Inspire Health Issue 29 by Fox Printing and Digital Publishing

INSPIRE

Empowering Natural Living

Witch Hazel A Low-Cost Beauty Essential

lexology Reffor Body Balance and Circulation

Your Anxiety Typical or Troublesome?

RUN, ROBIN, RUN inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

contents 5 SUPER FOOD

Tennis at Copperhood Spa

Located on our 40 acre private island, accessible by a hanging bridge, at a secluded site that is not only beautiful but well sheltered from wind, and boasts a professional Deco-turf surface.

Elderberries Get Well Now

7 FEATURE

Pain Management with a Pulse

8 NATURAL BEAUTY

Witch Hazel A Low-Cost Beauty Essential

10 EXERCISE

Sculpt, Balance, & Burn with BOSU

ON OUR COVER

RUN, ROBIN, RUN

12 HEALTHY BODY Healthy Harmony

14 RECIPE

Veggie Fried Rice with a Thai Twist

16 WELLNESS

Reflexology for Body, Balance and Circulation

20 RECIPE

Nectarine Salsa

26 PETS

From Pelts to Pets: Chinchillas as Companions

28 MIGHTY KIDS

Hear, Hear! Tips for Keeping Kids’ Ears Healthy

29 RECIPE Harissa Roasted Cabbage Wedges 30 DISCOVER

All-Natural Alternatives to Butter

32 HEALTHY MIND

INSPIRE HEALTH

Your Anxiety Typical or Troublesome?

34 HEALTHY DESTINATIONS

HEALTHY DESTINATIONS

CATSKILLS SABBATICAL

Relax & Rejuvenate at Copperhood Spa

Catskills Sabbatical - Relax & Rejuvenate at Copperhood Spa

36 FASHION

Bring Balance into Your Life… With White!

38 RECIPE

Chocolate Doughnuts

18 EAT FRESH

SIMPLE

FLESHY FRUIT

s e i r r e b r e d l E GET WELL NOW By Leah Porche, RDN, LDN Elderberries are a prolific species of plant that can be found all across the Northern Hemisphere. Along with their broad geographical reach, they also have deep roots in European and Native American Folklore. Elderberries belong to the honeysuckle family and have long been used as a food and medicinal source. When ripe, the elderberry plants’ white flowers manifest as tiny, black, bead-like berries, making it the ideal, ornamental plant. From the berries to the flowers and leaves, many parts of the elderberry plant can be consumed; however, the berries should be ripe and cooked to avoid the toxic effects of some compounds. Today, common preparations of elderberry include an extract or syrup that can be taken by the spoonful or used in food preparation. While the sweet flavor may be enough on its own, there are other benefits that encourage elderberry intake as a daily practice. Throughout history, elderberry has been touted as the cureall, from skin issues to influenza (flu). Many of these claims have been verified with anecdotal evidence, some of which has been substantiated by science. The elderberry’s amazing effect on the immune system is contributed to extremely high levels of vitamin C, which is 87% of the daily value. While there will always be a need to continue research, the plants’ long history of protective effects should be enough to encourage regular usage, especially during allergy, cold and flu seasons.

super food

Throughout his tory, elderberry has been touted as the cure-all, from skin issues to influ enza.

GET WELL NOW JUICE RECIPE 1-cup kale 1 peeled orange 4-5 strawberries 1 chunk ginger 1 red bell pepper 1 tsp elderberry syrup ½ cup coconut water

Directions: Add fruits and veggies to juicer. Add syrup and coconut water directly to your glass of juice.

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

editor’s letter

Balance The Importance of Self-Care

When my brain crashed from the long hours of studying in grad school, I refused to take breaks or exercise. In my mind, I needed to get a certain amount of work done to indulge in what I saw as nonessential activities. It took me years to learn the delicate balance between mind and body or to see self-care as a necessity. Like the old adage says, “Rome wasn’t built in a day.” This is the attitude we should keep in mind when we try to better ourselves. Many of us have learned stressful coping mechanism from our parents and peers, but we can’t blame them forever. At some point, we have to take responsibility for the choices we make. By changing our daily wellness habits and prioritizing ourselves, we build an unshakable bedrock on which to stand. In time, we reduce our stress, physical discomfort, and emotional drainage. We offer ourselves as healthy examples to those we love. We create the reality we want to live in and share our secret with others. As the revolutionary Gandhi once said, “Be the change you wish to see in the world,” — I couldn’t agree more. Take care, Liz McGehee

CREDITS

Help us inspire others! We want to know what inspires you to live healthy. You could be published in the next issue of Inspire Health magazine. Email us at editor@inspirehealthmag.com.

Find us online!

www.inspirehealthmag.com INSPIRE

Staff

Executive Publishers HAL G. FOX & SUZANNE POLK FOX Section Editors Cover PATRICIA DANFLOUS Health & Fitness TAMI CHARBONNET Fashion & Beauty WHITNEY ALEXANDRA Kids & Family MICHELE ROBERT POCHE Destinations SUZANNE POLK FOX Editor LIZ MCGEHEE Creative Team Art Director TRA PHAM Creative Director JENNIFER CABALLERO Graphic Design DIANNE WALLER Web/Digital NEAL BOYD Photography RICHARD VALLON Print Production DEBBIE WELDON Sales National Sales VIVIAN DUGAS National Sales MICHELLE DUNN National Sales PAM ROGERS National Sales MELISSA FOSTER

© 2017 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com) The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. IH29-6

