Inspire Health 38 NA

INSPIRE

Empowering Natural Living

Plank Your Way to a Stronger Core CRAMPS GO AWAY! THE NATURAL WAY

HERE COMES THE MIGHTY

n i r a d n a M The Mirror Was My Enemy

THE BON-VIVANT GIRL Nathalie Botros

Delights in Living Well

contents issue 38

GLOSSY TEMPERED CHOCOLATE

10 SKINNY JEANS CAN’T BUY HAPPINESS

THE BONVIVANT GIRL DELIGHTS IN LIVING WELL

8

HERE COMES THE MIGHTY

3 SUPER FOOD

Nature’s Healthy Spice

n i r a d n a M

6

2

4 EXERCISE

14 PETS

Making Sense of Scents for Pets

Plank Your Way to a Stronger Core

15 MIGHTY KIDS

5 NATURAL BEAUTY

16 FASHION

Repair and Restore with Rice Milk Soap

9 WELLNESS

Cramps Go Away!

The Natural Way

12 HEALTHY BODY

Metabolically Speaking

13 RECIPE

Mulled Apple Cider In The Apple

Cyber Free Sunday

What’s Hot This Winter?

18 HEALTHY MIND

The Mirror Was My Enemy

19 DISCOVER

Operation Gratitude A Red, White and Blue Thank You

20 RECIPE

Zucchini Spice Donuts

21 RECIPE

Apple Plum Stuffed Turkey Breast with Mandarin Marmalade

, n o m a n n i C ture’s

super food

Na pice S y h t l Hea By: Katherine Tallichet

N

ext time you sprinkle a pinch of cinnamon over the froth on your latte, thank the Portuguese traders of the 1500s.

Without those guys hacking away at cinnamon trees in Sri Lanka and introducing the dried bark in Europe, Starbucks might still be searching for the perfect garnish.

Consumers throughout history have prized cinnamon.

Only the super rich could afford it and early traders made fortunes selling it. Today, the price of this versatile spice has fallen within the budget of us all. Even better, medical researchers have identified many more benefits of cinnamon than simply putting some zing in your grandma’s apple pie.

Cinnamon’s anti-inflammatory and antioxidant benefits protect your body from chronic inflammation. Its vital oils and acids help lower cholesterol levels. In fact, consuming just one gram per day reduces blood pressure and lowers your risk of heart disease.

Scientists have found that cinnamon lowers blood sugar levels in diabetics who suffer from insulin resistance thanks to a compound that improves cellular glucose intake by managing blood glucose levels.

Research conducted at the University of California has revealed that an extract of cinnamon inhibits the progression of Alzheimer’s disease and also produces beneficial effects on other neurological disorders, including Parkinson's.

International medical researchers confirm that cinnamon extract reduces cancers in animals by stymieing and protecting against the growth of cancer cells. A Swiss scientific study has shown how the anti-inflammatory properties of cinnamon control colon cancer in mice. Effects on human cancers have yet to be proven.

There are two varieties of cinnamon. Ceylon, grown in Sri Lanka, is considered

premium and Cassia, grown in Vietnam, India and China, a less desirable variety.

Both are made from the bark of a cinnamon tree.

Which is best?

Ceylon, sometimes called “true” cinnamon, is lighter in color, milder, sweeter (but no sugar) and more fragrant. Cassia is less expensive and has a stronger cinnamon taste.

Cassia works great in recipes. Ceylon is popular with the health and wellness community. Both contain the chemical coumarin, a blood thinner that may be harmful to humans in large doses. Ceylon cinnamon contains much less coumarin than Cassia.

Cinnamon is processed in several convenient forms. You can buy the pure bark rolled into strips and grind it to your specs.

Or purchase the powder

commercially ground and packed in jars or capsules.

You can also purchase cinnamon oil, used in food preparation.

While there is no recommended daily dose of cinnamon, experts say you can safely eat five grams of Ceylon daily. Some professionals dispute the medical benefits of cinnamon, but in one recent study, diabetics’ cholesterol and blood sugar levels were significantly reduced after participants ate six grams of cinnamon daily for 40 days.

