humor. Yes, she’s learned to transition from grief to hope and joy, but really, how can she be funny, too? You will find that light-hearted side of Walker from the very first page of her recently released book, “Make Room for Joy,” to the touching letter to God on the last page. Designed with pull out inspirational quotes and messages, the book is both an autobiography of trials and sorrows and an explanation of how to transition from despair to joy. A Make It Personal section at the end of each chapter asks a soul-searching question to challenge readers to embrace their lives with joy, faith and hope. To learn more about Walker visit her website at: vanessajoywalker.com.
Photos by Stephanie Gardner INSPIRE HEALTH
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FOODS THAT CAN INTERFERE WITH YOUR MEDICATIONS By Kristy Podruchny
WHEN YOU GET A NEW PRESCRIPTION FOR MEDICATIONS, ONE OF THE FIRST THINGS THAT YOU USUALLY DO IS TO TALK TO YOUR DOCTOR ABOUT POSSIBLE INTERACTIONS WITH OTHER MEDICATIONS THAT YOU ARE TAKING. WHAT MANY PEOPLE DON'T REALIZE, HOWEVER, IS THAT MEDICATIONS CAN ALSO INTERACT WITH CERTAIN FOODS. IF YOU'RE ON CERTAIN MEDICATIONS, YOU SHOULD BE CAREFUL ABOUT WHAT YOU INCLUDE IN YOUR DIET.
GO EASY ON GRAPEFRUIT
1. 2. 3. 4.
Grapefruit may be delicious and may be packed with nutrients; but it can change the way the body responds to medications. Allergy medications become less effective when you eat grapefruit, and cholesterol medications become more powerful.
YOU MAY NEED TO BE CAREFUL WITH MILK
Your body finds it harder to make use of antibiotics in the presence of milk in the system. Components of milk such as casein, calcium and magnesium can interfere with antibiotics. When you're on these medications, you need to talk to your doctor about how safe it is to drink milk.
CHOCOLATE DOESN'T GO WELL WITH MEDICATIONS
Strong, dark chocolate can make the ADHD drug Ritalin more powerful, and tone down the effect of sleeping aids like Ambien. It can even send your blood pressure soaring if you take certain medications for depression.
COFFEE CAN INTERFERE WITH DRUGS
If you like a shot of coffee every now and then, you'll need to be careful if you take antipsychotic drugs. These drugs can become weaker in the presence of coffee. Aspirin and allergy drugs such as epinephrine can become stronger in the presence of coffee.
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WATCH IT WHEN YOU EAT FOODS RICH IN VITAMIN K
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GINSENG WORKS THE OTHER WAY WITH BLOOD THINNERS
Vegetables such as broccoli, spinach and kale are rich in vitamin K. The vitamin can interfere with the way blood thinning drugs like Warfarin work. While you can certainly include such vegetables in your diet, you need to make sure that you eat a consistent amount each day so that the quality of your blood does not fluctuate from one day to the next.
While vitamin K weakens the effect of blood thinning drugs, ginseng and ginger add to the effects of these drugs. If you take powerful blood thinners, taking ginger or ginseng in addition can boost their effect so greatly as to cause internal bleeding. Ginseng can interfere with MAO inhibitors like antidepressants, as well, and lead to headaches and hyperactivity. JUST BECAUSE FOOD SUBSTANCES ARE NATURAL DOESN'T MEAN THAT THEY CANNOT INTERFERE WITH YOUR MEDICATIONS. MANY FOODS CONTAIN COMPONENTS THAT CAN POWERFULLY BOOST OR LOWER THE EFFECTS OF DRUGS. IT'S IMPORTANT TO SPEAK TO YOUR DOCTOR ABOUT THESE EFFECTS BEFORE YOU START WITH A PRESCRIPTION.
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THE SECRET TO FEELING FULLER AND LOSING WEIGHT By Dr. Kristie Persons
D
o you get food cravings and feel famished just a few hours after you take that last delicious bite of a meal? If that's the case, it's time to take a closer look at the composition of your diet and what's on your plate. If it's mostly carbohydrates your plate may benefit from more protein. Why protein? Adding protein to a meal increases satiety and is satisfying in a way that leads to less calorie consumption later in the day, according to a study. Of the three macronutrients (protein, carbohydrates and fat), protein is the most satiating, meaning it fills you up and keeps you feeling full longer. If you're trying to lose weight, start early and add protein to your morning meal. Some research shows eating breakfast increases feelings of fullness and reduces intake later in the day in overweight women. However, protein works for satiety at other meals too. Research shows that increasing the protein content of meals–as opposed to either fats or carbohydrates– reduces calorie consumption during subsequent meals. Moreover, protein produces the greatest reduction in calories consumed.