INSPIRE HEALTH

PAIN MANAGEMENT WITH A PULSE

TENS PROVIDES A DRUG-FREE OPTION

By Liz Genest Smith

f you deal with a chronic condition, have ever been injured, or are simply over 40, you know how important it is to have effective pain management strategies. Some people rely solely on medication, some are disciplined enough to rely on meditation, but if you’re looking for something in between, you may want to consider a TENS machine. The technical name for this technology is transcutaneous electrical nerve stimulation (TENS), and it’s delivered via a portable, battery-operated device that is worn on the body. A small box is attached by wires to stickers that, when placed on the skin, send out small electrical pulses that can help ease certain types of nerve and muscle pain. How does it work? At a high pulse rate, electrical impulses generated by the machine are thought to disrupt pain messages and keep them from reaching the brain. At a lower pulse rate, it’s said to stimulate the production of endorphins, the body’s pain-easing chemicals, producing an effect similar to drug therapy. WHO USES IT? THE TENS MACHINE IS COMMONLY USED BY PEOPLE SUFFERING FROM:  acute and chronic pain  post-operative incisions and postsurgical pain  labor and delivery  migraine and tension headaches  acute pain from sports and other injuries  arthritis  chronic pain from tendonitis and bursitis  cancer pain

A small box is attached by wires to stickers that, when placed on the skin, send out small electrical pulses that can help ease certain types of nerve and muscle pain. IT IS NOT RECOMMENDED FOR:  undiagnosed pain  pregnant women (unless a doctor advises, or the woman is in labor)  those with pacemakers, epilepsy or certain types of heart disease  wound healing

There are multiple companies manufacturing TENS units, and prices range from as low as $30 up to $500 or higher. If you are confused or overwhelmed by the selection, it’s a good idea to read reviews or seek out comparisons.The Good Body’s website -- which reviews health products, gadgets and technology -- recently put out a helpful list of TENS devices at various price points, along with features and ratings. It can be found at: www.thegoodbody.com/what-is-thebest-tens-unit. While scientific research on its effectiveness is inconclusive, many people swear by the TENS machine, which is reportedly well-tolerated and mostly without side effects. Results vary, of course, but for those in pain, it’s a chemical-free option that’s worth exploring.

natural beauty

itch Hazel

A LOW-COST BEAUTY ESSENTIAL

By Whitney Alexandra

s women, our beauty and skincare regimens are extremely important in our everyday lives. We obsess over finding what works best for us without spending an arm and a leg, plus it is crucial to find products that aren’t filled with harsh, damaging chemicals. Witch hazel is a natural and inexpensive product, making it an ideal staple that can meet many of your daily needs. Witch hazel may sound a bit strange, but it’s actually an extract derived from the bark and leaves of a plant called Hamamelis Virginiana. It is most known for cleansing the skin and removing excess oils without drying, but that’s not all! Here are some other ways you can introduce witch hazel into your beauty routine.

INSPIRE HEALTH

REDUCE STRETCH MARKS Although it’s tough to get rid of stretch marks, witch hazel helps tighten loose skin and fades the discolored appearance. Simply apply to the affected area and dry.

SHRINK VARICOSE VEINS Varicose veins are also tough to hide. Not only can witch hazel help to fade these unwanted veins, but it can also help to reduce discomfort caused by them. Apply to a washcloth and lay over affected areas for treatment.

GET RID OF DANDRUFF Let’s face it, having a dry, flaky scalp is not ideal for anyone, but it can be a pain to treat. Simply massage witch hazel into your scalp and rinse before your shampoo and conditioning treatment. Do this a couple of days a week.

REMOVE MAKEUP Tired of buying towelettes

that leave makeup behind? Witch hazel is an effortless way to remove your makeup. Mix two tablespoons of each -- witch hazel, natural oil and water -apply to a cotton ball and use to remove makeup. Witch hazel is a great alternative to some of your important beauty products, so be sure to stock up on this little miracle worker.You’ll be thanking yourself later.

REDUCE WRINKLES Witch hazel is great for wrinkle-prone skin. Take a cotton pad, soak it in witch hazel and place on the area for one minute. Then, let it dry and repeat.

It is most r known fo cleansing nd the skin a excess removing ut oils witho ut drying, b all! that’s not

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

exercise

SCULPT, BALANCE & BURN WITH BOSU

2. BOSU POWER LUNGE  With eyes forward, place one foot in front onto the center of the BOSU.  With feet shoulder width apart, the front foot should be forward enough that the knee does not extend over the ankle as you lunge downward.  Bend the front leg and bring the hips towards the ground. Do not lean forward.  Your back leg on the floor should bend slightly until the knee almost touches the floor. By: Tami Charbonnet | Model: Amber Berry | Photographer: Richard Vallon  As you bend your front knee, your thigh and lower leg of the back leg he BOSU® Pro Balance Trainer is a rather peculiar looking tool, should form a right angle. but its seemingly odd design delivers fantastic results, using only  If this is too difficult, bend the knees your body weight and the ability to fight the natural force of gravity. slightly until you are strong enough to Many trainers use it to create full-body workouts that: go deeper into the lunge. 1 are safe and gentle, yet challenging  Do not let the front knee extend 2 carve the core and strengthen the lower body over your ankle and foot and be sure 3 help tone and sculpt every major muscle group to keep your back and neck straight.  Before you exhale, pause briefly. Forcing you to tap into the deep muscle of the core, the BOSU is similar to  Slowly lift the body by straightening a stability ball, but designed with a flat bottom. The inflated “bubble” side of the the front leg. BOSU allows you to sit, stand, lie, kneel, or even jump. With the platform side up,  Complete a full set with one leg and you can do push-ups, planks or stand on it for an advanced balance workout. switch legs when the set is completed. Any exercise done on the ground can also be performed on the BOSU. You can also add a weight in each The BOSU is challenging and fun for every level of fitness. These beginner BOSU hand for an added resistance. exercises will allow you to reap the benefits from this brilliantly designed tool.