When given a choice, you should always choose Ceylon grown in Sri Lanka over the Cassia variety. Cassia, which is cheaper, is usually found in grocery stores.

Ceylon cinnamon can be purchased from health food stores and online.

’s anti-

Cinnamtoorny and anti-

a inflamm benefits protect t n a nic oxid rom chro f y d o b r you ation. inflamm

3

exercise

Plank

YOUR WAY TO A STRONGER CORE

By Courtney Farnet

A

strong core is much more than a lean, chiseled “six-pack”. It is a complex series of muscles that move, support and stabilize the trunk.

All core exercises are not created equally. Sit-ups and crunches activate a portion of the abdominal muscles. Sit-ups and crunches place the spine in an unnatural, flexed position. Repetitive spinal flexion creates large compression forces on the discs and vertebrae in the lumbar spine and stresses the cervical spine if the neck is not kept in a neutral position.

The plank is an effective exercise alternative that tones and strengthens the body. It is an isometric hold that activates the superficial and deep muscles of the abdomen.

A proper plank is performed with the spine in neutral alignment and can be done on the knees or toes. Aim to hold three 30-second planks per day to develop core strength, improve stability and balance, enhance performance and prevent injury.

Aim to hold three 30-second planks per day to develop core strength, improve stability and balance.

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INSPIRE HEALTH

inspirehealthmag.com § #inspirehealthmag

editor’s letter

Gratitude

As the year comes to a close, I have the opportunity to reflect on the past and make an attempt to make changes where necessary.

I’ve lost and gained the same 15 pounds over the course of the year.

After reading our cover story “The Bon-Vivant Girl” and finding myself relating to her mission, I ordered her book, “If You Are What You Eat, Should I Eat a Skinny Girl?” The message is self-acceptance, something we should all take a look at. Accept yourself, your body, your mind, your voice for who you are. I have decided, instead of changes, I will work harder to like me for who I am. I need a lifestyle adjustment. So, my new word for the upcoming year is adjustment—not change. I’ll make small adjustments here and there to invoke a healthy lifestyle. That’s where Inspire Health Magazine becomes valuable. Every article is written with that in mind—helping readers take small steps towards living a healthy lifestyle.

We hope to introduce superfoods that you’ve heard of and others that you can explore.

Enhance your health quest with our Healthy Mind, Wellness, Eat Fresh and Healthy Body sections.

Hug your children, spend quality time with them and give thanks for their good health.

Be grateful for life, love and lasting health.

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

CREDITS INSPIRE

Staff

Executive Publishers HAL G. FOX & SUZANNE FOX

Managing Editor Suzanne Fox Copy Editor Chad Ruiz Contributing Writers Patricia Danflous Courtney Farnet Val Fiott Nellie Palmer Chad Ruiz Katherine Tallichet Dina Zeldon

Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas

© 2019 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.

V5

Suzanne Fox

5

eat fresh

HERE COMES THE MIGHTY

! n i r a d n a M

By Katherine Tallichet

high levels There are phorus, potassium , phos arins. of calciumnesium in mandth, create and mag uild bone streng nd help b a These help, fight osteoporosisre. new bone ntrol blood pressu co

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W

hat does a little orange that started its life in India have in common with the language spoken in China? Give up?

They’re both named Mandarin!

Mandarin oranges are fruit, smaller versions of its big brother the orange.

It’s small, but don’t underestimate it.

The mandarin packs plenty of punch!

Mandarin oranges have a big family with lots of cousins. All the varieties are seedless, easy to peel, fun to eat, juicy and delicious. When the original mandarin migrated from India to China and ultimately to Tangier, it was renamed tangerine.

Clementines, another version of the mandarin, are found under brand names like “Sweeties” or “Cuties”. And the mandarin variety known as Satsuma, native to Japan, is grown from Louisiana to California. Satsumas are more resistant to cold and have a thicker skin that makes them easier to peel.

Mandarins are harvested during the winter and sold fresh usually until late February. Canned mandarins are available year-round. They’re used in salads and can be eaten right out of the can. The sweet little orange bombs are also used to flavor candy, bubble gum and even ice cream.