Breakfast or Not? Studies are conflicting as to whether eating breakfast is helpful for weight control or whether skipping breakfast and the calories it contains is more beneficial. However, several studies show eating breakfast is better for your waistline than not eating breakfast at all, and having a morning meal may reduce calorie consumption later in the day. In fact, a study found that breakfast eaters ate less at dinner, while those who skipped breakfast consumed an extra 250 calories–for a total day's intake of 500 calories. When people skip meals, they tend to overeat later on–decreasing the amount of energy available to burn, and that can lead to weight gain. Choose the Content of Your Meals Wisely If you eat breakfast, choose wisely. Start the day off right with a proteinrich breakfast rather than an ultra-processed meal, like a bagel, or worse a trip through the drive-thru for coffee and coffee cake. A tasty option is eggs or yogurt and some fruit instead of that bagel. Eating a breakfast high in protein and low in processed carbohydrates will also give you more sustainable
healthy body energy throughout the day by stabilizing your blood sugar level. Skip the sugar in your coffee too! When you consume meals high in protein and low in carbohydrates, particularly processed ones, your pancreas produces less insulin in response to that meal and your insulin level doesn't rise as much. That matters! As long as insulin is hanging out in your system, it's harder for your body to break down fat and easier to store it. So, those insulin surges after a meal of processed carbohydrates can end up on your waistline. Another Dietary Component to Reduce Your Appetite Protein has met its match with another dietary component, fiber. To further maximize how full you feel after a meal, add more fiber to your plate. Fiber in food helps you feel full and is linked with reduced calorie intake. Studies also show that people who eat a lot of fiber tend to have higher levels of good bacteria in their gut, which makes them feel less hungry. Which foods should you choose? The most common
sources of fiber are fruits, vegetables, seeds and whole grains. You'll be doing your body a favor if you do. Most people only get about half the recommended amount of fiber in their diet, 38 grams for men daily and 25 grams for women. Adding fiber to you diet has a number of benefits beyond satiety. Doing so may lower the risk of developing a coronary heart disease and support healthy digestion. You can find fiber in a variety of foods including whole grains, fruit and vegetables. It's best to gradually add more fiber to your diet since increasing your fiber intake too quickly can cause digestive symptoms such as gas and bloating. The Bottom Line The breakfast debate is still on. It's not clear whether eating breakfast helps with weight control or not, but if you eat breakfast, make sure it's high in protein and fiber. These are the two dietary components that keep you feeling full and getting both is better, so plan your meals accordingly.
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healthy mind
HOW TO MANAGE
ANXIETY WITHOUT MEDICATION By James Troy
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nxiety varies in severity. If you have a milder form of anxiety, you may be able to manage it without the use of medication, which negates the risk of side effects and other problems like dependency. While the drugs that treat anxiety can be effective for many, they are best used sparsely and in a limited dosage if your anxiety isn't severe. Luckily, there are a few great ways to manage anxiety without medication.
neurotransmitters. Anxiolytic hormones like adrenaline and cortisol are increased in response to sleep deprivation and this can leave you susceptible to severe symptoms like a panic attack. The negative effects of a lack of sleep on anxiety are compounded if you use caffeine to try to compensate for not sleeping enough. It's best to try to get enough sleep every night if you want to reduce symptoms of anxiety.
AVOID STIMULANTS One of the most important changes anyone with anxiety needs to make is to cut out the consumption of stimulants like coffee, energy drinks, cigarettes and other similar products. Stimulants like caffeine and nicotine directly increase anxiety-inducing hormones in the brain and can act to trigger anxiety attacks in susceptible people. They also make you more prone to overreacting to negative stimuli by amplifying the strength of your body's stress response. If you suffer from regular anxiety, you should aim to avoid all use of these products whenever possible.
MEDITATION A big part of the problem of anxiety lies in your potential to start fixating on it when you experience symptoms. Meditation is a healthy and effective way to help reduce mild symptoms of anxiety without medications. Whenever you feel like you can't stop thinking about your anxiety, try to find a quiet, calm place where you can sit and focus on other thoughts to give your mind a chance to relax. If it works for you, gentle music can often be even better to focus on instead of sitting in silence.
GET ENOUGH SLEEP Lack of sleep is another factor that can lead to increased perceptions of anxiety because it predisposes you to imbalances in
MAGNESIUM AND MULTIVITAMIN SUPPLEMENTS Magnesium is an incredibly important mineral that many people don't get enough of daily. If you're
one of those people, a magnesium deficiency could easily be causing you to feel more anxiety than you otherwise would, because it acts to calm your body in various ways, including by acting as a muscle relaxant and by slowing a racing brain. Magnesium can only help you if you aren't regularly getting enough. Likewise, a multivitamin supplement can be effective to keep your body and mind running smoothly if you're missing any of the necessary vitamins and minerals daily. TAKE A HOT BATH Anything that relaxes you can help to ease mild anxiety without having to resort to medications. A hot bath is a great way to relax, but anything that absorbs your attention and focus can help. Whether that means finding a quiet place to relax, taking a walk, listening to music, or playing a video game; is dependent on who you are as a person and what helps you to relax.
