INSPIRE FALL 2021
Empowering Natural Living Complimentary Copy
Six Foods to Keep You Looking Youthful HOME SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT!
Instant Pot CHICKEN TIKKA MASALA
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BREAST CANCER
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ontrary to common belief, genetics does not play as significant a role in breast cancer risk factors as does one’s lifestyle; indeed, according to the non-profit, According to BreastCancer. org, a non-profit helping educate women, only 5 to 10 percent of reported cases are inherited. In the general population, 12 to 13 percent of women will develop breast cancer, which comes out to one in eight. With these odds, it’s a good idea to assess your diet and lifestyle to determine your likelihood of developing the disease. The first proactive approach to preventing breast cancer is to perform a monthly self-exam. Stand in front of a mirror that gives you an adequate visual of your upper body. With your breasts uncovered, put your hands behind your neck. Note any abnormalities or differences in the shape of your breasts, as well as any changes in the areas around the nipples. This also includes the skin, be it around the nipples or the breasts in general, such as reddened or scaly patches. Then put your hands on your hips and flex your pectoral muscles, those that support the breasts. Do this standing upright then bend over to discern any changes.
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PREVENTION By Mary Ann Podwall
The risk of breast cancer increases with your weight.
Go into the shower, turn on the tap then feel your breasts by working the fingers on the opposite hand into the opposing topmost part of the breast (right hand on left breast and vice-versa). You are checking for any nodules or lumps as you work your way down to the nipple. Perform this same method along the outer sides of each breast then underneath, always ending at the nipple. The water gives you increased sensitivity when it comes to noting any underlying changes in the tissue. If you are pre-menopausal, wait until a few days after your last period before performing this exam and report any abnormalities to your doctor.
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A study by Johns Hopkins University in 2006 linked increased body fat with elevated estrogen levels in post-menopausal women. As far back as 1997, it was noted that older women with higher estrogen levels had a 15 percent greater likelihood of developing breast cancer than those with typical estrogen levels. As international obesity has become a symptom of our increasingly sedentary lives epidemiologists predict that breast cancer rates will increase as well. For example, the U.S. Centers for Disease Control & Prevention estimate that 40 percent of American women are obese, which translates to 18 million of them possibly developing breast cancer. In South Africa, the obesity levels are an alarming one in two for women, as reported by the BBC in 2004, which makes proper diet and exercise of paramount importance in the region.
As international obesity has become a symptom of our increasingly sedentary lives epidemiologists predict that breast cancer rates will increase as well.
editor’s letter The Autumn issue of Inspire Health is my favorite! We get to think about the string of holidays right around the corner: firepit nights drinking pomegranate Sangria and enjoying the cooler weather and crisp nights. Autumn makes you want to get moving and get out. That’s the perfect medicine for whatever ails you. No matter what you are faced with, whether you are recovering from an illness or injury, or you just have the blues, autumn air is the cure. Remember to get your mammogram once a year and read our article on self examination and cancer prevention. Together, we can reduce the number of women who become the latest breast cancer statistic. Together, we can help and encourage breast cancer survivors to stay healthy through diet and exercise. Together, we can support families who are suffering through domestic violence. Together we can Inspire Health, Peace, Love and Carrots, Suzanne Fox
M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox
managing editor Suzanne Polk Fox
copy editor Christian Dischler
contributing writers Amber Marie Arevalos Katherine Coggeshall Christian Dischler Dr. Aaron Dutruch D. C. Rebecca Gutrecht Hans Josef Julie Maddock Donna Mavis Juliane Morris
Country Health Store
Nellie Palmer Mary Ann Podwall
design
Suzanne Polk Fox Claire Thomas
STRENGTHEN YOUR IMMUNE SYSTEM FROM Viruses • Colds • Allergies
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.
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contents Fall 2021
8 FINDING
AUTUMN SANGRIA
WITH APPLES, POMEGRANATES & FIGS
OVERTON
HEALTHCARE CENTER
15
Strength
IN STRIDE
2 DISCOVER
Breast Cancer Prevention
5 RECIPE
Instant Pot Chicken Tikka Masala
6 EXERCISE
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Exercises That Are Easier on Your Joints
11 MIGHTY KIDS
Home Schooling: the Good, the Bad, and the Indifferent!
