INSPIRE
Empowering Natural Living
Vertigo 101: The Causes, Symptoms and Treatments FIND YOUR BALANCE
EAT FRESH
Eggs
What’s Good For The Heart IS GOOD FOR THE BRAIN
Kino Mac Gregor INSPIRES HEALTH THROUGH YOGA BALAN CE, STRENGTH AND SPIRIT
INSPIRE HEALTH
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contents o g i t r e V 101:
7
THE CAUSES, SYMPTOMS AND TREATMENTS
3 SUPER FOOD Watermelon
EAT FRESH
s g g E
12 2
5 HEALTHY BODY Vitamin C
6 NATURAL BEAUTY
All-Natural Facial Scrubs
8 EXERCISE
Find Your Balance
10 RECIPE
Vitamin C Smoothie
11 RECIPE
Tamari Chicken
13 RECIPE Shakshuka
16 PETS
The New Family Pet
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Kool Kino
KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA 18 FEATURE
When Your Teen Should and Should Not Get a Nose Job
19 RECIPE
Easy Watermelon Cake
20 DISCOVER
Healthy Eating on Vacation??? Yes, It Can Be Done!
21 HEALTHY MIND
What’s Good For The Heart Is Good For The Brain
22 FASHION Beach Bound
24 RECIPE
Parmesan Garlic Squash "Fries”
super food Picking a ripe watermelon may seem daunting, but here are a few simple tricks when choosing a tasty and nutritious treat:
n o l e m r e t Wa By: Anja Springthorpe
W
atermelons are not only a refreshing treat on a hot summer day, but also pack a punch when it comes to nutritional value. They contain more than 90% water as well as minerals, vitamins and electrolytes. This unique nutritional profile makes watermelon juice an excellent way to hydrate. In fact, research conducted by the University of Aberdeen Medical School, found that watermelon juice hydrated more effectively compared to water or conventional sports drinks. Watermelons provide ample nutrition but little calories. One cup contains less than 50 calories, making it a superfood that protects the waistline. According to a study published in The Journal of Nutrition, the amino acid L-citrulline found in watermelons increases fat-burning capacity by 13% and speeds up muscle recovery after workouts. Based on these facts, the juice appears superior for hydration and exercise recovery compared to pricy, sugar-laden sports drinks. Working out in the sun? Watermelons contain lycopene, a carotenoid protecting from damage by ultraviolet rays and premature aging of the skin. Lycopene reduces inflammation and has been found to protect against heart-disease and cancers.
• A ripe watermelon feels heavy and provides a deep, hollow sound when tapped. • Another indicator is the color of the underbelly (the part of the watermelon that did not receive much sun during growth). Avoid white patches and look for watermelons with yellow underbellies. • Once you pick your watermelon, consume as quickly as possible and avoid storing cut slices for long periods. Storage significantly reduces levels of lycopene, vitamins and minerals.
r as 90% wate erals, in well as m s and vitamin ytes electrol
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editor’s letter “Balance, peace and joy are the fruit of a successful life. It starts with recognizing your talents and finding ways to serve others by using them.” —Thomas Kinkade Balance—what a great topic for this issue of Inspire Health. It seems today we have more help than ever to create balance in our lives: apps, webinars, seminars, life coaches. But still, it seems there is just not enough time to get it all done. I’m sure there are moms out there with super powers who find the time to accomplish everything, but for myself, it’s difficult. Feed your kids a balanced breakfast.
Balance your kids’ activities.
Eat a balanced meal.
Balance your diet with exercise. Balance your work and home schedules.
Balance your checkbook.
I hope this issue of Inspire Health inspires you to find balance in many ways. Brew yourself some green tea and read how Kino MacGregor inspires health and balance through yoga. Let Courtney show you a few poses that improve balance. Anja, our nutritionist, reveals how eating for a healthy heart balances a healthy mind. Once you have taken a minute to relax and read about balance, I know you will be encouraged to balance your own life. Start with an app, a webinar, an event or, like myself, find a life coach. The first thing we worked on was, you guessed it, balance. There must be something to it, right? May you find balance, peace and joy. Suzanne Fox
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 Courtney Farnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz
Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas
EXERCISE SPREAD Photography Richard Vallon with Orleans Image Consulting
*Active wear on page10 provided by Jill Yoga © 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 entertainment 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. V9
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recipe
C n i m a t i V SMOOTHIE Ingredients ® 1 cup orange juice ® 6 large ice cubes ® 1 cup frozen strawberries ® 1 inch piece of fresh ginger ® ¼ red bell pepper ® 1 TBSP Swerve, Confectioners Sugar Directions Add all ingredients to a high powered blender. Blend for 45 seconds. Enjoy!