INSPIRE HEALTH

1. BOSU SQUAT:  Stand on the side of the BOSU.  Step the left foot on top toward the center of the “bubble.”  If your balance is compromised, be sure to stand next to a wall for stability. Reach the arms out straight at shoulder height and parallel to the floor.  With toes pointed forward, gently bend the knees and drop the backside into a squat.  Brace the core tightly as you squat and then release to standing.  Try to complete 3 sets of 15 slow and steady repetitions.

3. BOSU DOME PLANK  Place your forearms on the very top of the dome or bubble. Brace the core tightly.  Lengthen both legs so the body is in the plank position.  Hold this position: Make sure to keep your core drawn in and your glutes contracted. Your back must not arch.  Bring the knees to the floor for an easier option.

4 4. BOSU FLAT PLANK  With your hands holding onto the sides of the BOSU, dome sidedown, brace the core and get into full plank position. Option: Lower down into a push-up position, hovering your chest off the BOSU.  Keep your abs tight and core engaged, press back up to your plank position.  You can make easier by performing these on your knees.

5. BOSU MODIFIED SIDE PLANK  Rest the right forearm on top of the dome.  Bend the right knee and lengthen the left leg into a side-plank position.  Keep your shoulders over your elbows. Your body should be in a straight line from the head to the heels.  Tighten the abdominal muscles and pull in toward your spine, and squeeze your gluteal. Hold for 30 seconds to one minute.

AD inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

healthy body

Healthy Harmony

To achieve mind-body-soul balance, nurture your physical, mental, emotional and spiritual needs in the following ways:

3. GET ENOUGH SLEEP EACH NIGHT. I don’t need to sight the countless studies documenting the detrimental effects of sleep deprivation. You can feel the difference between a good night’s rest and a night of tossing and turning. Sleeping the right amount helps us stay motivated, energized and keeps our moods balanced. If you have trouble sleeping, try stress relievers such as meditation or exercise.

1. MAINTAIN A GRATEFUL ATTITUDE. Creating and sustaining a positive, appreciative attitude will make or break your day. When you wake up in the morning, before your feet even hit the floor, try to think of 3 things you’re thankful for and really mean it. Over time, having a grateful attitude will improve your life in visible ways.

4. ENGAGE IN AT LEAST 20 MINUTES OF MODERATE EXERCISE DAILY. Humans were meant to exercise, pure and simple. Some of us have our physical limits, but there’s no reason why you can’t perform 20 minutes of exercise each day. If you find yourself resistant to the gym, look for a group activity or something you genuinely enjoy so that you

By Liz McGehee

2. FUEL YOUR PASSIONS. Each of us has something we love to talk about or engage in. When you participate in these activities, you feel more emotionally fulfilled and nurture your spirit. From writers to racecar enthusiasts, many people have built fulfilling careers out of their passions simply by pursuing them with all their heart.

will stay accountable and engaged. Working out doesn’t have to feel like work! Find what you love and make it a family affair. 5. ADD MORE PLANTBASED FOOD TO YOUR DIET. The caveman diet makes a lot of sense, doesn’t it? Humans were never supposed to eat processed or refined foods, but sometimes we’re just too busy to hand-prepare every single meal. An easy way to get back to basics, and improve your mental and physical health, is by subbing that cheeseburger for a salad at the drive-thru or grabbing a green, to-go smoothie. Life is made up of small choices. Start small and see where it leads.

The USDA’s Supertracker website (www.supertracker. usda.gov) allows you to create personalized nutrition and physical activity plans.

INSPIRE HEALTH

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

recipe

Veggie Fried Rice With A

Thai Twist By Debbie Adler, Sweet, Savory & Free

eople think if your fried rice doesn’t taste like takeout, then you haven’t done your job. So I decided to make the kind of fried rice that goes beyond your local Chinese fare and into a jurisdiction all its own.Thai accents are what this is all about. I’m talking mango. Mango hanging out with ginger and making out with lime. It’s kind of ménage à trois-ish, and makes you feel like you’ve been missing out on something all your life. But when it comes to this fried rice, this is a good thing.

SERVES 8 SERVING SIZE: 1 CUP Calories 90; Total Fat 0.7g; Protein 2.6g; Cholesterol 0.0g; Sodium 190mg; Fiber 2.7g; Sugars 0.3g; Total Carbohydrate 19.1g

MUST HAVE FRIED RICE  5 cups water  2 cups brown rice, rinsed  1 small yellow onion, diced  3/4 cup coconut aminos  3 cloves garlic, minced  1 tablespoon grated fresh ginger  2 teaspoons rice wine vinegar  2 carrots, peeled and diced  2 celery stalks, diced  1 cup chopped green beans  2 cups finely chopped dinosaur kale  1/2 cup diced mango TOPPING  Freshly squeezed juice from 1 lime  1 scallion, chopped

INSPIRE HEALTH

MUST DO To make the fried rice: Add the water and rice to a medium pot over high heat and bring to a boil. Lower the heat, cover the pot, and simmer until all the water is absorbed, about 20 minutes. Heat the onion in a medium sauté pan over medium heat and stir until fragrant, about 1 minute. Add the coconut aminos, garlic, ginger, rice wine vinegar, carrots, celery, green beans, and kale and cook, stirring occasionally, until the vegetables become tender, about 5 minutes. Add the mango and rice. Stir to incorporate. Serve with a squeeze of lime on top of each bowl and a sprinkle of the scallion.

2 3

4 5

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

wellness

y g o l o x Refle FOR BODY BALANCE AND CIRCULATION By Patricia Danflous

“Be sure you put your feet in the right place, then stand firm.”

hen Abraham Lincoln spoke those words more than a century ago, he wasn’t thinking about reflexology. Though his reference to feet was metaphorical, he was acknowledging the importance of attaining life’s spiritual, mental and physical balance. And long before Lincoln, the Egyptians and ancient Chinese healers were using feet as road maps to align, adjust and heal body and soul. According to Licensed Massage Therapist Celia Doss, reflexology originated over 5000 years ago and can be traced back to many countries including, India, China, Egypt and Japan. “Over centuries, knowledge of this art form spread, and reflexology

INSPIRE HEALTH

was used around the world to ease aches and pains,” she says. “One of the earliest depictions of reflexology is an Egyptian tomb dating back to 2500 B.C. It features a physician performing foot reflexology for pain relief.”