Mandarin peels contain oils used in the perfume and beauty industries.

Mandarins are low in calories, high in carbs and a great source of vitamins A, B and C. But the health benefits of mandarins don’t stop with vitamins.

Research has revealed that the carotenoids beta-carotene, lutein, and zeaxanthin in mandarins are antioxidants that build and support a healthy immune system.The high beta cryptoxanthin content of mandarin juice is beneficial to patients with hepatitis C. The limonene in mandarins aids in preventing breast cancer.

There are high levels of calcium, phosphorus, potassium and magnesium in mandarins. These help build bone strength, create new bone, fight osteoporosis and help control blood pressure. And mandarins produce

a natural decongestant known as synephrine. Stop that stuffy nose during cold season! Throw away the Sudafed® and eat a mandarin orange!

Synephrine in mandarins is also useful in lowering levels of bad cholesterol. It combats the free radicals that oxidize cholesterol and cause it to adhere to artery walls. And the fiber in mandarins helps to prevent cholesterol absorption in the gut.

Want to lose a few pounds and look younger? Make mandarins a staple of your daily diet. The fiber content in mandarins will help you feel full longer.

Plus, eating mandarins will lower your insulin levels, using insulin as fuel instead of storing it as fat. Regular intake of mandarin juice makes the skin glow and its antioxidants help protect from UVA rays to reduce skin wrinkles, lines and blemishes.

Wow! Who knew all those benefits were packed in that little orange package! Now let’s go shopping for our mandarins. Here’s what to look for: We want to find quality mandarins with no bruises or imperfections.

The skin should be healthy with a glossy sheen. If you like your mandarins with lots of juice, pick the heavier ones. Avoid getting a rotten mandarin by not selecting the soft or cut ones.

This winter do your body right.

Stock up on the mighty mandarin orange and plan on eating two or three every day during the season.

Mandarin peels contain oils used in the perfume and beauty industries 7

recipe

IMPRESS YOUR FAMILY THIS HOLIDAY SEASON WITH

2

Take two-thirds of the chocolate and cut it or break into small pieces. (The smaller the morsels, the quicker they melt.) Cut or process the remaining one-third of chocolate into much finer bits. You’ll add these at the end of the melting process.

GLOSSY TEMPERED 3 CHOCOLATE

By Chad Ruiz

H

ave you ever wondered how bakers produce chocolate so glossy that you can see yourself in it? It’s called tempering and with these easy steps, you can do it too!

Firstly, you should know the science behind tempering. Cacao beans contain different crystals of fatty acids with contrasting melting points. When tempered, the crystals align into a solid chain creating glossy, durable chocolate.

Tempering simply involves melting chocolate, which excites the

TIPS

Slowly melt your chocolate and closely monitor its temperature because it easily burns and seizes. Before beginning, make sure all working and melting surfaces are dry.

8

fat crystals, then linking them into a stable, uniform unit. This entire process takes very little time, effort and resources. You only need a candy thermometer, a double boiler and chocolate.

1

Start with selecting the right chocolate—60-70 percent chocolate works better than bitter/semi-sweet morsels. Most groceries sell namebrand chocolate and chocolate bars that are perfect for tempering. You can also purchase chocolate by the pound at bakeries and online retailers.

Half fill the bottom pot of your double boiler with water and heat on medium-low heat making sure it doesn’t boil. Place the twothirds of cut chocolate into the top of boiler and stir regularly while monitoring its temperature with the candy thermometer. When it reaches 110 to 120 degrees Fahrenheit, turn down or turn off the heat and continue monitoring the temperature.

4

Add the remaining one-third of the finely grated chocolate and stir continuously until completely melted. When the temperature lowers to 85-95 degrees, your chocolate is fully tempered and ready for use.

If you’re using the chocolate for dipping, maintain its 85-95-degree temperature on low heat.

wellness THE FOLLOWING ARE DR. HALL’S ALTERNATIVE SOLUTIONS TO TREATING CRAMPS:

s p m Cra

GO AWAY!