Nutrition Facts Serving Size: 1 (418g) Servings 1 Amount Per Serving
Calories 170
Calories from Fat 10 % Daily Value*
Total Fat 1g Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 5mg
2% 0%
0% 0%
Total Carbohydrates 48g
16%
Dietary Fiber 5g Sugars 28g Protein 3g
20%
Vitamin A Vitamin C Calcium Iron
Makes 1 serving
25% 390% 6% 6%
* Percent Daily Values are based on a 2000 calorie diet.
INSPIRE HEALTH
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natural beauty
Scrubs
ALL-NATURAL FACIAL
F
acial exfoliating is the removal of dead skin cells, resulting in a fresh and glowing complexion. If you suffer from sensitive skin, exfoliating with commerical facial scrubs can leave you with irritated, raw-looking patches. Many commercial scrubs contain industrially-produced microbeads. These small plastic particles may be too harsh for delicate facial skin. They also have been found to accumulate in the oceans, posing a real environmental problem. While leading skin care companies now replace microbeads with more sustainable options, making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals or gritty scrubs. You don’t have to look far to find the right ingredients to make your own facial
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By Anja Springthorpe
scrub. In fact, your kitchen is likely to provide several suitable exfoliators. Baking soda, sugar, coffee, oatmeal and sea salt are common ingredients in homemade scrubs. Mixed with olive oil, coconut oil or honey, these scrubs can be part of your daily routine, leaving you with soft, fresh looking skin. Very sensitive skin can be exfoliated using ground oatmeal mixed with kefir or organic honey. A scrub made with ground coffee powder and coconut oil will leave your face glowing. Ground eggshells also provide a good base for an exfoliator. Bake eggshells for five minutes at 400 degrees Fahrenheit, grind in a coffee-grinder and mix with an oil of your choice, honey or natural yogurt. Exfoliating creates a healthy skin tone, smaller pores, improves absorption of creams and helps smooth makeup coverage.
Making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals.
with b made der u r c s A ow coffee p ground conut oil and co our face ve y will lea ing glow
RELAXING LAVENDER FACIAL SCRUB Ingredients • 1 cup brown sugar • ½ cup coconut oil • 5 drops lavender essential oil • 2 teaspoons organic raw honey Directions Combine all ingredients in an airtight container. The facial scrub can be stored for up to 1 month. Use 1 teaspoon to scrub face, rinse with warm water.
o g i t r e V 1 0 1 THE CAUSES,SYMPTOMS
wellness
AND TREATMENTS By Michele Robert Poche
Vertigo is the feeling of motion, spinning and tilting in the absence of any movement. Although it can be quite debilitating, this compromised balance condition is actually quite common and can usually be resolved quickly and easily. WHAT CAUSES VERTIGO? Typically, the disorder is brought on by an inner ear problem such as Meniere's disease or BPPV (benign paroxysmal positional vertigo, which occurs when tiny calcium particles get displaced in the ear canal) but it can also result from an injury, stroke, tumor or as a medication side effect. WHAT ARE THE SYMPTOMS? • spinning • swaying • l oss of balance, particularly when the head changes position • nausea • vomiting • n ystagmus (abnormal, jerky eye movements)
WHAT ARE THE TREATMENTS? Time. Sometimes the body adapts to the inner ear changes and the problem subsides. Physical therapy. Vestibular rehabilitation helps train your other senses to compensate. The Epley Maneuver. For BPPV specifically, the American Academy of Neurology recommends this exercise to assist in relocating the displaced particles in the ear canal. It is often performed by a medical doctor. Video demonstrations can be found on YouTube.com. Medication. Indirect remedies are available to address issues such as inflammation that can cause vertigo or nausea that can result from it. Home remedies can be found at health.facty.com.
Surgery. When vertigo is caused by injury or a tumor, more aggressive methods are needed. CAN VERTIGO BE PREVENTED? It’s difficult to prevent but
some repeat sufferers have reported success by using allergy medications and nasal sprays to keep the Eustachian tube and all other passages clear.
en loss of balance wh ion it head changes pos
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Find exercise
L
ife is all about balance. Americans spend too much time balancing work, checkbooks and social lives and too little time working on physical balance— the ability to control body position while moving or stationary. Balance is the key to all functional movements. It controls posture and allows you to walk, run or bicycle without assistance. Balance is important for injury prevention, joint stability, movement coordination and mental health. Yoga balance poses align the body’s center of gravity with Earth’s
YOUR BALANCE gravitational field, placing the body in equilibrium with a fundamental force of nature. To master a balance pose, one must constantly focus and refocus on the body’s position relative to the environment, thus increasing awareness and bringing equanimity to mind, body and spirit. Practice yoga balance poses three or more times per week to lengthen and strengthen muscles of the arms, legs and core. Hold each pose for 30 seconds to one-minute. Focus on relaxing the mind and taking deep breaths in through the nose and out through the mouth.