Today, in parts of Europe and China, reflexology is an accepted form of medical treatment that offers health benefits ranging from relief from headaches to diabetes mellitus. “In the United States, however, reflexologists can only legally provide clients with stress reduction through relaxation and improved circulation,” Doss emphasizes. An experienced massage therapist who utilizes foot reflexology for appropriate patients, Doss notes that the process is based on the theory that the body has reflex points located on the feet and, through applied pressure, energy blocks can be released in corresponding zones to rebalance the entire body. “Sensitivity in a specific zone or reflex point indicates something manifesting in a corresponding organ or body part,” she adds. “Direct pressure will affect the entire zone by directing life force along its natural pathways, untangling energy knots caused by physical or emotional stress. Another theory suggests that by pressing on the feet, toxins and impurities are released by increasing local circulation.” The feet are the most distal region of the body. Venous and lymphatic circulation may not be adequate to push these wastes back to the heart. Reflexology can act to release and return these wastes back into circulation. Reflexology is safe for most people, but it is always important to utilize services provided by a licensed reflexologist and/or massage therapist.

FOOT REFLEXOLOGY CHART

AD inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

eat fresh

SIMPLE

FLESHY FRUIT By Tami Charbonnet

INSPIRE HEALTH

n a flash, the crisp season of Spring is moving behind us, and our senses connect with the warm weather, fresh aromas, bright colors and lush greenery of Summertime. Summer's heat brings with it a wealth of delicious ripe produce that can also help your body stay energized and hydrated. Our sense of taste is heightened, and we naturally crave colorful, fleshy fruits. Fleshy fruits are commonly referred to as “simple” fruits; however, these delicacies of nature are far from simple. Not only are fleshy fruits delicious, but they also fill our bodies with substantial amounts of healthy antioxidants, vitamins, and nutrients. What fruits are categorized as “fleshy?” Many of your favorite fruits fall into this category, including apples, pears, peaches, papaya, quince, mango and even avocado. As the mature ovary of one or more flowers, simple fleshy fruits can have up to three identifying characteristics: (1) outer skins, (2) a single seed or seeds or (3) a stone. Between the skin and the seed is edible, nutrient-dense flesh or tissue. Vitamins and nutrients found in the flesh (and sometimes the skin) have substantial health benefits including

❛❛

...helping to prevent cancer, aiding in weight loss, improving digestive health, reducing cholesterol, boosting immune system strength, soothing inflammation, increasing the health of your skin, ...

cancer prevention and weight loss as well as increased digestive health, skin health, immunity and circulation and decreased cholesterol, blood pressure and inflammation. To reap the full health benefits, remember it’s always better to consume fruit in its raw, natural state rather than cooking or processing it in any way. For optimal functioning of the human body, you need ample

amounts of nutrients that are supplied by fruits in a natural or raw form. Our busy lifestyles have created eating habits packed with preservatives and processed foods devoid of essential nutrients. Daily consumption of fresh, natural, raw, fleshy fruits will boost your immune system and keep you feeling energized. It’s a good idea to choose to reconnect with the natural benefits of eating simple fleshy fruit.

5 SIMPLE TIPS TO INCREASE RAW FRUIT CONSUMPTION:

Don’t hide the fruit! Purchase a beautiful basket or bowl and keep it on the counter in arm’s reach at all times. This way, when you are craving a snack, you can easily sink your teeth into an apple or pear rather than a packaged snack.

Get into the habit of eating fruit early in the day with your morning meal

Don’t “drink” too much fruit. Fruit juice is healthy in moderation, but can pack a big calorie punch.

Cut fruit into bite-size pieces and keep in a covered, clear glass bowl in the refrigerator. Squeeze a lemon over the top to give it a bit of zest and to help preserve color and texture.

If you don’t like raw fruit alone, cut apple slices and eat with a teaspoon of almond butter as a healthy snack.

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

recipe

SERVING SIZE: 1/4 CUP Calories 50; Fat 2.0g; Protein 0.8g; Cholesterol 0.0g; Sodium 18.0mg; Fiber 2.4g; Sugars 3.6g; Carbohydrate 7.5g

Nectarine Salsa

By Debbie Adler Sweet, Savory & Free

ne of the benefits of living in Southern California is the abundance of trees that bear all sorts of succulent fruit at different times of the year. As good luck would have it, some of these trees are in my backyard. The only bad thing is that when they bear fruit, it comes in HUGE quantities very quickly. And if you don’t pick it right away, the squirrels eat it for you. So you’re left either giving out care packages to the masses or putting the fruit in everything you cook, bake, broil, and puree. When our nectarine tree bore voluminous amounts of fruit last season, I quickly went to work strategically lodging it into every edible concoction I could think of. One of the things I made was this nectarine salsa. Makes 4 cups MUST HAVE  4 ripe medium nectarines, pitted and sliced into 1/4-inch pieces  1/2 ripe avocado, diced  1/2 cup cilantro, finely chopped  1/4 cup red onion, finely chopped  1/4 cup corn, freshly cut from the cob  1 serrano pepper, seeded and finely chopped  1 clove garlic, minced  2 tablespoons freshly squeezed lime juice  2 tablespoons grated fresh ginger  1 tablespoon coconut nectar  1/8 teaspoon fine sea salt MUST DO 1. Mix together the nectarines, avocado, cilantro, onion, corn, serrano pepper, and garlic in a medium bowl. Add the lime juice, ginger, coconut nectar, and salt, and stir to combine. 2. Let the salsa sit in the refrigerator for at least an hour or overnight to let the flavors blend before serving.

