Inspire Health Issue 31 by Fox Printing and Digital Publishing

INSPIRE

Empowering Natural Living

Headwear with a Sense of

Style

LYMPHATIC MASSAGE Brings Gentle Relief Early Breast Cancer Detection with

hy p a r g o m r e h T

e k a p S n o n n a Sh

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contents

34 HEALTHY DESTINATIONS

SEA ISLAND GEORGIA

5 SUPER FOOD

ON OUR COVER

SHANNON SPAKE,

Tomatoes

SPORTS REPORTER

7 FEATURE

Headwear with a Sense of Style

8 NATURAL BEAUTY Rosehip Oil Natureâ&#x20AC;&#x2122;s Natural Anti-Aging Secret

10 EXERCISE

The Court and Kettlebells

12 HEALTHY BODY

Probiotics from Nature

14 RECIPE

Breaded Onion Rings

16 WELLNESS

Lymphatic Massage Brings Gentle Relief

20 RECIPE

Spaghetti Squash with Roasted Red Pepper Sauce

26 PETS

Exotic Pets Teddy Bear Hamsters 101

28 MIGHTY KIDS

Resist the Urge to Hibernate

29 RECIPE

Mexican Hot Chocolate Cake with Cacao Nibs and Nuts

30 DISCOVER

All-Natural Alternatives for White Flour

32 FEATURE

Early Breast Cancer Detection with Thermography

36 FASHION

Chic, Easy and Stylish with LA Relaxed

38 RECIPE

Creole-Style Sweet Potato Breakfast Skillet

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18 EAT FRESH

CRUCIFEROUS VEGETABLES

super food

s e o t a Tom By Anja Springthorpe

omatoes are remarkable fruits – yes, tomatoes are classified as fruit – packed to the rafters with flavor and nutritional goodness. Amongst the so-called “superfoods,” tomatoes are often overlooked. Yet this inexpensive, flavorsome food should be featured on our plates as often as possible. Tomatoes contain vitamin C, A and E as well as the minerals potassium and manganese. These nutrients are all necessary for optimal health. Research shows that routine consumption of tomatoes correlates with reduced risk of several serious health conditions, such as hear t disease.

TIPS TO BUY, STORE AND PREPARE TOMATOES

Apar t from vitamins and minerals, tomatoes provide concentrated levels of lycopene. A powerful antioxidant, lycopene is responsible for tomatoes’ red color and holds a number of health benefits, including reduced risk of stroke, hear t disease and cer tain cancers. Prostate cancer is especially lower in those consistently ingesting this fruit. But the role of the tomato is ever expanding. In a recent discovery, tomatoes have been shown to decrease the chances of developing osteoporosis in postmenopausal women. Exper ts suggest that lycopene may protect against the oxidative stress that causes bone loss, a hallmark of osteoporosis.

• BUY: Fresh tomatoes are usually best but aren’t always in season. Canned tomato products still provide good levels of nutrients. Tomato paste specifically contains high concentrations of lycopene. However, be cautious of high sodium content in canned products. Opt for low-sodium alternatives whenever possible. • STORE: Don’t store tomatoes in the fridge. The cold will ruin the taste and texture. A bowl on top of the kitchen counter is the ideal place for tomato storage. • PREP: Drizzle a little olive oil on salads, sandwiches or tomato soups to increase the absorption of the fat-soluble vitamins, like vitamin E, K and A, in tomatoes.

Lycopene hold s a number of health benefits in reduction of str cluding risk oke, heart or certain canc disease ers inspirehealthmag.com § #inspirehealthmag

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editor’s letter

t n e m r e w o Emp Traditionally, empowerment means giving someone the power or permission to do something, especially in controlling their life and claiming their rights. Many of us wrongly allow our power to be determined by others. When we look for permission to live our lives, we are no longer in control of our thoughts, emotions or destinies. In truth, empowerment comes from within. There isn’t a right or wrong way of being. Accepting your uniqueness is the biggest key to self-empowerment. Give yourself permission to make mistakes, to feel grateful at least once a day and to love yourself. When we love ourselves, we also empower others. When we love ourselves, we say to the universe, “I am ready to receive my success.” Shifting our thoughts and frequencies to messages of love will instantly transform our lives. As Henry Ford once said, “Whether you think you can, or you think you can’t—you’re right.”

CREDITS

You are enough, Liz McGehee 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 Writers Cover Fitness Health Fashion & Beauty Kids & Family Destinations Editor

PATRICIA DANFLOUS TAMI CHARBONNET ANJA SPRINGTHORPE WHITNEY ALEXANDRA MICHELE ROBERT POCHE SUZANNE POLK FOX LIZ MCGEHEE

Creative Team Director DIANNE WALLER Art JENNIFER CABALLERO Design TRA PHAM Web NEAL BOYD

© 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.

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feature much real hair. It’s best to purchase a wig in person so that it can be tailored to your measurements and provide the most comfort. Check out your local wig shops and speak to a professional before making a decision. SCARVES, HATS & TURBANS These options have also been around for a long time. Plenty of stores provide these online but, if you want to a more personal touch, ordering from craft sites like Etsy, shopping at local markets and knitting/crocheting as gifts for loved ones or yourself all make excellent alternatives. You may need to test out each of these to figure out which works best for you.You can also purchase hats with hair, which stay on much easier than a regular wig.Visit etsy.com to view their unique, stylish options.