MOUNTAIN POSE
(Tadasana) - The foundation of all yoga poses • Stand with feet together, arms relaxed by sides and palms facing forward. • Let bases of the big toes touch and keep heels slightly apart. • Lift the chest. Gently pinch the shoulders back. • Engage the core by drawing the navel inward, tipping the pubis upward and the tailbone downward. • Breathe.
By Courtney Farnet
WARRIOR I
(Virabhadrasana I) • From Mountain Pose, take a three- to four-foot step back with the right foot. Keep heels aligned. • Left foot is turned at a 90-degree angle and right foot is flattened at a 30to 60-degree angle. • Square the hips and shoulders to the front. • Drop the hips down and check that the front knee is bent directly over the ankle to protect the knee joint. • Lift the arms overhead, palms facing each other and eyes forward. • Draw the abdominals in and breathe deeply. • Hold for 30 seconds to one minute. Repeat on other side.
*Active wear provided by Jill Yoga
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WARRIOR II (Virabhadrasana II)
• From Mountain Pose, step out to the side with the right foot. Drop the heel to flatten the foot at a 15- to 30- degree angle. • Left foot is at a 90-degree angle with the knee directly over the ankle. • Open the hips and shoulders to the side and keep the shoulders directly over the hips. • Reach the arms out, press the shoulders down and feel length and energy through the fingertips. • If able, drop down so the left thigh is parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.
These and more yoga poses at www.inspirehealthmag.com
WARRIOR III (Virabhadrasana III) • From Mountain Pose, take a long step back with the right leg into a high lunge position. Keep the right heal lifted and the left knee slightly bent. • Gently lower the torso over the left knee. • Reach both arms overhead and parallel to the floor. Keep palms facing each other. • Begin to lift right leg as the left leg simultaneously straightens. Drive the left supporting heel into the floor, keep the knee soft and engage the core. • Aim to get arms, torso and right leg parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.
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healthy body Vitamin C-rich ly foods are general t low in calories bu tal high in fiber—vi for weight loss.
I
By Anja Springthorpe
t is well known that vitamin C is found predominantly in plant foods such as fruits and vegetables. What is less known is that some living organisms can in fact produce their own vitamin C. Because of evolution, we humans and a few other mammals, along with some fishes and birds have lost this ability, therefore we must ensure adequate intake of dietary vitamin C. Vitamin C is essential for health. Without it, immune cells work less efficiently, increasing the risk of viral or bacterial infections. It is needed to produce collagen, the structural component of skin and connective tissue. Lack of sufficient collagen results in loss of skin elasticity and firmness, the main culprits for wrinkles and premature aging. Vitamin C also is a major antioxidant, providing protection from free radicals. Toxins, chemicals and other environmental pollution can lead to high levels of free radicals causing damage to skin cells and other tissues. Researchers found that protection from free radicals reduces the risk of chronic diseases, cancers and cardiovascular diseases.
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Vitamin C is a major antioxidant, providing protection from free radicals. It does not stop there. Vitamin C also has been associated with weight loss. Vitamin C-rich foods are generally low in calories but high in fiber—vital for weight loss and to produce the amino acid carnitine which enables burning of stored fat for energy production. Vitamin C deficiency is more common than you think. It’s usually caused by a lack of adequate dietary intake of fresh fruits and vegetables. Smoking and alcohol consumption also significantly reduces vitamin C levels. Signs of vitamin C deficien-
cy include easy bruising, frequent infections, gum disease, slow wound healing or low resistance to stress. Experts suggest a daily intake of 70-90 mgs of vitamin C per day. This is the equivalent of half a cup of sliced bell pepper, one large orange, two kiwi fruits or one cup of fresh strawberries. While fresh food is always superior, supplements are readily available at relatively low costs. However, keep in mind that some digestive systems can be sensitive to vitamin C supplements. Choose a buffered vitamin C product. These are gentler on the stomach, reducing the risk of diarrhea or nausea.