INSPIRE HEALTH

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

cover story

RUN, ROBIN, RUN By Patricia Fitzmorris Danflous

With inspiration, tough love, and a sense of fashion, you can follow Robin Arzonâ&#x20AC;&#x2122;s lead and start running.

INSPIRE HEALTH

t’s almost five o’clock on a Friday in New York City. Everyone has something to do, someplace to go, and they’re anxious to get there. Although she is thinking about lacing up her training shoes for a trek across a bridge or two or through the streets of Manhattan, Robin Arzon takes time to encourage Inspire Health readers to do what she does to stay healthy, look great, and feel like a superwoman. Her advice boils down to four simple words: “Shut up and run.” There’s a little bit more to it, of course, but Arzon’s succinct mantra and life philosophy transformed her life and has motivated thousands of others to find their pace as urban athletes. At first glance, you will see Arzon as a sleek, almost intimidatingly fit young woman, dressed to the nines in running gear and reflecting the beauty of her Cuban and Puerto Rican heritage. Listen to her message, and you will be further impressed with a life marked by challenges, unique experiences, dramatic career changes and a true love for running through life with passion. “As a running coach, ultra-marathoner, and journalist, I became part of a world of urban athletes who don’t just run – they live to move on their own terms,” she explains in the introduction to her recently published first book, Shut Up and Run: How to Get Up, Lace Up, and Sweat with Swagger (Harper Design; Hardcover; $24.99/$31.00 CAN; 192 pages; ISBN: 978-0- 06-244568- 1). Born from the success of her Shut Up & Run Tumbler blog, she uses inspirational phrases, practical and off-the-cuff advice, and personal stories to help others unlock the power of endorphins to achieve the extraordinary. With a solid reputation as an accomplished health and fitness specialist, Arzon is also a brand ambassador for Adidas Women, co-founder of the UNDO-Ordinary fitness movement and is the editor-in-chief of UNDO Magazine, a high-fashion fitness publication. She is currently the vice president of fitness programming and

head instructor at Peloton Cycle in New York City. That’s who she is today, but the former non-athlete had another life before a traumatic event forever changed her during her last year of college. At 21, she was held hostage at gunpoint after being randomly selected from a group enjoying a night out at a NYC wine bar. She escaped harm mostly due to her quick thinking, communication skills, and the bravery of others, but her survival was the catalyst for embarking on a life of testing the limits of her potential. “I picked up a pair of running shoes as an escape from living through that hell. Running became my liberation from pain, fear and anger,” she explains, noting that she did not imme-

a slow, two-year process as I realized I had larger passions to pursue.” With the energy and determination that continues to fuel her mental, emotional and physical well-being, Arzon says she “re-created” herself with a new career and lifestyle. No longer on the sidelines cheering for someone else, she is in the spotlight leading others to set their own tempo to follow their dreams. Chasing dreams, however, often calls for multi-tasking with no complaints. “I’m not really sure how I balance everything,” she laughs. “Even though I am often tired, I guess I really have pursued a career that I find exciting and fulfilling. I can’t say it feels like work -- that helps. I believe in pushing limits and exploring what my body and

I picked up a pair of running shoes as an escape from living through that hell. Running became my liberation from pain, fear, and anger. diately choose running as the panacea. “I literally saw a flyer for a 10K race and decided on a whim to sign up. I was hooked from that point.” That dramatic event changed her life, but it did not deter Arzon from achieving her goals." I don’t believe in living my life extra cautiously and fearfully,“ she emphasizes. The Philadelphia native not only graduated magna cum laude from New York University on schedule but also graduated magna cum laude from Villanova University School of Law. Soon, she was working 80 hours a week as a successful corporate litigator. Running, however, brought a spark to her life that inspired her to courageously turn away from the corporate world to work as a freelance journalist covering the London Olympics. “I had always been curious about the law,” she reflects. “My father is an attorney and I was exposed to the career from a young age, so I didn’t make a rash decision to leave the law. It was probably

my mind can do, so that is just part of the way to undo the ordinary.” For Arzon, the undoing process is not so much about defining “ordinary,” but rather redefining ordinary moments as extraordinary. “I think that we sometimes are a little bit too automated. Sometimes we need to revisit the everyday moments when we rise above and be better than we were yesterday. Those are the things that should be celebrated more often.” Arzon celebrates sweat and swagger. “Sweat is magic, swagger is the glisten,” she explains, “I believe that swagger is really living unapologetically. It requires a certain amount of bravery and a willingness to do things to the beat of your own drum." “Get uncomfortable with yourself,” she advises others looking to do ultramarathons, or become healthier, leaner or happier. “There is a fear of getting started, but if you don’t try, you will never know what is possible. I understand that fear, but it can be used

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

cover story as a fuel to get moving.You must decide how badly you want something, how badly you want a change. If you do what you always do, or wait for tomorrow, you will continue to do and to be the same.” Although she is an insulin-dependent diabetic whose mother has been diagnosed with multiple sclerosis (MS), Arzon uses her situation to focus on the positive. In a drive to raise money for MS, she ran five marathons in five days through the deserts of Utah, and a special section of her book is devoted to advising diabetics on how to run safely. “My mom is doing remarkably well,” she adds, noting the special relationship she has with her

mother, which includes an occasional mother-daughter workout. “I think her fitness regimen definitely helps her manage MS. That gives us hope that she will be able to contain the disease for a long time.” Finding a sense of peace and balance in today’s world is less of a challenge for the ultra-marathoner these days. “I find my biggest peace in movement,” she says. “Staying fit and running for me is like a moving meditation.” The best runners run with their heads up and looking ahead. For Arzon, the future holds running thousands of miles across the world, a pending televisions project and a second book. “I am continuing to race, to

AD 24

INSPIRE HEALTH

A plant-based vegan and diabetic, Arzon’s diet includes fruits, greens, nuts, vegetables of all kinds, black peas, chick peas, eggplant, and an occasional serving of tofu.

work with Peloton Cycle and most importantly, build relationships with my followers to make sure they are hitting their goals.” Ready to get moving? To make a change? To enrich the quality of life? Do what Robin Arzon does, shut up and run.

