INSPIRE
Empowering Natural Living
Is Fasting Another Food Fad? BRING YOUR LUNCH TO WORK
Fortifying Your Health with Fish Grounding
Live
THE DECADENT LIFE WITH DIABETES D E VI N A LEXANDER SAYS YOU CAN H AVE IT!
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contents 3 SUPER FOOD
18 RECIPE
Sauerkraut
Sweet Spicy Pomegranate Pork Tenderloin
5 WELLNESS
19 MIGHTY KIDS
Is Fasting Another Food Fad
Bike Safety for Kids: Hand Signals & More
6 NATURAL BEAUTY
Homemade Bath Bombs
20 DISCOVER
7 HEALTHY BODY
Craving a Burger? Try One of These Healthy Alternatives to Red Meat
Bring Your Lunch to Work
8 EXERCISE
Courtney's Top Fat Blasting Exercises to Turn Up the Burn
21 HEALTHY MIND
10 RECIPE
22 FASHION
14 RECIPE
24 RECIPE
Grounding
Reuben-ish Bowl
Statement Accessories
Fish Tacos With Spicy Ranch Sriracha Slaw
15 PET
What is a Holistic Vet?
Very Vanilla Vegan Cupcakes
LIVE THE DECADENT
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s t e g d GaTO IMPROVE YOUR FITNESS
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LIFE WITH DIABETES
DEVIN ALEXANDER SAYS YOU CAN HAVE IT!
YOUR HEALTH WITH FISH
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t and The high fiber conten eria presence of live bact in Sauerkraut helps als eliminate heavy met and toxins.
super food
t u a r k r e u Sa
S
By: Anja Springthorpe
auerkraut is undoubtedly worthy of its superfood title. For centuries, this fermented cabbage dish has been widely known for its various health benefits. Records dating back to the Roman Empire mention the use of sauerkraut to treat intestinal infections and upset stomachs. Fermentation is an ancient technique, preserving vegetables for long periods of time. During the fermentation process, the lacto-bacteria found on cabbage leaves convert sugar into lactic-acid. This essentially “sours” the cabbage, hence the name sauerkraut. High levels of beneficial live bacteria makes sauerkraut a probiotic food. Probiotics are known for a wide range of positive effects on health. Live bacteria balance gut microflora, aid digestion and support healthy bowel movements. Sauerkraut stimulates the production of stomach acid, bile and digestive enzymes. A healthy digestive system absorbs more nutrients and minimizes issues like constipation. Sauerkraut is a great addition to any diet when using antibiotics. Antibiotic medication destroys the bacteria responsible for infections, but it also reduces beneficial gut bacteria. Consuming sauerkraut helps us re-establish healthy microflora in our gut. Another reason sauerkraut is a bona fide superfood stems from its detoxifying abilities. When combined with live bacteria, sauerkraut’s high fiber content helps eliminate toxins and heavy metals. This eases the overall burden of toxins on the body and supports optimal immune function. Sauerkraut also benefits more than just the gut. High levels of vitamin K in regular sauerkraut consumption may explain the link to improved cardiovascular health. Vitamin K is known to reduce the risk of narrow arteries, the main cause of strokes and heart attacks. Sauerkraut is inexpensive, stores well and tastes excellent. It is so easy to make that you should try your hand at fermenting vegetables yourself.
*Be cautious if blood-pressure is high. Due to the high salt content, sauerkraut should only be enjoyed occasionally and in moderation.*
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editor’s letter
Celebrate You
If you haven't already started your beach body program, it’s not too late. The warmer air brings outdoor activities and picnics along with the dreaded thought of what you are going to look like in your shorts. It’s time to read Inspire Health Magazine cover to cover to get you motivated. Healthy recipes, Exercise, the Superfood article and Healthy Body article all provide step by step instructions to getting your body in shape, while our Healthy Mind and Beauty articles will help you pamper yourself. Get to know more about our cover, Devin Alexander, former TV chef of “The Biggest Loser”, as she takes us through her journey of obesity to fitness through healthy cooking. We hope you will join us on our journey of empowering natural living by getting back to the basics: eating whole clean food, eating less processed food, exercising to increase your endorphins for the body and soul and taking time to relax and smell the essential oils. Here’s looking at you kid, (on the beach). Suzanne Fox
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Find us online!
www.inspirehealthmag.com INSPIRE
Staff
Executive Publishers HAL G. FOX & SUZANNE FOX Managing Editor Suzanne Fox Copy Editor Chad Ruiz Contributing Writers Anja Springthorpe Chad Ruiz Michele Robert Poche Patricia Danflous Courtney Farnet
Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas
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. © 2018 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.
Is Fasting Another
FOOD FAD ?
wellness dy A recent stu 5 7 t a th suggests ghtei w e th percent of in loss response ted ic ed pr obesity is vels. by insulin le
By Patricia Danflous
“HAVE YOU THOUGHT ABOUT INTERMITTENT FASTING?”