12 NATURAL BEAUTY
Six Foods to Keep You Looking Youthful
14 WELLNESS Osteoarthritis
recipe
Instant Pot CHICKEN TIKKA MASALA By Nellie Palmer The Instant Pot or pressure cooker prevails again with this incredible chicken tikka masala. This recipe is quick to make, and it’s perfect after a long day when you don’t want to work too hard in the kitchen but still want something tasty. What Is Chicken Tikka Masala? • A true chicken tikka masala has the yogurt marinated chicken cooked in a wood or charcoal fired tandoor until the meat is thoroughly charred. Since we’re doing this in the Instant Pot, to achieve that char flavor, use your grill to grill the meat until it’s charred, which should happen fairly quickly because of the yogurt marinade. • If garam masala isn’t available you can substitute it for one part cumin and 1/4 part allspice. INGREDIENTS Chicken Tikka • 2 lb skinless and boneless chicken breast • 1 1/2 cups plain Greek yogurt • 3 tbsps freshly squeezed lemon juice • 1 tbsp garam masala • 1 tbsp ginger minced • 5 cloves garlic minced • 1 tsp salt Curry Sauce • 3 tbsps peanut oil • 2 large onion chopped • 5 cloves garlic minced • 1 tbsp ginger minced • 1 tsp turmeric • 2 tsps garam masala • 2 tsps ground coriander • 2 tsps ground cumin • 2 tsps chili powder • 14 oz fire roasted tomatoes
• 2 cups pureed tomato sauce • 1 1/2 cups half and half • 1 tsp pink Himalayan salt • 2 tbsps ghee • 3 tbsps fresh chopped cilantro DIRECTIONS Combine all the chicken tikka ingredients together in a large bowl and mix thoroughly so that each piece of chicken is fully coated in the yogurt mixture. Cover with plastic wrap and refrigerate for at least 30 minutes, or up to 48 hours. On a hot grill, char chicken on both sides without cooking through. Remove from grill and save remaining marinade. Turn your Instant Pot to the saute setting. (See your manufacturer's guide for detailed instructions on how to use your Instant Pot.) Add the peanut oil, onion, garlic, ginger, turmeric, garam masala, coriander, cumin and chili powder. Stir
and cook for 3 to 5 minutes, until the onion softens. Add the fire roasted tomatoes, tomato sauce and stir. Add the chicken, including all the yogurt marinade and stir. Close the lid (follow the manufacturer's guide for instructions on how to close the instant pot lid). Set the Instant Pot to the poultry setting and set the timer to 5 minutes. Once the Instant Pot cycle is complete, wait until the natural release cycle is complete, about 10 minutes. Follow the manufacturer's guide for quick release. Carefully unlock and remove the lid from the Instant Pot. Add the half and half, salt and butter and give it a good stir. The butter is added to smooth the sauce. Garnish with cilantro and serve warm over cooked rice with naan or roti. INSPIRE HEALTH
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exercise
s t n i o J
EXERCISES THAT ARE EASIER ON YOUR When osteoarthritis jeopardizes your mobility, exercise can keep you moving.
By Juliane Morris
Ensuring that muscles and surrounding tissues are strong is essential to provide support for osteoarthritis. Without proper exercise, supporting muscles are weakened, creating more stress on joints. For people with arthritis and related joint pain and stiffness, gentle exercise improves strength and flexibility of the muscles around joints. Gentle exercise also helps with bone strength, improves balance, weight control, and can diminish joint pain and fatigue. These three exercises help with range of motion, strength, balance and a touch of aerobic benefit. Move gently with low impact, breathing slowly and deeply.
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THE SEATED SIDE STRETCH Sit tall and comfortably positioned with your legs crossed. Tighten your core, checking that you are seated straight upright. Relax your face, jaw and shoulders. Raise one arm overhead and
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lean to the opposite side for a side body stretch and core muscle engagement practice. Hold for a count of six seconds, breathing in and out with each two second mark. Return to center and lower arm. Repeat on other side. Repeat the sequence twice.
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THE UPRIGHT & OPEN Stand upright with your legs as far apart as comfortable, about one and a half wider than hip distance. Tighten your core. Raise your arms up, equally wide as your legs. Open the palms of your hands upward to the sky, turning your face slightly upward. Breath in and out slowly for a count of twelve seconds. Bring your hands together to your chest and legs together, recentering tall and upright. Repeat the sequence twice.