i r a m TaChicken
Ingredients ® 2 tablespoons coconut oil ® 2 pounds boneless, skinless chicken thighs, cut into bite sized pieces ® ½ teaspoon fine sea salt ® ½ cup chicken bone broth ® ¹⁄3 cup Swerve Confectioners Sugar ® ¼ cup tomato sauce ® ¹⁄3 cup coconut aminos or wheat-free tamari ® 1 tablespoon coconut vinegar or apple cider vinegar ® ¾ teaspoon crushed red pepper flakes
® ¼ teaspoon grated fresh ginger ® 1 clove garlic, smashed to a paste ® Scallions, sliced on the diagonal, for garnish ® Sesame seeds, for garnish Directions H eat the oil in a large wok or castiron skillet over medium-high heat. Wash and pat chicken dry with a paper towel. Season well on all sides with salt.
recipe P lace chicken in the wok and stirfry on all sides until light golden brown, about 4 minutes. Remove chicken and set aside. Add the broth, Swerve, tomato sauce, coconut aminos, vinegar, red pepper flakes, ginger, and garlic to the wok and whisk to combine. Simmer until reduced and thickened, about 10 minutes. R eturn chicken to the wok and simmer 5 to 10 minutes, until sauce is thickened and chicken is warmed through. Garnish with scallions and sesame seeds and serve over fried rice, if desired. S tore in an airtight container in the refrigerator for up to 4 days. To reheat, place in a lightly greased skillet over medium heat for 5 minutes, stirring occasionally, or until heated through. Makes 4 servings.
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eat fresh
EAT FRESH By Anja Springthorpe
12
s g Eg
E
ggs have been a pantry staple for centuries. Unfortunately, they have been the center of some debate in recent years. While dieticians and nutritionists hail eggs as superfood, others warn of the “high” cholesterol content of the egg yolk. However, recent studies found that elevated cholesterol and risk of heart disease is mainly caused by excessive intake of saturated fats combined with a genetic predisposition. Dietary intake of cholesterol has little impact on blood cholesterol levels. Eggs should not be avoided. In fact, they should be on our plates on a regular basis. An excellent source of lean protein as well as a nutritional powerhouse, eggs provide more than 13 essential nutrients including vitamin B12, Vitamin A and Selenium, which plays a key role in a healthy metabolism. The nutrients are found in the yolks while the whites are mostly protein, which keeps hunger at bay on fewer calories. Regular consumption of eggs for breakfast can aid weight-loss and weight management. To get the most nutrition from egg dishes, opt for fresh, pasture-raised eggs. Free-roaming chickens feeding on grass, insects and seeds gain optimal nutrition which translates into better quality eggs. Compared to mass-produced supermarket eggs, fresh, farm eggs are nutritionally superior as well as better for the environment and free of animal cruelty. If you are not lucky enough to raise your own chickens, find a local farm or farmers market to purchase your eggs. Compared to meat, they are a considerably cheaper source of protein, so it is worth spending a little extra to get fresher, tastier eggs while also boosting your intake of essential nutrients. Poached, baked or boiled eggs are healthiest options because frying and scrambling increases saturated fat content. Contrary to common opinion, eggs are more than breakfast food.
SHAKSHUKA EGGS IN SPICY TOMATO SAUCE Ingredients ® 3 tablespoons olive oil ® 1 medium red onion, sliced ® 1 bell pepper (red or orange), thinly sliced ® 1 Bird’s eye chili pepper, finely sliced ® 2 cloves garlic, crushed ® 1 tablespoon paprika powder ® 2 teaspoons ground cumin ® 1 large can crushed tomatoes ® Salt and pepper ® 8 eggs Directions: In a large skillet, heat olive oil. Add onion, pepper and chili until vegetables soften. Add garlic, paprika
and cumin. Cook until fragrant, about 2 minutes. Add tomatoes, salt and pepper to taste and simmer for 10 minutes. Using a large spoon or ladle, make a small well on the side of the pan and break one egg into the well. Repeat with remaining seven eggs. Carefully spoon a little of the sauce over each egg. Simmer mixture on lowest heat until eggs are set but still runny, about 8 minutes. Add some additional salt and pepper if desired and serve with crusty bread.
Total time: 35 minutes Serves: 4
rovide eggs p 3 essential han 1 more t nutrients
A couple of boiled eggs in the fridge make a quick, healthy snack. Many Moroccan tagine dishes use baked eggs instead of meat, making this "eat fresh favorite" a healthy and satisfying mid-week dinner. Visit healthline. com for 6 Reasons Why Eggs are the Healthiest Food on the Planet! INSPIRE HEALTH
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cover story
Kool Kino
KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA By Chad Ruiz
Miami native Kino MacGregor creates a beautiful, successful career from her passion, love and commitment to the practice of Ashtanga yoga.