W
hen Elizabeth Russell’s OB/ Gyn asked that question, she thought she might have misunderstood. What about the nutritional guidance her doctor had advised throughout pregnancy? Fasting couldn’t be healthy, could it? “It was time to lose the baby weight, but I never considered fasting as an alternative, at least not a healthy one,” she said. “When my doctor said it was the method she chose to get back to her pre-pregnancy weight, I decided to investigate.” Six months later, Russell was 30 pounds lighter, felt healthier, energized and her old jeans were looser than before pregnancy. Hunger was never a problem. Russell is one of a growing number of people participating in the alternating cycles of fasting and eating to lose weight and improve health. Internationally recognized expert on intermittent fasting and author of "The Obesity Code: Unlocking the Secrets of Weight Loss," Dr. Jason Fung focuses on the role insulin plays in storing and burning energy. Researching effective ways to address obesity in connection with diabetes, Fung implemented intermittent fasting as a treatment option—with great results. Many of his patients saw a reverse in diabetes, eliminating the need for medication, losing weight and alleviating fatigue.
“A recent study suggests that 75 percent of the weight-loss response in obesity is predicted by insulin levels. Not willpower. Not caloric intake. Not peer support or peer pressure. Not exercise. Just insulin,” Fung reports in his book. The science of intermittent fasting is basic. Insulin goes up when you eat and take in calories. Elevated levels of insulin signal the body to store energy. The body releases energy when insulin falls. If insulin levels are high over a long period of time, insulin resistance develops and the body is in a continual fat-storing condition. Fasting safely lowers insulin. A good way to incorporate intermittent fasting into your lifestyle is the 16/8 method. Fast for 14 to 16 hours a day, allowing an eating window for two or three meals. If you eat a normal dinner and skip breakfast, you should be able to incorporate the 16/8 method with little inconvenience. You could also consider the 5:2 method. Fast two days per week, eating only 500 or 600 calories. Eat regularly the other days. Water, tea, coffee, zero-calories beverages and calorie-free supplements are allowed during the fasting period. Do your homework before you
begin intermittent fasting. "The Obesity Code and The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day and Extended Fasting" by Jimmy Moore and Dr. Jason Fung provide factual and practical guidelines.
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natural beauty
e d a m e Hom BATH BOMBS By Liz McGehee
L
ike most people obsessed with bath products, I went through a highly addictive Lush phase. As much as I love their fun homemade products though, eight bucks for a seven-ounce bath bomb is a little steep, at least for someone who partakes in long baths a few nights a week. Luckily, making your very own bath bombs at home is easy, fun and cheap! For stress relief, try combinations of lavender, rose, chamomile, eucalyptus, ylang-ylang, tea tree, jasmine, peppermint, bergamot, sandalwood and grapefruit essential oils. I usually add Epsom salt to my bath bomb, which is known to boost magnesium levels and relieve aches and pains. Add dried plants, like rose petals or lavender, to enhance the fragrance.
Ingredients • ½ cup baking soda • ¼ cup cornstarch • ¼ cup Epsom salt • ¼ cup citric acid • 2 ½ teaspoons almond oil (or coconut oil) • 1 ½ teaspoon essential oils • Food coloring • Bath bomb molds
Directions Start by mixing your dry ingredients in a bowl. In a separate bowl, mix liquid ingredients until even. Smell your essential oils before adding to ensure desired scent. U sing one tablespoon at a time, add liquid mixture to your dry ingredients. Stir until even. Keep adding liquid mixture until gone. Note: adding too much liquid at once can cause dry ingredients to react. P lace final product into bath bomb molds and let th bombs add Epsom salt to ba dry. Enjoy any night of levels and to boost magnesium the week! s.
in relieve aches and pa
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healthy body
BRING YOUR LUNCH TO
power to You have the life so change your r health don’t put you er. off any long
O
kay, not to brag, but I’ve been pretty good about bringing my lunch from home lately, and it feels great! Like me, you may have struggled in the past to bring your lunch from home, giving up within the first week or two, and that’s not uncommon. What really motivated me to try again though was a sudden and sharp decline in my overall health. I began tracking the moments I felt bad and eventually realized that, midday directly after eating lunch, I lost focus, became extremely fatigued and transformed into a grump. The side effects of my diet were even more intense after eating refined carbohydrates and sugars. Say goodbye to soggy sandwiches! Veggies should be packed separately and added at mealtime. Use cold or room temperature ingredients only to prevent condensation once the sandwich is wrapped. Condiments like mayonnaise and mustard should not be applied directly to the bread but rather between the meat and the cheese.
