WELLNESS

by Elizabeth DeGrie BEAT ARTHRITIS Naturally

The Centers for Disease Control and Prevention estimate that nearly 23 percent of American adults have some form of arthritis now and that 67 million adults will be diagnosed with arthritis by 2030.

Osteoarthritis, which the Mayo Clinic says is the most common type of arthritis, is a painful condition involving damage to the cartilage surrounding joints.

Rheumatoid Arthritis, also

Some people are at a higher risk of developing arthritis. Risk factors include: • A family history of arthritis • Age–risk goes up as individuals age • Gender–women are more likely to develop rheumatoid arthritis, while men are more frequently diagnosed with gout • Previous joint injuries • Obesity

common, is an autoimmune disease in which an individual’s own immune system attacks the lining of the joint, causing pain and inflammation. Because arthritis is heavily linked to inflammation, following an antiinflammatory diet aids in prevention and treatment of arthritis. According to the Arthritis Foundation, sugar, saturated fats, trans fats, omega-6 fatty acids, refined carbohydrates, MSG,

gluten, casein, aspartame and alcohol can all cause inflammation. While no one can eliminate the risk of developing arthritis, there are a number of steps individuals can take to lesson the danger. Research suggests maintaining a healthy weight, staying active, avoiding smoking and eating a healthy diet low in sugar, alcohol and purines all contribute to reduced arthritis risk.

Research shows certain foods help alleviate arthritis. Fish, soy, healthy oils, cherries, low-fat dairy, broccoli, green tea, citrus, whole grains, beans, garlic and nuts all have anti-inflammatory properties. These foods are also part of a healthy diet that can help one maintain a healthy weight, further reducing arthritis risk.

Exercise can help reduce and alleviate arthritis symptoms. A combination of aerobic and strength-training exercises has been proven to ease arthritis symptoms. Leg-focused strength training exercises are especially helpful for the knees. Exercise has also helped individuals with arthritis from being debilitated by the disease.

ENERGIZE YOUR TRAINING 7 fresh foods used by endurance athletes to increase energy

By Tami Charbonnet

Cool, crisp weather inspires us to step up our training. Are you walking, jogging, or training for a race? Eating fresh food rich in vitamins and nutrients is vital to maintaining energy levels before, during and after training. To help energize your body, add the following foods to your daily nutritional intake.

BANANAS: Bananas are high in potassium and are often found at pre-race fuel stations. Potassium is a vital electrolyte lost in sweat during endurance training.

STEEL-CUT OATMEAL: Start your day with one bowl of organic steel-cut oatmeal. Oatmeal provides both fiber and healthy carbohydrates. Fiber keeps you full, and carbohydrates provide fuel for the endurance athlete.

WALNUTS: As a tasty source of omega-3 fatty acid, a few walnuts are a great addition to any meal.

CHIA SEEDS: These seeds contain omega-3 fatty acids and 20 amino acids to keep your training strong.

SWEET POTATOES: A staple food for endurance athletes, the sweet potato is an excellent source of dietary fiber, beta carotene, vitamin A, and antioxidants.

LEAFY GREENS: Leafy greens such as Swiss chard, kale and collard greens are loaded with fiber and nutrients that lower blood cholesterol levels, vitamin K to help support bone strength, calcium, vitamin C, magnesium, zinc, iron and many other vital nutrients for endurance training.

WILD SALMON: Salmon is the ultimate source for omega-3 fatty acids, which help the body's metabolic processes.

MORNING BOWL OF ENERGY

One cup of cooked organic steel-cut oatmeal One banana sliced into bite-sized pieces ¼ cup of fresh blueberries One pinch of chia seeds 2 crushed walnuts • Stir together and enjoy!

EASY PESTO Veggie Bowl

Ingredients

l ½ cup cashews (soaked overnight) l 1 cup basil l ¼ cup nutritional yeast l ¼ cup + 3 Tbsp. vegetable broth l Squeeze of lemon juice l Salt and pepper to taste l Veggies of your choice and rice

Original recipes by Parkash Bains, Global Vegetarian. www.globalvegetarian.ca

Method

Throw everything in the blender and whiz away until smooth. Depending on the speed of your blender, this could take a few minutes. Add more broth to achieve desired thickness. Add salt and pepper to taste. Pour over your veggies and rice!

Notes This will make enough sauce for a few bowls. I love to take some of the extra and toss it with brown-rice fettucini and fresh tomatoes. For the roasted cauliflower, I added a few dashes of cajun seasoning and cayenne powder for an extra kick. 

SHOOTING FOR THE STARS

By Michelle Fouchi Esneault

Ask a 3-year-old what they want to be when they grow up and they’re likely to say a princess, a superhero or a firefighter. For most kids, their aspirations eventually change. Not for 14-year-old Alyssa Carson. Her dream has remained consistent: Be one of the first humans on Mars.

Alyssa first got the idea of going to Mars when she was 3 years old. "I was watching TV and these kids went off on a mission to Mars," she relates. "I wanted to be one of those kids." That got her more interested in space, which grew into her desire to become an astronaut. When Alyssa was 9 years old, she met astronaut Sandra Magnus, who told Alyssa that she decided to become an astronaut when she was 9 years old. "Because I was 9 at the time, it showed me that you could start young and succeed in your dreams," Alyssa says.