HEADWEAR WITH A SENSE OF

Style

By Liz McGehee

ancer is often a taboo subject, but for the 12.7 million Americans diagnosed each year, an open dialogue can help break the silence on dealing with hair loss. Hair loss often results within 10 days to two weeks of chemotherapy. Whether you or a loved one want to eventually transition into bald and beautiful, keep your head stylishly warm or you’re simply tired of the same old options, we wanted to provide you with a list of stylish headwear selections available for chemo patients. WIGS Wigs are nothing new, but if you’ve never shopped for natural-looking hair here are some things to consider.

Human hair is generally preferred over synthetic because it looks more natural, lasts around five years, looks better with longer hair styles and is easier to care for. These can run anywhere from $300 to $700. Synthetic hair has come a long way but tends to be hotter and get tangled, but it doesn’t cost nearly as

CHEMO BEANIES One exciting new option is the chemo beanie. When a pair of sisters from Covington, Louisiana were diagnosed a few years apart with breast cancer, they were frustrated to noticed the same old choices offered to chemotherapy patients. That’s when they came up with Chemo Beanies. This head covering is functional, stylish, stretchy, soft and even covers the back of the neck. Go to chemobeanies.com to learn more and browse their options. Cancer doesn’t have to mean giving up your sense of style. It might take a little experimentation, but speaking with friends and family who have gone through chemo might help you narrow down what headwear is right for you.

It’s best to purchase a wig in person so that it can be tailored to your measurements and provide the most comfort For more on what to expect from chemotherapy and hair loss, visit www. chemocare.com.

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natural beauty

p i h e s o R Oil

NATURE’S NATURAL ANTI-AGING SECRET

f you’re looking to add a new anti-aging product into your beauty routine, or if you’re just looking for something better, then I can’t stress enough just how important it is to start using rosehip oil. This all-natural miracle worker is the perfect addition to having healthier, glowing skin that appears ageless. So, what makes rosehip oil so special? Interestingly enough, it comes from the seed of a rosehip fruit, is extremely high in essential fatty acids and is super rich in vitamins and antioxidants. All of this combined makes for the perfect beauty essential. Rosehip oil helps reduce the appearance of wrinkles, dark spots, bags under the eyes and fine lines. It

Purchase rosehip oil through amazon.com or try my personal favorite brand: www. trilogyproducts.com.

By Whitney Alexandra hydrates the skin, helps even out skin tone, is great for eczema and studies have shown that it can also help to reverse the adverse effects of prolonged sun exposure. It can also help fade scars, burns and stretch marks. Keep in mind that natures little skin perfector comes with other benefits aside from anti-aging. Rosehip oil is also great for the following: • Brittle nails • Damaged hair • Makeup remover • Daily moisturizer • Healing cuts & cracked heels The application is simple; apply a small amount directly to skin and rub in a circular motion. Apply it daily after showering and before bed. Your skin will love you for it!

duce e r s p l e h l i o p i Roseh wrinkles, f o e c n a r a e p p the a under s g a b , s t o p s dark e lines. It n fi d n a s e y e the kin hydrates the s

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exercise

The Court and

Kettlebells By: Tami Charbonnet Model: Jennifer Hale

raining to improve your tennis game takes time. Although it is tempting to jump on the court and play, without focused strength training, injury and stagnant game may be inevitable. Tennis fitness training can be efficiently simplified by using one tool – kettlebells. As an amazing training tool, the kettle bell is designed to quickly improve strength, balance, coordination, stability, agility and endurance. You will recognize the benefits in your tennis game after only a few sessions. What does a kettlebell look like? Kettlebells are handled spheres available in a variety of weights. According to the American Council on Exercise, women should start with kettlebells weighing 8 to 15 pounds, while men should start with kettlebells weighing 15 to 25 pounds. Using the right amount of weight with kettlebell training will be challenging during the last couple of reps. Try this kettlebell exercise for 10-15 minutes 3 days a week to get a stronger and more balanced tennis game.

THE SWING  Stand with your feet hip-width apart in a squat position.  Bend the knees.  Keep your thighs parallel to the floor, your torso slightly forward at the hips and pull your shoulders back.  Hold the kettlebell handle in both hands with the arms hanging straight down between the legs.  Keep the arms straight and activate movement from the lower body.  Use the quads, glutes, hamstrings and calves and push out of the squat.  Carefully swing the bell upward and away from the body, lifting it to chest height.  Swing the kettlebell back down as you squat again  Be sure to active the muscles and take your time. Try doing 3 sets of 10.

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healthy body

s c i t o i b o r P FROM NATURE

By Liz McGehee

he gut is sometimes referred to as the body’s “second brain” and with good reason. Studies have shown that gut bacteria is linked to Alzheimer’s disease, the immune system and overall mood. This is because more than half of our immune system and neurotransmitters are located in the gut. That’s also why antibiotics, which lack the ability to discern good bacteria from bad bacteria, can devastate gut health and cause other issues, such as yeast infections. A popular way of correcting poor gut health is to take probiotics in supplement form. But there are a number of ways healthy bacteria

can die before ever reaching the gut. Additionally, probiotic supplements are expensive. So how can you guarantee great gut health at an affordable price? The natural way, of course! One study published by Applied and Environmental Microbiology in 2015 indicated that the symptoms of test mice with inflammatory bowel disease lessened with natural probiotics when compared to the supplement form. Other studies suggest that yogurt has a better survival rate on its journey to the gut than supplements. If you think about it, our ancestors were able to ingest probiotics naturally

long before supplements ever existed. Korea’s national dish, Kimchi (spicy, fermented vegetables) was born in a time without refrigeration, and it’s still an amazing source of healthy bacteria. In fact, one serving of fermented or pickled vegetables can contain as many colony-forming bacteria as an entire bottle of probiotic supplements. With that in mind, below are some natural probiotics to consider introducing into your diet for a healthier gut. If you have any gut issues or questions about probiotics please speak with your primary doctor about your options and the best probiotic source for you.

