INSPIRE
Empowering Natural Living
What ' sYour BMR?
PIG FOR A PET?
Zero
CALORIE SNACKS
MONSTER
a d n a m A a d n a m A a d n a AmS n i Steteinbbeerrgg Steinberg
APPLE BITES FOR A HEALTHY
HALLOWEEN
WAKE UP TO W A K E U P T FOI NF AI NN AC NI AC LI AFLR FE RE ED EO DMO M
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contents issue 37
HOME CANNING FOR BEGINNERS…
y s a E e d a M
22
AMANDA STEINBERG
WAKE UP TO FINANCIAL FREEDOM
o r e Z
CALORIE SNACKS
18
2
5 SUPERFOOD
26 PET
8 NATURAL BEAUTY
27 RECIPE
Coconut Oil
Pig for a Pet?
3 Ways to Whiten Your Teeth … Chocolate Smoothie Bowl Naturally
10 EXERCISE
28 MIGHTY KIDS
Melt Away Your Muffin Top
All-Natural Ways to Prevent Head Lice
12 WELLNESS
32 RECIPE
Dietary Fiber: Cornerstone of a Healthy Diet
16 HEALTHY BODY
When You Know Your BMR, Any Diet Can Work!
20 RECIPE
Vegetable Crudités
24 RECIPE
Beef Bone Soup
Monster Apple Bites
34 RECIPE
Quick Berry Crumbles à la Mode
36 FASHION Fall Colors
superfood
l i O t u n o c Co By Anja Springthorpe
C
oconut oil has become a popular health food. Media attention to its proposed health benefits and countless celebrity endorsements have likely contributed to coconut oils’ widespread popularity. But do the health claims really stack up? Coconut oil contains no fiber, no minerals nor vitamins, but high amounts of saturated fats. In fact, it has a higher percentage of saturated fat than butter or lard. How can this be a superfood? Most saturated fats originate from animals. Coconut oil originates from a plant, has a different chemical structure and is metabolized differently. While most saturated fats raise “bad” cholesterol levels, coconut oil actually increases levels of “good” cholesterol. Healthy levels of good cholesterol reduce the risk of cardiovascular disease such as heart attacks or stroke. A study published in the British Medical Journal confirms such findings and further reports that
coconut oil appears to have similar benefits as olive oil when it comes to heart health. Research conducted in Japan found that daily consumption of coconut oil significantly improves weight loss, particularly the loss of abdominal, or belly, fat. It is believed that the fat in coconut oil is utilized by the liver, rather than stored in fat cells. Furthermore, coconut oil consumption reduces blood pressure, improves blood sugar levels and its anti-inflammatory effect offers a wide range of health benefits. Coconut oil is a healthy alternative to animal-derived saturated fats, but its consumption should be moderate, not
excessive. All oils and fats have a high calorie count and can lead to weight gain. Coconut oil can safely be used for baking, cooking, smoothies or home-made energy balls. Virgin coconut oil is extracted from fresh coconuts without chemicals, and unrefined oil, and provide the most health benefits. Avoid hydrogenated and refined coconut oils. These often contain chemicals and additives, are bleached and may contain trans-fats.