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

pets

FROM PELTS TO PETS

s a l l i h c n i h C anions p m o C s a

By Liz Genest Smith

rom micro-pigs to marmosets, the exotic pet trend shows no signs of slowing down. People who find common household pets a little hohum are often looking for an unusual new option. Both boutique and large chain pet stores have started carrying a critter that fits the bill. It looks like a giant, velvety mouse with enormous, cartoonishly cute round ears. Would you believe it’s a chinchilla? Most people have never seen one, much less know anything about them -so, do they make good pets? We’ve done some research to help you decide. Adult female chinchillas weigh about a pound-anda-half, while males are a bit smaller. They’re most commonly silvery-gray, but they also come in white, beige, ebony and sapphire. They can live 12 to 20 years, so make no mistake -- this is a committed relationship. It’s recommended that they live in households with older children because, though they are usually friendly, they

INSPIRE HEALTH

may bite if handled roughly. Active and playful, they’re often compared to squirrels, meaning they need a goodsized habitat with plenty of room to play and things to gnaw on. Originally from the mountains of South America, they are a bit temperature-sensitive and do best in 60-70 degrees. As for food, there is specially formulated chinchilla chow on the market, and you can supplement with Timothy Hay and occasional treats. As with most animals, to ensure health and pleasant temperament, experts recommend that you buy them from a reputable breeder, such as members of The Chinchilla Club.Their directory can be found at www. chinchillaclub.com/breeder. Despite the objections of many animal lovers, the fur industry is still thriving. And even though chinchillas are farm-raised for their pelts, people continue to hunt them illegally, making them an endangered species. Maybe if they grow more popular as pets, more people will come to hold them in the same

esteem as cats and dogs, making them off-limits to furriers. In that respect, perhaps we can consider them to be adorable little ambassadors for their species in addition to great pets.

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

, r a e HHEAR!

mighty kids

TIPS FOR KEEPING KIDS’ EARS HEALTHY By Michele Robert Poche They help us to communicate and learn. They soothe us with familiar voices and sounds. They maintain our sense of physical balance, and they warn us when danger is near. There’s no doubt that properly functioning ears enrich the quality of life. So, what can we do to keep our children’s ears healthy and fully operational?

Don’t insert anything into the ear canal. Fingers, pencils and cotton swabs have no place inside the ear. The ear is self-cleaning, and its wax serves the purpose of keeping all foreign matter from entering it. If you’re concerned that something is lodged within, seek medical help immediately. Maintain healthy noise levels. Allowing a child to listen habitually

to loud music, video games or other noise via headphones or speakers can cause hearing damage. If you need to shout to be heard over the noise, turn it down. Also, try to balance the loud time with some quiet time and rest for the ears. Protect from burns and injury. Because they protrude from the head and often poke through the hair, ears are very vulnerable to sunburn.

d one “We have two earsliastnen twice as n ca e w t a th so th ou m - Epictetus much as we speak.”

INSPIRE HEALTH

Don’t forget sunscreen or a hat on sunny days. Also, when participating in physical activity, like cycling or contact sports, wear a helmet. Concussions can damage hearing. Keep ears dry. Outer ear infections, such as swimmer’s ear, develop when water gets trapped in the ear canal. Safeguard against this painful problem by tilting the head to each side and shaking a few seconds to expel the water. If prone to this problem, use earplugs while swimming and preventative drying drops when getting out of the water.

Don’t have time to run to the drugstore for drying drops?

Create your own

by mixing equal parts white vinegar and rubbing alcohol in a small dropper that can be stored permanently in your pool bag. Don’t forget to use it every time!

recipe

t’s that time of the year when the weather is warming up, the sun is shining and we’re all about eating fresh, colorful, gorgeous foods. This recipe fits the bill, and is super easy to make. All you need to do is roast a head of cabbage that’s been cut into wedges, then drizzle the warm roasted cabbage wedges with harissa sauce and lemon juice, and top with fresh lemon zest and cilantro. Serves 4

HARISSA ROASTED CABBAGE WEDGES By Amie Valpone, The Healthy Apple

INGREDIENTS  1 large head organic purple cabbage, cut in half, then into quarters  1 tbsp organic coconut oil  Sea salt and freshly ground pepper, to taste  Juice of 1 large lemon  ¼ cup harissa sauce  1 tbsp chopped fresh cilantro  1 tbsp fresh lemon zest INSTRUCTIONS Preheat the oven to 375 degrees F. Place the cabbage in a large rimmed

baking sheet and rub with coconut oil and sprinkle with sea salt and pepper. Roast for 30 minutes or until tender. Remove the cabbage from the oven and drizzle with lemon juice. Then top with harissa sauce, cilantro and lemon zest. Season to taste with sea salt and pepper. Serve warm. Feel free to swap fresh parsley for the cilantro, if desired. You can serve this recipe anytime of the year, but the colors look stunning for a spring dinner side dish when entertaining. Try roasting cabbage tonight and you’ll see how easy it can be. Double bonus is that cabbage (even organic) is inexpensive, so this recipe is budget-friendly, too. Enjoy! WHAT IS HARISSA, YOU ASK? It’s a spicy, aromatic chile paste, widely used in North African and Middle Eastern cooking. It can be found in Middle Eastern markets, specialty stores and in the ethnic section of most grocery stores.