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THE TALL TREE Standing tall and with your feet planted hip width apart, tighten your core and lift one foot, placing the bottom of it onto the inner calf area of the other leg, pressing against the tall and straight leg for stability. Then raise your arms above your head, joining your fingers while still tightening your core for balance exercise and muscle engagement. Hold for a count of four seconds. Repeat on the other side. Repeat the sequence twice.
ise also Gentle exerc one helps with b ves pro strength, im control, ight balance, we inish joint and can dim atigue. pain and f
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cover story
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By Christian Dischler
E
ach time her foot struck the pavement, Vanessa Reiser drew one step closer to the finish line. But unlike the traditional marathons and ultramarathons she’s run her whole life, this one was different. This time the finish line was more significant, and couldn’t be quantified by distance alone. Her dedication carried her across nine New York counties spanning 12 days of running. 285 miles in total. Through green fields dotted with baby goats and bustling city streets, she persevered. Her modified wedding dress flowing behind her as a symbolic testament, she ran over 20 miles each day. There was determination in her stride and with each calculated breath, her resolve strengthened. As for the wedding? She dodged that bullet over a year ago. Reiser, a 47-year-old clinical therapist and proud mother, is a narcissistic domestic abuse (NDA) survivor. Her story is a familiar tale for victims and those who may be struggling to find defining words for their difficult situation. The decision to run in her wedding dress represented solidarity with other survivors by calling out the manipulative behavior of narcissistic abusers. “The dress represents something that the narcissist exploits. They recognize this as a vulnerability or as something in our society that is coveted. They tend to dangle these carrots—whether its finances, having a baby, or a wedding. Things of this nature. So, I felt it was symbolic that I run in the dress.” After ending her engagement with her abuser, she underwent a tumultuous experience including “love-bomb” withdrawals, confusion, eliminating toxic friends and ultimately rebirth. For Reiser, the run signified more than simply mileage. It represented a resurrection and a return to her strength. “I thought what better way to practice my own healing and inspire others to get empowered than to start this journey, which was transformative,” the New York native said.
“The most empowering thing for me during the run, was physically enduring it and mentally enjoying it—feeling free. I felt so healed. I was in my own head, listening to music, just loving myself. It was my own meditation in a way. It was me connecting with myself.” While the run acted as a healing mechanism for Reiser, she knew there was more profound purpose behind the feat. By raising awareness around the insidious nature of NDA, Reiser wants to not only inform victims, but also shine a light on the clinical aspect and help her peers better understand NDA. “I began to realize how important it was going to be to bring awareness, considering myself, who has this high education, had no idea that it existed,” Reiser said. This provided a first-person lens for her to draw from, and utilizing her master’s degree in social work from USC, she started a non-profit organization. “Tell a Therapist is built to provide referrals to people in different states for a narc savvy clinician. We’re notic-
ing a deficit of clinicians who aren’t as understanding since they haven’t gone through it, like I have. So, we want to bring awareness into the clinical space around this as much as to the victims.” “You want to get around people that believe you. Which is important because the biggest piece of awareness is that we don’t consider abuse to be anything unless we can see it. I had to shed a lot of toxic friends. Because generally a narcissist is very charming and loved in the community by looking a certain way in the public, and then behind the scenes acting very abusive,” Reiser said. “I had to get rid of a lot of non-believers, that was really a compounding trauma. I needed to surround myself with people that were believing me.” Reiser is creating opportunity from the ashes of her relationship by sharing insight into some narcissistic red flags, and how victims can position themselves to be prepared and survive. “Things like love-bombing, future faking, circular conversations, gaslightINSPIRE HEALTH
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cover story ing. It’s the cycle of abuse. So, they may idolize you one minute, then devalue you, become passive aggressive and give you the silent treatment the next. That’s actually the cycle of abuse and creates a trauma bond.” “Narcissists tend to be addicts. They’re manipulative, insecure and controlling. If you start to identify those behaviors, then you may want to hide your belongings, or get a safety bag and leave it at a friend’s house. Just prepare to potentially get away from them, because there’s not a lot of data that says they can change, unfortunately.” “[As therapists] we’re always talking about empowerment and finding things that you’re passionate about to lean into. The narc tends to prey on the vulnerable, so if you come into your power, you’ll notice rather quickly that they disappear. They’re kind of allergic to this. So, it checks a lot of boxes when you’re fluffing out your feathers, taking care of yourself and paying less attention to their childlike behavior. It’s almost like an antidote,” Reiser said. Reiser continues to expand her outreach and develop the narrative surrounding NDA. While narcissism is recognized in the clinical field as a severe diagnosis, there’s a lot of ambiguity around how it operates in tandem with abuse, and the fallout that comes afterwards. “We definitely think this is a new movement. Not that narcissism hasn’t been around, but I don’t know that we’ve been calling it that clinically, and really identifying it. We have a lot to do in terms of the vernacular we use, because narcissism isn’t limited to just vanity. We need to understand this is a level of psychopathy.” “It’s important for people to feel believed and heard. The abuser is the abuser, but we want people to believe their friend, neighbors, sisters. We need to do a better job of believing people when they tell you there’s a toxic person, or if they feel that way. We want to hold space for that. You don’t feel that society does enough
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to believe you. Sometimes I feel like when I’m telling my story I might as well have been saying I saw a UFO,” Reiser said. “We want people to say things like, ‘I’m here for you. I believe you. What can I do for you?’” Currently, Reiser is writing a book on NDA and helping plan more runs in the future for herself, and other survivors who are joining the
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movement. She knows it’s only the beginning to a lifetime dedicated to educating and empowering victims so they too can reclaim their strength. This is a marathon without a finish line and Reiser is here for the challenge, stronger than ever. Visit www.TellATherapist.org to receive help finding a narc-savvy clinician in your area and donate to the movement.