Then there are the self-deprecating thoughts that inevitably follow our poor diet choices. Why did I eat that slice of pizza? No wonder I’ve gained so much weight. If this sounds familiar, it’s time to think about bringing your lunch from home. You have the power to change your life so don’t put your health off any longer. Bringing your lunch from
Start by bringing food two days a week and move up to four days in your own time
Work By Liz McGehee
home also allows you to control your calorie intake and tailor your diet around your nutritional needs. Cafeterias, sit-down restaurants and fast food joints often serve massive portions, sometimes an entire day’s worth of recommended calories and then some! On top of that, “healthy” choices like sautéed veggies are slathered in butter or flash fried. Unless you are the one making the food, you have no way of knowing just how healthy the menu is. Struggling with gluten intolerance, dairy allergies, fatigue, high cholesterol, diabetes or something else? Follow your gut and try phasing the perpetrator out of your diet and adding foods that boost energy, cognitive function, weight loss as well as healthy
cholesterol levels and see if anything improves. Health benefits aside, bringing your lunch to work is extremely cost effective. Even making your own coffee can save you $20-30 a week. If you know you need to make a change, try to figure out the steps to your personal success. Once I realized what my diet was doing to my mind, body and spirit, I knew I had to make a change, but I was also afraid of failing again. So, I asked, “Why did I give up last time?” The answer: • Unrealistic food choices • Going cold turkey • Sticking to a strict diet • Not enough variety • Giving in to stress binges Believe it or not, bringing your lunch from home doesn’t have to feel like a punishment. Try easing into your new diet so you don’t shock your system. Start by bringing food two days a week and move up to four days in your own time. Allow cheat days, and change up your meals. If you’re the kind of person that gets sick of leftovers, make two meals for the week. This will give you options and help you stay on the right track. Above all, food should be fun, delicious, nutritious and make you feel great! INSPIRE HEALTH
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exercise
COURTNEY’S TOP FAT-BLASTING EXERCISES TO TURN UP THE BURN
B
last fat fast with circuit training, a form of high-intensity interval training (HIIT) that burns significantly more calories than traditional weight training. Circuits consist of up to ten exercises repeated consecutively with minimal rest. Adding short
bursts of cardio between exercises will spike the body’s metabolic rate and torch tons of calories both during and after the workout. Warm up for five to ten minutes. Complete each exercise for one minute. Jump rope for 30 seconds to one minute between exercises. Repeat two to three times.
KETTLEBELL BURPEES
Place kettlebells on floor right outside feet and step or jump feet back to plank position. Do one push-up, keeping elbows close to body. Jump feet in. Jump up or stand up. Land with soft knees. Repeat.
You will need: One Jump Rope & Two Kettlebells
BACK-STEPPING LUNGE WITH OVERHEAD KETTLEBELL PRESS (30 seconds per leg)
Stand with feet hipwidth apart. Hold kettlebell at the right shoulder. Step back with right foot into a lunge position. Simultaneously press the kettlebell overhead. Step in and repeat.
KETTLEBELL SQUAT WITH UPRIGHT ROW
Stand with feet hip-width apart. Hold kettlebell between legs with both hands and squat down, bringing hips no lower than the knee line. Keep weight in the heels, core braced and chest lifted. Stand up and lift kettlebell to midchest keeping elbows wide and shoulders pressed down. Repeat.
Sit with feet on the floor or lifted for a more advanced option. Hold kettlebell with both hands. Lean back slightly, brace core and keep chest lifted. Rotate to the right, touching kettlebell to the floor. KETTLEBELL Repeat to the left side. RUSSIAN TWISTS
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recipe
REUBEN-ISH BOWL By Ilene Godofsky Moreno A much healthier twist on the classic NYC deli sandwich, this recipe is a flavor party in a bowl. Double your ingredient prep and pack a Reuben-ish sandwich for lunch the next day. 1 batch cooked Brown Rice (see below) 6 cups packed baby spinach 1 batch Baked Tofu (see below), sliced ½ cup sauerkraut ½ cup sliced pickles 1 batch Thousand Island Dressing (see below) Salt and black pepper, to taste D ivide the Brown Rice into 4 bowls. To wilt the spinach, put it in a pan with a splash of water and cook it over medium heat. Stir for about 2 minutes, until the spinach wilts. Spoon the spinach over the rice in the bowls. Layer the Baked Tofu, sauerkraut, and pickles over the spinach. Drizzle the Thousand Island Dressing on top, and sprinkle with salt and pepper.