SOURDOUGH BREAD

Yogurt

GREEN PEAS OCCASIONAL BEER OR WINE

RAW CHEESE TEMPEH MISO SOUP

Sauerkraut

Probiotics KEFIR APPLE CIDER VINEGAR GREEN OLIVES

Pickles

KIMCHI KOMBUCHA LASSI DARK CHOCOLATE

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recipe

g n i h c Cin us Citr hie t o o m S By Christina Leidenheimer, Eat Super-Natural

INGREDIENTS  3 bananas  3 large oranges  2 grapefruits  1 Tbsp. chia seeds PREPARATION  Squeeze the juice from 3 large oranges.  Squeeze the juice from 2 grapefruits.  Peel 3 bananas  Measure out chia seeds. WHIP IT UP  Pour all prepared ingredients into a high-powered blender. Blend on high for 1 minute.  Enjoy! GARNISH For healthy munching, garnish with 3 orange slices.

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AD SUPER SEED Chia seeds are a mega super food with whopping benefits. Just 1 oz. (6 tsp.) of tiny chia seeds provides 10.7 g of fiber. Since your digestive system relies on fiber to move things out of your body, chia seeds are great for digestive health. They also provide adequate amounts of omega 3s, which Americans do not get enough of. They contain antioxidants, calcium, phosphorus, iron, and protein. Add 1 to 2 Tbsp. to any smoothie to boost your daily nutritional intake

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wellness

c i t a h p Lym e g a s s a M BRINGS GENTLE RELIEF By Patricia Danflous

Inspire lymph flow and improve circulation and the body’s immune system 16

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elissa had much to celebrate. Two years after her breast cancer diagnosis and successful treatment, she was healthy, happy and loving the curly hair that grew back after radiation. But then the swelling started. “I woke up one morning with my left arm about twice the size of the right one,” she said. “The possibility of lymphedema was always in the back of my mind, but after two years I wasn’t worried about it anymore.” Most commonly associated with cancer treatment, lymphedema is a fluid retention and tissue swelling condition related to an impaired lymphatic system or the removal of lymph nodes. “Not every patient will develop lymphedema,” says Licensed Massage Therapist Makenzi Edwards, a staff member of East Jefferson General Hospital Wellness Center in Metairie, Louisiana. “The condition can occur within minutes, days, weeks or years after radiation treatment, for example – or not at all.” The permanent condition, which is not only unsightly but often painful, can be controlled and potentially reduced with consistent massage therapy. “Lymphatic massage is a very, very gentle light touch massage intended to reduce edema, inspire lymph flow and to improve circulation and the body’s immune system,” Edwards explains. “Every patient is different, but regular treatment is recommended for optimum results,” she continues. “Depending on the severity of the condition, that might mean weekly or monthly massages. The arms and legs are the areas primarily affected, and we often recommend a combination of massage therapy and the use of compression garments.” Edwards cautions that there are situations in which lymphatic massage should not be applied, including fever or increased swelling. As with all medical procedures, it is best to check with your physician before beginning treatment.

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eat fresh “Eat your Greens – it’s good for you!” is repeated at dinner tables across the globe. More often than not, these green vegetables are members of the cruciferous family. And the fact that they are good for you is no overstatement.

CRUCIFEROUS VEGETABLES By Anja Springthorpe

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ruciferous vegetables originate from plants botanists classify as Cruciferae or Brassicaceae. Hence cruciferous vegetables or brassica vegetables are interchangeable terms. More than 3,000 species of cruciferous plants have been identified worldwide. The most popular examples in the US are broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy and Chinese cabbage. In most cases, it’s the flower or root of the cruciferous plant that is harvested and eaten. Cruciferous vegetables come in many different shapes and sizes, but all boast one unique component linked to significant impact on health. Glucosinolates are sulfur-containing compounds that impart the often pungent, spicy and bitter taste of cruciferous vegetables. Arugula and collard greens are great examples of this distinct flavor. Glucosinolates purportedly contribute to the well-documented effects of cruciferous vegetables on health. Research has established that cruciferous vegetables are associated with lower rates

of cardiovascular disease and cancer. In fact, one comprehensive analysis of several clinical trials found a reduced risk of bladder, breast, colorectal, endometrial, gastric, lung, ovarian, pancreatic, prostate and renal cancer. Most cruciferous vegetables are cooked prior to eating, which has been found to reduce levels of glucosinolates. While many Cruciferae do require some degree of preparation, broccoli, Brussels sprouts, cabbage and kale are just a few examples that can safely be eaten raw. Alternatively, brief steaming is suitable to soften the vegetables without losing health benefits. Recent scientific interest in Cruciferae plants motivated gardeners across the country to introduce these crops into vegetable gardens. These plants thrive in colder climates with moderate springs followed by mild summers. A well-scheduled planting season can result in up to three harvests per season. If home-growing is not an option, cruciferous vegetables are stocked by most supermarkets throughout the year. Inexpensive and readily available, these vegetables should be on our plates at least 3 to 4 times per week.