may Coconut oil sure, pres lower blood d sugar improve bloo is levels and matory anti-inflam
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editor’s letter Are you anxious for the fall? I know I am! I am looking forward to October’s crisp cool air— not too hot, not too cold. It makes you want to get outside and exercise. Rake some leaves, ride your bike or take a walk through the park and enjoy the changing leaves. Depending on where you live, your leaves could start changing as early as September. Beautiful colors of autumn reflect everything that is right with the world. In this issue of Inspire Health, we bring you Pantone’s color palettes for the fall and hope this will inspire your dress and home decorating. The vibrant colors make you want to eat lots of vegetables! Red apples, deep purple eggplant and bright orange squash have all made it to the top 10 list for colors of the fall. I hope you enjoy this issue and make the best of our “how to” beauty secrets and the recipes from the new cookbook “Flatbelly 365.” Our superfood, coconut oil, has lots of uses beyond the table and your kids are going to want a pig for a pet. We’ve included a list of zero-calorie snacks to get you through Halloween. Lastly, our cover, Amanda Steinberg, is going to inspire you to get your finances in order. Here’s to your health, wealth and peace of mind! Suzanne Fox
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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 GREG G. FOX & SUZANNE FOX
LOCAL CREDITS
Managing Editor Suzanne Fox
Copy Editor Chad Ruiz Contributing Writers Courtney Farnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz Greg Fox
Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas
© 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. V10
3 WAYS TO WHITEN YOUR TEETH ‌
natural beauty
y l l a r u t a N By Michele Robert Poche
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hiter teeth are the Holy Grail of youthful beauty. Unfortunately, unlike brighter skin or softer hair, teeth whitening treatments are often costly and involve applying hazardous chemicals directly to your teeth. But there is a better way. How can you whiten your teeth naturally? Activated Charcoal. Leave the briquettes in the barbecue pit! Look for the powdered variety intended for this purpose. Apply a little to your toothbrush or mix a teaspoon with water and allow to sit on your
Allow to si teeth or t on your s few min wish for a utes da seven d ily for ays
teeth or swish for a few moments daily for seven days. Maintain your brighter smile by repeating once or twice weekly. Coconut Oil. Through a technique called oil pulling, coconut oil can whiten your teeth by ridding the mouth of the bacteria and plaque that cause yellowing. Additionally, the oil can help maintain good oral health and fresh breath. Swish thoroughly in your mouth for as long as 15 minutes. This process can be performed daily until you are happy with the results. Baking Soda. This ingredient is listed on just about every type of whitening toothpaste. To make your own mix-
ture, blend two parts baking soda and one part peroxide to form a paste. If the taste bothers you, add in a few drops of your favorite essential oil. Brush normally then allow the paste to sit on your teeth a few minutes before rinsing. Repeat as needed.
Co oil canconut w your teehiten th INSPIRE HEALTH
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exercise
MELT AWAY YOUR MUFFIN TOP
Trainer Courtney’s Core Crushing Exercises to Tone the Waistline from the Inside Out
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By Greg Fox & Courtney Farnet
f you’re determined to bust that muffin top, here’s the good and bad news: The good is it’s certainly possible to eat and exercise your way to six-pack abs. The bad news is it’s not easy. That sexy belly you crave is a product of what you put in it and how you work it out. Maintain a healthy diet and get serious about exercising those abdominal muscles. Your six-pack is there. It’s just hidden below a soft layer of subcutaneous fat and, deeper, a gellike layer of visceral fat. While the subcutaneous fat is not a threat except to your waistline, it’s the visceral fat that’s dangerous. It surrounds major organs and can change the way your body fights off diseases like cancer, dementia, heart disease and depression. You can start to lose subcutaneous fat by eating healthier, but the hazardous visceral fat responds better to exercise. You could say that your six-pack is prepped in the kitchen and cooked in the gym! Combine your healthy diet with the following exercises and 30 minutes of
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high-intensity interval training three or four days per week. You’ll blast away your fat! Run or cycle at max intensity for 30 seconds and rest for 10 seconds. Replace those refined, processed, sugary foods with whole grains, lean proteins, healthy fats, low or free fat dairy, veggies and fiber. Get ready! Eat clean, train dirty and display your six-pack!
Replace those refined, processed, sugary foods with whole grains, lean proteins, healthy fats, low or free fat dairy, veggies and fiber.
Forearm Plank Lie on your stomach. Position elbows directly under shoulders and fists together. Set knees hip distance apart and lift hips so they’re level with shoulders. Lift knees and come to your toes. B e sure to keep neck in line with spine and belly drawn in to support the lower back. Hold for 30 to 60 seconds.
Side Plank with Hip Lifts
Leg Raise with Hip Lifts
Russian Twists
F rom a plank position, slowly rotate body open to one side, keeping hips lifted. S upporting elbow is directly under shoulder and top arm is reaching up, perpendicular to the body. F eet are stacked or split with top foot in front of bottom foot.
L ie on your back with legs held straight in the air and arms extended with palms pressing into the ground for support. B race your abs and lift your legs and hips into the air.
S it with both feet on the floor. L ean torso back to a 45-degree angle to create a V-shape between torso and thighs. C lasp hands in front of abdomen. Twist torso to the right and tap the floor with hands. Repeat to the left.