BROWN RICE Total time: 45 minutes Active time: 45 minutes Makes: 4 servings 2¼ cups water or vegetable broth 1 cup brown rice Dash of salt I n a medium pot, bring water or vegetable broth to a boil over high heat. Add rice and salt, reduce heat to low, cover, and simmer for 40 minutes. Turn heat off and let rice sit for 5 minutes before serving. If you are not using the rice right away, store in an airtight container in the refrigerator for up to 4 days. BAKED TOFU Total time: 1 hour (plus time for pressing tofu) Active time: 10 minutes Makes: 4 servings
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The key to preparing restaurant-quality tofu dishes at home is pressing the water out first. Thirty minutes will do the trick, but if you’re able to plan ahead, a few hours (or even overnight in the fridge) will give your tofu a fantastic texture. Alternatively, for recipes that call for Baked Tofu, you can buy pre-marinated and prebaked tofu. On especially busy weeks I’ll go this route so I have a ready-to-go protein option. 1 (14-ounce) package firm tofu 1 tablespoon olive oil 1 tablespoon tamari 1 teaspoon rice vinegar 1/8 teaspoon garlic powder 1/8 teaspoon onion powder Cut tofu into ½- to 1-inch slices. On a cutting board, layer slices
of tofu between paper towels. Place a heavy item (a teakettle filled with water works great) on top (or use a tofu press if you’ve got one). Let the tofu sit for at least 30 minutes (or overnight in the refrigerator for extra-amazing texture). This will remove the excess water from the tofu and give it a better texture. P reheat oven to 400°F. Lightly grease a baking sheet. To prepare marinade, in a medium bowl, stir together the olive oil, tamari, rice vinegar, garlic powder and onion powder. Leave the tofu as slices or cut it into cubes. Toss the tofu with the marinade in the bowl and let it soak for 5 minutes. Spread the tofu out on a baking sheet. Bake 15
minutes, then flip and bake another 10–15 minutes (depending on the size of the pieces), until the desired crispiness is reached. Enjoy the tofu right away or store in an airtight container in the refrigerator for up to 4 days. THOUSAND ISLAND DRESSING Total time: 5 minutes Makes: 1 cup ¼ cup vegan mayo 1 tablespoon ketchup 1 teaspoon pickle brine 1 teaspoon maple syrup 1/8 teaspoon garlic powder Stir all ingredients together in a small bowl until smooth. Store in an airtight container in the refrigerator for up to 1 week.
feature
TO IMPROVE YOUR FITNESS By: Anja Springthorpe Garmin Vívosmart HR+
Moove Now GARMIN VÍVOSMART HR+ By tracking calories, steps, cardio workouts, running and even sleep, this activity band is everything you want in a fitness gadget. You’ll never have to use awkward chest straps since it comes with a built-in heart rate monitor. You can also review your fitness stats by syncing the device with the Garmin app. The Vívosmart HR+ is waterproof, but unfortunately has no option to track a swim workout. Although a little on the pricey side, the Garmin Vívosmart HR+ is an excellent fitness tracker combining technology with design and comfort.
MOOVE NOW If you are on a budget and don’t need your stats on a screen, the Moove Now may be the perfect fitness tracker for you. Worn on the wrist or ankle, the Moove Now tracks cycling, swimming, running, walking, boxing and even circuit training. The Moove app displays all of the data on your phone and comes with a smart audio coach designed to improve daily activities. The only downside is that the device doesn’t include a heart rate monitor or a screen, but the battery life is up to 6 months. Other than that, this is a superb all-rounder for tracking your workouts.
Price: $199.99 Heart Rate Monitor: Yes GPS: Yes | Waterproof: Yes Battery life: 5 days
Price: $59.99 Heart Rate Monitor: No GPS: Yes, if connected to phone Waterproof: Yes Battery life: 6 months
APPLE WATCH 2 For smartwatch fans, Apple has seriously stepped up fitness tracking with the Apple Watch 2. It comes equipped with a GPS, waterproof features and the tracking accuracy has improved. The Apple watch monitors heart rate and tracks a variety of workouts, daily steps as well as sleep. The vibration feature leads you through guided breathing practices and reminds you to get moving if you are inactive for too long. The biggest downsides are the price tag and the Apple Watch 2’s incompatibility with noniOS devices. However, the watch stores and plays your music via Bluetooth, a rare feature offered by most fitness trackers. Price: $269.00 Heart Rate Monitor: Yes GPS: Yes Waterproof: Yes Battery life: 18h
Apple Watch 2
LEAF HEALTH TRACKER The Leaf is not a traditional fitness tracker but a smart jewellery product designed to support female wellness. The Leaf connects to the Bellabeat app and tracks your steps, sleep, stress impact and menstrual cycles. Guided meditation and breathing practices support self-awareness and mindfulness. If you want in-depth data on your workouts, this tracker is not for you. But if you are looking for a holistic tool to track and improve your overall wellness, the Leaf may just be the right fit. Price: $129.00 Heart Rate Monitor: No GPS: No Waterproof: No Battery life: 6 months
Leaf Health Tracker
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eat fresh
S YOUR HEALTH WITH FISH By Chad Ruiz
It’s ubiquitous, it’s renewable, it’s extremely healthy and now Americans are finally buying into its nutritional benefits. It’s fish and it’s catching on according to the most recent study published by NOAA’S National Marine fisheries service.