AD inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

discover

5-INGREDIENT BROWNIES INGREDIENTS  ½ cup flour  1 cup sugar  ½ cup butter, melted

(see substitutes for butter below)  2 eggs (or egg replacement)  cup cocoa powder

INSTRUCTIONS  Preheat oven to 350°. Spray 8x8 baking pan with cooking spray.  Blend flour, sugar and cocoa powder.  Blend egg and butter substitute in separate bowl.

 Blend egg and butter substitute in separate bowl.  Combine bowls.  Pour into pan and bake for 25 minutes (see below for adjustments).  Cool completely and cut into squares.

I picked four butter alternatives, all of which are available in the average supermarket: applesauce, coconut oil, avocado, Greek yogurt

ALL-NATURAL ALTERNATIVES TO

r e t t u B W

By Michele Robert Poche

hether you’re counting calories, reducing fat intake, or following a vegan lifestyle, cutting butter from your diet is easier than you think. There are many all-natural alternatives for butter available in your everyday supermarket. Don’t have time to experiment? That’s

where I come in. I selected a simple brownie recipe containing only five ingredients, and I prepared it four times, exactly the same way with the exception of one detail. For each of the batches, I substituted a different butter alternative. I can’t think of a better reason to make 100 brownies in one day.

To ripen your avocado, store in a closed paper bag with an apple, pear or banana at room temp. These fruits will emit ethylene gas, which hastens the process. For even faster results, cut your avocado in half, top with lemon juice and bake at 300° for 10 minutes.

INSPIRE HEALTH

APPLESAUCE Ratio: Cost: Cooking Time: Benefits:

1:1 $2.99/24-oz. jar 3-5 minutes extra Adds fiber, reduces calories & fat

COCONUT OIL Ratio: Cost: Cooking Time: Benefits:

1:1 $5.99/14-oz. jar As directed Strengthens the immune system

AVOCADO Ratio: Cost: Cooking Time: Benefits:

1:1 $1.49/each As directed Adds fiber, vitamin K & potassium; reduces bad cholesterol

GREEK YOGURT Ratio: Cost: Cooking Time: Benefits:

1:1 $1.25/7-oz. container 3-5 minutes extra Adds protein; reduces calories & fat

Which was best? In my tasting group, the coconut oil variety was the fan favorite, as it was most like a traditional brownie. Personally, I preferred the applesauce batch, which was lighter, and the avocado batch, which was less oily than the coconut and the optimal density. The Greek yogurt batch also performed well, but its distinct flavor was discernible and thus might not be appreciated by all. It worked out perfectly that my daughter was having a movie party with half a dozen other teenage girls on baking day, because the idea of me and several dozen leftover brownies together on a Saturday night … well, that’s a pretty scary image.

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

healthy mind

YOUR ANXIETY Typical or Troublesome?

By Patricia Danflous

veryone experiences at least some level of anxiety from time to time. While it’s certainly not unusual to feel anxious about meeting a deadline, pulling off a job interview or taking a final exam, the degree and frequency of your angst is what separates the typical from the troublesome.

The Generalized Anxiety Disorder Assessment can help you measure your level of GAD symptoms, which include: • Restlessness or feeling on-edge • Fatigue • Difficulty concentrating or having your mind go blank • Irritability • Muscle tension • Difficulty controlling worry • Sleep problems (difficulty falling or staying asleep; or experiencing restless, unsatisfying sleep)

According to the Anxiety and Depression Association of America (ADAA), generalized anxiety disorder (GAD) is fairly common, affecting 6.8 million adults -- or 3.1% of the U.S. population -- occurring more frequently in women. How is it different from basic apprehension? GAD is characterized by persistent, excessive and unrealistic worry about

Over the last two weeks, how often have you been bothered by the following problems?

Not at All

Several Days

More than Half the Days

Nearly Every Day

Feeling nervous, anxious or on edge

Being unable to stop or control worrying

Worrying too much about different things

Trouble relaxing

Being so relentless that it's hard to sit still

Becoming easily annoyed or irritable

Feeling afraid, as if something awful might happen

Total: What Your Total Score Means: Your total score is a guide to how severe your anxiety disorder may be: • 0 - 4: Mild anxiety • 5 - 9: Moderate anxiety • 10 - 14: Moderately severe anxiety • 15 - 21: Severe anxiety If your score is 10 or higher, or if you feel that anxiety is affecting your daily life, call your doctor. The GAD-7 Questionnaire was developed by Doctors Robert L. Spitzer, Janet B. W. Williams, Kurt Kroenke and colleagues, with an education grant from Pfizer, Inc.

INSPIRE HEALTH

everyday things. It is diagnosed when a person has three or more symptoms and finds it difficult to control worry on more days than not for at least six months. Physicians affiliated with the National Institute of Mental Health (NIMH) explain that generalized anxiety disorder improves, but is not cured with medications or psychotherapy. Additionally, lifestyle changes, coping skills and relaxation techniques can help. For those looking for a natural way to alleviate anxiety symptoms, suggested methods include breathing lavender oil or using lavender oils in a relaxing massage, following a diet high in omega-3 fatty acids, bathing in Epsom salts, eliminating or minimizing the intake of caffeine and sugar, exercising regularly or relaxing with a hot cup of chamomile tea. If uneasy, doom-and-gloom feelings persist because of real or perceived situations, you may need to consult a mental health professional.

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

healthy destinations

Catskills Sabbatical RELAX & REJUVENATE AT COPPERHOOD SPA

By Liz Genest Smith

wo hours outside of Manhattan, the chic Copperhood Spa is tucked away in the lush Catskill Mountains, where it strives to strike the perfect balance between comfort and elegance, relaxation and fitness, as well as gourmet and healthful. Surrounded

by such natural beauty, it’s no wonder that the spa’s philosophy is inspired by the great outdoors. Guests can enjoy an array of activities, including hiking, biking, skiing, snowshoeing, tennis, fishing, or just unwinding in the sun and witnessing the wonders of nature while dining al fresco.