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healthy body
WHEN YOU KNOW YOUR BMR, ANY DIET CAN WORK! By Greg Fox
While you’re reading this article, your body is operating normally, keeping your heart beating, your lungs breathing and your brain engaged. The amount of calories your body needs to keep all its parts functioning while you’re at rest is called the Basal Metabolic Rate or BMR. When you know your BMR, you have taken the first step to crafting a healthy weight-loss plan.
When the body is short on calories, it goes into starvation mode and stores calories it would otherwise burn.
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ou can use the Inspire Health BMR Calculator at inspirehealthmag.com/BMR to find your resting caloric burn. But this is only the first step. Your daily activity level controls the total number of calories you need. Use the BMR formula on page 17(Step 1) to determine your Basal Metabolic Rate, then multiply your BMR by the Exercise Frequency Chart(Step 2), also on page 17. Multiply your BMR by your activity level on the chart. That figure will be the total calories your body requires daily. Now you have the starting point for a healthy diet. Simply reduce your daily caloric intake while maintaining your present activity level and you’ll lose weight by burning more calories than you consume! To lose a pound of weight a week, plan on reducing your caloric intake by 500 calories a day. 500 calories x 7 days = 3500 calories or 1 pound. Of course, you have to be smart about how you manage your diet. Instead of eliminating certain food groups, practice portion control. Choose nutrient dense foods with simple ingredients.
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Hydrate well, increase your protein intake and manage between meal hunger with healthy snacks. Establish an exercise routine of cardio high-intensity interval training (HIIT) and couple that with resistance training to increase your body’s resting metabolism. Weight training builds muscle mass and muscles burn more resting calories than fat. Want to lose weight faster? Build those muscles! When you know the exact number of calories your body needs, dieting becomes a simple numbers game. You’ll be the big loser!
M M AA G G AA ZZ II N N EE YOU CAN VISIT WWW.INSPIREHEALTHMAG.COM/BMR FOR THE BMR CALCULATOR, OR FOLLOW THE FORMULA
STEP

AMERICAN BMR FORMULA (IMPERIAL)
WOMEN: BMR
655 + (4.35 X WEIGHT IN POUNDS) + (4.7 X HEIGHT IN INCHES) - (4.7 X AGE IN YEARS)
MEN: BMR
66 + (6.23 X WEIGHT IN POUNDS) + (12.7 X HEIGHT IN INCHES) - (6.8 X AGE IN YEARS)
STEP EXERCISE FREQUENCY
BMR MULTIPLIER
RARELY 1.2 X BMR 1 TO 3 DAYS PER WEEK
1.375 X BMR
3 TO 5 DAYS PER WEEK
1.55 X BMR
6 TO 7 DAYS PER WEEK
1.725 X BMR
EVERY DAY OR MORE
1.9 X BMR
eat fresh
o r e Z CALORIE SNACKS By Anja Springthorpe
S
nacking is a habit that is fiercely debated by dietitians, scientists and behaviorists. Some argue that three balanced meals per day provide all we need, others suggest that frequent but smaller meals support a healthy metabolism and protect from weight gain. Whatever side of the debate you are on, you probably have experienced cravings for that snack in-between meals. Fortunately, there are several snack options that provide great levels of nutrients but keep calories at a low. But we first need to come clean about the term “zero
calorie” snacks. All foods provide some amount of energy and calories. Some foods have such a small number of calories that eating and digesting these foods may burn more calories than the food actually contains, therefore creating a zero or negative calorific balance. It is rather difficult to study exactly how many calories are burned digesting certain foods, and eating any food to actively burn more calories than consumed is unrealistic. Most “zero calorie” foods contain fiber, vitamins and minerals supporting healthy weight loss, and keeping you full longer.