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ince 2013, fish consumption in the US has been on a steady climb; enough so that the US now ranks second in seafood consumption, behind China. The Office of Disease Prevention and Health Promotion suggests Americans should consume between eight and 10 ounces of seafood each week - and for good reason. Loaded with omega-3 fatty acids, fish is a staple of the Mediterranean region. Studies show the people of this region suffer with heart disease and other inflammatory disorders less than any other locale. “Adherence to a Mediterranean diet confers a considerable reduction on Cardiovascular Disease (CVD) risk… even subjects with unhealthy
lifestyle behaviors may benefit from adherence to this diet…” states the ATTICA study published by several institutions including the University of Athens in Greece. Omega-3s are a vital part of cellular function but unfortunately, the body can’t produce these essential fats on its own. Thankfully, fish is loaded with omega-3s, more so than any other food group. “…omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions,” reports the Harvard T. H. Chan School of Public Health. Additionally, the Environmental Defense Fund’s (EDF) Seafood Selector suggests this super fat also aids depression and halts mental decline in seniors. If you’re not a fan of fish or cooking fish (or cooking in general), taking fish oil supplements is another way of consuming adequate omega-3s. However, the EDF cautions that fish oil capsules can accumulate contaminants so they suggest buying products made from purified fish oil. When picking fish at the grocery, the EDF advises consumers to choose eco-friendly varieties high in omega-3 fats and low in contaminants. Check out the EDF’s guide for picking the healthiest fish at www.seafood. edf.org/guide/best.
PICKING FISH RICH IN OMEGA-3 FATTY ACIDS, LOW IN CONTAMINANTS AND ECO-FRIENDLY: Albacore tuna from U.S. and Canada Wild salmon from Alaska (fresh, frozen or canned) Arctic Char Atlantic mackerel Sardines Sablefish Anchovies Rainbow trout *According to the Environmental Defense Fund Seafood Selector
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recipe
S O C A T H WITH SPICY RANCH S I F SRIRACHA SLAW FISH TACOS Ingredients Mi Rancho Organic Ancient Grain Tortillas Rainbow Trout Filets Pico de gallo (recipe below) Fresh Lime 1 package Riega Organic Fajita Seasoning for fish or vegetables 1/4 cup mustard 1 Tbs Avocado Oil 2 Tbs Water Spicy Ranch Sriracha Slaw (recipe right) Directions Make the Spicy Ranch Sriracha Slaw and Pico De Gallo first. Set aside. Wash and dry fish filets. Mix mustard, seasoning pack, avocado oil and water into a paste. U sing a pastry brush, spread mustard mixture on both sides of fish. Drizzle cast iron pot with avocado oil. Once pot is heated, cook fish on both sides until done. Heat tortilla’s in pan on both sides. { Spoon 1/2 cup slaw onto heated tortilla. | Crumble fish on top of slaw. } Sprinkle with fresh lime juice and top with pico de gallo.
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SPICY RANCH SRIRACHA SLAW Ingredients 2 cups pre-cut slaw vegetables 1/4 cup pumpkin seeds 1/2 cup fat free ranch dressing 3 Tbs Sriracha Sauce Directions Mix ranch dressing and Sriracha Sauce. Toss in slaw vegetables and pumpkin seeds. Spoon onto tortillas first. PICO DE GALLO 2 medium tomatoes finely diced 1/4 cup red onion, chopped 1/3 cup cilantro, chopped 1 fresh jalapeno, finely chopped 1/4 cup Braggs Italian Vinaigrette Dressing Directions Toss ingredients. Spoon on top of fish.
pets
WHAT IS A
HOLISTIC VET? By Liz McGehee
“Alternative,” “complementary” and “integrative” are a few of the synonyms used to describe holistic veterinary medicine. “Holistic” is used frequently to indicate natural medicine, but what does this term really mean?
I
t simply means treating the whole person, or pet in this case, by taking mental and social factors into account, rather than merely focusing on the physical symptoms of a disease. As with humans, there are homeopathic therapies and options out there for pets. Technically, standard veterinary medicine is holistic in nature. Since pets can’t tell us what is wrong, it is up to pet owners and veterinarians to figure out what is happening and why. Many physical symptoms and ailments are caused by mental, social and environmental factors, so this approach to diagnosis and treatment almost seems common sense. The American Holistic Veterinary Medical Association (AHVMF) distinguishes holistic veterinarians by their commitment to determine the best combination of both conventional and alternative therapies using gentle, minimally invasive techniques to address the needs of the whole individual. Arguably, traditional vets also deploy this approach. However, holistic veterinarians, like their tradition counterparts, are certified doctors of veterinary medicine, but, typically, they’ve sought out extra classes and certifications in holistic medicine post-graduation. Certifications might include veterinary chiropractic, home-
opathy, acupuncture, massage therapy and botanical medicine, for instance. Because there is no official certification or recognized specialty training, any vet can claim to be holistic. This is why it is so important to research your vet, read reviews and ask to see certifications. Holistic Veterinarian and Vet Guru blogger, Dr. Kramer recommends holistic medicine for preventative care or to treat recurring health issues. He also says to ensure the clinic practices holistic medicine; some clinics bring in specialized, traveling vets once a week. The American Veterinary Medical Association (AVMA) maintains that terms like “holistic” do not enhance the quality of care provided and that there is only one standard for veterinary medical care. But it is hard to deny the effectiveness of treating the whole individual.
