INSPIRE
Empowering Natural Living
Do Health Apps Really Work? EAT FRESH AND ENJOY “THE FRUIT OF THE VINE”
How to Build a Smoothie
IT’S METTLE AND MEDALS FOR PROFESSIONAL BOWLER
SHANNON O’KEEFE inspirehealthmag.com § #inspirehealthmag
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contents
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issue 33 2018
5 SUPER FOOD
20 RECIPE
7 FEATURE
28 MIGHTY KIDS
8 NATURAL BEAUTY
29 RECIPE
10 EXERCISE
30 DISCOVER
Micromushrooms Do Health Apps Really Work? Antioxidants for Anti-aging Enjoy Running and Walking for Life with CHI
12 HEALTHY BODY Meal Prep
14 RECIPE
Creamy Cauliflower, Turmeric Soup with Smoky Shiitake Bacon
16 WELLNESS
Hypnotherapy Stimulates Positive Change
18 EAT FRESH
And Enjoy “The Fruit of the Vine”
Raw Cannoli Bars Distracted Driving
Banana Java Date Bread Delicious Low-Carb Alternatives to Pasta
32 HEALTHY MIND
The Importance of Sleep for a Healthy Body and Mind
36 FASHION
Take Your Plaid to Work
38 RECIPE
How to Build a Smoothie
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IT’S METTLE AND MEDALS FOR PROFESSIONAL BOWLER
SHANNON O’KEEFE
7 Toxic
HOUSE PLANTS 4
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super food
Chaga
s m o o r h s u m Micro By Anja Springthorpe
M
ushrooms have served as both food and medicine for centuries. Chinese herbal medicine particularly recognized the healing powers of mushrooms and used them to treat influenza, depression and cancer. Thanks to modern technology, cultivating micromushrooms is easier than ever. Now, researchers study these fungi for their proposed health benefits. While more than 300 species of micromushrooms, also referred to as medical mushrooms, have been identified, a select number of those already stand out for their powerful therapeutic properties. Chaga mushrooms contain strikingly high amounts of antioxidants. These high concentrations of antioxidants can inhibit DNA damage, the main culprit for premature aging and cancer. Chaga mushrooms also reduce inflammation throughout the body and support immune defenses against bacteria and viruses. Lion’s mane functions as a tonic for the nervous system by stimulating the growth of nerve cells. This may
be useful in the management of Alzheimer’s disease, Parkinson’s or other brain-related diseases. Lion’s mane also sharpens the mind, improving concentration and focus. Shaolin monks use lion’s mane to prepare their minds before walking on burning coals or breaking concrete blocks with bare hands. Reishi, also called “the mushroom of immortality,” has more established health benefits than any other micromushroom. Polysaccharides in reishi nourish the immune system by stimulating bone marrow to produce immune cells. This may protect from infections, inflammation or even cancer development. Reishi also improves resilience to stress, which may explain why it is used to combat depression, fatigue and insomnia. Turkey tail mushrooms increase the activity of T cells, a type of immune cell that protects from tumors, viruses and bacteria. Turkey tails are especially good for treating hepatitis, lowering cholesterol and preventing heart disease and stroke.
Purchasing fresh micromushrooms can be a challenge, depending on your location. However, many health food stores offer dried mushrooms, powders, extracts, teas or tinctures. You can also soak or boil micromushrooms in homemade broths and teas to extract their healing properties.
Lion’s Mane
Reishi
Turke y Tai l * Some micromushrooms can affect medications and worsen blood clotting disorders. Always talk with your doctor or pharmacist prior to consuming micromushroom products.
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editor’s letter “In dreams, and in love there are no impossibilities.” —Janos Arnay.
Love is something many of us take for granted, yet it envelopes us every day – whether we realize it or not. How you treat yourself is perhaps the biggest indication of your willingness to give and receive love. Here at Inspire Health magazine, we will never stop offering our readers great ways to love themselves, which is why we always offer healthy recipes, natural beauty tips, the latest in nutrition and holistic alternatives in each magazine. This issue of Inspire Health also features the ever-inspiring, Team USA Bowler Shannon O’Keefe. O’Keefe shares her love of the sport with young athletes and shows the world what women can really do when we love ourselves! Want to share the love? Message me at editor@inspirehealthmag.com or reach out to us on Facebook and Instagram!
CREDITS
With love, Liz McGehee Editor 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 Managing Editor Suzanne Polk Fox Editor Liz McGehee Contributing Writers Tami Charbonnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz Creative Director Dianne Waller Art Director Jennifer Caballero Design Tra Pham Web Neal Boyd
AD © 2018 Jumpstart Publishing, LLC, New Orleans, LA V5 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
DO HEALTH APPS REALLY WORK? By Anja Springthorpe
not sufficient weight-loss tools; however, in combination with behavioral change and exercise, apps may be helpful. Our phones are always at our fingertips, making apps a convenient way to track, log or evaluate activity levels and calorie study explorconsumption. Pedometer ing whether apps, for example, are an or not health apps are effec- easy way to monitor if we tive scrutinized reach our goal of 10,000 steps per day. 10,000 a number of apps from the most popular health category steps per day improves – diet and weight loss. More both cardiovascular health and weight loss. Acthan 80 percent of these cording to surveys, there did not include strategies to is evidence that these support realistic weight loss. The study concluded that the specific step-tracking apps motivate people to get up majority of mobile apps are and get moving. apps g in k c There are other health a r -t p Ste et g to apps designed to monitor, le p motivate peo schedule and remind you . g ovin to take medications, fill up and get m prescriptions, get vaccinated or attend upcoming visits with your physician. Depending on how organized you are, apps can help keep your well-being needs on track. Apps may be particularly useful if you manage the health requirements of kids or other family members. Be cautious with apps that claim to diagnose or treat medical conditions. Health app developers More than 100,000 health applications are available on iTunes and Google Play. Some are free, some require purchase, but all claim to improve the users’ wellness, health or fitness. But do these claims stack up?