Reduce calorie intake to avoid piling on the pounds. We also must appreciate that avoiding calories during the day may increase the risk of cravings and overeating during the evening. Aiming for three larger or five smaller, balanced meals per day, including lean protein, healthy fats and whole grains, will provide sustainable energy and may reduce cravings altogether. However, if the urge to snack arises, these “zero calorie” foods help keep cravings at bay protecting your waist line:
TOP 20
ZERO CALORIE SNACKS Celery – 2 stalks = 6 calories Oranges – ½ fruit = 32 calories Cucumber – ½ cucumber = 20 calories Beets – 2 cooked beets = 40 calories Bean sprouts – 1 6oz package = 45 calories Mushrooms – 1 cup sliced mushrooms = 20 calories Watermelon – 1 cup diced watermelon = 40 calories Tomato – 1 cup cherry tomatoes = 21 calories Grapefruit - ½ fruit = 48 calories Turnips – 1 turnip = 17 calories Apples – 1 green apple = 48 calories Carrots – 3 carrots = 30 calories Raspberries – ½ cup = 32 calories Strawberries – 1 cup strawberries = 40 calories Lettuce – 2 cups shredded lettuce = 10 calories Green beans – 10 green beans = 17 calories Pineapple – 1 slice pineapple = 23 calories Home-made kale chips – 1 cup = 50 calories Zucchini – 1 whole zucchini = 30 calories 11
wellness
y r a t e i D iber f CORNERSTONE OF A HEALTHY DIET
Most high-fiber foods are low in in calories but high nutrients.
By Greg Fox
Mainly found in fruits, vegetables and whole grains, fiber has many beneficial effects on the body and is essential for your good health.
H
old on there. Just because a Mounds bar contains little pieces of ground up coconut doesn’t mean it’s rich in fiber. Put down that Mounds and grab an apple. Or do what your mom told you and eat your lima beans. You need the fiber! Every nutritionist you ask will confirm the sad facts: The majority of us eat a diet that is horribly deficient in fiber. Adults should get between 21 and 38 grams of fiber every day. The unfortunate truth is we may not even eat 15 grams. Why eat fiber? Your digestive tract, cardiovascular and immune system need it to keep you healthy. Colon cancer, heart disease, high cholesterol, and diabetes are just some of the ailments that can be controlled or avoided by a fiber-rich diet. Not to mention your increased energy! Microorganisms that live in your digestive system, called microflora, break down the fiber in your food and convert it to energy. They use it in many ways, including regulating your bowel movements and making vitamin K, which is important for blood clotting and strong bones. Shortchange those microflora at your own risk.
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When you eat probiotic foods, or foods that contain bacteria that are similar to those in your digestive tract, you help strengthen the microflora. Examples of probiotic foods are kombucha, live cultured yogurt and apple cider vinegar. But less exotic, more common fiber-rich foods play a major good-health role too. There are two varieties of fiber: Soluble and insoluble. Soluble fiber helps lower cholesterol and blood sugar. Insoluble fiber aids in digestion. Neither is actually digested or absorbed into the body. Make sure your daily diet contains at least five servings of fiber-rich fruits and veggies. What foods are high in fiber? Corn, cauliflower and broccoli are great. So are squash, cabbage and greens. Craving some fruit? Try apples, berries and oranges, all good fiber sources. Stay away from processed foods such as white flour. Snack on nuts or seeds, both are rich sources of fiber. In a morning rush with no time for breakfast? Leggo of that Eggo® and munch on an apple. Your microflora will love you for it!
TOP 10 FIBER-RICH FOODS Lima beans Raspberries Rye flour Bulgur Green peas Collard greens Flaxseeds Acorn squash Baked potatoes (with skin) Dried figs
recipe
VEGETABLE CRUDITÉS WITH ROASTED BEETROOT DIP
Ingredients For the Crudités: ® Sweet mini peppers ® Cherry tomatoes ® Small carrots, peeled, (stems optional) ® 1 cup radish, stalks removed & halved ® Al dent, steamed green beans For the beetroot dip: ® 5 medium beets, washed & halved ® 2 gloves of garlic, minced ® ½ cup no-fat plain Greek yogurt ® Sea salt ® Freshly ground pepper
Yield: 4-6 servings Prep time: 10 mins Total time: 40 mins
Directions: P reheat oven to 350º F. Line baking tray with parchment paper, place beets on tray and bake for 40 minutes or until beets are soft. Remove beets from oven and let cool down. Once cooled, peel beets. A dd beets, yogurt and minced garlic to food processor and blend until smooth and creamy. Season to taste with salt and pepper. A rrange vegetable crudité on a butcher block and serve with beetroot dip.
