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healthy body
TheMayo Clinic Diet
LOSE WEIGHT WITH THE POWER OF SCIENCE
By J. L. Thompson
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he Mayo Clinic developed this diet to bring the latest in scientific knowledge to the weight loss fight. It is not just a matter of eating certain foods or counting calories, but of working on your lifestyle. The diet plan involves breaking unhealthy habits such as eating in front of the TV, forming new, healthy habits such as exercise, and occasionally indulging in your favorite treats. According to the Mayo Clinic, because the diet is based on sound scientific research, you can reliably lose 2 pounds a week. Foods Allowed on the Mayo Clinic Diet The Mayo Clinic diet focuses a lot on fruits and vegetables. Most meals and snacks on this diet will involve large amounts of these foods. Whole grain breads and pastas also form a mainstay of this diet. While fatty red meats are not encouraged, lean proteins in the form of fish, beans and rice are. Unsaturated fats like nuts and olive oil are allowed. Small amounts of sweets are also permitted.
Why the Mayo Clinic Diet Works A big part of the diet involves learning to make a lot of different meals using the foods from the allowed groups. There are many different recipes involving baked, grilled, sautéed, broiled and braised dishes. This is part of the key to why this diet works so well; because the foods are interesting and varied, and because you do not have to strictly limit your calories, you do not find it difficult to stay on this diet. You can even treat yourself to your favorite foods like pizza or tacos sometimes, so long as you keep it reasonable. Exercise and the Mayo Clinic Diet The Mayo Clinic diet involves a minimum of 30 minutes of exercise per day. However, this does not mean going to the gym, lifting weights or even sweating heavily. Going for a brisk walk, or spending some time working in your yard, will do just fine. Cost Another reason why the Mayo Clinic diet is so easy to follow is that it is very low cost. You don't need to
buy any memberships, there are no meetings to go to, no special foods to buy, no prepackaged meals. All you need to do is buy the book and follow its advice. Benefits of the Mayo Clinic Diet The Mayo Clinic diet helps you lose weight, of course, but it has several other benefits as well. It can lower your high blood pressure and your cholesterol. It can reduce your chance of getting heart disease. It can even help you manage diabetes. This diet was created by medical professionals and is based on sound scientific principles. It provides you with a healthy, balanced diet and not only helps you lose weight, but makes you healthier overall as well. It is well worth your time to look into it.
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contents
issue 56 • 2 0 2 1
GAME DAY
CHILI CON CARNE
ON OUR COVER
Meet Arely Ruiz, founder of
16 3 HEALTHY BODY
The Mayo Clinic Diet: Lose Weight With the Power of Science
8 NATURAL BEAUTY Use Leftover Rice Water For Daily Beauty
10 EXERCISE
Keralty Hospital: Monoclonal Antibody Treatment for COVID-19
18 WELLNESS
How to be a Masterpiece During Menopause
24 PETS
5 Questions for Deciding Between Cats & Dogs
28 WELLNESS
Sanitas Medical Center: Taking Care to Enjoy Life’s Greatest Moments
32 DISCOVER
Firm it Up!
12 HEALTH
26 MIGHTY KIDS
Keeping Kids Entertained During Winter Break
5 Snacks You Can Eat and Still Lose Weight
34 RECIPE
Mocktails
38 HEALTH
West Coast University-Miami’s Lab Gives Rise to Tech-Savvy Nursing Grads
40 HEALTHY MIND
Create a Positive Body Image
42 SUPERFOOD
Vanilla
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Green Beans
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M AG A Z I N E
• editor’s letter
PUBLISHED BY COMMUNITY NEWSPAPERS
In the Winter 2021 issue of Inspire Health, Arely Ruiz shares the story of how she realized her dream launched her own successful Miami public relations firm known as Arely PR. Primed by years of experience with South Florida Business Journal and The Banker’s Club and La Gorce Country Club, Arely enjoys working with clients whose main focus is authenticity and alignment with local charities. Also in this issue, writer Trinity Edwards gets to the bottom of things with an informative article on how to tone up your gluteal muscles (maximus, medius and minimus) through easy exercises. Green beans are on the menu as Christian Dischler shares the many health benefits of this nutritious and lowcost Thanksgiving staple. Pet lovers will enjoy John Dunnery’s piece on the important facts to consider when deciding between adopting a dog or a cat. Ready for a ski vacation with the kids? Summer Tularosa shares tips on what to look for in children-friendly resorts (tip: lots of green circle runs). We wish you a wonderful winter season and very happy holidays!
publisher GRANT MILLER executive editor MICHAEL MILLER director of advertising AMY DONNER marketing director KARINA HINTZ contributing writers OSCAR MUSIBAY CHRISTOPHER PEARSON GARY RUSE account executives GLORIA BURNS MILLER MYERS RICHARD NEIDORF FARA SAX DIANE SCHILLER GEORGIA TAIT production & design DENISE CEBRERO ISABEL VAVREK Cover Image by May Bagnell Photography Inspire Health is intended for educational purposes only. Never substitute content contained in this publication for the advice of a health care professional. Jumpstart Publishing, LLC, and the publishers of Inspire Health neither endorse nor promote the products and services described herein. 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. Always consult with a healthcare professional before starting any diet, exercise, or supplementation program before taking medications; and if experiencing or suspecting the onset of any health problems.