A
are not required by law to engage medical professionals when designing software. This may result in unreliable diagnostic criteria. According to research from the University of Massachusetts Medical School, apps designed to detect skin cancer missed around 30% of melanomas. So, do health apps work? Yes and no. Simple tasks like tracking, sched-
uling, reminding or logging can successfully be done via apps. Tracking apps, in combination with a healthy, active lifestyle, certainly support well-being and overall health. However, more complex health issues, such as weight loss or the management of medical conditions, should not be left to apps without the guidance of health care professionals.
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natural beauty
Antioxidants
FOR ANTI-AGING By Joan Peperone APRN, FNP-C
up to choices: how well we take e you have at twenty; it is “Nature gives you the fac el care of our bodies, handle an Ch co Co .”– ty fif at ve ha u you to merit the face yo Of all of Coco Chanel’s quotable remarks, this one resonates with me most for its candidness. There’s no question that aging (mostly photoaging) is caused by various external factors such as smoking, alcohol intake, poor nutrition, systemic diseases and chronic UV light exposure. However, clinical and histological research studies indicate that photoaging can be modified to some extent by using antioxidants in your daily skincare routine. These three antioxidants are anti-aging essentials: Vitamin A (Retinoid) Retinoid — the umbrella term for a class of compounds that encompasses retinol, retinoic acid, retinyl palmitate and a host of others — are all derivatives of vitamin A. Today, retinoids remain the gold standard of topical treatments for minimizing the appearance of fine lines, wrinkles and skin discolorations for their relatively modest antioxidant capacity and collagen-stimulating ability. Retinol can be purchased in various products from moisturizers, serums, gels to body treatments and much more. Apply at bedtime for best results.
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Vitamin E Vitamin E, the most wellknown of the fat-soluble antioxidants, is commonly used in sunscreen and aftersun products because of its ability to neutralize the damaging free radicals that cause red, swollen and dry skin areas after UV exposure. Along with its superior moisturizing effects, which quells dryness and rough areas, it provides four times more protection against damaging radicals. The best anti-aging products contain one percent of vitamin E. Green Tea Green tea, a superb topical beauty ingredient, remains the most easily accessable product in the world and is a well-established source of polyphenols, a potent antioxidant found in skincare products. The active compound epigallocatechin-3 gallate (EGCG), found in green tea, can protect skin cells from toxic environmental elements, improve acne without drying and reactivate dying skin cells that result from poor lifestyle habits. Once we reach a certain age, the effects of getting older are the result of lifestyle
stress and other factors. But there’s no telling what endless surprises are in store as the anti-aging potential of antioxidants is only starting to unfold.
GREEN TEA MASK
• 1 tablespoon green tea leaves • 2 tablespoons honey • 2 tablespoons lemon juice • 1 teaspoon coconut oil Heat honey and coconut oil for easy mixing. Combine all ingredients in a small bowl and stir with a spoon until the consistency is smooth and even. Pull hair out of the way with a headband and ponytail. Using a clean foundation brush or sponge, cover face in the mixture. Avoid eyes, mouth and hair. Leave 10-15 minutes or until dry. Rinse face with cold water then towel dry. Enjoy soft skin!
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exercise
ENJOY RUNNING AND WALKING FOR LIFE WITH
i h C
By Tami Charbonnet
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hiRunning and ChiWalking combine modern scientific research with ancient Eastern philosophies of T'ai Chi. According to researchers of exercise science at Duke University, ChiRunning and ChiWalking are quickly becoming a popular exercise choice for runners and walkers alike. Injury is always an issue among both running and walking enthusiasts. From a young age, we are taught specific running or walking form and posture by our coaches, friends and physical education teachers. Do you remember being coached to run by striking from heel to toe with high posture and light hands? Growing up, running 101 was ingrained into our heads to become faster, achieve fitness or athletic goals and prevent injury. Unfortunately, as adults, past ailments and injuries on the track, trail or road haunt us and eventually resurface. Could there be a way to heal or even prevent injury while we continue to enjoy the physical and emotional health benefits of running and walking? ChiRunning and ChiWalking may hold an ancient key to unlocking the answers to our athletic ailments. Yoga, Pilates and T'ai Chi are the base techniques behind ChiRunning. ChiRunning focuses on core strength, mind-body connection and improving long-term performance and well-being. Certified ChiRunning coach, Julie Morvant, emphasizes that ChiRunning will indeed improve long-term running performance while keeping both the mind and the body strong and healthy. Human resources at Duke University say, “Additional benefits of ChiRunning include helping reduce or eliminate: shin splints, IT band syndrome, hamstring injury, plantar fasciitis, hip problems, knee injury.” Researchers say, “The technique and theory behind ChiWalking is very similar to that of ChiRunning, but with a few differences.