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cover story
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AMANDA STEINBERG
WAKE UP TO FINANCIAL FREEDOM By Patricia Danflous
A woman in the United States has a nine out of 10 chance of being on her own financially at some point in her life. As a rule, most females experience anxiety, stress, confusion and oftentimes, guilt when it comes to finances. Amanda Steinberg empowers women to reset their financial buttons, re-write their money stories and feel comfortable as financial experts. 14
omen were wearing aprons and drying the wash on backyard lines in the 1950s when Amanda Steinberg’s grandfather took a stand that would give thousands of women a financially secure future. President of the New York State Federation of Teachers, Eliot Birnbaum was the major force behind state legislation establishing teacher retirement plans. Forty years later, her mother danced on the dining-room table celebrating her post-divorce recovery; an MBA, a new career, and life in downtown Philadelphia with three young girls. “She started a career at forty-two years old. Boom. Mom hit the reset button. Game on,” Steinberg said with pride. Today, Steinberg incorporates her grandfather’s passion for doing the right thing and her mother’s journey to value self-worth with go-to financial guidance, especially for women. The founder of Dailyworth.com, in-demand speaker, consultant and author, she knows firsthand about life’s financial ups and downs. At 25, she had it all, earning six-figures; at 30, she was $100,000 in debt and owed $60,000 to the IRS. But she found her own reset button which included financial guidance for other women. Steinberg’s recently published book, “Worth It, Your Life, Your Money, Your Terms,” is a personal money story showcasing her ability to re-invent herself and her career while addressing the female relationship between self-worth and net-worth. “My money story said that financial freedom was the key to a good life and that meant working hard and making a lot of money.” she related, vividly remembering her mother’s
It is never too late to hit the reset button and you can reset as often as you need to reach your goals advice to ‘always be able to support yourself financially.’ “But once I had the money, I had no idea what to do with it. My ‘assets’ were actually driving me into debt. I had no emergency fund and no safety net to catch me if I ever fell off the high wire.” When she fell, Steinberg started the climb up by closing the doors to her $700,000 home and headed out with her two children to a dingy apartment. When she had cash in hand, she remembers that she felt she could breathe again. How did she know when to push reset? “The real trigger for me was coming to terms with the fact that everything I thought about money to be true, wasn't,” she said. “I thought if I had reached the earning threshold that I met for many years, that my financial circumstances would be different, but they weren’t. It was a combination of my divorce, my debt, and a deeper understanding of all the things that I didn't understand that showed me I really didn't have a choice. It was kind of like in a video game when you die with no more hearts or coins left to keep you going. But then you can start all over again.” The gaming analogy is one that hits home to the former Nintendo wiz who used lessons learned in adolescence to keep moving forward. “There's a lot of freedom that comes from associating serious topics with gaming,” Steinberg explained. “In a playful way, it gives you the ability to cycle through different types of successes and failures without the suffering you might experience in real life. If you lose or die in a game, you can start a new one every time; and you can get all the way up to the top levels and still die. If you remember
that, you can apply it to your financial life. There are always opportunities to start again.” Just as gaming has changed since Steinberg was a teen, she explained that there’s a new normal in the money world. “It's no secret that wealth inequality is growing in this country,” she said. “Even upper-middle-class people, depending on how they design their life, feel poor. They're not poor, but they feel poor. All of the entitlements that we've been sold, like cars and outfits and stuff, don't financially work, so the new normal is living as far below your means as you possibly can and finding happiness in non-material things.” As a recognized expert in personal finance, however, Steinberg emphasizes that financial peace of mind and stability is priceless. In "Worth It", she shares a wide range of avenues to assist women in making money, saving money and overcoming overspending. Her easy-to-follow checklists and references are applicable to women in any phase of life, personally or professionally. “It is never too late to hit the reset button and you can reset as often as you need to reach your goals,” she states. For Steinberg, the goals are basic. “It’s about building really strong roots,” she said. “My goal is to own as much equity in a house as possible, to build as solid a foundation of investment accounts as possible and to really just solidify the habits of building my net worth rather than reaching a specific monetary goal. It's more just knowing that I am being conscious and balanced to whatever extent I am able in making sure that my security is as much a priority as my freedom.”