HOW TO INCORPORATE CRUCIFEROUS VEGETABLES INTO THE DIET: The easiest option is juicing or blending cruciferous vegetables. Salads are a great way to eat your greens. Broccoli florets, shaved Brussel sprouts, cabbage and kale are excellent additions to most salad recipes. Cruciferous vegetables also make fantastic bases for soups and stews. Cauliflower soups and cabbage stews are just two of many examples. Homemade kale chips are a fun and healthy alternative to fried and store-bought chips.

Steaming vegetables is the best way to prepare them so they retain the most nutrients. But what if you don’t have a steamer? Make your own by placing a metal colander, strainer or baking rack atop a pot of boiling water. Remember, the water level should not touch the vegetables.

CRUCIFEROUS SUPERFOOD SALAD WITH AVOCADO-YOGURT DRESSING Ingredients: Salad:  2 cups baby arugula  2 cups shaved Brussel sprouts  1 cup shaved cabbage (red or white)  1 cup chopped broccoli florets  ½ cup dried cranberries Dressing:  ½ avocado  ¼ cup plain Greek yogurt  2 tbsp. lime juice  ¼ cup extra virgin olive oil  1 tbsp. agave syrup  Salt to taste

Total time: 15 mins Serves: 4 Vegetables can be substituted for cruciferous alternatives, such as shaved cauliflower, mustard greens, Chinese cabbage or baby kale.

Directions: Salad: Combine all ingredients in a large bowl. Dressing: Combine all ingredients in a food processor and pulse until smooth. If dressing is too thick, add a little water to thin. Add dressing to vegetables, mixing until well combined.

REFRESHING GREEN SMOOTHIE WITH MANGO AND BANANA Combine 1 handful of spinach, 1 handful of kale, ½ frozen banana, 3-4 frozen mango chunks and 1 cup of coconut milk (other non-dairy milks will work too) in a blender. Blend until smooth. Top with ground flaxseeds. INSPIRE HEALTH

recipe

Spaghetti Squash

with Roasted Red Pepper Sauce

By Beverly Lynn Bennett, Anti-Inflammatory Foods and Recipes

Spaghetti squash is aptly named because raking the inside with a fork quickly transforms it into long, spaghetti-like strands. For this mock-pasta recipe, cooked strands of spaghetti squash are topped with a sweet-and-spicy roasted red pepper sauce and fresh basil. It’s sure to please! Ingredients:  1 large spaghetti squash, cut in half lengthwise and seeded  2 large red bell peppers, cut into 2-inch pieces  2 shallots, chopped, or 1 yellow onion, cut into 2-inch pieces  5 whole cloves garlic, peeled  2 tablespoons olive oil  2⁄3 cup low-sodium vegetable broth  2 tablespoons nutritional yeast flakes  Teaspoon sweet or smoked paprika  Sea salt  Freshly ground black pepper  3 tablespoons chopped fresh basil or parsley  Crushed red pepper flakes (optional)

Makes 4 servings PER SERVING 138 calories 4 g protein 8 fat (1 g sat) 17 g carbs 32 mg sodium 56 mg calcium 3 g fiber

Directions:  Preheat the oven to 375 degrees F. Line two baking sheets with parchment paper or silicone baking mats.  Put the spaghetti squash, cut-side down, on one of the lined baking sheets. Put the bell peppers, shallots, garlic cloves, and 1 tablespoon of the oil in a large bowl and stir to combine. Transfer the bell peppers to the remaining lined baking sheet and spread into a single layer. Bake the spaghetti squash and bell peppers for 30 minutes.  Remove the baking sheets from the oven. Flip the spaghetti squash over and let the squash and bell peppers cool for 5 minutes.

Note: Analysis doesn’t include sea salt or freshly ground black pepper.

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To make the roasted red pepper sauce, transfer the bell pepper mixture to a blender. Add the remaining tablespoon of oil and the broth, nutritional yeast, and paprika and process until smooth. Season with salt and pepper to taste. Scrape down the blender jar and process for 15 seconds longer.  Using a fork, rake the cut surface of the squash to separate it into long strands that resemble spaghetti.Transfer the squash strands to a large platter or bowl.Top with roasted red pepper sauce. Scatter the basil over the sauce. Garnish each serving with red pepper flakes if desired.

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cover story

e k a p S n o n n a Sh SPORTS REPORTER By Patricia Fitzmorris Danflous

Shannon Spake is a seasoned NASCAR correspondent and sports reporter. 22

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f you are familiar with the race track, you know her as the co-host of Fox Sports’ NASCAR Race Hub and the host of NASCAR Xfinity series pre-race show. If you don’t know racing, tune in and learn something new from a veteran broadcast journalist. You will also see her as a sideline reporter during the NFL and college basketball seasons. Just a tad over 40, Shannon Spake has reached a high point in her career with a résumé that includes roles with Fox, Nickelodeon, The Early Show, Real Sports with Bryant Gumbel and ESPN. “Racing was not something I was interested in growing up,” says the south Florida native. “When I was first hired to work for Fox Sports’ Speed show in 2005, I started to learn, got to know racing really quickly and now love sharing the sport with others as a reporter. You know, it's kind of like I took a nap. I closed my eyes, woke up and here I am. I could not be more excited. The sport is a welcoming one. It’s really been humbling on so many levels.” She knows about levels. A dedicated fitness enthusiast, Spake has gained a reputation as the journalist who runs stadium and arena stairs. “When I'm on the road for work, which is quite often, I'll do stadium stairs. It's sort of become a tradition for me. For the last several football, basketball, and now, NASCAR seasons, I'll run stadium stairs wherever I am. I do about an hour which turns out to be about 110 flights. I've