THE NATURAL WAY Gynecologist Prudence Hall Shares Five Natural Ways to Relieve Menstrual Cramps

I

By Patricia Danflous

n three days, you are going to experience one of the most challenging days of your career.That chance of a lifetime presentation before your company’s CEO is ready to go.You’ve been practicing, editing the PowerPoint and yes, the dress for success is hanging in your closet.

The day is circled in red on your calendar.That’s not the challenge.The red circle also marks the day your monthly cramps are expected to kick in.You know you will not be at your best physically or emotionally.

“Painful menstrual cramps are a major cause

of time lost from work or school,” said Gynecologist and integrative medicine specialist Prudence Hall, MD. “Motrin, Advil or other non-steroid antiinflammatory products round the clock may not be the best option. Such medications are only effective in about one-third of women.

There are more natural remedies that can help.”

An internationally recognized pioneer in bioidentical hormones and regenerative medicine, Dr. Hall treats the root causes of conditions to help women achieve a life of fulfillment.

For additional information on menstrual cramps, and issues ranging from menopause and weight loss to depression and mental fog, see Dr. Hall’s book “Radiant Again & Forever,” a guide to helping women live the best possible life before, during and after menopause.

Women who report the most severe menstrual cramps typically have low levels of magnesium

 Take a magnesium supplement nightly. Women who report the most severe menstrual cramps typically have low levels of magnesium. Nuts, leafy greens, seeds, avocadoes and legumes are other sources.  Take a warm bath with Epsom salts to relax tense muscles including the uterus, a large muscle.  Be romantic. Sex and orgasms help relieve pain due to the release of hormones.  Ask your doctor about oxytocin, a natural hormone.

Available by prescription, oxytocin decreases menstrual cramps and body aches while producing an overall feeling of well-being.  Add omega 3 fatty acids to your diet through cod liver oil and fish oil supplements by eating flaxseeds, soybeans and salmon. It helps to relieve inflammation and pain.

Although Dr. Hall recommends natural alternatives to medications, she emphasizes that women experiencing severe pain should check with their physicians to rule out uterine fibroids, endometriosis or sexually transmitted diseases.

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cover story

SKINNY JEANS CAN’T BUY HAPPINESS

THE BONVIVANT GIRL DELIGHTS IN LIVING WELL

By Patricia Danflous

Ready for a challenge that could change your life?

It’s a big one.

I tried every single diet in the world with no success. I would lose a little and then gain double.

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H

ere it is: today, take off your clothes, look in the mirror, open your eyes and love one part of your body. Tomorrow, focus on another area. Soon, you will accept yourself and be on the way to a happier, healthier life.

It worked for psychotherapist, health coach and author Nathalie Botros.

“I stripped naked and I forced myself to look at myself every day in front of the mirror,” she recalled.

“Looking at and loving one part of my body at a time was difficult in the beginning. Slowly, I realized that I was not that bad. I saw nice curves.”

With a boost to her self-confidence, Nathalie began to lose weight and live a happier, healthier life.The striking blonde who looks like she has never known an extra pound or two, inspires others with her renewed outlook on life and her fresh approach to food as The Bon-Vivant Girl. In French, one of the several languages she speaks fluently, bon-vivant means well-living.To Nathalie, it is self-love, self-acceptance and respect.

The Bon-Vivant Girl is the author of “If You Are What You Eat, Should I Eat a Skinny Girl?” (Great title, right?)

Born in Lebanon, raised in Turkey, and schooled in Switzerland, she worked in health care, human resources and in the Italian fashion industry before expanding her career in New York.

The move to New York brought a 40-pound weight gain. “Every time I opened the TV I saw an ad about food. I also discovered delivery service when I moved to the states,” she explained. “We don’t have that so much in Europe and we don’t have as many processed foods. Fifteen years ago I was shocked when I went to the grocery store in New York. Every apple was the same size, shape and color.”

So, the relocation triggered a weight loss campaign, not for the first time in her life. “I actually started dieting when I was 10 at boarding school in Switzerland. It's not that I was fat,

but all the girls there were dieting so obviously I had to do it, too, to be ‘in’,” Nathalie said.