ChiWalking encourages participants to use good posture, loose joints, engaging one's core muscles and relaxing the peripheral muscles of the arms and legs.” As a fitness professional, life-long runner, trainer, yoga teacher and Les Mills group fitness instructor, I have past injuries from “over-training.” I can’t wait to use the techniques of ChiRunning for my next training adventure. CHIWALKING ALSO INCLUDES A 'MENU' OF WALKS TAILORED TO DIFFERENT NEEDS:
1. 2. 3. 4. 5. 6. 7.
Cardio walk Aerobic walk Flexibility walk Loosening walk
STEP-BY-STEP CHIWALKING: • With one hand under your collar bone and the other on the lower belly, lengthen your spine and neck. • Contract the lower abs keeping your feet a fist’s width apart. • Tilt the upper body enough to keep shoulders over hips. • Arms should bend at a 90-degree angle before you swing them back and forth along your body. • Legs should extend in the back instead of reaching farther in front. Keep upper body forward. • Relax abs on the inhale. Engage abs on the exhale.
Focusing walk Energizing walk Walking meditation
These are just seven of the 12 different styles of walks available in the program. For more information, visit www. chirunning.com or www. chiwalking.com.
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healthy body
MEAL PREP By Liz McGehee Food is the body’s fuel. Yet many of us opt for convenience foods over fruits and veggies. Preparing meals ahead of time is cost-effective, healthy and gives us the energy we need to succeed throughout the day. But I don’t have time to meal prep! According to an American Journal of Health Behavior study on work hours and perceived barriers to healthful eating, lack of time is the go-to excuse for lazy diet choices. While our demanding schedules are more than just perception, that’s no excuse to ignore your health.
Make a schedule. Pick a free day, like Sunday, to shop and prep. Think about what you want to eat the following week and write it down.
Salad hack. To keep ingredients fresh and dry, pack your salad in a jar. Start by adding dressing to the bottom of the jar. Follow with your heavier ingredients. Place lettuce on top to prevent soggy leaves. Pour the contents into a large bowl, or, if there is space in the jar, just shake and eat directly from the container.
HEALTHY SNACKS • Apples + peanut butter • Hummus + carrots (and other crudites) • Turkey + grapes • Almonds + berries • Edamame Go shopping. Avoid impulse buys, which are often unhealthy. Plan on three meals a day for seven days plus snacks. For lunch and dinner, you want to include one lean or plant-based protein, one complex carb and one side of veggies. Oh, and don’t forget to buy lots and lots of Tupperware®!
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• Hard-boiled eggs • Tomatoes + olive oil + feta cheese Make your life easy. A crockpot is crucial on lazy days. Just throw in your ingredients, turn the knob and go. When you get home from a long work day, a delicious healthy meal is already there to greet you.
• Instant oatmeal • String cheese • Granola bars • Turkey jerkey
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recipe
CREAMY CAULIFLOWER, TURMERIC SOUP WITH SMOKY SHIITAKE BACON
From Blissful Basil by Ashley Melillo (BenBella Books, 2016)
T
his soup garners its golden hue from ground turmeric, a root-derived spice with a mild flavor and potent anti-inflammatory properties. As cauliflower is also an anti-inflammatory and detoxifying agent, this soup offers quite the kick of body benefits. Plus, it’s rich and creamy thanks to the addition of raw cashews and Yukon gold potatoes. This silky soup is finished with flecks of fresh herbs and a generous sprinkling of crisp shiitake “bacon.” I know, I know. Turning mushrooms into bacon sounds a little unbelievable, but at least I haven’t gone completely hippie on you . . . yet. And for my next trick, I’ll transform kale into cookies!” I kid, I kid. But seriously, I’ve witnessed both vegans and bacon lovers fall in love with this plant-powered version. But no need to take my word for it, get cooking and you’ll see for yourself just how scrumptious this veggie version can be.
INGREDIENTS 2 tablespoons cold-pressed olive oil 1 1/2 teaspoons ground turmeric 1 teaspoon smoked paprika 1 teaspoon ground coriander 2 1/2–3 teaspoons sea salt, divided 1 large yellow onion, diced (about 2 cups) 2 medium shallots, finely diced (about 1/2 cup) 2 cloves garlic, minced 6 cups low-sodium vegetable broth 1 large head cauliflower, cut into florets (about 6 cups) 1 medium Yukon gold potato, peeled and diced (about 1 1/2 cups)
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Serves 4–6 1 hour or less
1/3 cup raw cashews 2 tablespoons apple cider vinegar or white wine vinegar 1/4 cup chopped fresh chives 1/4 cup fresh cilantro, destemmed DIRECTIONS In a large stockpot, stir together the olive oil, turmeric, paprika, coriander and 1/2 teaspoon of the sea salt over medium heat. Cook for 1–2 minutes to bloom the spices, stirring frequently. Add the onion, shallots and garlic, and sauté for 6 minutes, or until soft and translucent, stirring occasionally. Add the vegetable broth, cauliflower, potato and cashews. Increase the heat to high and bring to a boil. Then, decrease the heat to medium-low, cover and simmer for 20–25 minutes, or until the vegetables are tender and easily break apart when pierced with a fork.
Turn off the heat. Use an immersion blender* to purée the soup for 5 minutes, or until very smooth and creamy. Season with the remaining 2–2 1/2 teaspoons sea salt or to taste, and stir in the apple cider vinegar. Ladle the soup into bowls, top with a generous mound of shiitake bacon and garnish with chives and cilantro. Refrigerate leftovers, covered, for up to 4 days or freeze for up to 1 month.