There is no shortage of indoor activities offered in their yoga studio, 60-foot indoor pool, and full gym. After a vigorous workout, guests are welcome to relax in the sauna, hot tub or steam room. Where spa treatments are concerned, they offer massages, facials and hydrotherapy, just to name a few. With a focus on balancing and rejuvenating the mind, body and spirit, their health and wellness programs integrate naturopathic and conventional medicines.

❝

Some of these result-driven programs include accelerated weight loss, detoxifying diets, juice fasting, raw food therapy, and Ayurvedic Panchakarma.

To learn more about Copperhood’s spa packages, programs, accommodations, and amenities, visit their website at www. copperhood.com.

INSPIRE HEALTH

As such, they call on the expertise of a consulting doctor, naturopaths, fitness instructors, spa therapists, nutritionists and alternative health practitioners to create individual programs. Some of these resultdriven programs include accelerated weight loss, detoxifying diets, juice fasting, raw food therapy and Ayurvedic Panchakarma, which are designed to break food and substance addictions to caffeine, sugar, alcohol, cigarettes and other unhealthy habits.

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

Stylist: Whitney Alexandra www.whitneyalexandra.com | Photos: Bri Johnson www.brijohnson.com | Model: Marcelle & Anya Lesun (Q Model Management) | Hair & Makeup: LB Charles www.lbcharles.com

fashion

BRING BALANCE INTO YOUR LIFE…

WITH WHITE! By Whitney Alexandra

ometimes the world around us can seem chaotic. Our nonstop lives are filled with crazy work weeks, yoga sessions, coffee dates and finding time for dinner. When life seems a little unbalanced, it’s important to find ways to bring harmony back into your life -- and eco-friendly fashion can help! One of the greatest gifts of fashion is that it can set our mood, tone and vibe, simply by what we are wearing that day. Using fashion to create a zen vibe is a fantastic way to add a little bit of balance

INSPIRE HEALTH

into your day. Plus, spring is a great time to refocus and start dressing for the life you want to live. The simplest way to achieve a calming effect with your outfit is by simply wearing white. According to the famous spiritual leader Yogi Bhajan, “Wearing white clothing from top to bottom can increase your aura up to three times” -- and people with a strong aura tend to remain steady and calm. White is also associated with the reflection of light, cleanliness and peace, so this is the state-of-mind you can achieve when you wear this color.

Oxford-style shirts, which are the craze now, and not just for suits and professional wear. Now you can make them hip and edgy by pairing with cutoffs, wearing a short-sleeved version with matching white pants, or keeping it chic, yet casual, by pairing a long-sleeved button-up, untucked with a fabulous pair of jeans. If you really want comfort and ease, wear a white button-up dress, which is absolutely perfect for spring. Creating effortless balance in your clothing is simple, and it’s an easy way to set a peaceful mood for your day ahead.

For casual, sustainable pieces, I recommend shopping Synergy Clothing (www. synergyclothing.com). If you want to be on the trendy side and a little more fashion-forward, Study NY (www.study-ny.com) also offers sustainable styles to fit your needs.

AD inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH

recipe

CHOCOLATE

Makes 8 to 9 doughnuts

DOUGHNUTS

By Del Sroufe, The China Study Family Cookbook

y mom never let us have foods like doughnuts for breakfast at home. She tried to make sure we had a healthy breakfast and doughnuts had a reputation as the bad boy of breakfast foods. Rightfully so—until now. These doughnuts are not only whole grain but also free of oil and processed sugar, so you can include them on the list of healthy breakfast foods you serve to your family.

RECIPE TIP

You can buy canned or frozen sweet potato puree at your grocery store, but you can also make your own version that is cheaper and better. Here’s how:  Preheat the oven to 350°F.  Put 2 large sweet potatoes on a baking sheet and pierce each potato a few times with a fork. Bake until the potatoes are very tender, about 1 hour. Let the potatoes cool to room temperature.

INGREDIENTS  ¾ cup whole wheat pastry flour  ¼ cup unsweetened cocoa powder  1 teaspoon double-acting baking powder  ¼ teaspoon sea salt  ¾ cup unsweetened applesauce  ¾ cup Date Puree*  ¼ cup unsweetened plant milk  ½ teaspoon pure vanilla extract Chocolate Frosting  ½ cup sweet potato puree (see Tip)  ¼ cup Date Puree*  2 tablespoons almond butter  3 tablespoons unsweetened cocoa powder *Date Puree recipe can be found in the The China Study Family Cookbook)

INSTRUCTIONS  Preheat the oven to 350°F.  In a medium-size bowl, whisk together the flour, cocoa powder, baking powder, and sea salt.  In a separate bowl, whisk together the applesauce, date puree, plant milk, and vanilla. Add the wet ingredients to the dry ingredients and stir until just combined.  Spoon or pipe the batter into eight or nine wells in a nonstick doughnut pan. Bake until the doughnuts spring back when gently pressed, 12 to 15 minutes. Let the doughnuts cool slightly in the pan before transferring to a cooling rack to cool completely.  While the doughnuts are cooling, combine all the chocolate frosting ingredients in a food processor and puree until smooth and creamy.  Spread 2 to 3 tablespoons of the chocolate frosting over each doughnut. Serve.

Oil-free baked goods go from done to overdone very quickly. Watch the timer and check them in the last few minutes of baking. If they feel firm on top, they are done.

 Cut the potatoes in half and scoop the potato flesh from the skins into a food processor. Puree until smooth and creamy.  Store in an airtight container in the refrigerator for up to a week.

INSPIRE HEALTH

It is important not to overmix any batter or dough when baking, and especially when baking without oil or added fat. Overmixing causes the finished product to be tough and chewy.

Community

RESOURCE DIRECTORY

inspirehealthmag.com ยง #inspirehealthmag

INSPIRE HEALTH