TIPS TO STOP OVERSPENDING • Use a debit card. Once a month, transfer whatever money you can afford to spend guilt-free on a separate debit card. When you run out of money, you run out. Knowing that you can spend this money with no guilt, you will discover a sense of freedom without sabotaging your bank account. • Challenge yourself. Whenever you spend money on something that you know you don't need, match that amount and add it to your savings account. That way you will reflect a little more on what you are spending money on. • Build cash surplus. If you have spare change, use half to pay off credit card debt and put the other half into savings. Building cash surplus is the ultimate savior for overspenders. In most cases, the happiness in having cash saved is going to exceed the limited joy of buying something you don’t need.
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recipe
p u o S
BEEF BONE Servings: 6 Serving Size: 2 cups
During the fall, there are many vegetables that are just coming into season. This soup is truly a seasonal feast with a variety of vegetables, perfectly blended with beef shank to make it a hearty soup.
Ingredients 8 cups beef broth 2 pounds beef shank, bone in, cut into 1-inch cubes 1 pound sirloin steak, cut into 1-inch cubes 8 cups Swiss chard, sliced 3 bay leaves 1 medium red onion, cut in quarters 1 cup carrots, cut into 1/2inch slice 3 celery stalks, sliced 3 ounces white button mushrooms, sliced 1 cup peas 1 1/2 teaspoons sea salt
Directions In a large pot on medium high heat, pour in the beef broth and bring to a boil. Then, add the beef and bones, Swiss chard, and bay leaves. Cook for 10 minutes and lower to medium heat. A dd the onions, carrots, celery, mushrooms, peas, and salt. Cover and cook for 20 minutes.
*IF USING FROZEN PEAS, ADD AT THE VERY END.
Per Serving: Kcal 399, Protein 45g, Carb 27g, Fat 12g, Sodium 146lmg, Dietary Fiber 6g, Daily Values: Fiber 20%, Vitamin C 34%, Vitamin A 53%, Vitamin D .5%, Potassium 325%, Calcium 7%, Iron 40%
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Cooking with beef bone not only adds more flavor, but it also enriches the soup with minerals and collagen, both of which support the immune system. Studies show that gelatin is beneficial to restoring gut strength by promoting the growth of probiotics.
Pig
pets
FOR A PET? By Chad Ruiz
W
e all know the story of Wilbur in E. B. White’s acclaimed “Charlotte’s Web.” That “terrific” pig who employed the help of a spider to keep him from the chopping block. For a farm animal to show such intelligence, he really must have been “some pig.” Little did White know that some 66 years later, pigs would oink their way into domestication and even earn the label as smartest domestic pet. Pigs make great pets because… They’re clean! Contrary to popular belief, pigs are very clean. They don’t sweat so they don’t smell. Pigs wallow in mud on hot days to keep cool. When kept in the comforts of a home, a pet pig smells as bad as a pet rock. They’re extremely intelligent. Depending on who you ask, pigs rank in the top tier of smarts along with animals like the elephant, dolphin and even chimpanzee. So smart and so clean are they, that a group of European wild boars at the Basel Zoo in Switzerland were recently observed cleaning off dirty apple slices in a stream before consuming the fruit. They potty-train quicker than dogs. Pigs enjoy a clean living environment and prefer doing their business as far away from their home as possible. Many pig owners housebreak their package of pudge with routine potty outings. Some pigs learn to notify their
owner when it’s time. Pigs can also learn to use litter boxes (don’t use cat litter) and potty pads. Pigs come packed with emotions. They easily attach themselves to loving people and animals. They also quickly learn to recognize their owners and other visitors. Some cons of pig ownership… Because they’re so smart, pigs quickly figure out where food gets stored and can easily learn to open cabinets, drawers and even refrigerator doors. Pig aficionados encourage pet owners to install child locks and keep purses and bags off the floor. Pigs also require room to roam both indoors and outdoors. While most pigs will happily accept your offer to live inside, they still require several hours of outdoor activity each day. It’s best to provide an outdoor pig house for daytime lounging. Pigs are…well, pigs and easily exceed one hundred pounds. Potbellied pigs are the smallest varieties and typically weigh between 100 to 250 pounds. Even so, they’re very compact and take up the same space as a medium-sized dog. Compared to their cousin, the farm hog which reaches over 1,000 pounds, it’s no wonder breeders label potbellied pigs as miniature. Dogs and pigs do not mix. Dogs are predators and pigs are prey. While there are many examples of dog-pig friendships, if you’re looking for a companion
for your piggy, cats, rabbits, guinea pigs, and most other non-predators make great buddies. Before adopting any animal, it’s always wise to research! Hundreds of websites and resources are available informing you of everything that’s needed for pig ownership. Pigs literally cry when sad. The last thing you want to do is give away your pig.