* No Immersion Blender? | If you don’t have an immersion blender, carefully ladle the soup into a blender in small batches and blend until smooth. Be very careful as the soup will be hot.
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wellness
HYPNOTHERAPY STIMULATES POSITIVE CHANGE By Patricia Danflous
R
aise your hand if you’ve given up on your New Year’s resolutions. Hold that hand higher if you knew those resolutions would be a challenge long before you wrote them down in your Notes app. “It’s not easy to modify a behavior or make a change for the better,” says Bonnie Miller, Director of Clinical Hypnotherapy for the Methodist Health System Foundation, Inc. “No matter how much we might want to quit smoking, lose weight or feel confident about speaking in public, for example, sometimes we need guidance.” Guided mental imagery through hypnotherapy may be the solution for breaking bad habits, conquering fears, alleviating stress, decreasing pain and living a more productive life. The proven technique lets patients concentrate on a subconscious level to promote healing or positive change.
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“Using imagery and positive messages, hypnotherapy gently directs clients to utilize internal resources in making the personal changes they are looking for,” says Miller, a certified hypnotherapist. “The method helps individuals enter a relaxed state of deep breathing, lower their metabolic rate and decrease pulse rate,” she continues. “In this deep state of relaxation, the subconscious mind is open to awareness. Someone interested in losing weight, for example, will be encouraged to vividly imagine eating in moderation and exercising. The highly-relaxed unconscious mind becomes a powerful tool in bringing about that positive change.” Hypnotherapy is not mind control. “It is guidance and facilitation,” Miller
emphasizes. “The most successful hypnotherapy patients are those who are highly motivated to make a change, and those who can easily enter deep relaxation. “Everyone is different,” Miller says. “Some may require more practice in breathing techniques to help them relax. Some may see positive benefits after one or two sessions and others may need several visits before they achieve significant change.” Licensed hypnotherapists also teach self-hypnosis to help clients maintain, reinforce or refresh behaviors. Hypnotherapy is a safe alternative therapy addressing a wide variety of emotional, physical and psychological issues. However, before you schedule a session, it is important to confirm your hypnotherapist is certified.
unconscious The highly-relaxed erful tool in mind becomes a pow sitive change po bringing about that
TYPES OF HYPNOTHERAPY • Traditional – direct suggestion of symptom removal with some therapeutic relaxation and aversion to addictive substances (practiced by Victorian hypnotists) • Ericksonian – informal conversational approach using complex language and therapeutic strategies (1950s) • Solution Focused – combination of Solution Focused Brief Therapy with Ericksonian hypnotherapy to produce goal focused therapy (2000s) • Cognitive/Behavioral – psychosocial therapy that employs clinical hypnosis and cognitive behavioral therapy; 70% greater improvement for patients compared to those just using CBT (1970s to present) • Lesserian ™ Curative (LHC) – uses a combination of hypnosis, IMR and specific questioning (1980s to present)
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eat fresh
EAT FRESH AND ENJOY
“THE FRUIT OF THE VINE” By Tami Charbonnet
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rapes are not simply nature’s candy; they are berries loaded with nutrients, and provide many fantastic health benefits. Grapes are both simple to find and easy to consume as a nutrient dense, low calorie, sweet, delicious and diverse natural treat. They are consumed as a fresh or dried healthy snack, sprinkled into salads for a tangy twist and even found in warm recipes for a delicate touch of sweetness. There are many varieties of grapes grown and harvested around the world for their raw delicious taste. They are used in fresh juices, jams, jellies and dried as raisins. Jessie Szalay of Live Science explains that the health benefits from consuming grapes are directly from “phytonutrients or plant chemicals that contain disease-preventing compounds.” And according to researchers at D.C. of California, “scientifically,
grapes contain moderate to high levels of phytonutrients or plant chemicals that contain disease-preventing compounds. Risk of heart disease may be reduced by the moderate to high polyphenol content in grapes.” D.C. of California scientists explain that consuming fruit and vegetables containing polyphenol may even help to prevent blood clots and many other ailments. Additionally, Grapes are anti-inflammatories, high in antioxidants and “an excellent source of manganese, vitamin B6, thiamin, potassium and vitamin C.” The health benefits of eating fresh grapes and products made from grapes are exponential. They are high in nutrient density and will help improve your health while adding a tangy twist to your palate. Add grapes to your nutrition plan – they are healthy, sweet, abundant and found in many varieties, colors, shapes and sizes.
contain Grapes also e to moderat of high levels s or nt phytonutrie icals plant chem that containing vent disease-pre ds. compoun
GRAPES, GOAT CHEESE AND DUCK OVER COUSCOUS SALAD INGREDIENTS: 6 ounce box of couscous 2 cups arugula 1 cup of halved red grapes 3 teaspoons of parsley, roughly chopped 4 ounces of goat cheese, crumbled 3 tablespoons of extra virgin olive oil 2 tablespoons of red wine vinegar Salt and pepper to taste 1 medium duck breast DIRECTIONS: M ake couscous according to package directions. Let cool. Place couscous into a large bowl
and add grapes, parsley and goat cheese. Toss the ingredients with the olive oil and vinegar. Season with salt and black pepper. Refrigerate at least 15 minutes. Sprinkle salt and pepper onto duck breast. Place skin side down in skillet. Cook for 7 minutes using Start to medium heat or until skin is thin Finish: 50 and crispy. Flip and cook 4 addiminutes (35 minutes active) tional minutes. Serves: 2 Remove from pan and let rest skin side up for 5 minutes to retain the savory juices. Carve and serve over fresh arugula along with couscous. Enjoy!