To learn more about holistic veterinary medicine or to find a holistic vet year you, visit ahvma.org. INSPIRE HEALTH
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cover story
D
LIVE THE DECADENT LIFE WITH DIABETES
DEVIN ALEXANDER SAYS YOU CAN HAVE IT! By Patricia Danflous
Wow! That’s how most people respond when they first meet Devin Alexander. Her thick, glossy hair perfectly frames her glowing complexion. Her trim figure reflects strength and energy. It is her sparkling smile however, that you will always remember.
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ouble wow! That’s what you will say when you get to know her. Her professional credentials are exceptionally impressive. Alexander is NBC’s The Biggest Loser chef, a specialist in healthy comfort food, best-selling author, weight-loss coach, and her media appearances include The Today Show, Dr. Phil and CNN. Her personal life is equally inspiring. “I was bullied brutally as a kid because I was fat,” she says. “I tried every diet under the sun from the time I was eight until the time I was fifteen, but I just kept gaining weight. I eventually realized that I am incapable of following a diet and didn’t have success until I started to cut calories in creative ways. That’s what set me free.” Alexander not only lost 70 pounds, she has kept it off for almost 30 years without sacrificing her love for cooking and food. “To be honest, I never planned to be a chef,” she recalls. “Other people figured out what I could do and encouraged me. That’s how my career came about.” Living an awesome healthy life without cutting out a love for food has earned her a reputation as the go-to-expert for decadence without consequence. “You don’t have to deprive yourself to be fit and healthy,” she frequently advises. It is that philosophy and a strong commitment to helping others that motivated her to approach the American Diabetes Association (ADA) for
It was not easy to develop recipes which comply with the ADA guidelines, but the effort resulted in great dishes that look good. volunteer work – at the same time they were reaching out to her. “I was in a pretty serious car accident that shook me up and made me realize I needed to do something to give back,” Alexander said. “Knowing how serious the type 2 diabetes epidemic is and how diet is a control, I found the perfect match for me to make a difference.” Now, as an Ambassador for the ADA, the celebrity chef ’s latest cookbook is helping diabetics experience decadent eating without jeopardizing insulin levels. "You Can Have It!" features 125 original diabetes-friendly, comforting and delicious recipes. The book is a culinary road map for anybody who wants to be fit whether they are diabetic or not. Although it is diabetic focused and low in sugar content, Alexander’s recipes are also low in carbs and sodium. “I think the people who are going to first embrace the book are those who already eat healthy,” she said. “Then, they're going to very easily be able to bring over the people who think ‘diabetes food doesn't taste good’.” Don’t ask Devin to select her favorite recipe or her favorite decadent food. “That’s like asking a mother to name her favorite child,” she laughed. “You Can Have It!" has a Thai Shrimp Pizza that is shockingly good, but there is also a Japanese London Broil, German Chocolate Overnight Oats, and a chocolate pudding. Try the whipped topping with only six calories per tablespoon for something really fantastic. It was not easy to develop recipes which comply with the ADA guidelines, but the effort resulted in great dishes that look good, taste great, easy to make, and are affordable.”
Alexander no longer keeps her eye on calorie numbers although she is conscious of high calorie foods. “I don't count calories at all, honestly, but that said, I do have knowledge of what is good for you, and I actually enjoy reading labels. For me, it's about finding balance. I believe in having one serving of lean protein, one serving of a good-foryou-type carb, and then plenty of vegetables. That's how I construct every plate that I eat unless I purposely choose not to for a special occasion, like a party or going out to dinner.” “I eat less vegetables in restaurants than I do at
home, because restaurants often soak green beans in sugar, add bacon or use bacon fat for cooking without telling you. When people go out to dinner, they eat carbs such as bread, potato or rice with the meal, usually a glass or two of wine and dessert,” she said. “I count each one of those as a serving and just pick one. You should not have chocolate cake instead of a good carb on a regular basis, but when making selections, that's how I choose.” With a history of obesity, and an on-going love for food, Alexander has beaten the odds, successfully maintained weight loss and found a way to have it all. INSPIRE HEALTH
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SWEET SPICY
recipe
Pomegranate Pork Tenderloin By Devin Alexander
SERVES: 4 • SERVING SIZE: About 4 1/2 ounces • PREP TIME: 10 minutes • COOK TIME: 20–24 minutes
Ingredients 1 tablespoon pomegranate molasses 1 /2 tablespoon stevia honey blend sweetener (such as Truvia Nectar) 1/2 teaspoon dried red pepper flakes 1 teaspoon extra virgin olive oil 1 (1 1/4 pound) pork tenderloin, trimmed (1 pound after being trimmed) 1/4 teaspoon sea salt Freshly ground black pepper, to taste 1/8 teaspoon garlic powder Olive oil spray (propellant free) Directions Preheat the oven to 350°F. Line a medium baking sheet with nonstick foil. Add the molasses, sweetener, and red pepper flakes to a small bowl. Using a small whisk, stir them together until mixed well. Set aside.