6796 SW 62ND AVENUE SOUTH MIAMI, FL 33143
GRANT MILLER Publisher
MICHAEL MILLER Executive Editor
PH 305-669-7355 michael@communitynewspapers.com
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natural beauty
Rice Water USE LEFTOVER
FOR DAILY BEAUTY
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By Peter Swift
ice is one of the most common staple foods cooked in today's home kitchens. But the vast majority of people who cook rice throw away at least half of its value. The starchy water left behind after cooking has some excellent uses for daily beauty, and it's too beneficial to simply pour down the drain. Instead, cooking the cloudy water for another half an hour will concentrate its properties, and once it's been thoroughly cooled it can be used as part of your beauty routine. Here are six of the best ways to make the most of this valuable resource. Reduce Acne Breakouts Rice water contains a mixture of anti-inflammatory agents and nutritious vitamins that can give your skin valuable protection against acne. Simply dab it onto your face with a clean cloth, and it'll work to tighten your pores, expelling the traces of grime and grease that can lead to a breakout. It'll also help to remove bacteria, as well as reducing the inflammation that makes acne so hard on your complexion. Improved Skin Tone Rice water contains a natural antioxidant known as ferulic acid, which works to regenerate skin cells, boost circulation, and help keep your complexion clear and glowing.
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What's more, the many vitamins and minerals that the rice leaves behind in the water are absorbed by your skin, helping to maintain its smoothness and suppleness. Reduce Irritation Your complexion's daily encounters with wind, pollution, and sunlight can leave it dry, flaky and irritated. Rice water can gently soothe away itchiness and restore moisture, which in the long term can help prevent wrinkles and fine lines.
poured away when it can add so much to your daily beauty routine. Make sure you keep a bottle cooled and ready to go in the fridge at all times, and you'll soon experience the skin and hair care benefits it brings.
Relief from Mild Sunburn Use it immediately after you feel the effects of too much sun, leaving it to soak in for five to ten minutes before rinsing it off and using a regular soothing after sun treatment. Gentle Daily Cleansing Apply last thing at night after removing all your makeup, let it settle for ten minutes, then rinse clean before applying your favorite overnight moisturizing cream. Feed Your Scalp and Follicles Rice water can be massaged into your scalp to feed and strengthen your follicles for richer, more lustrous hair. It can also soothe itching and flaky dandruff, making it a great choice as an all-natural weekly hair treatment. Rice water is too useful to be
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The starchy water left behind after cooking has some exc ellent uses for dail y beauty, and it's too beneficial to simply pour down th e drain.
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exercise
Firm IT UP!
Got buns, hun? Did you know that there are three major muscles you can exercise to lift and firm your booty?
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By Trinity Edwards
hese three muscles are the gluteus maximus, gluteus medius and the gluteus minimus. Each of these muscles work together to keep the booty firm and help maintain shape and strength. While it is important to exercise these muscles to maintain that desired lift, it’s not all the glute muscles are needed for. Strong glutes have several health benefits, including keeping your hips and limbs intact and strong, providing a base for strong and lifted posture, and improving overall health. Weak glutes can lead to back pain, poor hip mobility and an increased risk of injuries. To keep your glutes strong and healthy, it’s recommended to work out the three glute muscles for a minimum of thirty minutes, one to two days a week. Now let’s jump into each muscle of the glute region! THE GLUTEUS MAXIMUS is the largest glute muscle of the group and possibly the most important. This muscle determines the shape of the butt, helps with posture, and allows for better hip mobility. The gluteus maximus is used to walk, jump, stand and is needed for any action involving your legs. One exercise that focuses on the gluteus maximus is everyone’s favorite, the standing squat. Stand straight with your feet shoulder-width apart Tighten your stomach muscles Lower down and stop as if you’re sitting in a chair without arching your back Straighten your legs to lift yourself back up Repeat
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the glutes t a h t e u g r a Some portant m i t s o m e h t are overall. p u o r g e l c s mu
THE GLUTEUS MEDIUS is important for stabilization of the pelvis and leg rotation. Strengthening this muscle is vital to prevent pain and injury to your lower body. It is located directly under the gluteus maximus. A great exercise for this muscle is a clamshell. Lie down on your side with your knees slightly bent Keep your feet together and lift your top knee gently to the ceiling Lower your knee back to its original position Repeat and then switch sides
THE GLUTEUS MINIMUS is the deepest and smallest muscle of the group. It is also important for stabilization of the pelvis and helps rotate your legs. A great exercise for this muscle is a glute bridge. Lie on your back with your knees bent and feet hip-width apart on the floor Squeeze your glutes and stomach muscles Gently lift your hips towards the ceiling but do not arch your back While still squeezing at the top, hold your position for 2 seconds Slowly lower hips back to the floor and repeat
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Monoclonal Antibody Treatment for COVID-19
In the early part of 2020, the world was taken by storm by the pandemic caused by the SARS-CoV-2 virus now known widely as COVID-19. To date the world has struggled to develop safe and effective methods to prevent and treat COVID-19 disease. However, that is changing rapidly as our modern technology and scientific expertise advance. One such company Regeneron pharmaceuticals has presently developed state-of-the-art, independent, synthetic antibodies designed to directly attack the virus responsible for COVID-19 and reduce its infectivity within the human population. Welcome Regeneron Monoclonal Antibody Treatment. What are monoclonal antibodies? In essence, monoclonal antibodies are artificial proteins created in a laboratory which are designed to mimic the body's immune system to attack harmful pathogenic organisms like the virus responsible for COVID-19. Casirivimab and Imdevimab ("Regeneron") are newly developed recombinant human IgG1 monoclonal antibodies which have been specifically designed to target the spike proteins of the SARS-CoV-2 virus and block the virus’s ability to attach and gain entry into human cells. This mechanism essentially mitigates a key mediator of the virus's infectivity and provides an effective passive immunity for people infected with COVID-19. Regeneron's monoclonal antibody treatment has now been approved by the FDA for the emergency treatment of COVID-19 in adults and children greater than 12 years old who contract COVID-19 who are deemed at high risk for progressing to severe disease. As opposed to alternative forms of immunity such as vaccine derived immunity which develops over time, this neutralizing monoclonal antibody treatment provides an immediate passive immunity for people infected with COVID-19 and can limit the severity of the disease's progression.