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recipe
RAW CANNOLI BARS From Blissful Basil by Ashley Melillo (BenBella Books, 2016)
“Leave the gun. Take the cannoli.” — The Godfather
I’ve seen The Godfather more times than I can count. Around the time, I was just starting high school, it became a New Year’s Day tradition to watch the threehour movie while consuming a comforting Italian feast with family. Although I’m not down with the violence in the film, the one thing I can agree with is the above line— taken apart from the fact that the character that made the statement had just shot someone, of course. Anger, guns, and violence? Leave it behind. Let’s eat sweet Italian dessert with a plant-passionate twist instead. INGREDIENTS: CANNOLI FILLING 1 1/2 cups raw cashews 2/3 cup packed and pitted Medjool dates 1/4 cup plus 2 tablespoons filtered water 2 tablespoons fresh lemon juice 3/4 teaspoon pure almond extract 1/4 teaspoon ground cinnamon PISTACHIO CRUST 1 cup raw shelled pistachios 1 cup packed and pitted Medjool dates TOPPING 2 tablespoons raw cacao nibs 1 tablespoon crushed raw pistachios
DIRECTIONS: or the Cannoli Filling F Soak the cashews and dates in hot water for 30 minutes to soften; drain. Add the soaked cashews and dates, filtered water, lemon juice, almond extract, and cinnamon to a food processor. Process for 6–8 minutes, or until smooth and creamy, stopping to scrape down the sides as needed. The texture should resemble a thick frosting. For the Pistachio Crust Line a 5 × 10-inch loaf pan with parchment paper. Add the pistachios and dates to a food processor, pulse 10 times, and
Makes 12 bars 1 hour + GF
then process until the mixture begins to clump together, adding more dates if needed. It should stick together when pressed between your fingers. Scoop the crust mixture into the lined pan and use your hands to press and compact it into an even layer. To Assemble Pour the filling over the crust and smooth out with a spatula. Sprinkle with the cacao nibs and chopped pistachios. Freeze for 2 hours to set. Once set, gently lift out of the pan and slice into bars. Store the bars in the refrigerator to maintain optimal texture.
Keepin’ It Raw? No Problem | To keep this dessert raw, swap out the almond extract for pure almond oil. No Need to Keep It Raw? | Feel free to substitute roasted, unsalted pistachios for the raw pistachios and chopped vegan dark chocolate for the raw cacao nibs.
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cover story
IT’S METTLE AND MEDALS FOR PROFESSIONAL BOWLER
SHANNON O’KEEFE By Chad Ruiz
What makes a champion? Athleticism? Intelligence? Perseverance? All of the above? Ask professional bowler Shannon O’Keefe, and she’ll tell you mental prowess played a role in her recent championship.
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O’Keefe began doubting her abilities and wondered if she’d ever land an elusive major bowling championship. “I’ve been knocking on the door of winning a major for like a decade. I finished second so many times.” O’Keefe leaned on her husband for inspiration when her thoughts got the better of her. “He gave me some incredible words of advice. He told me to ‘control what you can control. Once the ball leaves your hand, there’s nothing you can do about it.’” With her recharged
mounting pressure and defeated Kulick by a 222203 margin. Of her long list of achievements, this one ranks near the top. Her accomplishments now include: six Professional Women’s Bowling Association (PWBA) titles, a PWBA regional title and a host of minor championships. The bowling star is also a mainstay on Team USA, entering her 13th year and earning over 30 medals, 21 gold. “It’s the greatest thing I’ve ever done,” O’Keefe says. The group represents the best of the best bowlers in
The actual physical act of throwing the ball takes about three seconds. So it’s really less than a minute that you’re actually physically moving [during a game].”
T
hese girls were younger than me, and I thought ‘maybe I don’t have it anymore.’ I broke down. I felt like I was mentally broken,” the 38-year-old said of her recent Smithfield Tour Championship played in Richmond, VA. After completing a few rough matches leading up to the finals,
attitude, O’Keefe continued winning, eventually facing six-time major champion Kelly Kulick for the title. With the event streaming live on the CBS Sports Network, she knew she would need to remain mentally tough. “The actual physical act of throwing the ball takes about three seconds. So it’s really less than a minute that you’re actually physically moving [during a game].” During the other 30 to 60 minutes, O’Keefe says, you’re in your head, worrying about the next throw or beating yourself up. Not this time. O’Keefe corralled her negative thoughts, ignored the
the nation who travel the world competing against teams in other countries. “To wear that red, white and blue and hear our national anthem in another country, is nothing short of a blessing.” Although she’s visited a number of cities in about 15 countries and enjoyed all of them, she says Hong Kong is her favorite. “The city was incredible. The people were amazing. Plus, we won the team event at the world championship there. It was the first time in 24 or 27 years the women’s team won the world championship. It meant a ton.” The Bowling World Championship takes place
every four years and pits dozens of teams from different countries against one another. The teams comprise of only 36 men and 36 women from each nation. The 2017 World Championship took place in Las Vegas. When she’s not winning titles on the PWBA and Team USA circuit, she’s recruiting, coaching and inspiring the women’s bowling team at McKendree University in Lebanon, IL alongside her husband who directs the men’s bowling team. “We’ve struggled with having our own children, but God put us in a position to care for so many other children. I
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cover story Bowling is unique because it’s fun and anybody can do it at any skill level and at any age.