Y
oga is introspective. It forces us to look inward, to linger and meditate upon our thoughts, emotions, weaknesses and strengths. And while doing so, our inner radiance glows brighter, eventually mending internal and external conflicts. When Miami-native Kino MacGregor practiced yoga for the first time at 19 years old, something sparked. “When I finished my first yoga class, a deep feeling of peace washed over me. After that I knew I wanted to keep practicing,” MacGregor said. She dove head-first into it, reading books and practicing techniques on her own. It wasn’t until several years later, when she joined her first Ashtanga class, that MacGregor found her calling. “It was out of a period of deep searching that I decided to dedicate myself to the practice of yoga,” particularly Ashtanga yoga. Since then, MacGregor has authored four yoga books, opened the Miami Life Center (a holistic health
and yoga studio) and most impressively, received her certification to teach Ashtanga from its founder, teacher Sri. K. Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India. “Within a year of Ashtanga yoga practice I was traveling to India to meet Sri K. Pattabhi Jois, Guruji, and it was really this meeting that changed the course of my life,” MacGregor said. With less than 100 certified Ashtanga yoga instructors in the U.S., and even fewer receiving certifications from Guruji, MacGregor is elite. What’s so special about Ashtanga yoga? According to the Yoga Journal, it’s physically demanding and generates “an internal heat designed to purify the body” as you quickly change between poses. Yes, it strengthens the core and tones your muscles but MacGregor focuses on the deeper benefits of yoga. “Yoga has the potential to establish health in the physical body, healing in
the emotional body and high levels of awareness in the spiritual body. Each individual posture has documented positive impacts on overall health and well-being and yoga poses can in fact be used therapeutically.” MacGregor knows firsthand the healing power of yoga. “Depression has been my biggest medical roadblock. I’ve struggled through periods of depression since I was nine years old,” she said. “The practice gave me the foundation of a calm and clear mind. Meditation, yoga, a good therapist and a daily connection to God are my keys to healing depression.” Yoga for Beginners If you’re trying out yoga for the first time, MacGregor says to “start where you are” and focus your thoughts “on the inner experience.” “While the physical poses of yoga are the foundation, they are not, in fact, the goal,” she said. “You have to learn to believe in yourself and your own sense of worthiness. As
I always say that when you practice yoga, you can change your world one breath at a time. 14
you commit to taking the practice into your life with as little as five minutes a day, you will feel the essential nature of your spirit infusing every moment of your life.” MacGregor believes with regular practice, you’ll begin to “feel renewed, restored and reborn.” The first step is to believe you can do it. “When I was younger, I never believed I could do it, that is, live my dreams. But looking back now, I can see all I was missing was faith. If you have faith, then the world changes.” Healing Power of Yoga In addition to the internal healing provided by yoga, the practice has numerous physical advantages too. There are copious types of yoga exercises, but most, if not all, concentrate on breathing, meditating and contorting your body into various postures. These actions, according to the American Osteopathic Association (AOA), stretch and flex muscle groups and aid the “body’s natural tendency toward health and self-healing.” “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” stated Natalie Nevins, Doctor of Osteopathic Medicine, a board-certified osteopathic family physician and a certified Kundalini yoga instructor. Yoga also protects against injury, improves cardio
and circulatory health, sheds excess fat, increases muscle strength and flexibility, improves breathing and maintains a healthy metabolism. Additionally, the government-backed National Center for Complementary and Integrative Health (NCCIH) reported that one “study of 90 people with chronic low-back pain found that participants who practiced lyengar yoga had significantly less disability, pain and depression after six months.” And another study funded by NCCIH involving several hundred adults “suggested that 12 weekly yoga classes resulted in better function than usual medical care.” “Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind,” states the AOA. Dr. Nevins reaffirms MacGregor’s healing message, stating that “regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.”
MacGregor says Ashtanga yoga is a powerful blend of movement, poses and breathing. “Every practice is built on the unique synergy between breath, posture and focal point. My personal style of teaching is about empowerment. Without my daily discipline, meaning, without getting on the mat and practicing every day, there is no way I could be the person that I am.” Ashtanga is so powerful, MacGregor says, that when performed correctly and religiously, it can replace your other exercise routines. MacGregor plans to continue teaching her students and her one-million-plus social media followers how they too can use yoga to change their lives.