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The evidence supporting the use of monoclonal antibody treatment was derived based on several randomized double blinded placebo controlled clinical trials involving non-hospitalized adults with mild moderate COVID-19 symptoms. One such study which was recently published in the New England Journal of Medicine showed that the combination of Casirivimab and Imdevimab demonstrated remarkable results in the treatment of patients who tested positive for COVID-19, and who have comorbidities that put them at risk for progression to severe disease including hospitalization and death. In this study it concluded that non-hospitalized patients infected with COVID19 who received treatment with monoclonal antibody "Regeneron'' had a net 49% reduction in hospitalizations as compared to those who received the placebo. Similar studies have shown as much as a 66% reduction in progression to severe disease and hospitalization. In addition, a clinically significant reduction in viral load was measured with greatest effect noted in patients who had not yet mounted a considerable immune response to the virus, or those who presented with a high viral load at baseline. Further-
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more, the safety profile associated with this monoclonal antibody treatment was shown to be favorable, with less than .2% of subjects reporting side effects of moderate severity or greater. Based on the data extracted from these rigorous clinical trials and many other extensive research programs, there is extensive evidence to conclude that Monoclonal Antibody Treatments may represent a safe and effective treatment to combat COVID 19 infection throughout our population.
About
Keralty Hospital Miami, formerly known as Westchester General Hospital, has served the greater South Florida community since 1967, with 125 beds and specialized services such as Emergency Medicine, Surgical Services, and Intensive Care Units. Keralty Hospital Miami is located at 2500 S.W. 75th Ave., Miami, Florida 33155. For more information, visit www.keraltyhospital.com or contact Paola Rivas, Community Liaison at PRivas@KeraltyHospital.com.
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eat fresh
s n a e B n e e r G By Christian Dischler
A staple of most Thanksgiving meals, green beans are sometimes overlooked in terms of health benefits. But in fact, they’re loaded with nutritious value at a low-calorie cost! Here are some reasons why they should be a priority on your shopping list this holiday season.
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ANTIOXIDANT RICH
Whether you like them crunchy, canned or cooked in a casserole— there’s no doubt that these super beans are working double time for our systems. They’re full of antioxidants, like vitamin C and flavanols, that actively fight free radicals, contributing to reduced cell damage throughout our bodies.
HEART HEALTHY
Low in calories, but high in fiber! These lengthy year-round veggies are rich in soluble fiber, which helps lower LDL cholesterol and improve your heart’s health. Which is important during the holidays because we all know; things can get hectic!
GREAT FOR PREGNANCY
Even a small portion of green beans is filled with folate, a B vitamin that’s extremely beneficial for the growth and development of fetal babies. It’s often recommend-
ed by prenatal doctors to consume around a cup of green beans, when possible, which counts as roughly one-third of your recommended daily folate intake.
WELL-BALANCED DIET SUPERSTARS
CANCER FIGHTERS
Not just versatile in the recipe books, green beans boast a health profile that seems to have it all. They’ve got great protein content, high fiber, and a comprehensive set of vitamins and minerals that help us to maintain a healthy weight, feel full, and get the nutrients we need throughout the day. Chop some fresh, raw green beans to add into a salad and boost your bone health with a variety of beneficial nutrients.
GUT HEALTH
are no exception. These low-carb super foods are so good for you, they can help to clean out your gut of harmful bacteria, but leave the good so your body keeps running at its full potential.
As we learn more about the importance of gut health, we’re finding more fresh vegetables help regulate our gut, and green beans
Lastly, green beans may even help to reduce the risk of cancer in those who enjoy their crunchy goodness. In addition to their full mineral profile, green beans also have chlorophyll, which may help slow tumor growth, and keep you healthier longer.
Don’t shy away from these green health machines when browsing those holiday recipe books this year. You might find your new favorite dish, and feel good doing it.
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recipe
GAME DAY
CHILI CON CARNE By Nellie Palmer
INGREDIENTS • 1 tbsp olive oil • 1 yellow onion, finely chopped • 2 celery sticks, finely chopped • 2 lbs extra lean ground turkey • 3 tsp Mexican spice mix • 2 tsp ground cumin • 1 can red kidney beans • 1 can sweet corn • 1 can diced tomatoes • 1 can black beans • 1/2 cup chopped fresh cilantro • 2 fresh green chilies, sliced DIRECTIONS Heat olive oil in a large dutch oven over medium-high heat. Add onion and celery and cook, stirring for 1-2 minutes. Add turkey, breaking up any large pieces with a wooden spoon, cook for 4 minutes. Add spice mix and cumin. Season well. Stir in beans, corn, cilantro and tomato. Add (1½ cups) water. Bring mixture to the boil. Reduce heat and simmer, uncovered, for 20 minutes or until the chili has thickened. Garnish with sliced green chilies and more cilantro.