guess giving me one wasn’t the best use of my love and knowledge.” O’Keefe’s team of 28 girls inspires her every day to be the best coach, bowler and person. “It’s really important that I set a really good example for them…stay true to our integrity and who we are.” “Teaching bowling is the easy side,” inspiring
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them to be great in all their endeavors is the hard part, O’Keefe says. The United States Bowling Congress reports that over 69 million people bowl at least once each year, making it the number one participation sport in the country. O’Keefe credits bowling’s growing popularity to its physical, mental and
social benefits. “I met my husband because of bowling. I met my best friend on Team USA and get to travel the world with them and share memories. Bowling is unique because it’s fun and anybody can do it at any skill level and at any age,” she explains. Additionally, bowling is a great low-impact exercise. Depending on your weight, an hour of bowling burns between 200 and 300 calories, which is more than an hour of walking. Plus, throwing a bowling ball exercises just about all muscle groups including the back, abdomen, legs and arms. To maintain her professional bowling physique, O’Keefe says she focuses a lot on cardio and endurance training. “When we’re bowling a regular season event, we
bowl 12 games per day plus all the practice sessions. So I run a lot because running is great for the core, endurance and legs.” She also works out with her team during weight-lifting drills. But don’t let O’Keefe’s training scare you away from bowling. She advises anyone planning to bowl for fun to simply find a ball “that’s not too heavy or too light” and maintain strong body posture when lifting and throwing the ball. For those of you wanting to bowl competitively, O’Keefe says “it’s really important to find a pro shop to drill a ball specific for your hand.” The former all-American high school softball player and current PWBA champion plans to continue reaching for the stars and inspiring young athletes near and far.
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pets Believe it or not, your trendy house plants may pose as much of a threat to your pet as chocolate, rodenticides, household products and food containing the alcohol-based sweetener, xylitol. According to the ASPCA Animal Poison Control Center (APCC), plants accounted for 5.2% of the cases of ingested toxins in 2016.
Aloe Vera
PETS BEWARE:
7Toxic
HOUSE PLANTS
Corn Plant
By Liz McGehee
1. 2.
Aloe Vera. A staggering number of people have no idea that this popular household plant is toxic to both cats and dogs. Corn Plant. Also known as dracaena fragrans, corn plants are gorgeous and verdant but still extremely toxic when ingested by pets.
Lilies
3.
Lilies. A mere two petals from this flower can cause kidney failure and subsequent death in cats. The palm lily, lily of the valley, amaryllis, peace lily and calla lily species are all toxic toMi stletoe dogs.
4.
Poinsettia and Mistletoe. As festive as they are, poinsettias and mistletoe pose a serious threat to both dogs and cats. Make sure you place these out of reach.
b Dum Cane
5. 6.
Sago Palm. While the entire plant is toxic, it only takes one seed from this houseplant to trigger liver failure or death. Dumb Cane. Dieffenbachia, or dumb cane, is a wellknown air purifier, and…every part of this plant is poisonous to pets.
Eucalyptus 26
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7.
Eucalyptus . The smell of this plant alone is known to provoke depression in canines. Eucalyptus oil is toxic to both cats and dogs, unfortunately.
o Sag m l a P
Symptoms and toxicity levels vary by plant. General warning signs your pet has ingested a toxic substance may include: • Hiding • Rapid breathing • Diarrhea • Vomiting • Depression • Weakness • Lethargy • Bloody stool • Seizures
The ASPCA says call the APCC at (888) 426-4435 or contact your local veterinarian as soon as you suspect your pet may have ingested a potentially toxic substance. ACC comes with a $65 consultation fee, but your pet’s life is worth the price.
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mighty kids
nery capable of hi ac m of e ec pi y av he The vehicle is a and themselves. rs he ot to e ag am d se doing immen
MAKE THEM AWARE OF THE FOLLOWING DMV STATISTICS:
Distracted DRIVING
A
ccording to the National Highway Traffic Safety Administration (NHTSA), distracted driving claimed 3,477 lives and caused 391,000 injuries in 2015 with teens as the largest group reported as distracted at the time of fatal crashes. More troubling are the 660,000 drivers the NHTSA claims are using electronic devices while driving during the day. But distracted driving isn’t merely just texting or making calls on your
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By Liz McGehee phone. The Department of Motor Vehicles (DMV) says, distracted driving includes eating and drinking, checking email, posting on social media, taking photos, changing your music, reaching for your phone, putting makeup on, grooming, checking your GPS or map and using apps. Most of us are more than a little guilty of a few of these offenses, which is why it’s crucial to set a good example for your teen. If they see you eating and driving or fiddling with the GPS while in
motion, they’ll undoubtedly see these behaviors as acceptable and mimic you. Another way you can help your teen is by downloading apps that limit phone usage when driving. DMV.org suggests these four apps: LifeSaver, AT&T DriveMode, TrueMotion Family and Mojo. You should also talk to your teen. Before getting behind the wheel alone, they need to understand that a vehicle is a heavy piece of machinery capable of doing immense damage to others and themselves.
• When you send a text, you take your eyes off the road for about 5 seconds. That's the time it takes to drive the length of a football field going 55 MPH! (U.S. Department of Transportation). • Distracted driving accounts for 9 deaths every day - deaths that are completely preventable simply by keeping your eyes on the road and your hands on the wheel. • At any moment during the daylight hours, about 660,000 drivers are handling cell phones or other electronic devices while driving in the U.S. (National Highway Traffic Safety Administration). • You are 3 times more likely to get into an accident when distracted driving by manipulating a mobile device (Virginia Tech Transportation Institute).