Drizzle the olive oil evenly over the trimmed tenderloin. Using a pastry brush or your hands, rub it over the tenderloin to completely cover it. Then sprinkle the salt, pepper, and garlic powder evenly over it. If the tenderloin tapers at one end, tuck that end under just enough that it becomes the thickness of the rest of the tenderloin (this helps with even cooking). Heat a large nonstick skillet to medium high heat. When the pan is hot, remove it from the heat just long enough to mist it with spray. Add the tenderloin. Cook it until it is just browned all over, about 1 minute per face. Transfer the tenderloin to the prepared baking sheet. Using a small pastry brush, brush the pomegranate mixture on the top and sides of the tenderloin. Bake for 16-20 minutes or until the tenderloin is barely pink inside. Remove the baking sheet from the oven and tent the pork loosely with aluminum foil for 5-10 minutes. Transfer the tenderloin to a cutting board, reserving any leftover jus (pan juices). Slice the pork at a diagonal into thin slices. Transfer it to a serving platter or divide the slices among 4 plates. Drizzle the remaining jus evenly over the slices. Serve immediately.
Cook’s Notes Make sure to purchase a pomegranate molasses that is a pure pomegranate concentrate. Some are basically sugar water (if sugar is the first ingredient, definitely run!) with a bit of pomegranate flavor. Want to know which brands I use? I’m happy to share— just pop over to www.devinalexander.com/diabetes where I’ve set up a whole section of my website to provide info to help you get the most out of this book! CHOICES/EXCHANGES PER SERVING 1 g saturated fat 0 g trans fat 1/2 carbohydrate, 3 lean protein 160 calories
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3.5 g fat
75 mg cholesterol
210 mg sodium 460 mg potassium 5 g carbohydrate
0 g fiber 4 g sugars 24 g protein 280 mg phosphorus
mighty kids
BIKE SAFETY FOR KIDS:
HAND SIGNALS & MORE
M
By Michele Robert Poche
ay is National Bike Safety Month, and summer is just around the corner. With the National Highway Traffic Safety Administration (NHTSA) reporting increases in accidents every year, it’s a great time to teach your child the language of the road. Just as the operator of a car uses blinkers, brake lights and other indicators to let fellow motorists know his next move, so must the operator of a bike to protect himself and all others in the area.
IN ADDITION TO HAND SIGNALS, ALWAYS FOLLOW THESE BASIC SAFETY RULES: Wear a properly-fitted helmet that sits level on top of the head (not rocking forward, backward or side to side). Make eye contact with drivers before crossing the street. Inspect bike before usage. Is it adjusted to size properly? Are the tires inflated? Do the brakes work?
K N O W T H E S I G N A LS !
Left Turns. Using the left hand, release the handlebar and extend the arm straight out to the side until parallel to the ground. Maintain control of the bike with the right hand. Always remember to look before making the turn.
Right Turns. There are two choices. (1) Traditional: Do the left turn maneuver then bend the elbow to create a 90-degree angle. (2) Modern: Do the same maneuver as with the left turn but use the right arm.
Slowing or Stopping. Extend either arm downward at a 45-degree angle with the palm facing backwards. Apply the brakes slowly to avoid being hit from behind.
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discover
a g n i v a r C Burger?
Veggie Burger. Easy to find on menus and grocery shelves, veggie burgers are more popular than ever. But beware of ingredients like canola or corn oil, caramel coloring and hydrolyzed protein as they negate the nutrition.
TRY ONE OF THESE HEALTHY ALTERNATIVES TO RED MEAT By Michele Robert Poche
Beans. Black beans, lentils, chickpeas and fava beans (the last two can be used to create falafel) all make great substitutes in burger patty recipes. And bonus! They’re higher in fiber and lower in calories.
H
amburgers. They’re available on just about every corner. They’re a staple on most family dinner tables. And, well, sometimes there’s just nothing better than a good, old-fashioned burger. Well, except when you’re looking out for your health. According to the American Heart Association, red meat has more cholesterol and saturated (bad) fat than many other foods that can be used to create amazing substitutes for the classic burger. Even if you are doing a Keto or Paleo diet, you will want to pay attention to healthy fats. If your burger contains red meat, make sure it is lean Angus. If you don’t want to
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Fish. Heart-healthy and chock full of omega-3 fatty acids, salmon, tuna and amberjack all perform well as filets on the grill. Or they can be chopped and combined with other ingredients to make patties (see recipe).
SALMON PATTIES … MADE EASY
switch cold turkey, try cutting your red meat with one of these substitutions. No one says you have to go all in at once.
Turkey. Ground turkey makes an impressive facsimile for ground beef in almost any recipe. Be sure to look for 90% lean or higher varieties made with white meat (turkey breast) to keep the saturated fat levels down.