Alyssa has an impressive list of accomplishments. She speaks several languages, including English, Spanish, French, Chinese and Turkish. She has witnessed three Space Shuttle launches, attended the Sally Ride Camp at M.I.T. and become the first person to complete the NASA Passport Program, going to all 14 NASA Visitor Centers in the United States.

Recently, Alyssa enrolled in collegelevel classes at the International Space Universityin Strasbourg, France. She has attended Space Camp seven times,

“I think it’s important for kids not to allow someone else to decide what their dreams should be…” Alyssa gets the last stamp on her NASA Passport from former astronaut Wendy Lawrence.

becoming the first person to complete all of NASA’s World Space Camps in Huntsville, AL; Laval, Canada; and the Aegean Free Zone in Izmir, Turkey.

Alyssa and her dad have established a charitable foundation that raises money to help send kids to Space Camp. They named the foundation The Blueberry Foundation after Alyssa's NASA call sign, Blueberry. "It was given to me by my Space Camp counselor. He said I looked like a blueberry in my flight suit," Alyssa explains.

Alyssa is a budding celebrity. She gave a TEDx talk in Greece and a speech at X-STEM, a Washington, D.C., symposium for students in grades 6-12 featuring innovators in STEM. She appears regularly at local schools to encourage girls’ interest in STEM subjects and to inspire kids to follow their dreams.

“I think it’s important for kids not to allow someone else to decide what their dreams should be or to tell them that they can’t do something. We really can do anything”, she says.

Alyssa has planned the next 20 years of her life. She wants to get her certifications and pilot's license. She wants to go to college, first at the University of Cambridge in the United Kingdom, then the International Space University and M.I.T. "I've always felt positive about my plan," she says. "Over the years it has changed a bit, but I never doubted it."

Alyssa finds time to play soccer, dance ballet and enjoy piano. She’s a Girl Scout and in her school’s drama club. “I see myself as someone who has a deep drive and passion, someone who is focused on her career," she says. "But at the same time I lead a regular fourteen-year-old life.”

Alyssa sits in an F/A-18 cockpit during a special tour of NASA Armstrong.

ANTIINFLAMMATORY Food

During my 20s, inflammation, digestive issues, and chronic pain were my daily associates. I had no idea how to get healthy. I went to countless doctors but never got a clear diagnosis or treatment plan. Sick of getting no answers while overloading my body with medications, I turned to an integrative M.D. who started me on a journey of healing myself. I had to become my own doctor. Many of my ailments, including candida and leaky gut, were caused by inflammation from the food I was eating plus other environmental toxins. I realized that getting better had to start with what was on my plate.

Food acts as information for every cell in our body. When we eat inflammatory foods, our cells become inflamed, causing swelling, pain and other issues. Some of the most common inflammatory foods are processed foods, vegetable oils (refined oils), gluten, dairy, corn, yeast, eggs (including mayonnaise), soy, peanuts, and nightshade vegetables (including bell peppers, tomatoes, potatoes, and eggplant).

Removing these foods eliminated much of my illness, and I have seen the same happen with many of my clients and readers on my website, TheHealthyApple.com.

Anti-inflammatory foods help heal the body. Antioxidant-rich produce such as dark leafy greens and berries help our livers flush out harmful toxins. Instead of refined oils, opt for extra virgin olive oil or coconut oil, which are anti-inflammatory and contain healthy fats. You can also get good fats from raw or sprouted nuts and seeds, avocado and wild salmon. Season your plate with fresh herbs and spices such as turmeric, basil, cilantro and thyme. These have healing properties and are much healthier (and more flavorful) than processed condiments.

My recipe below is a dairy,- soy-, and gluten-free dish that’s loaded with anti-inflammatory ingredients such as basil, extra virgin olive oil, quinoa, sunflower seeds, and fresh lemon juice. Try it and you’ll see ‘Eating Clean’ can be exciting and delicious, while fighting inflammation from the inside out.  by Amie Valpone

Amie Valpone, HHC, AADP is the Editor-in-Chief of www. TheHealthyApple.com. She is a Manhattan celebrity chef, culinary nutritionist, professional recipe developer, food photographer, writer and motivational speaker specializing in simple gluten-free, soy-free and dairy-free ‘Clean Eating’ recipes.

SUNSHINE SUNFLOWER QUINOA BOWL Serves: 4

Ingredients • ½ cup quinoa • 2 medium zucchini or summer yellow squash, thinly sliced or diced • 1 large apple, diced • 2 tsp. finely chopped fresh basil, parsley or cilantro, plus more if desired • 2 Tbsp. sunflower seeds • Juice of 2 medium lemons • ½ tsp. honey, plus more if needed • 2-3 Tbsp. extra virgin olive oil • Sea salt and pepper, to taste • Pinch crushed red pepper flakes, optional

Instructions 1. Cook quinoa according to package directions. Remove from heat; fluff with a fork, cover and set aside. 2. Meanwhile, steam the zucchini in a steamer basket over medium heat for about 5-7 minutes or until tender. 3. Add to quinoa mixture and toss to combine. Add the apple, basil and sunflower seeds; toss again. 4. In a small bowl, whisk lemon juice, honey, olive oil, sea salt and pepper. Add more honey, if needed. Drizzle dressing over quinoa mixture, and toss to combine. Season to taste, and transfer mixture to a sealed container. Place in a lunchbox with a spoon and napkin.