FOX REPORTER SHANNON SPAKE IS AN IRONMAN COMPETITOR

"Working out and doing things for me makes me better at everything I do. It's my fuel." actually done 34 different stadiums and arenas, and I've added Daytona to my list. “I do stay pretty active. I also do boot camp. Like today, I woke up at 5:30, got my kids up, got them to school, went to my boot camp class, came home, rode my bike for 30 minutes and now I'm going to work.” While Spake’s work and Charlotte, North Carolina home schedule are not that different from most who manage a demanding career and family – her kids are seven-year-old twin boys – exercise is a little more special for her. Diagnosed with scoliosis when she was nine years old, Spake was told that physical limitations would most likely be a part of her life. That, however, was unacceptable. Although she is constantly aware of what her body says, she lives without limits. “I'm always dealing with

some kind of arthritis,” she says matter-of-factly. “And I have to be really aware of my body if I'm doing some high-impact exercise because I have rods in my back. Three years after my diagnosis, my scoliosis had advanced so drastically that I had to have surgery. I was in the hospital for a week, out of school for a month and then obviously limited because of the bone graphing and the rods. Scoliosis limited me a little bit when I was in eighth and ninth grade. But since then, it's been smooth sailing. “When I talk to young people with scoliosis today, they are concerned about their post-surgery life. I like to think that I am a shining example of the fact that you can do it all even after surgery. Granted, everyone's situation is different, but I've carried twins. I do marathons. I do triathlons. I stay very, very active. There is absolutely hope.”

When Shannon Spake decided to add an Ironman to her portfolio, she used the experience to help raise scholarship money for men and women living with scoliosis. She completed her first 70.3-mile Ironman event in Raleigh, N.C. in 2016 and continues to pursue the sport. Her comments posted on the Ironman blog give insight to the sport and Spake’s personal commitment to hard work: “I've trained in freezing temperatures, oppressive heat, rain, snow and everything in between. When traveling for work, treadmills and stationary bikes are my best friends, and I've probably consumed more protein bars and electrolyte powders in three years than a normal person will in their entire life. I've had a herniated disc, tendinitis of the Achilles, and ear infections. I've come to rely on acupuncture, anti-inflammatory medications, foam rollers, and heating pads for daily relief just so I can physically and mentally battle my way through tempo runs and brick workouts that can last up to four hours. “My days are crazy busy, but they are also coordinated and scheduled. My lack of speed leads to many frustrating training sessions, but when the workout is completed, I am full of pride. The daily exhaustion is overwhelming, but when I catch my breath and realize what I've accomplished, I feel powerful as hell. “Anyone who has trained for a race, regardless of the distance, can relate. It's a sacrifice to get to the finish line, it takes commitment and follow thru that many aren't interested in tackling. It tests you, and at times, it will break your will—but for many, that sacrifice is worth it because we realize the sport isn't selfish. It gives back.”

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cover story

it I'm not perfect when t I , bu comes to nutrition lthy hea do try to eat really it's on the road because very easy not to.

Staying healthy also means eating healthy, and eating on the road can be more of a challenge than exercising when traveling. Spake has conquered that challenge. “For me the problem of eating while being on the road is that I eat so healthy, I find myself not eating enough because I won't grab a bag of chips, or I won't grab something that isn't healthy. I'm like one of those people you hate, right? I kind of look at food as fuel and how that food is going to make me feel. If I go and eat a big plate of pasta or a pizza or whatever at noon, I'm junk for the rest of the day. I feel tired. I feel full. I don't have the energy that I would if I had a salad with chicken and some salmon, some

good stuff. Now don't get me wrong. I'll down some ice cream at night, and I love my wine. I'm not perfect when it comes to nutrition, but I do try to eat really healthy on the road because it's very easy not to. I'll make sure that I have protein bars or enough fruit around me if there is no alternative.” Acknowledging the juggling and balancing act that is part of her life, Spake points to her health as key. “I don't know how I do it all,” she admits. “You just do it. I try to fit in as much as I can. But to me, working out and doing things for me makes me better at everything I do. It's my fuel. It's what I do for me. I would not be good at anything else if I didn't do

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those things for me. “It always comes to balance,” she continues. “Sometimes something will be 100%, and the other things drop a little bit down. But the next day, you bring the one that was down back up to 100%. Sometimes you might have to tell yourself, ‘You know what? I'm not working today, so I'm going to go volunteer at my kids' school. I'm going to go to lunch with them and maybe pick them up early so we can spend the rest of the afternoon together. After that, I’m out at dinner with my husband. “It’s kind of like being a duck,” she laughs. “You’re nice and calm on top of the water, but kicking like hell underneath.”