mighty kids
HOME
SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT! By Amber Arevalos
H
omeschooling our children is becoming a more valid option to choose when deciding on your child's path to higher education. In the past, being home schooled was viewed as something strict religious believers chose, or by those who could handle the pressures of an in-group setting. Today's view has changed due to the curriculum and pace at which children are taught. Although these connotations are still prevalent, this article covers some pros and cons to homeschooling your children. Choosing to home school your children can have its challenges depending on circumstances. The number one concern is the time! Do you have the time to ensure your child is learning the correct curriculum as well as helping them with their homework and projects? If
you choose to home school, you will now be a teacher, parent and friend. The second concern for most parents is that their children might not get the social interactions that are key to learning specific interpersonal skills. Most home school systems follow an online or hybrid approach. Being around peers and in a social setting has its benefits to the development of your child. Motivation is a huge factor when choosing this option for your children. You will have to be patient more than from a parental standpoint, but from the perspective of a teacher and playground friend. Keeping your student on track and completing necessary work is on you and your child. Home schooling also has plenty of benefits to consider. Flexibility: You can teach your child at their own pace. You can adjust
school times and create a schedule that best suits your child's learning style. You are able to design the curriculum. If you wish to focus on the subjects your child excels at, you can develop a lecture around them while also dedicating a specific amount of time on challenging subjects. If you are religious, you can incorporate any spiritual teachings. Most schools have taken religion out of the curriculum. Learning from home allows for the child to be more involved in volunteering and community projects. The choice to home school can be a difficult one, but understanding what your child needs to succeed is critical. Will they thrive and learn beyond the classroom are all things we need to consider. Remember your role in the curriculum is crucial, and almost all that your child learns is up to you! INSPIRE HEALTH
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natural beauty
SIX FOODS TO KEEP YOU LOOKING
Youthful By Donna Mavis
MANY INGREDIENTS IN MEDICINES AND BEAUTY PRODUCTS ARE SOURCED FROM PLANTS OR ANIMALS. FROM ANTI-AGING SERUMS TO SKIN-LIGHTENING LOTIONS, YOU MAY BE SURPRISED TO KNOW THAT SOME ANTIOXIDANTS AND COMPOUNDS IN YOUR FAVORITE MOISTURIZER ARE RIGHT THERE IN YOUR KITCHEN. ALPHA HYDROXY ACID Alpha hydroxy acid is a common ingredient in chemical peels. Capable of cleansing, hydrating and firming the skin, it uses a combination of acids founds in foods to achieve these benefits. Foods that contain alpha hydroxy acid include citrus fruits, tomato juice, milk, yogurt, apples, pineapples, papaya and almonds. RETINOL Retinol is a widely used substance in anti-aging products. It boosts collagen, which in turn helps reduce wrinkles, fine lines, acne, discoloration and dryness. As a derivative of vitamin A, it can be found in mackerel, salmon, and tuna as well as beef and lamb liver.
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GREEN TEA EXTRACT Green tea and its extract are filled with antioxidants that stimulate circulation and reduce inflammation. The most known benefit is the extract's ability to protect the skin against free radicals that can cause damage and accelerate aging. VITAMIN C Vitamin C and collagen are two peas in a pod, with vitamin A encouraging the production of collagen. Green vegetables like broccoli, spinach and cabbage are high in vitamin C and easily incorporated into your diet. COLLAGEN Collagen, as a skincare product, improves the elasticity and resilience of skin. Bone broth, animal meats, fish, dairy and eggs all help with collagen production.
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VITAMIN E Vitamin E is incredibly beneficial for both skin and hair. A moisturizing agent, this antioxidant can soften the skin and reduce the appearance of acne scars. Foods that are rich in vitamin E include seeds, nuts, green leafy veggies and vegetable oils.
You will be amazed at how many ingredients in the products on cosmetic shelves are present in everyday foods. In addition to using commercial solutions, enrich your diet with nutrient-dense items and ask your doctor to recommend oral supplements.