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wellness
e c e i p r e t s Ma HOW TO BE A
DURING MENOPAUSE
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o it’s that time. You’re not sure you’re ready to admit it’s here, but you know it’s been coming since that time you spent an hour looking for your glasses only to discover them on top of your head, or woke up in the middle of the night inexplicably warm. Congratulations! You’ve been admitted into Menopause Central, complete with hot flashes, mood swings and all around fatigue. In times like these, there seems like no relief from the strange and sometimes unexplainable feelings. But remember! You can do this! There are three simple steps to making it through menopause as a Mona Lisa, not a Picasso. FIRST STEP? Prepare yourself. You’re getting older! Just like the first time you menstruated, your body makes changes with or without your approval, and you have to be ready for that. Expect hot flashes and night sweats; keep a fan near your bed or wear light pajamas. Be aware of possible cravings and mood swings; keep a level head as possible and regulate your sugar intake. Acknowledge the validity of what your body is telling you, even if it may be frustrating, and listen to your needs!
is enopause an m t a h t r e Rememb ife that every wom l a part of s to go through. a h 18
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By Rick Porter
SECOND STEP? Check yourself. Are you eating a healthy diet? Are you getting regular exercise? Menopause can cause an extra strong desire for sugary treats or cause you to retain weight, so be aware of your limits. Aside from these generic tips, you should also look into having your hormone levels checked and regulated by a licensed physician, and of course, direct any questions about your health or symptoms to your regular doctor. Weigh yourself daily and keep a record of any changes in your body, including frequency of hot flashes, increasing or decreasing weight, or even mood swings. The more information you have, the better your doctor will be able to help. FINAL (AND MOST IMPORTANT) STEP? Indulge yourself. Your body is going through a lot of changes, and there’s absolutely no reason to put more stress on yourself. Now’s the time to schedule that couple’s massage you’ve been considering for years, and getting a fancy room at your local hotel for a special night. Call up your girlfriends and have them over for a hen party with facials and makeovers; after you’re all dolled up, go out on a date night with as many
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couples as you can gather. Host a jewelry night or passion party, complete with a gathering of your favorite people. Do whatever it takes to enjoy yourself whenever possible. Most of all, ladies, remember that menopause is a part of life that every woman has to go through, and every woman deals with it differently. Listen to your body, ask any questions you may have, and above all, don’t be afraid to indulge in a little fun! Mother Nature may have painted you as a rough sketch, but there’s no reason you can’t still come out a masterpiece.
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Meet Arely Ruiz, founder of By Josie Gulliksen Arely Ruiz’s career path has always involved storytelling, from her days as a journalist to her current profession and Founder of the multi-faceted boutique public relations firm arely PR. Inspiring and supporting her as she navigated the journey to opening her firm a decade ago was her father, whose words of encouragement guided her on the path to success. Tell us about your journey owning your own Public Relations firm for 10 years? 10 years ago, on 11/11/11, I had an epiphany. I realized it was time to move on from my job as Membership Director, which also encompassed public relations and event planning, at La Gorce Country Club. After 15 years I had hit the glass ceiling there and with shifts in their Board of Directors I was unsure the direction the Club was heading. It was then I decided to take the plunge and start my own business, arely PR. I had finally found the courage to bring to life an idea that had been swirling around in my head for quite some time. Since that moment, and learning the number 11 has a special significance, I have always celebrated 11/11 as the agency’s anniversary – even though we were established in January of 2012. What have been some of the biggest obstacles you have faced as an entrepreneur? Surprisingly, some of the biggest objections came from my own family – truly out of love and concern. As a divorced mother with a son in high school, they had a tough time comprehending why I had given up a very lucrative job. They were concerned about the challenges I would face running a successful business as a single parent. I remember them asking me when I was going to get a “real job,” but I explained to them that job security is non-existent these days and I would rather fire myself. On a personal level there was fear – an inner fear that I had to conquer. I recall my first three years and how the month of May was always awful – literally no incoming revenue. I thought to myself, how do I turn this into something positive. That is when I learned to focus and visualize abundance. That was the turning point for my business. I changed my mindset, learned to find the strength to acknowledge yet ignore negative outcomes, and
Image by May Bagnell Photography
trust that the universe would deliver what I was desiring and working so passionately to create. How do you balance wellness with your career first as a journalist then in public relations and event planning? I have learned that in this crazy hectic business it is extremely important to create balance in order to achieve and maintain wellness – physically, mentally and emotionally. It takes discipline, but it is key - balanced individuals make amazing leaders and run successful companies. It cannot all be about work. You have to find time to enjoy yourself and do what makes you happy. I have had some of my best ideas while relaxing, enjoying a glass of wine and spending time with friends. Above all and most importantly I live in gratitude, grateful to run this business I love so dearly. As someone who attends many events, what tips/advice do you have for eating well and staying on track? I try to eat a full meal before attending an event. It is so hard to talk to people, balance a drink in your hand and eat an appetizer! How do you manage to incorporate exercise into your busy life? I feel exercise is vital to maintaining my health – it helps eliminate the stress and toxins in my body while keeping my immune system functioning properly. That is why I make time for exercise. I do not see it as a choice but as a necessity especially in these trying times we are living. When I am traveling, if I do not have access to a gym then I find time to walk wherever I am.
What types of foods do you eat regularly to stay healthy? I eat lots of “greens.” I learned in elementary school that plants create energy from the sun – they trap light energy with their leaves during photosynthesis. It is something so basic that most of us forget as we become adults but is so important in maintaining good healthy habits. I think what better food than a delicious healthy salad. And what does the future hold for Arely PR? My goal for arely PR is to work with more brands on a global scale to co-create solutions in sustainability! We want to work with clients whose main focus is authenticity and who are aligned with charities in their local communities. Over the years, arely PR has worked with numerous nonprofits one in particular is the Coral Gables Woman’s Club and their on-site Children’s Dental Clinic which provides free services to the community. It is very near and dear to my heart. I’m excited to celebrate my anniversary, when I will be hosting an event at the Club featuring our client, Alejandro Crocker. It will shine the spotlight on Crocker’s “slow fashion” line made entirely of environmentally conscious upcycled garments. I’m especially proud to showcase his eco-conscious fashions and that a portion of proceeds will benefit the Dental Clinic.