BANANA
JAVA
DATE BREAD
From Sweet, Savory, and Free by Debbie Adler (BenBella Books, 2017) INGREDIENTS ¼ cup pumpkin seeds, cut 1 ¾ cups all-purpose gluten-free flour mix ¼ cup cacao powder ¼ cup hemp seeds 1 ½ teaspoons sodium-free baking powder 1 teaspoon baking soda ½ teaspoon guar gum ¼ teaspoon sea salt ½ cup coconut sugar ¼ cup applesauce 1 tablespoon gluten-free vanilla extract 2 very ripe medium bananas, mashed 5 Medjool dates, pitted and chopped into ¼-inch pieces ½ cup black coffee, at room temperature DIRECTIONS Preheat the oven to 375 F. Line a 9 x 5 x 2-inch loaf pan with parchment paper.
recipe Add the pumpkin seeds to a small skillet over medium heat. Toast until they start to snap, crackle, and pop and turn a light golden brown, about 3 minutes. After the pumpkin seeds cool, give them a rough chop. Whisk together the all-purpose flour, cacao powder, hemp seeds, baking powder, baking soda, guar gum, salt, and roasted pumpkin seeds in a large bowl. Make a well in the middle. Add the coconut sugar, applesauce, vanilla, mashed bananas, and dates, and stir to combine. Add the coee and stir to incorporate. Pour the batter into the prepared loaf pan and bake until a toothpick inserted in the center of the bread comes out clean, about 45 minutes. Rotate the loaf pan from front to back halfway through baking. Transfer the loaf pan from the oven to a wire rack, and let it sit for 20 minutes before removing the loaf to cool completely. Keep in an airtight container for up to 3 days, or wrap and freeze for up to 3 months.
Makes 1 loafs, 9 slices
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discover
Low-Carb
ALTERNATIVES TO PASTA YES, THEY CAN BE DELICIOUS!
P
By Michele Robert Poche
asta. It’s the perfect foundation for a wealth of healthy toppings such as garden vegetables, zesty tomato sauces, lean proteins, nuts and natural herbs. Sounds great, right? Well, except that pasta itself isn’t doing you any favors. Excessive consumption has been associated with increased blood sugar and cholesterol, obesity, heart disease and gastrointestinal disorders. What if I told you there was a solution? And that solution comes in many delectable forms.
1.
3.
Zucchini. Julienne or use vegetable peeler to create strips. The green color makes them a nice complement to sauces like pesto or avocado cream (see recipe).
Spaghetti squash. To prepare, halve, remove seeds and bake facedown at 350 degrees for one hour or until tender. Scoop out the flesh with a fork and serve with preferred toppings. Or save shells to make spaghetti squash lasagna (see recipe).
4.
AVOCADO CREAM SAUCE
INSTRUCTIONS P uree garlic, lemon juice and oil until smooth. A dd avocado, parsley and salt then puree again. G arnish with lemon zest and pepper.
INGREDIENTS • 2 teaspoons garlic, minced • Juice and zest of two lemons • 4 tablespoons olive oil • 2 avocados, pitted • 2 bunches parsley • Salt and pepper (to taste)
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2.
Black beans. This mild, gluten-free alternative works with everything from curry creams to red sauces. Loaded with fiber, iron, protein and antioxidants, black bean pasta is available at many specialty food stores as well as on websites across the internet including Amazon.
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Green beans. In my household, we like to serve our favorite sauce over freshly-steamed green beans. Think creatively. There are many different foods that could stand in for pasta including cabbage, eggplant and bean sprouts.
SPAGHETTI SQUASH LASAGNA INGREDIENTS 2 teaspoons olive oil 2 teaspoons garlic, minced 8 ounces raw spinach 2 spaghetti squash 1/3 cup ricotta cheese ¼ teaspoon salt ½ cup mozzarella, shredded 1 ½ cups marinara sauce 2 ounces Parmesan cheese, grated INSTRUCTIONS Prepare squash as directed previously. Heat oil, garlic and spinach on medium in skillet until spinach wilts. In bowl, blend skillet contents, squash, ricotta cheese, salt and half mozzarella. Pour ¼ cup sauce into each squash shell then top each with evenly divided squash mixture. Top with remaining sauce and mozzarella then sprinkle with Parmesan. Bake at 425 F for 20 minutes. Broil an additional 1-2 minutes until cheese browns slightly. Want to learn how to halve a spaghetti squash without amputating your fingers? Score it shallowly in a dotted line all the way around then cook it in the microwave for about five minutes. After letting it cool a few minutes, it’s much easier to cut through the tough-skinned gourd.
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healthy mind
The Importance of SLEEP
FOR A HEALTHY BODY AND MIND
By Anja Springthorpe
S
leep is a vital necessity for our body. Essentially, sleep allows the brain to recover and re-energizes muscles for the day ahead. While it still is not completely understood how sleep is regulated, many findings highlight just how important a good night’s sleep is for our well-being. The effects of sleep on cognitive capability and function is well-established. Without adequate sleep, simple tasks can appear difficult, and the ability to process or retain information diminishes significantly. Sleep acts as a reset button for the brain; it creates new nerve connections, reorganizes memories and dumps out the waste that clogs the mind. Indeed, how well we sleep is reflected in our mood, another indicator of just how important sleep is for mental health.