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pets

EXOTIC PETS

TEDDY BEAR HAMSTERS

eddy Bear hamsters, also known as Syrian or golden hamsters, are the largest and most commonly sold of their species. Their size and calm, friendly nature make them great pets for adults and children (ages 8+). With round black eyes, small pink noses, round ears and stubby tails, Teddy Bear hamsters have impressively stretchy cheek pouches that can expand to twice the width of their heads and hold half their body weight. DIET. As omnivores, hamsters thrive on a diet of dry hamster seed mix as well as fresh fruit and vegetables (in limited quantities), bits of hard-boiled egg (a weekly treat) and mealworms. Citrus fruit and onions are too acidic for their systems and should be avoided. As with all pet care, fresh water should be provided daily. SCHEDULE. Often mistakenly classified as nocturnal,Teddy Bear hamsters are actually crepuscular, meaning they’re more likely to be awake and active at dawn or dusk. Handling them outside

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101 By Michele Robert Poche

of their comfort zone could result in a grumpy pet that could nip your finger. So it’s good to respect their sleep schedules whenever possible. CAGE. Teddy Bear hamsters are solitary creatures. To avoid fighting, they’re best housed individually in cages lined with all-natural wood and paper shavings that provide not only nesting material but also ample place to hide and store food reserves. Hamster wheels, both the type secured within the cage and the free rolling style for around the home,

FUN FACT A Teddy Bear hamster’s teeth never stop growing. So be sure to provide him with a wood block or chew sticks made especially for hamsters to help him keep them filed down to the proper length.

ensure that your pet gets plenty of exercise. HEALTH. A hamster’s cage should be kept clean to avoid bacterial disorders such as wet tail and salmonellosis. Other health complications that can af-

fect them include diabetes, bladder stones and cancerous tumors. With proper care, Teddy Bear hamsters can grow to approximately six inches long with an average life expectancy of 2 to 3 years.

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mighty kids

5 APPS THAT

Track & Protect TEENS



By Liz McGehee

ust like the training wheels you place on your child’s bike, phone monitoring apps help you protect and guide your child through the modern, technological world. Unfortunately, it’s all too easy for teens to be targeted by predators on social media and online chat rooms. Most teens also fail to recognize that what they post online now can come back to haunt them in 10 years. As a parent, it’s your job to help them navigate the world, and these 5 apps let you do just that:

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THE PHONE SHERIFF ($7.50/month) Features: Real time GPS; shows downloaded apps, imessages/texts, contacts, photos, internet and call history; can restrict phone and tablet usage; block specific numbers. Compatibility: iPhone, Android and BlackBerry.

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RETHINK (Free) Features: stops cyberbullying; non-intrusive; uses context sensitive filtering to determine potentially offensive posts then gives the teen a chance to rethink their decision; 93% of the time teens change their posts; offensive messages reduced from 71% to 4%; Global Finalist for the MIT Aristotle Award Compatibility: iPhone and Android

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MAMABEAR (Free) Features: 24/7 family newsfeed and map; automatic check-in when they get to school, work and home so they don’t have to text when they get there; know when they exceed the speed limit while driving; family messaging, photo sharing, like Facebook but more private; emergency panic button that alerts parents to the child’s location. Compatibility: iPhone and Android

LIFESAVER (Free) Features: vetted by the DMV; passcode lock to prevent tampering; provides automatic scoring, rewarding, arrival notifications and in-drive status; monthly driving stats, fast auto-detection of driving without hardware; emergency call and Passenger unlock with notifications; automatic arrival notifications; family views that avoid calling or texting loved ones that are driving, part of the 4Parents solution protecting families on the go. Compatibility: iPhone and Android

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MOTOSAFETY ($20/month) Features: Easy installation, rates driver performance; monitors safe driving behaviors, shows location in real time; generates alerts for speeding and more; signals unauthorized usage; maintenance reminders. Compatibility: iPhone and Android

Spicy HOT CHOCOLATE CAKE WITH CACAO NIBS AND NUTS

PER SERVING 391 calories 10 g protein 31 g fat (3 g sat) 28 g carbs 140 mg sodium 105 mg calcium 7 g fiber

BEVERLY LYNN BENNETT www.veganchef.com Book Publishing Company PO Box 99 Summertown, Tn 38483 Phone 888-260-8458 bookpubco.com

recipe

arm and stimulating Mexican hot chocolate, which is typically enhanced with ground cinnamon and chiles, provided the inspiration for this gluten-free cake. Chia gel helps bind the batter of this dark-chocolate confection, which is topped with chopped nuts and cacao nibs. Serve with a scoop of your favorite vegan ice cream on the side. INGREDIENTS  1/4 cup warm water  1 1/2 teaspoons chia seeds  3 cups almond flour  6 tablespoons cacao powder or unsweetened cocoa powder  2 teaspoons baking soda  1 teaspoon ground cinnamon  3/4 teaspoon cayenne or chipotle chile powder  1/2 teaspoon sea salt  1/2 cup agave nectar or maple syrup  6 tablespoons canola or other oil  1 teaspoon vanilla extract  1⁄3 cup coarsely chopped nuts (such

as almonds, Brazil nuts, hazelnuts, pecans, or walnuts)  1/4 cup cacao nibs INSTRUCTIONS  Preheat the oven to 350 degrees F. Lightly oil a 9-inch square baking pan or mist it with cooking spray.  Put the water and chia seeds in a small bowl and whisk vigorously to combine. Let rest for 10 minutes, until the mixture thickens into a gel.  Put the almond flour, cacao powder, baking powder, cinnamon, cayenne, and salt in a large bowl and whisk to combine. Add the chia seed gel, agave nectar, oil, and vanilla extract and whisk to combine. The batter will be very thick.  Transfer the batter to the prepared baking pan. Scatter the chopped nuts and cacao nibs over the top and use a spatula to gently press them into the batter. Bake for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean. Let cool completely before slicing and serving.