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pets
w e N e h
TFAMILY PET By Patricia Danflous and Michele Robert Poche
Why did the chicken cross the road? You don’t have to think twice to answer that age-old riddle, do you? More than likely that’s the first riddle you remember learning.
T
here are hundreds of chicken jokes and riddles laying around and cracking people up. But there’s no laughing about it when it comes to raising chickens in your backyard. Choosing a chicken as a family pet is chic, trendy, productive and egg-citing! Imagine the benefits and fun in cooking with eggs less than a few hours old. Wouldn’t one of those creatively constructed chicken coops add some distinction to your yard? Hatching chicks, raising chickens and gathering eggs is a good, interactive introduction to urban farming that also provides an educational experience for the family. Lessons in responsibility come with raising chickens, too. You will be collecting eggs daily and cleaning the waste on a regular basis. So, what comes first, the chicken or the egg?
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Let’s start with incubating fertilized eggs to hatch. If you don’t have any chickens or a rooster yet, visit a hatchery or search for fertilized eggs online.You will need an incubator, preferably one with a turning feature or a brooding hen who will keep the eggs warm. The incubation process takes 21 days before the baby chicks peck their way through the shell. Within three or four hours after hatching, the newborn chicks will be fuzzy, dry and ready to move on to a brooder, a heated enclosure, for about six weeks. A cardboard box, heat lamp and shavings may be all you need for an effective brooder. While the baby chicks are growing, concentrate on getting their next home ready. Design and build your own coop or buy one already assembled. As the backyard chicken craze continues to expand, there are an increasing number of coop designs. It's important to do your homework first. Use these tips to get started.
1.
Research the laws in your area. Many communities have rules against or guidelines for keeping chickens. It’s important to be fully informed before you take on any expenses or, for that matter, chickens. (Pro Tip: The presence of roosters is often prohibited.)
2.
Decide on your number of feathered friends because each chicken requires a minimum of four square feet of living space if they roam during the day and at least 10 square feet if they are always confined. Water and feeder accessories should sit about 8 inches above the ground.
3.
Design your coop. A perfect opportunity to create something uniquely yours, the project doesn’t have to be complicated. Using one of the countless, free blueprints available online and a few household scraps, you can build your coop for often less than $100.
4.
Keep your chickens healthy. Insulate and ventilate the henhouse to keep everything inside warm and fresh. And be sure your structure is human-friendly with access doors and/or drawers so you can get in there to clean it thoroughly.
5.
Keep your chickens happy. Include ample perching areas for roosting and nesting boxes for egg production. Provide a dust bathing area where they can dig holes and dust themselves with dirt to control external parasites. For tamer pets, visit with them often.
6.
Keep your chickens safe. Elevate the facility and choose quality latches to keep predators out. (Pro Tip: Before use, your coop can be tested for security by leaving raw meat locked within it a few nights to determine if intruders can break in.)
There is much more to learn about incubating and raising chickens as well as making sure that you have considered health concerns for your family. Detailed information is available from the USDA, local hatcheries, and websites such as mypetchicken.com.
If you’re raising chickens in cold climates, you know that keeping water in open areas from freezing can be a problem. The solution? Put a few ping pong balls in the water. The slightest breeze will blow them around and create waves in the water to keep ice from forming. INSPIRE HEALTH
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feature WHEN YOUR TEEN SHOULD AND SHOULD NOT
Get A Nose Job By Cathy K. Hayes
Y
oung people love their nose jobs. In fact, rhinoplasty is far and away the No. 1 cosmetic-surgical procedure performed for patients who are ages 13 to 19, according to the American Society of Plastic Surgeons. Teenagers aren’t the only ones intrigued by the idea of changing the way their noses look, though. It’s also in the top five procedures for people of all ages. But that said, is a nose job right for everyone who wants one? Not necessarily, says Dr. Deepak Raj Dugar (www.scarlessnose.com), a world-renowned Beverly Hills plastic surgeon who specializes in the Scarless Nose™, or closed rhinoplasty, procedure that leaves no sign of an incision. “Sometimes I tell patients, ‘Your nose looks great with your face. Don’t touch it,'" Dugar says. Other than the “everything looks fine, why mess with it” message, he says a few considerations to take into account before deciding on a nose job include: •Nasal maturity. Although young patients might want rhinoplasty, Dugar says it’s important to wait until the nose is ready. “You don’t want to have surgery and then the nose continues to grow later,” he said. Generally, when someone reaches about age 15, the nose cartilage and bones are mature. • Emotional maturity. It’s important that the patient understands the implications of the surgery and understands the risk and purpose as well, Dugar says. “If they do understand those things, then they are ready to move ahead with the surgery,” he said. “But if they don’t have a good understanding, perhaps they should wait.” • Realistic expectations. Patients need to realize what can and can’t be done with a nose job, and what they should expect to see in the mirror when the surgery and the recovery time are over. “When the patient thinks you
18
are delivering one thing and the surgeon thinks he or she is delivering another, that’s when most problems happen,” Dugar said. • Body dysmorphia. About one in 50 people suffer from body dysmorphic disorder, a psychiatric condition that causes them to agonize constantly over real or perceived flaws with their bodies, according to the Anxiety and Depression Association of America. Dugar says nearly everyone has such concerns at some time, but people with body dysmorphia can’t shake their negative feelings, and plastic surgeons need to counsel them. If someone’s problem with their appearance is strictly psychological, cosmetic surgery isn’t going to solve things and they sometimes end up getting repeat surgeries. “When I see people who keep getting surgery after surgery,” he said, “I feel bad for them because they are being abused by these unethical surgeons who are money hungry and just operating for cash.” Dugar has one additional piece of advice. He says plastic surgeons often concentrate on specific procedures, so anyone considering cosmetic surgery should seek a surgeon whose experience lies in the procedure they desire.