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recipe
CHOCOLATE
SMOOTHIE BOWL
It's difficult to say no to the perfect combination of chocolate and banana. With the addition of almond butter, it creates a creamy and smooth texture that will delight your taste buds
Servings: 2 Serving Size: 1 cup
Ingredients 15-inch banana, frozen 3/4 cup almond or soy milk 1 tablespoon almond butter 1 tablespoon cacao powder 1 scoop protein powder* (whey, soy, pea, rice) *Note:To provide 20 grams of protein. Directions Place the banana, almond milk, almond butter, cacao, and protein powder in a blender. Puree until it reaches a smooth consistency. Pour the smoothie into a medium-sized bowl. Sprinkle with toppings.
Available wherever books are sold
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CACAO
Cacao polyphenols protect against nerve cell injury and inflammation; cacao may play a role in protecting the brain from normal degeneration.
mighty kids
ALL-NATURAL WAYS TO PREVENT
Head Lice By Michele Robert Poche
Share a hug, Share a ride Share the feelings deep inside But never share a hat or comb Or lice could make your head their home
B
orrowed from headlice.org, this poem reminds us that the best defense is a good offense. To keep these nasty critters at bay, it’s recommended that children refrain from sharing personal items including combs, brushes, hair accessories, hats, helmets, scarves, headphones, pillows and towels. Of course, that habit is often completely up to your child. What can you do to help ward off head lice? Before you invest in any of the potentially hazardous, chemical-laden formulas available on the shelves, consider these all-natural methods of prevention. Shampoo less. Because lice are attracted to clean heads, cut back on traditional shampooing
and try using a DIY mixture of baking soda (1 tsp.) and water (1 cup). Follow with a conditioning rinse of apple cider vinegar (1 part) and water (4 parts). Create your own repellent spray. Add 3:1:1 drops of pure essential oils* (tea tree, peppermint or lavender) to a full-sized water bottle and spritz liberally on heads before school, camp, parties, sleepovers and play dates. (For easier mixing, the water can be halved with vodka.) Go coconuts. Coconut shampoo and/or coconut oil added to your regular shampoo is a lice deterrent. Better yet, coat the hair with a coconut mask, cover overnight with a shower cap and wash it out in the morning.
* Check with your physician before exposing your child to essential oils as adverse reactions can occur. 19
discover
HOME CANNING FOR BEGINNERS…
Made Easy By Michele Robert Poche
P
icture it. It’s the dead of winter and you suddenly have a craving for fig tarts. You can either wait six months until figs are back in season or you can grab a home-preserved jar from your shelf and get cooking. In addition to enjoying your favorite foods year-round, home canning is also a great way to save money, go green and create unique gifts … all at the same time. THERE ARE TWO HOME CANNING METHODS: Water bath canning • Requires less time and heat as these foods can neutralize their own bacteria • Ideal for high-acid foods like fruits, salsas, pickles and preserves
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Decide what to can. What do you miss most when it’s out of season? Purchase foods when they’re at their peak and thus most affordable.
Keep it simple. New canners should try to select foods suitable for the water bath method. For a small investment, you can buy a starter kit that includes a few jars, a hot water handling tool and a recipe booklet.
Pressure canning • Requires that contents be heated to 240° F to prevent bacterial growth • Ideal for vegetables, meats, seafood and stews If executed properly, both methods should preserve the contents for up to one year. Seek advice from the pros. The National Center for Home Food Preservation (nchfp.uga.edu) is a great resource on canning and other preservation techniques.
Label your jars. Whether kept or shared, all jars should be labeled with the contents and date of production.
recipe
MONSTER APPLE BITES
Watch out! This apple might bite you! Here’s a healthy take on your not-so-typical Halloween fare. Ingredients Green apples Peanut butter Strawberries (or organic fruit roll-up snacks) Candy eyes or black olive slices Sunflower seeds (shelled) Directions Q uarter a green apple. C ut a wedge out of the center.