Arely Ruiz
Marketing | Public Relations | Special Events
P: 305.632.5996 | E: arely@arelypr.com
www.arelypr.com
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pets
5 QUESTIONS FOR DECIDING BETWEEN
CATS & DOGS By John Dunnery
If you've decided to get a pet, you need to make another big decision. You must choose between cats and dogs. Yes, there are other options, but most people favor cats and dogs over lizards, rats, guinea pigs and ferrets.
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f you grew up with a pet in the house, you've probably already made up your mind. People who grew up with dogs usually stick with canines, and folks who had cats around the house tend to want felines. However, if your mind is open, here are five questions to help you decide what kind of pet to own. Do you work long hours and/or have little free time? Sounds like you're a cat person. Cats are solitary animals and quite content to be at home alone all day. Just make sure they have enough food and water, and give them some attention when you do get home. Do you want a companion to talk to and walk with? A dog is definitely the right pet for you. Dogs are social and trainable. They listen to their owner's voice. In fact, some breeds can learn the meanings of over 100 words. Cats do not have the same capacity to respond to human commands, and cats are certainly not good walking companions.
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Is your domestic space limited? If so, a cat may be the best choice. Cats don't need much space. Because dogs are generally larger and more active, a small apartment is probably not adequate. However, some very small dogs can be accommodated in a modest living space. Do you have a backyard and/or live near parks? If so, you have places to take your dog for its daily walk and exercise. If you live in an urban concrete jungle far from any green space, a cat may be your only option. Do you want a quiet, undemanding pet? Choose a cat. If they have a litter box and a place to lounge, they can amuse themselves all day. You may hear an occasional
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purr, and an agitated cat may sometimes scratch furniture. Dogs require more attention. They want to play, and a dog's bark can be quite loud. For this reason, cats may be more suitable pets for elderly people. Once you make your decision and take your pet home, you'll have a domestic companion who will enhance your life and health. Whether you have a cat or a dog, studies have shown that pet owners are more energetic and experience less stress and depression. Whatever time and energy you give your pet is returned to you in fun and companionship.
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mighty kids
KEEPING KIDS ENTERTAINED DURING WINTER BREAK By Chandler Forrest
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his holiday season, activities with your children are going to look a little different. Trips to visit Santa at the mall and other holiday traditions may be limited this year. Here are some ideas of ways to engage your children throughout the winter break, while instilling some quality family bonding time.
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Reading Parties
Depending on the age of your children, a family reading party may look a little different, but will always be fun. If they're old enough to read by themselves, have every family member grab a book they love and pile into the living room. Light a candle that smells like the holidays and brew a pot of tea. Ask your children if they want tea, too (decaf, of course) and watch how it makes them feel grown up. If your children still need you to read to them, they're probably also at an age where you don't want an open flame or hot liquids around, so maybe forego the candle and tea for toddlers. Let the little ones grab as many books as they want and read all of them aloud as a family. Most kids only get a few stories before bed, so having an unlimited number will be a real treat. Reading parties will foster a positive feeling toward literacy for your children and will set up special memories that last.
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Movie Days
With some movie theaters closed these days, why not create one at home? Get your kids to help you set the scene. Make tickets and assign someone to tear the ticket stubs before entering the living room. Pop popcorn. Draw the curtains and dim the lights. If you want to give your children a real treat - and give yourself a day off from entertaining them - make it a double feature. Avoid the temptation to throw in a load of laundry or get dinner ready while you watch. If you do chores while they watch, they'll remember the day you let them watch two movies. If you watch with them, as a family, they will remember the special day they spent with you. But make sure you let them out into the backyard to run around after, or they'll be bouncing off the walls at bedtime.
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Do a Puzzle
Nothing brings a family together more than a good puzzle. It can be an ongoing activity to do together, perhaps even spanning several days. Set up the puzzle table in a common area and notice the conversations you
have with your children as they puzzle and you cook or wash the dishes. If your children are old enough, you could always puzzle while they cook or wash the dishes. Start a puzzle and note the bonding effect it will have for your family.
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Teach Them to Cook
Depending on the age of your children and how quickly you need a meal to be made, cooking with your little ones can be a wonderful way to bond. With older kids, you can assign them to be your sous chefs and have them chop vegetables while you prepare the rest of the meal. For younger children, you can put them on standby until you have the ingredients ready and then have them help put it all together, stirring soup, adding seasoning, or maybe tossing a salad. For more educational bonding, do some baking with your children and watch how it becomes a math lesson. Cooking together will give you quality time with your children, while teaching them valuable life skills.
Try some of the ideas and see if you can come up with others that your family will love. Think of all the activities you normally like to do during the holidays and then see if you can find alternative ways to keep your family traditions alive. You may just end up creating some new holiday traditions that last.