ABOUT DEEPAK RAJ DUGAR, M.D. Dr. Deepak Raj Dugar (www.scarlessnose.com) is a world-renowned, Beverly Hills plastic surgeon. Referred to as the “Celeb Scarless Rhinoplasty Plastic Surgeon” by E! News, he has become famous for his Scarless Nose™(closed rhinoplasty) technique and his non-surgical approach to the face and body. He has served as a medical contributor and advisor to E! News, Sirius XM Radio, Huffington Post and ABC News regarding cosmetic procedures used by Hollywood celebrities. His research in the medical field has been published in peer-reviewed journals and he continues to lecture and teach at national medical conferences around the country.
y s a E
recipe
WATERMELON CAKE Ingredients
® 1 Seedless watermelon ® Berries and mint for decoration
Directions
Cut the ends off the watermelon. Stand on one end. T ake a large knife and cut a circle out of the center - make sure your knife is straight. Remove the rind. T rim your watermelon cake to the right size and roundness. Top with berries and mint. Display on a cake stand.
INSPIRE HEALTH
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discover
g n i t a E y h Healt ON VACATION? Yes, IT CAN BE DONE! By Michele Robert Poche
Allow one daily splurge. Strolling through Paris? Indulge in a crepe. Visiting the Big Apple? Grab a New York slice. Be realistic so you don’t crash and burn.
If a hotel offers free breakfast, call ahead to make sure it is healthy fare.
VACATIONS. They expand our experiences and broaden our horizons. Unfortunately, that’s not all they expand and broaden. What is it about traveling that makes us abandon our healthy lifestyle and eating habits? Let’s take a look at a few ways we can better stay on track. Halve your meals. Share an entrée or order a kid's portion. Or box half your meal for later the second it arrives. Drink water. Aim to drink half of your weight (in pounds) in ounces of water. Ex. if you weigh 150 pounds, drink 75 ounces of water daily.
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Five a day rule. Make getting five daily servings of fruits and vegetables the top priority. You’ll displace some of your other eating and get the vitamins, nutrients and fiber you need. Plan ahead. Previewing restaurant menus and “calorie tracking” with apps like MyFitnessPal helps avoid making bad decisions in the moment.
Customize your order. “Hold the cheese,” “on the side” and “mustard instead of mayo” are your new best friends. Use them often.
Love having bananas for breakfast? Keep them from ripening too quickly in your hotel room with this handy, little trick. Break them apart carefully and wrap each stem individually with plastic wrap to hinder the release of ethylene gas. It can help them last as much as five days longer.