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discover

3-INGREDIENT BISCUITS INGREDIENTS  2 ¼ c. flour  ¾ c. butter or butter substitute  1 c. milk (any type) INSTRUCTIONS  Preheat oven to 425°F.  Blend ingredients.  Drop in spoonfuls two inches apart onto greased cookie sheet.  Bake 25 minutes.  Cool.

I used four white flour alternatives, all of which can be obtained from a specialty supermarket. oat flour almond flour spelt flour coconut flour

How did it go?

ALL-NATURAL ALTERNATIVES FOR

r u o l F e t i Wh C By Michele Robert Poche

ookies, cake, pastries, pizza crust, pasta, bread … they’re all traditionally made with refined white flour. That’s the bad news. Refined white flour offers very little nutritional value as the refining process removes the majority of the fiber as well as the protein, calcium, iron, magnesium and countless other vitamins.

But there are many healthful alternatives to refined white flour available in today’s market. That’s the good news. And I experimented with several of them. I selected a simple biscuit recipe containing only three ingredients. And I prepared it four times, exactly the same way, except that I used a different flour alternative in each batch.

Sifting your flour helps remove clumps, blends it evenly with all other dry ingredients and aerates it making it fluffy and easier to blend with wet ingredients. Don’t have a sieve? No problem! A whisk can also accomplish all three of the above tasks. Bonus: It’s much easier to clean!

OAT FLOUR White/Oat: Cost: Cooking Time: Benefits: Result:

1:1 $1.99/lb. As directed Reduces heart disease, cholesterol and high blood pressure. Crumbly like a cookie.

ALMOND FLOUR White/Almond 1:1¼ Cost: $11.99/lb. Cooking Time: Half the time Benefits: Reduces heart disease and cancer risk. Manages blood sugar. Result: Grainy and flat. Detectable nutty flavor.

SPELT FLOUR White/Spelt: 1:1 Cost: $2.99/lb. Cooking Time: As directed Benefits: Boosts circulation, immune system, digestion and bone growth. Result: Performed most like regular white flour.

COCONUT FLOUR White/Coconut Cost: Cooking Time: Benefits: Result:

1:½ (or less) $3.49/lb. 20 minutes Boosts metabolism and digestion. Manages blood sugar. Very dry and fragile.

The winner? In my tasting group, the spelt group won … hands-down. It looked and tasted most like the real thing. My family members all agreed we could add spelt to our regular shopping list. The oat and almond batches tied for second place. Both of their “secret ingredients” shined through so lovers of raw oats and/or almonds would appreciate these flavors. The coconut variety came in dead last, largely because of its texture. Coconut flour performs very differently than the others and, as such, the leftovers hit the trash as soon as the testing period was complete. And my family tossing out food? Well, that almost never happens.

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feature

y h p a r g o m r e h T For Early Indication of Breast Cancer By Liz McGehee

ammograms have been the standard for breast cancer detection since 1976, which begs the question: Is it still the greatest tool we have at our disposal? According to the National Cancer Institute (NCI), “More than 50% of women screened annually for 10 years in the United States will experience a false-positive result, and many of these women will have a biopsy… Overall, screening mammograms miss about 20% of breast cancers that are present at the time of screening.” There is also the matter of radiation exposure, the unbearable waiting time for results and common discomfort that comes with the procedure.

Using digital infrared imaging, breast thermography measures and maps heat on the breast’s surface, pinpointing areas with higher temperatures and increased blood flow that indicates early stage breast disease. The procedure is noninvasive, non-compressive and does not use radiation. Thermographic imaging, which firefighters use to enter burning buildings, also help physicians detect arthritis, heart disease, stroke and diabetes." “Numerous studies have been published in the United States, England and France demonstrating that patients in the false positive thermographic group, those patients with positive thermograms and negative mammo-

grams who were told the thermography was wrong, were determined by long term follow-up to have developed breast cancer in exactly the location thermography had demonstrated its positive finding 5-10 years earlier,” said Associate Professor of Surgery at Wayne State University and Surgical Oncologist, Dr. David Gorski back in 2010. Over a 12-year period, 800 peer-reviewed breast thermography studies showed this screening method to be 90% accurate. However, it should be noted that the test has only been approved by the FDA for use in conjunction with mammography, rather than as a primary means of detection. This isn’t too surprising considering it took 16 years after the invention of the mammogram for it to become the standard method of breast cancer detection. Science is always slow to accept change, but thermography shows much of promise. The only downside is that breast thermography isn’t covered by Medicare, but some health insurers will cover the costs, depending on your coverage. Out of pocket, a scan including imaging, a written report and digital copy of the images usually costs less than $200. Early detection is the best way to prevent and treat breast cancer so make sure you get screened annually.