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wellness
Osteoarthritis By Dr. Aaron Dutruch D.C.
TO UNDERSTAND OSTEOARTHRITIS, IT’S IMPORTANT TO HAVE A BASIC UNDERSTANDING OF THE STRUCTURES THAT IT AFFECTS, OUR JOINTS. JOINTS ARE A CLOSED SYSTEM MADE UP OF TWO BONES COMING TOGETHER WITH CARTILAGE BETWEEN THEM. THOSE BONES ARE SURROUNDED BY A FIBROUS MATERIAL KNOWN AS THE JOINT CAPSULE, THAT IS FILLED WITH A LIQUID CALLED SYNOVIAL FLUID, WHICH ACTS AS A LUBRICANT FOR THE JOINT.
Osteoarthritis is commonly described as “age related arthritis” but this is partly inaccurate. Although osteoarthritis is the most common type of arthritis seen in older patients, it could be better described as “wear and tear arthritis”, as it is the break down of the joints over time from
over or improper use. It usually affects the weight bearing joints in the lower extremities, such as our lower back, hips, knees and ankles. What to look for: The symptoms of osteoarthritis range from minor to severe depending on how long the process is going on. In the beginning stage there is little to no pain and it’s hard to detect, but with imaging you can see the beginning of bone spurs around the joints. When most patients realize Skilled Nursing Facility & Rehabilitation something is going “Where your family becomes our family” on they are in the Meet our New second stage of the Administrator, Rose condition, noting joint stiffness or Stewart, LNFA. pain after longer Rose comes to us periods of rest, with several years and noticing it of experience in the gets better when healthcare industry. they start to move She is excited to be around. During the a part of our Arbor third stage, there Grace team, and loves making sure that our is a breakdown of residents are given the very best care possible. the cartilage, and this causes more 2700 S. Henderson Blvd. Kilgore, Texas 75662 joint discomfort or 903-984-3511 pain, especially with
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activity (walking, running, kneeling, etc.). In the fourth stage of osteoarthritis, the joint space is notably reduced, which causes an increase in the damage of the cartilage and even more severe pain with motion of the joints. What can help: The first stage of osteoarthritis begins without pain or much discomfort, but you can help to slow the breakdown of the joints by making sure you are engaging in proper biomechanics and safety. If you have a job or hobby that requires a lot of lifting, bending, kneeling or similar activity, be mindful of your posture and make sure you are wearing the proper equipment. For example, good shoes if you do a lot of walking and knee pads if you do a lot kneeling. These can absorb some of the impact of these activities. Stretching and exercise is also particularly important. If the muscles are tight or weak around the joints, they may not allow the joints to move the way they should and can increase pressures on the them.Yoga and Pilates are excellent ways to both stretch and strengthen the joints and their supporting structures. Nutrition is also important regarding arthritis. The “itis” portion of “arthritis” means there is inflammation. Starting an anti-inflammatory diet such as the Mediterranean diet can be incredibly helpful in controlling the symptoms of inflammation, regardless of the stage of the condition. Some studies also show the use of ginger, garlic, turmeric and other natural supplements can help with overall inflammation and reduce joint pain. The takeaway is that although osteoarthritis is mostly seen in older adults, it really starts when we are younger.You can minimize the effects by being aware of your diet, exercising often, and generally taking care of the body you have. It’s never to late to start. Ask your primary care, chiropractor or physical therapist if you aren’t sure where to begin. We would love to help get you moving better.
Dr. Aaron Dutruch D. C. received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He is proficient in Upper Cervical chiropractic care and is a certified FAKTR provider.
recipe
Looking for tasty and healthy lunches? Or take-home dinner and dessert options?
AUTUMN SANGRIA
WITH APPLES, POMEGRANATES & FIGS By Nellie Palmer
WHETHER YOU SERVE UP BIG GLASSES FOR YOURSELF AND YOUR FRIENDS ON HALLOWEEN, OR TUCK AWAY THE RECIPE FOR THANKSGIVING (OR EVEN JUST A FUN NIGHT WITH FRIENDS) THIS SANGRIA IS PERFECT FOR THE SEASON! Ingredients
Need lunch delivered?
We’ve got you covered! Have any special needs, like keto, vegan, vegetarian or gluten free? We can do that, too!
• 1 cup pomegranate seeds • 1 large apple, cut into thin wedges • 5 figs, cut into quarters • 1 bottle chilled prosecco • 1 cup brandy • 2 cups pomegranate juice • ice Directions
In a large pitcher filled half way with ice, add the fruit and then top with the juice, brandy and the chilled prosecco. Serve cold.
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