Your life should never feel like it's spiraling out of control and it's important to not be afraid to seek professional help if you need it.
DON'T IGNORE SEVERE SYMPTOMS While managing anxiety without the use of medications is ideal, it can't be the reality for everyone, unfortunately. If your anxiety is too severe to be handled comfortably with natural, healthy methods like these, or if you're going through a sudden rough patch it's important to seek the guidance of a healthcare professional for further treatment.
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o e l Pa
Y R R CHE S T R A T
Servings: 6 tarts Calories: 606 kcal By Nellie Palmer
recipe THESE PALEO CHERRY TARTS ARE A PERFECT, DELICIOUS TREAT FOR THE SUMMER! GLUTEN-FREE, GRAIN-FREE, DAIRY-FREE AND EGG-FREE! INGREDIENTS Crust: • 1 1/2 cup almond flour • 1/3 cup coconut flour • 1/2 tsp baking soda • 4 tbsp ghee • 4 tbsp honey • 1/4 tsp salt Filling: • 4 cups pitted cherries • 1/2 cup honey • 1 1/2 tbsp arrowroot powder • 1 tbsp water • 1 tbsp lemon juice For the whipped cream: • 1 can full-fat coconut milk chilled in fridge for 24 hours • 1 tbsp honey • 1 tbsp vanilla INSTRUCTIONS Preheat oven to 350 degrees F. Add all ingredients for the crust into a food processor and pulse until well combined and it starts to form into a crumbly dough. Divide the dough evenly in six 4-inch tart pans. Press dough around evenly in and around sides of pans. Poke holes in the crust with a fork. Bake crust for 10 minutes, until slightly golden brown. Remove from oven. Place pitted cherries in a large saucepan over medium heat and cook for 2-3 minutes. Add honey and lemon juice and stir for another 2 minutes. Dissolve arrowroot powder in water and add to cherry mixture. Cook for 1-2 minutes until it becomes thick, stirring constantly. P our filling into tart pans. Let them cool completely before serving. For the Whipped Cream (optional): Place the can of coconut milk in the fridge 24 hours before so that the coconut cream separates to the top. Remove the lid and scoop out the cream and place in a chilled bowl. Add honey and vanilla and whisk until it is light and fluffy. Use immediately and refrigerate leftovers. INSPIRE HEALTH
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eat fresh
EAT FRESH
CHERRIES By Christian Dischler
Cherries are the delicious, low-calorie and nutrient dense snack we deserve this year, and every year. Their health benefits more than make up for their diminutive size, and their flavor can be a complex journey through the world of sweet and tart—the two categories this stone fruit is known by.
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weet cherries, such as Bing or Rainier, are known for their heart-shape and boast a juicy flavor that’s versatile. Perfect for a sweet snack on the go. Tart cherries, like Montmorency, are firm fleshed and tangy, making them great for withstanding higher temperatures when cooked in pies, cobblers and preserves. Whichever cherry you prefer, they’re all loaded with health benefits and help de-toxify your liver and fight life-threatening diseases. Ensuring a healthy liver is an important focus in the modern age. Environmental toxins have increased, and an influx of processed foods has put an excess amount of stress on our liver–the organ responsible for keeping our blood clean. This results in the build-up of unwanted substances around the liver, and a flood of harmful petrochemicals such as microplastics. According to a peer-reviewed study in BMC, a medical journal, “Cherries are one of the richest sources of anthocyanins and antioxidants—and are more effective than vitamin C and four times more potent than vitamin E in antioxidant activity.” These anthocyanins and antioxidants are responsible for keeping our liver clean by helping remove those petrochemicals. They’re also supportive in disease prevention and lowering blood pressure.
“The anthocyanins in cherries have been shown to be associated with the prevention of lifestyle-related diseases such as cancer, cardiovascular disease and neurodegenerative disease,” the BMC study states. “Tart cherry juice can lower blood pressure and improve some aspects of exercise performance.” Additionally, cherries are linked to healthy hemoglobin levels and specifically help target non-Hodgkin’s lymphoma and brain tumors. Women in particular receive help from cherries due to their cleansing effect on the uterus, and reduction of ovarian cysts. It’s easy to recognize that including this crimson fruit into our diets is beneficial. But of course, everything in moderation is the mantra here. Consuming one hundred cherries in a day won’t make you invincible, so find a healthy balance by using cherries as a snack, in salads, with desserts and in smoothies. When selecting fresh cherries, it’s best to choose the darkest ones available for optimal nutrients and minerals. This means the tree was rich in minerals when the fruit was ripening. It also ensures that the fruit will have a robust flavor profile. Sweet or tart, fresh or frozen, there is no wrong
choice here. But remember, cherries that are preserved in sweet syrups are counter-productive to the health boost they provide. So stick with an all-natural approach and your health will thank you.
ice can u j y r r e “Tart ch pressure and ood f lower bl spects o a e m o s improve rformance.” pe exercise
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