healthy mind
WHAT’S GOOD FOR THE HEART IS GOOD FOR
The Brain By Anja Springthorpe
W
ith an ever-growing older population, the prevalence of dementia and Alzheimer’s disease is rising. These conditions have a profound impact on quality of life and experts are eager to identify how to prevent onset of cognitive decline. The brain is fundamentally difficult to study and much of its functions remain a mystery. However, data indicates that dietary and lifestyle factors that prevent heart disease also reduce the risk of diseases of the brain. The brain is a powerful organ that requires sufficient oxygen and nutrients. At any given moment, our brain holds around 20 percent of our total blood volume which verifies the need for a strong heart and healthy blood vessels. EAT SMART It is well documented that consuming vegetables, whole grains, lean protein and unsaturated fats such as olive oil protects heart health. Avoiding sugar and saturated fat while eating less processed foods further reduces our risk of disease. In a nutshell, this eating pattern is comparable with the traditional Mediterranean diet, which focuses on healthy ingredients and preparation rather than reducing portions or counting calories. Studies confirm that the adherence to this diet also reduces the risk of cognitive decline. Go to Mediterranean Diet for Heart Health at www.mayoclinic.org. EXERCISE To keep blood vessels strong and healthy, exercise is a must. Aerobic exercise raises the heart rate, keeping heart muscles strong and powerful. Exercise also triggers the release of anti-inflammatory substances that protect the brain from damage. AVOID STRESS Stress has long been recognized as a major culprit for heart disease. Research found that stress also has profound impacts on brain health. Stress triggers a cascade of hormonal activity in the brain. Long-term exposure to these stress hormones is associated with mental decline and increased risk of disease. INSPIRE HEALTH
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fashion
Whether you are headed to the beach this summer or your neighbor’s backyard pool party, you can’t go wrong with a straw tote, straw hat and satin slides with pizazz. The more sparkles the better when it comes to your footwear.
h c a d e n B Bou Want the New York look without the red carpet budget? Head to your local craft store and buy your fringe and pompom trim by the yard. Break out last year's swimsuit cover-up and convert it into a runway-worthy garment. Add the trim to the hemline and the neckline or the sleeves. If you are needle and thread challenged, use our favorite fabric glue; Fabritec.
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Whether you are headed to the beach this summer or your neighbor’s back yard pool party, you can’t go wrong with a straw tote, straw hat and satin slides with pizazz. The more sparkles the better when it comes to your footwear.
Fringe is everywhere. From bathing suit cover-ups to earrings and clutches, it is not going to be hard to find fringe and pom-poms. Don’t fight it, join the tassle movement.
Take your beachside party from day to night with elegant appliquĂŠd dresses that are made for comfort as well as statement makers.
INSPIRE HEALTH
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recipe
SERVES: 4 • SERVING SIZE: About 3/4 cup • PREP TIME: 15 minutes • COOK TIME: About 45–50 minutes
Parmesan
GARLIC SQUASH
"FRIES"
M
ake this recipe for people who don’t think they like squash, just don’t tell them that these are squash fries. Call them “Garlic Parmesan Fries” instead—soon they’ll swear by them! Ingredients ® Olive oil spray (propellant free) ® 1 butternut squash (at least 2 1/2 pounds; not all will be used for this recipe) or 1 pound crinkle cut butternut squash sticks ® 2 teaspoons extra virgin olive oil ® 1 /4 cup shredded Parmesan cheese (preferably natural) ® 1/4 cup finely chopped flat leaf parsley ® 2 tablespoons freshly minced garlic
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COOK’S NOTES
® 1/2 teaspoon ground paprika ® 1/8 teaspoon sea salt ® Crinkle cutter Directions P reheat the oven to 325°F. Line a large baking sheet with nonstick foil. Lightly mist it with spray. C ut both ends from the squash, then peel it, making sure to remove both the very outer layer of peel and the inner bit that is much lighter than most of the squash. Cut the squash in half lengthwise. Using a large spoon, scrape out the seeds. Cut the top portions just above the seeds off both halves (reserve the area with the seeds for another recipe). Using a crinkle cutter, cut 1/2 inch thick by approximately 4 inch long fry like pieces
from the top portions until you have 1 pound of “fries” (reserve any excess with the bottoms). Transfer the fries to a medium mixing bowl. Drizzle them with olive oil then sprinkle the cheese, parsley, garlic, paprika, and salt over top. Gently toss them until the fries are evenly coated. P lace the fries on the prepared baking sheet so they don’t touch. Bake them until the fries are caramelized and tender throughout, about 20–25 minutes per side. Enjoy immediately.
This recipe calls for a squash that is at least 2 1/2 pounds so you can handle it with ease. You will have a hearty portion of the squash leftover to use in another recipe. But if you buy a smaller squash, it will be very difficult to get even, fry like pieces. CHOICES/EXCHANGES 1 starch, 1/2 fat
PER SERVING 110 calories 4 g fat 1 g saturated fat 0 g trans fat 5 mg cholesterol 190 mg sodium 435 mg potassium 15 g carbohydrate 3 g fiber 3 g sugars 4 g protein 45 mg phosphorus