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Taking care to enjoy
life’s greatest moments
Growing older. It’s natural. So why is it so hard to talk about? Why not focus on living your best life? Many adults, who are well over 55, live active and healthy lives. But there’s no getting around one thing: as we age, our bodies and minds change. Aging typically brings about new health issues. It’s important to understand the challenges you may face as you age, and recognize the preventive measures that can place you on a path to aging gracefully. After all, growing old is for the young at heart. The normal part of aging Chronic conditions, like diabetes or heart disease, become more common and can be harder to manage. It may be more difficult to remember or learn new things. And, dental, hearing, and vision issues can impact your health and wellness. Your skin may begin to change and you’ll likely be more susceptible to sun and temperatures because of it. As early as your 40s, bones begin to weaken, which could increase risks of fracture. You may be a little shorter than you once were, or experience issues with your joints, bladder, digestive system and sex drive. Warning signs There are many challenges that can come with aging, so it’s not always easy to identify if there’s a bigger problem or that more help is needed. Take memory loss for example. There’s a difference between normal memory loss and the type of memory loss that makes everyday activities hard to do. Becoming easily confused about time, people or places. Asking the same questions repeatedly. Getting lost in familiar places. Failure to keep up with daily routines and household chores could also be indicative of underlying issues. Do you find that you’re having trouble walking short distances? Or having difficult reading things like prescription bottles? Do you have numbness in your arms or legs? Financial hardship can also negatively impact mental and social health, as well as nutrition. These are all reasons to have a relationship with your doctor. Sanitas can help “Time with a patient should be of the utmost importance. The more time spent, the more likely the care team will be able to inspirehealthmag.com § #inspirehealthmag identify address health and social challenges that may be INSPIRE HEALTH 28 and
affecting the patient’s well-being,” says Dr. Juan Estrada, CEO of Sanitas Medical Center. “At Sanitas, there’s an entire team of care coordinators, health coaches and social workers who are focused on assisting patients in our centers, at home or by televisits. “A big part of what we do is help connect our older patients with the social support services they need.” What you can do now You have a lot of influence in how you feel as you age. There are simple things you can try to delay or lessen the changes that living a long life can bring. • • • • • • •
Get a little exercise each day Try to get 7 to 8 hours of rest each night Eat lots of fruits, vegetables, whole grains and lean proteins Protect your skin with sunscreen and clothing Brush and floss your teeth twice daily Wear sunglasses outdoors and earplugs around loud noises Interact with others as much as you can
Most importantly, talk with your doctor about any concerns you have or changes you experience. Your doctor can’t turn back the hands of time, but with patience, care and support, they can help you age more gracefully. Enjoy life Let Sanitas help you take care so you live your best life and enjoy life’s greatest moments.
Sanitas Medical Center is headquartered in Miami, Florida and currently operates 36 medical centers serving more than 250,000 patients in South and Central Florida, including dedicated senior centers in Doral, Hialeah, Lauderdale Lakes, Orlando, Plantation and Tampa. To learn more about care for aging adults, visit mysanitas.com/medicarefl
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5 discover
Lose We i g h t
SNACKS YOU CAN EAT AND STILL By Quentin Arthur
If you are trying to lose weight, it can be hard to fight the urge to snack. Plus, treats full of salt and sugar are tempting to buy at the grocery store. Before you reach for the junk food, try out one of these five tasty, healthy snacks instead. Hummus
Hummus paired with delicious olives, cucumbers and cherry tomatoes makes for a delicious savory snack with a Mediterranean vibe. High in fiber, low in fat, and bursting with flavor, this snack feels more like a meal and leaves you feeling fuller for longer. Substitute celery stalks, carrots or cucumber spears for pita bread to keep this snack low-fat and low-carb. Make sure that you watch portion sizes to avoid piling on pounds as opposed to losing them.
Oatmeal, Yogurt, and Raisins Another filling option, oatmeal with yogurt and raisins is a great snack to keep hunger pangs at bay and regulate sugar levels, so you do not feel lethargic while trying to lose weight. Enjoy this treat by topping a single serving of oatmeal with a handful of berries and a three-ounce serving of low-fat yogurt.
Mini Frittatas Frittatas are a high-protein snack that can help you manage hunger pangs while providing lots of nutrition. Bake eggs with low-fat milk, peppers, zucchini, carrot and other low-fat vegetables for a filling and healthy meal. Use a mini muffin pan to produce bite-sized pieces that you can enjoy with a salad or on their own.
Banana and Peanut Butter Indulge your sweet and savory taste buds with a banana and a tablespoon of peanut butter. The banana will provide much-needed energy to tackle the day, while peanut butter is rich in both fats and protein, which leaves you feeling fuller for longer.
Kale Chips Kale chips are a low-carb and low-fat alternative to conventional potato chips. They are packed with antioxidants and are a great source of vitamins B and K. Kale chips are extremely versatile and can be prepared in a variety of ways to satisfy all types of palates. They can be prepared from the comfort of your home or purchased from the healthy snack section of your grocery store.
You can still lose weight while enjoying snacks. Remember to go for treats that are full of vitamins and low in salt and sugar. There are many options you can buy at the grocery store or if you are feeling creative, you can make your own nutritious snacks at home. 32
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recipe
s l i a t k Moc
Thanks to a hot new trend, “mocktails” let you enjoy alcohol free creations that also pack a nutritional punch! Michelle Harris, star in Alive & Well TV series, has added powerful antioxidants like Sambucol Black Elderberry syrup in many of her mocktails to help support a healthy immune system. Using healthy fruit and natural sweeteners along with nutritious add-ons take any drink to the next level.
By Michelle Harris
The Hibiscus Raspberry Black Elderberry Infused Tea with Mint Blueberry Ice Cubes is great to make by the glass or pitcher. It’s a drink the entire family will enjoy and it’s packed with nutrition and fruity goodness. • Pre-freeze ice cubes with blueberries and fresh mint. • Brew hibiscus raspberry tea and allow to cool overnight • Pour over blueberry mint ice cubes • Add 2 tsp black elderberry syrup and enjoy.
Michelle Harris is the host of Alive & Well, a national TV series promoting the wellness lifestyle. Michelle is a lifestyle expert and is a frequent guest on TV shows, radio shows, magazine interviews, red carpets and live events. Michelle is also the co-founder of Animal Angels, a non-profit advocacy group where celebrities promote pet health and adoptions.