Over a 12-year period, 800 peer-reviewed breast thermography studies showed this screening method to be 90% accurate. 32

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healthy destinations

SEA ISLAND GEORGIA

By Michele Robert Poche

estled off the southeastern coast of Georgia, Sea Island is a seaside retreat located equidistant from Savannah, Georgia, and Jacksonville, Florida. Established in the 1920s, the luxury resort boasts two Forbes Travel Guide five-star

hotels, each offering its own unique assortment of decadent amenities to pamper every guest down to the last detail. Situated along five miles of private beaches,The Cloister is the more family-friendly of the two options featuring a game room, swimming

pools, beachfront activities, water sports, horseback riding, squash, tennis and various kids’ clubs. Its ocean side setting allows for first-class yachting, kayaking, fishing and swimming. Dine elegantly at The Georgian Room or casually at the Flip Flop Bistro … and everywhere in between. Relax in the garden atrium of The Cloister Spa, boasting a waterfall circular whirlpool, secluded outdoor hot tubs, an indoor lap pool and an on-staff nutritionist. Only a short distance away is its more formal sister prop-

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three impeccably manicured 18-hole championship golf courses as well as first-rate tennis and equestrian facilities The Sea Island Resort is located at 100 Cloister Drive, Sea Island, Georgia. Prices vary depending on which part of the island you occupy and what activities you want to do while you’re there. For more detailed information, call (888) 565-2364 or visit seaisland.com.

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erty,The Lodge. Offering three impeccably manicured 18-hole championship golf courses as well as first-rate tennis and equestrian facilities,The Lodge is a lavish getaway dripping with old school charm. Fashion is always upscale, country club chic and, while welcome, children are expected to be well behaved at all times and dress for dinner. As one of the most extravagantly distinctive amenities at The Lodge, a personal butler, available around-theclock, is assigned to every guest room at the resort.

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EMPOWERING STYLE FOR WORKING WOMEN

ustainable fashion is not only growing in style, but also by demand. What once was a difficult mission – simple, organic tees and comfortable loungewear – is now easy to find. But, what about more structured pieces for the working woman? The one who wants to add a classier look to her wardrobe? I recently spoke to Stephanie Lin, the co-owner of Kestan, a sustainable and ethical clothing brand that builds their collections around the lifestyles of modern women. When asked what she values in an empowering fashion line, Lin says, “A brand that seeks to put people first. There's nothing more empowering than feeling good about the style and

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By Whitney Alexandra ethical practices of your clothes.” Our clothing is the first impression we make at the office, on the street or when meeting someone new for the first time, and these first impressions can make a bigger difference than we realize. Lin, who credits the incredible women throughout her life as her inspiration, says, "How we choose to dress ourselves can be an extension of our voice, so being able to lend our clothing as a form of expression for women is a privilege I take seriously." If you prefer sustainable clothing, but have trouble finding brands that really make you feel stylish and empowered, here are a few options to consider: Try a pair of pleated pants that

taper around the ankles – don’t be afraid of confident, bold colors. If you already own a few colorful blouses, it may be better to go with a neutral pair of slacks or pencil skirt. For a less restrictive option, take a look at the ever-popular shirt dress, which can be identified by two, oversized breast pockets, waist cinch, collar or faux collar, buttonup front and rolled sleeves. For casual wear, you can’t go wrong with embellished jeans and an off-theshoulder top or romantic, Peter Pan collar. With the rise in sustainable clothing over the last decade, it’s easier than ever to find work-chic clothing and everyday wear you can feel and look great in.

Stylist: Whitney Alexandra www.whitneyalexandra.com | Photos: Bri Johnson www.brijohnson.com | Model: Lara Mcgrath (Muse Model Management) | Hair & Makeup: LB Charles www.lbcharles.com

fashion

Photos courtesy of Kestan, an effortless clothing brand that builds their collections around the lifestyles of modern women. They monitor and ensure safe, clean working conditions from their suppliers and use organic, sustainable materials, so you can feel empowered by your fashion choices. Visit kestan.com to learn more.

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recipe

CREOLESTYLE SWEET POTATO Breakfast Skillet

IN THE CREOLE CUISINE OF LOUISIANA, THE COMBINATION OF BELL PEPPER, CELERY, AND ONION IS COMMONLY REFERRED TO AS THE “HOLY TRINITY.” THIS FLAVOR-ENHANCING BLEND UNITES WITH SWEET POTATOES, COLLARD GREENS, AND GREEN ONIONS IN THIS BREAKFAST SKILLET, ALONG WITH SOME JALAPE.O CHILES AND CAYENNE FOR A LITTLE HEAT TO ROUND OUT THE FLAVORS.

BEVERLY LYNN BENNETT

www.veganchef.com Book Publishing Company PO Box 99 Summertown, Tn 38483 Phone 888-260-8458 bookpubco.com

Makes 4 servings PER SERVING 205 calories 5 g protein 4 g fat (1 g sat) 32 g carbs 55 mg sodium 116 mg calcium 12 g fiber

INGREDIENTS  1 cup diced red or yellow bell pepper  1 cup diced yellow onion  2 stalks celery, diced  2 tablespoons olive oil  2 1/2 cups peeled and finely diced sweet potatoes 1/2 cup thinly sliced green onions  2 jalape.o chiles, cut in half lengthwise, seeded, and thinly sliced  1 tablespoon minced garlic  1 1/2 teaspoons dried thyme

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1/2 teaspoon cayenne  2 cups stemmed and thinly sliced collard greens, lightly packed  Sea salt  Freshly ground black pepper INSTRUCTIONS  Put the bell pepper, onion, celery, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes.  Add the sweet potatoes and cook,

stirring occasionally, for 8 minutes.  Add the green onions, chiles, garlic, thyme, and cayenne and cook, stirring occasionally, for 2 minutes. Add the collard greens and cook, stirring occasionally, until the greens have wilted and the other vegetables are tender, 3 to 5 minutes. Season with salt and pepper to taste. Serve hot. Note: Analysis doesn’t include sea salt or freshly ground black pepper.

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