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In recent years, research found that a chronic lack of adequate sleep has detrimental health consequences, even shortening overall life-span. Conditions such as heart disease, diabetes, hypertension or depression are more likely in individuals experiencing sleep problems. Without adequate sleep, our tissues, organs and hormones don’t have time to rehabilitate, which increases the risk of imbalances. Another novel finding is that improper sleep increases the
Did you know the body needs to cool down before drifting off to sleep? So reduce the A/C to 67 or 68 degrees, turn on the ceiling fan or even just stick your feet out of the covers. The cooler environment will help you to fall asleep and stay asleep.
risk of obesity. When we are tired, we tend to favor foods high in fat and sugar over healthier, more nutritious options. How much sleep do we need? Sleep requirements depend on a number of factors such as age and activity levels. However, experts agree that most adults require between 7-9 hours of sleep per night. Children and teenagers need even more sleep to recuperate. Another important factor in a good night’s sleep is a steady bedtime routine. Sleep is controlled by a sophisticated hormonal response to fading light. Going to bed at the same time each night has been shown to improve quality of sleep significantly. “Sleep hygiene” is a phrase that has been coined to describe a pattern of practices or habits which increase sleep duration and quality of sleep.
SOME TIPS TO IMPROVE YOUR SLEEP AND HENCE YOUR WELL-BEING: • Avoid caffeine, alcohol or nicotine close to bedtime. These substances act as stimulants that can disrupt healthy sleep cycles. • Avoid blue light from screens (phones, laptops, TV’s etc.) before going to bed. The blue light emitted by screens disrupts hormonal sleep regulation because your body believes it is still daytime. • Regular exercise has been shown to improve sleep. As little as 20 minutes of aerobic exercise such as walking, swimming or cycling can significantly help getting a good night’s rest.
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healthy destinations
BE THE CENTER OF YOUR OWN LIFE:
Golden Door Resort & Spa ESCONDIDO, CALIFORNIA
T
By Liz McGehee
here’s a reason why celebrities like Natalie Wood, Robert Wagner, Elizabeth Taylor, Nicole Kidman, Olivia Wilde and Barbra Streisand have all flocked to Escondido, California. Surrounded by 600 acres of land and over 30 miles of hiking trails, Golden Door Spa
Average cost: $8,850 777 Deer Springs Rd, San Marcos, CA 92069
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& Resort is a one of a kind wellness retreat that helps you unplug from the stress of everyday life, rediscover yourself and reach your personal goals. If you want to achieve the perfect balance between mind, body and spirit, look no further. Golden Door helps you reach your goals with individualized fitness, spa and nutrition programs. If you get
bored at the gym or simply want to try something new, guided hikes, yoga, Pilates, TRX, barre, archery, golf, boot camp, private training sessions and mountain biking are just a few of the many activities offered. During the seven-day retreat, guests receive a daily massage along with spa treatments. Smooth and firm body brushing, mani-pedis, customized facials, reflexology, deep tissue massage and reiki healing are just a few of the many spa options offered. Workout enthusiasts can also take over 40 fitness classes. Get a taste of Japanese Zen without the day-long travel. The Asian-inspired grounds, which include koi ponds, bamboo forest and a Japanese honjin inn design, nourish the spirit. Golden
Door even provides a daily wardrobe, Yakuta Japanese robes and workout clothes, so pack light. Expect fresh, eco-friendly, farm to table nutrition that will leave you feeling full and healthy during your stay. The spa also offers cooking lessons, meals alongside a nutritionist and private nutrition sessions that give you the tools to make empowering choices after you leave. If you need more incentive to head West, the resort donates 100 percent of net profits to Forensic Health Services located in Escondido. Forensic Health Services is the critical first step for child victims of abuse. “The center provides a critical service to children and adults who need every opportunity for physical, mental and emotional health support from our community,” says Kathy Van Ness, general manager and chief operating officer of Golden Door. By allowing you to empower others as you empower yourself, Golden Door’s rare philanthropic business model creates a wellness retreat you can’t help but feel good about. To learn more about Golden Door or book your stay, visit goldendoor.com or call (888) 979-5072.
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fashion It’s time to toss out the rule book on plaid! There was time when these bold striped patterns were only appropriate for lumberjacks, college students and school girls but no more. The days of subtle pairing are gone. Plaid is back, and it’s bolder than ever. People are trading in skinny jeans and pencil skirts for power-clashing suits. Now is the time to show off your confident office-chic. You can even throw on a matching handbag to leave an impression in your wake.
TAKE YOUR PLAID TO WORK By Liz McGehee
Designer: Barbara Bui
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Plaid slacks paired with matching shirt and blazer give you the ultimate edge.
Designe r: iiJin
It’s not always easy to find a matching handbag, but this accessory will solidify your unique look.
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recipe
HOW TO BUILD A SMOOTHIE By Liz McGehee
PICK A LIQUID BASE (1 cup) • Milk or milk alternative • Greek yogurt • Fruit juice • Green tea • Water • Iced coffee
PICK A VEGGIE (½ cup) • Spinach • Kale • Beets • Romaine lettuce • Cucumber • Carrots
PICK A FRUIT (½ cup) • Berries • Mangoes • Apples • Bananas • Pineapples • Avocado
ADD SOME FLAVOR • Raw honey • Cinnamon • Vanilla extract • Ginger • Lemon • Tarragon
MAKE IT CREAMY • Greek yogurt • Peanut butter • Oats • Ice cream • Ice cubs • Coconut meat
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RESOURCE DIRECTORY
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