• 15 oz. canned salmon • 1 tablespoon onion powder • 1 egg • ½ cup whole grain flour • 1 ½ teaspoons lemon juice • Salt & pepper to taste • 3 cups butter • ¾ cup panko breadcrumbs
B lend first six ingredients in a bowl and shape into patties. C oat both sides evenly with cornmeal. F ry patties in melted butter on medium until brown (5 minutes per side). Keep fish from sticking AND give it extra flavor by grilling it between two large slices of onion. Little to no oil is needed so you’ll save calories and fat. And be sure to preheat your grill for faster, more even cooking (15 minutes for gas and 30 for charcoal).
healthy mind
By Anja Springthorpe
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rounding, also called earthing, relates to direct skin contact with the Earth’s surface. Connecting bare feet or the palms to the ground exposes the body to subtle electrical currents emitted from the surface. This practice has been associated with health benefits for centuries. In fact, research conducted by Polish neuroscientists found that grounding to the Earth’s electrical currents equalizes the electrical charge of the body. This equalizing is proposed to yield the beneficial effects for our well-being. The Journal of Inflammation Research published a review of contemporary studies on grounding in regards to inflammation, immune response, wound healing, pain as well as auto-immune diseases. Across all studies, grounding improved well-being, reduced pain and increased recovery time after illness or injury. Receiving Earth’s electrical charge appears to increase white blood cells and cytokines, both essential for immune as well as inflammatory processes. A well-balanced immune system is better equipped to resolve inflammation, the main culprit for many diseases such as type 2 diabetes, cancers, skin conditions, depression or heart disease for example. In fact, the authors of this review concluded that earthing is a “natural, and accessible health strategy against chronic inflammation.”
Another noteworthy finding is the effect of grounding on the diurnal rhythm, a complex hormonal cycle synchronized with day and night. Lifestyle, sleeping patterns or sustained stress can influence the diurnal cycle. Specifically, the production of cortisol can be significantly impacted by these external factors. Cortisol is not just our main stress hormone, but it is also involved in a number of essential functions. Cortisol regulates blood sugar, metabolism, inflammation, cognitive function, hormone balance and immune function. An imbalance in cortisol levels can impact our health considerably. A study published in the Journal of Alternative and Comple-
Cortisol regulates blood sugar, metabolism, e inflammation, cognitiv function, hormone balance and immune function. mentary Medicine found that grounding normalized diurnal rhythms as well as balanced cortisol levels within eight weeks. Participants of this study reported improved well-being, better sleep and reduced perceived stress. Modern lifestyles provide little opportunity to connect to the Earth’s surface. Unless at the beach, we are often reluctant to walk barefoot. Considering the ever-growing body of research on grounding, we ought to rethink our habits. Kicking off those shoes and reconnecting with Earth on a daily basis can increase health, longevity, well-being and overall happiness.
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fashion
There are so many things to like about the fashions coming from New York Fashion Week this year. Designers are bringing back that retro vibe with appliqué on everything from jeans to t-shirts paired with skinny jeans, jeweled slides and Audrey Hepburn sunglasses. Some of our favorites include chiffon fabrics and pom pom earrings. The trend combines day-wear and night-wear to an all day stylish work-wear. Leave the suit at home and take your new style to work.
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Sunglasses of all shapes, that could have made it backstage at a Beatles performance, are paired with hats from floppy straw hats to berets. Anything goes as long as it’s a statement maker.
You don’t have to be 20 to like this year’s spring fashions. Statement accessories can be incorporated to any wardrobe regardless of your age.
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recipe
VERY VANILLA
N A G VE
Total time: 55 minutes Active time: 15 minutes Makes: 12 cupcakes
CUPCAKES By Ilene Godofsky Moreno
Wasn’t it just the most exciting thing ever when someone would bring cupcakes to school on their birthday? This recipe is a throwback to the vanilla-on-vanilla childhood birthday fun. Ingredients VEGAN “BUTTERMILK” ® 1 cup nondairy milk ® 1 teaspoon apple cider vinegar DRY ® 2 cups spelt flour ® 1 cup coconut sugar ® 1½ teaspoons baking powder ® ½ teaspoon baking soda ® ¼ teaspoon salt WET ®½ cup vegan butter or coconut oil, melted ® 1 tablespoon vanilla extract VANILLA FROSTING ® 3 cups powdered sugar ® 1 cup vegan butter ® 1 teaspoon vanilla extract ® Splash of nondairy milk, as needed to blend TOPPING Vegan sprinkles
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Directions P reheat the oven to 350°F. Grease a muffin tin or line it with baking cups. I n a small bowl, stir the nondairy milk and apple cider vinegar together to create vegan “buttermilk.” Let the mixture sit for at least 10 minutes. In a large bowl, whisk the dry ingredients together. Stir the wet ingredients into the small bowl with the “buttermilk” mixture. Transfer the contents of the small bowl to the large bowl, and mix until the wet and dry ingredients are smooth. Spoon the batter into the muffin wells, until each is about three-quarters full. Bake for 25 minutes, until lightly golden.
While the cupcakes bake, prepare the vanilla frosting by combining all the frosting ingredients together in a blender or in a bowl with an electric mixer. Remove the cupcakes from the oven and transfer them to a cooling rack. Let them cool completely, then top them with the frosting and sprinkles and serve or store in an airtight container.