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The Orange, Pomegranate, Sambucol Black Elderberry-tini is a fresh, healthy take on martinis! • Dip rim in sugar or edible gold sugar • Add 1 part pomegranate juice, one-part non-alcoholic orange liqueur (I used Lyre) • Pour in shaker with ice, use strainer and pour into glass • Add 2 tsp black elderberry syrup • Serve
Black Elderberry Vanilla Cream Soda • Add 2 tsp Sambucol Black Elderberry syrup • 1 natural vanilla cream soda • Add 1 small scoop of non-dairy (example: cashew) ice cream • Top with non-dairy whipped topping for some extra creaminess! • Serve while cold Iced Golden Latte is a delicious alternative to iced coffee for the summer. Using almond or oat milk, cinnamon, ginger and the anti-inflammatory properties of turmeric create a creamy delight. Served over ice in warmer months, this iced golden latte is sure to become a favorite. • Brew and chill a turmeric tea • Add cinnamon and ginger to taste • Mix half tea and half almond or oat milk • Add 1oz alcohol free almond liqueur (Lyre’s) • Sweeten to taste • Serve chilled or over ice For a beautiful touch, garnish or add ice cubes made with fresh fruit, edible flowers or herbs. They look amazing and add an even greater nutritional boost. INSPIRE HEALTH
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travel
WHAT TO LOOK FOR IN A
Kid Friendly Ski Resort By Summer Tularosa
A
family ski trip is about more than just spending a few days together, and the right trip can build a love of skiing and outdoor sports that will last a lifetime. While any ski trip can be a family vacation, targeting a resort or mountain that caters to kids and families will help ensure that everyone has a great time. Green means "go" for kids: A mountain that offers plenty of green circle runs is a must, and the longer those runs are, the better. Lugging a 75-pound child and his 30 pounds of ski equipment up a mountain or even onto a chairlift isn't much fun, so a long run cuts your "carrying and climbing" time and gives you more actual skiing time. Kid-friendly resorts often offer new chairlift seats, too, which they can lower while you board and make it less likely that you'll slip or lose your grip. Old-school lift chairs can and will drag your kids up a mountain, but climbing aboard is a little more nerve-wracking for both parent and child if the lift has a fixed grip. Onsite children's programming is a must: Some kids can spend an entire day going up and down the mountain, while others will tire out after a few runs. The best ski resorts for kids are the ones that address the needs of those "parttime" skiers and offer plenty of other activities. Childcare centers or programs are great for parents, too; they provide a safe place to leave the kids when mom and dad want to tackle a more advanced slope or hang out together in the lodge. Lessons designed exclusively for kids: While every mountain and resort out there offers lessons, the best family ski destinations provide fun and engaging instruction just for kids. Patient teachers who run through the basics every day and have seen everything can help make sure your little ones really "get it" before they climb aboard a chairlift for the first time. Lessons taught by someone other than mom or dad are a must for tweens and teens, who may be more likely to take instruction from someone "official." These tips are designed to help you choose the right, kid-friendly mountain and pack your bags for the best possible family ski vacation.
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West Coast University-Miami’s Simulation Lab Gives Rise to Tech-Savvy Nursing Grads “In a modern-day hospital, everything is electronic,” said West Coast University’s (WCU) Simulation and Skills Lab Manager Douglas Shaw. “Students have to be comfortable interfacing with technology. It’s a big part of who we are today as nurses.” Driven by the occupational outlook for tech-savvy nurses1, West Coast University-Miami gives nursing students a competitive edge by offering access to advanced healthcare technology in its Simulation Lab. Faculty members provide students with experiences similar to ones registered nurses face every day, using high-fidelity manikins that mimic human responses and current healthcare technology in realistic patient care settings. “We can replicate any scenario that you can think of, and the students can participate fully," said Shaw. “For example, WCUMiami students are not able to push IV medications in their clinical rotations, which is paramount to practice but, when they start as a nurse, they’re still expected to know how to do it. That’s where Simulation comes in.” WCU-Miami Nursing Instructor Christina Serrano adds, “One of the things I focus on that excites the students are the cardiac monitors and how to use a defi-
brillator when a patient has a cardiac arrest. We bring those scenarios to life here in the Simulation Lab.” Simulation is proven to help nursing students hone their clinical reasoning skills before entering the workforce. Up to 50 percent of clinical hours can be replaced by simulations, according to research by the National Council of State Boards of Nursing (NCSBN)2. “We mirror everything that a hospital does, said Serrano. “Our cardiac monitors are those of the hospital. Our IV pumps are those of the hospital. Students are using an Electronic Health Record (EHR) like those in the hospital as early as their first nursing course in the clinical and simulation settings.” More than 95 percent of hospitals possess EHR technology, according to the Office of the National Coordinator for Health Information Technology3. By the time WCU-Miami students graduate, they have years of experience with EHR in the Simulation Lab. This access helps them to gain the skills needed to confidently enter the nursing field with a strong understanding of this prominent healthcare technology. “We use the Electronic Health Records to tell the patient’s story using technology. All the patient information is in the computer and prompts providers so they don’t forget a piece of the story, as well as alerts students when they’re going to
make a potential mistake,” explains Shaw. WCU-Miami students gain handson experience in the Simulation Lab every week. For five hours each week, students have the time to develop critical skills and experience countless scenarios. Their time in the Simulation Lab is supplemented with unlimited access to the Skills Lab, which is open six days a week for students to utilize at their leisure. This allows students to build on their clinical experience and apply what they learned in their didactic courses. “We run on three instructional pillars: didactic, clinical, and simulation. That’s what attributes to the success of our students,” said Shaw. “By the time our students go on to treat real patients, they’ve got a real handle on the skills needed and are more confident in their abilities.” ———————————— 1. “Why Nurses Need to Embrace Technology.” Nurse Advisor Magazine, http://nurseadvisormagazine.com/tn-exclusive/whynurses-need-to-embrace-technology/ 2. “Up to 50% of clinical hours can be replaced by simulations.” Wolters Kluwer, https://www.wolterskluwer.com/en/expert-insights/upto-50-of-clinical-hours-can-be-replaced-by-simulations 3. Sonal Parasrampuria, MPH and Jawanna Henry, MPH. “Hospitals’ Use of Electronic Health Records Data, 2015-2017.” HealthIT.gov, https://www.healthit.gov/sites/default/files/page/201904/AHAEHRUseDataBrief.pdf West Coast University is accredited by WASC Senior College of University Commission (WSCUC), a regional accreditation body recognized by the U.S. Department of Education (USDOE) and the Council on Higher Education Accreditation (CHEA). 1001 Marina Village Parkway, Suite 402 Alameda, CA 94501, (510) 7489001 / https://www.wscuc.org The Nursing Baccalaureate and Master’s Degree Programs at all campuses are accredited by the Commission on Collegiate Nursing Education (CCNE). 655 K Street, Suite 750, Washington DC 20001, (202) 8776791, https://www.aacnnursing.org WCU offers career placement assistance but cannot guarantee employment. The opinion is the individual’s sole opinion and not necessarily representative of that of the school, any instructor, or any student. Due to the current COVID-19 outbreak, the University has moved some of the on-ground courses into a distance education modality. However, as soon as the COVID-19 circumstances change, students will be expected to return on campus to complete their program onsite in the regular learning modality as approved by WSCUC and outlined in the university catalog.