S pread peanut butter on the bottom layer. Top with a slice of strawberry for the tongue. (can substitute with fruit roll-up slice) U se peanut butter to attach the ready-made monster eyes. (can substitute with black olive slices for a healthier, sugar-free version) U se sunflower seeds for teeth on the top layer as shown.
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fashion
Fall Colors
Martini Olive
The Pantone fashion color report for the fall is out and the colors are eye-popping reds, purples, orange and green autumn hues. It’s going to be easy to make a statement this fall with the color pallet that will be hanging on the rack in your local boutique. We especially like the way designers are pairing purple and red on everything, including hair! Once you mix in some of the non-traditional colors like limelight and crocus petal, you will be runway ready.
Ultra Violet
It’s no wonder that the color of the year turns out to be Ultra Violet. From shadows, to shoes, handbags and nails, we can expect to see this color showing up across all areas of design.
Valiant Poppy
Ultra Violet
Valiant Poppy
Ceylon Yellow
Crocus Petal
Ultra Violet
Russet Orange
Quetzel Green
Nebulas Blue
Martini Olive
Limelight
Red Pear
Valiant Poppy
2018 Color of the Year
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recipe
QUICK BERRY CRUMBLES À LA MODE Ingredients 6 cups fresh mixed berries 1 1/2 tablespoons plus 1/2 tablespoon zero calorie natural sweetener, divided 2 tablespoons plus 2 tablespoons whole grain oat flour, divided 30 grams (about 1/3 cup) stevia sweetened natural vanilla protein powder 1/2 teaspoon ground cinnamon 1 1/2 tablespoons vegan butter (from a stick, not a tub) 1 1/2 cups high protein, low calorie, stevia sweetened vanilla ice cream (preferably natural)
Directions Preheat oven to 400° F. I n a medium mixing bowl, stir together berries, 1 ½ tablespoons sweetener, and 2 tablespoons flour until well combined. Spoon mixed berries evenly (about 3/4 cup in each) among 6 ramekins (4 1/2 inches in diameter; 1–1 1/2 cups capacity). Place ramekins on a baking sheet large enough to hold them in a single layer so they sit flat. Add remaining 2 tablespoons of flour, protein powder, remaining 1/2 tablespoon of sweetener,
cinnamon, and vegan butter to a small mixing bowl. Using a fork or pastry blender, stir flour mixture together to create a crumble. Divide crumble evenly over the top of the fruit in the ramekins (about 1 1/2 tablespoons per ramekin). B ake until crumble is golden on top and berries are hot throughout, about 14–20 minutes. Let crumbles cool for 3 minutes. Top each with 1/4 cup ice cream to enjoy immediately. Cover any remaining crumbles with plastic wrap and store in
refrigerator for up to 3 days. Reheat them in the oven then top them with ice cream just before enjoying. COOK’S NOTES
• I’ve made these crumbles with many variations of berries—usually whichever are freshest, most plentiful, and, thus, often on sale. As a default, I’ll use 2 cups of blueberries, 2 cups of strawberries, and 2 cups of raspberries. If using strawberries, they will need to be trimmed and chopped to be about the size of the blueberries and raspberries for best results. • Make sure to use gluten free oat flour if you’re gluten intolerant or serving this dessert to guests who are. • Make sure you use a protein powder that doesn’t have an aftertaste.
©2018 by the American Diabetes Association. You Can Have It! is available at ShopDiabetes.org, in bookstores nationwide, or by calling 1-800-232-6733. Photographer: Mittera Creative Services
CHOICES/ EXCHANGES 1 fruit, 1/2 carbohydrate, 1 lean protein, 1/2 fat
SERVES: 6 • SERVING SIZE: 1 crumble + 1/4 cup ice cream • PREP TIME: 20 minutes • COOK TIME: 14–20 minutes
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PER SERVING 150 calories 4.5 g fat 1.3 g saturated fat 0 g trans fat 20 mg cholesterol 85 mg sodium 290 mg potassium 25 g carbohydrate 7 g fiber 12 g sugars 8 g protein 110 mg phosphorus
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