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healthy mind
Positive CREATE A
BODY IMAGE By Bridget Weber
Y
our body image shows how you feel about your physical appearance. Like many people, maybe you dislike your reflection in the mirror. Social pressure to look perfect could make you miscalculate your attractiveness. Airbrushed images of superstars and models ooze from fashionable tabloids and the screen. Indeed, it's unsurprising if you believe some physical traits are undesirable. The message is that laugh lines and a shapely figure are defects when they might be your best features if your self-image changes. ALTER YOUR OUTLOOK Get naked and study yourself in a mirror. Imagine you have not seen your reflection before. Consider how a kind, positive and sincere friend would interpret what they observe. When you study your body through compassionate eyes, it may appear strong, organic and healthy. Or your reflection might
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be slender and willowy. Other words a constructive individual could use are bewitching, elegant and attractive. When you survey your reflection, abandon old ideas about how you imagine you should appear. Most likely, you would not be as judgmental about yourself without contact with common ill-conceived notions about looks. Perhaps you would love your fine lines because they prove your emotional experience is vast. Likewise, your body shape and weight may be immaterial. List positive words that represent you. Be poetic, using beautiful, vibrant vocabulary as though you characterize a work of art. Are you soft and undulating or glamorous and wise-looking? Use unfamiliar words to help you explore yourself differently. REAPPRAISE YOUR BODY IMAGE Look in the mirror again while describing your physical appearance using words from your list. Observe your body in an artistic sense rather
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than compare it to preconceived notions about physical perfection. Peruse your body with gratitude, too, for how it serves you. Think about how each body part works for you and helps you to experience life. Note how it allows you to touch, taste, hear, see and recognize scents. DECIDE TO STOP JUDGING YOUR BODY All of your physical qualities are acceptable. Note also, popular specifications about physical appearance change all the time. They are not reliable yardsticks. Choose to respect your body and ignore critical ways of measuring your value. You will view yourself differently and appreciate yourself more.
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a l l i n Va
super food
By Christian Dischler
O
ne of the most popular flavors and fragrances in the world, vanilla has been putting smiles on faces for centuries. Whether it’s flavoring your favorite ice cream or wafting through the house from a novelty candle; its deliciousness cannot be overstated. But something that often gets overlooked is vanilla’s health benefits. How does something so popular, versatile and unmistakably its own ingredient stack up in the world of super foods? Vanilla is a spice that’s harvested from long, flat pods produced by a specific orchid. It’s comprised of over 200 compounds, and is considered one of the world’s top 3 most expensive spices. The most important compound, and the one we’ll be looking into, is vanillin. Vanillin gives vanilla its recognizable flavor and scent, but it also helps our bodies against inflammation, cancer and offers us antioxidant properties. While inflammatory responses are normal in the human body, chronic inflammation is a dangerous condition in which our bodies overcompensate a response, and do more harm than good. Thankfully, recent studies have
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Vanillin gives vanilla its recognizable flavor and scent, but it also helps our bodies against inflammation, cancer and offers us antioxidant properties. shown promising result in the effects vanillin has as an anti-inflammatory. It has been linked to inhibit nitric oxide, reducing the effects of inflammation, and giving us even more reason to load up on vanilla this holiday season. Recent studies have also shown vanillin to have an impact on cancerous cells. It’s been linked to helping mediate certain damage to our DNA, and provide us antimutagenic support. What this means is that on a molecular and cellular level, vanillin is acting as a sort of inhibitor to a certain set of carcinogens that would otherwise wreak havoc on our systems. Ranging from reducing metastatic spread, to inhibiting excessive apoptosis, vanillin may help give us the best fighting chance.
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And of course, would it even be a super food if it wasn’t loaded with antioxidants? Vanillin is a phenolic plant compound, and pairs with vanillic acid to provide a one-two punch of antioxidants in this world-renowned sugar substitute, protecting against cell damage. As if you needed anymore excuses to start using vanilla and vanilla extract more, now you know it might be your little helper this holiday season in more ways than one. Use it in cakes, pies, custards, and even savory items to give them a subtle balance of sweetness and depth. Stock up on some vanilla scented candles or essential oils, and surround yourself with vanilla. Because if its popularity is any indication, you can never get enough! Van harve illa is a sp ste ice produ d from lon that’s ced by g a spec , flat pods ific or chid.
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