Fitting “in” and being thin is essential to fashion industry success. In that field, she said, “You have to be skinny, and I thought I looked like a monster with an extra 40 pounds. I began dedicating my life to losing weight. I tried every single diet in the world with no success. I would lose a little and then gain double.”

Nathalie defined her yo-yo dieting as sparkling periods and black periods, reflecting her life’s connection to food.

“I thought that happiness was linked to weight loss,” she explained.

Sparkling times were filled with traveling, going out and sharing good meals with family and friends. During black periods, she focused on raw vegetables for dinner or injecting herself with hormones on the controversial HCG diet.

“One day I said, you know what, this is crazy. I have to stop the cycle, but first I have to work on myself,” she continued, taking her psychology knowledge out of her pocket.

“Once I was happy with myself and not obsessed with food, or anything else, I just let go and the weight went.

It was cool because to be very honest, everyone around me was shocked.

Some said ‘you lost too much weight.’

But most asked if I would write a book and talk about my diet? My answer was ‘I don’t have a diet. I am living the way I think.’ I'm more into eating healthy. If I have five extra pounds I don't even care because I look healthy.

You know, when you enter a room with self-confidence, no one would dare tell you that you looked like you gained weight.”

Now a certified health coach, with an emphasis on holistic living, The Bon-Vivant Girl strives for balance.

“If I do anything in excess, I know I’ll get bored,” she said “I’m single and living in New York City, a great place for a bon-vivant girl, but balance is everything. If I do everything good I'll get bored or do everything bad I'll get bored. One day I can work out all

day long and eat very, very light. The next day I could spend the day on my couch watching TV and eat—no, I don't eat chips or chocolate —ßa pizza slice or a burger. I learned not to cut any food. I don't eat chips because they don't make me feel good.

Otherwise I would eat them. I taught myself how to eat delicious, healthy, but clean food. I definitely can feel the difference between French fries that I make at home or French fries that I buy somewhere else.”

If you are looking to lose weight or searching for a way to be a bon-vivant girl, you will find scores of tips, techniques and recipes at www.thebon-vivantgirl.com. “If You Are What You Eat, Should I Eat a Skinny Girl?” will help, too, but don’t think of it as a diet guide.

“My book is about losing weight,” she explained. “By the time you get to the end, I hope you realize that you first have to be happy to be able to do anything. Happiness and weight loss do not go together. That’s wrong, because every skinny person in this world would be happy and they aren’t.”

I am living the way I think. I'm more into eating healthy. If I have five extra pounds I don't even care because I look healthy.

You know, when you enter a room with self-confidence, no one would dare tell you that you looked like you gained weight.”

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healthy body

y l l a c i l o b a t e M SPEAKING

By Val Fiott

Your metabolism is as unique as your fingerprint: Made up of a ton of different (and changing) factors, it's pretty much the biggest determinant when it comes to what happens with your weight. No matter who you are, you probably want (or at least, you should want, anyway) your metabolism to be higher, faster, and let's face it.... better!

W

hy is this so important? Think of it this way: A high metabolism is like an investment that yields residual income.

Making money in your sleep is certainly better than having to work to make money, and that’s exactly why a high metabolism is so advantageous – it burns calories while you’re not being active. Have you ever wondered why some people just seem naturally thin, even if they don’t maintain their calories or exercise as closely as you?

That’s the advantage of metabolism – it works hard for you, even when you’re not.

Now, one of the simplest, most direct ways to speed up your metabolism actually does involve a form of exercise, but because this particular form of exercise builds metabolism, it’s doubly beneficial when it comes to losing weight. With it, you burn calories while you’re exercising, and you’ll burn calories when you’re not.

That particular form of exercise is

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strength training properly. I'll say it again - "properly." This means it has to be often enough—preferably more than twice per week for at least 30 minutes at a time—and that it has to be challenging enough. This means that your strength training needs to be performed with a selected resistance that causes you to truly struggle for several repetitions of the movement at a time. If you reach your final repetition of a pull-up, pushup, bicep curl, or any other strength exercise and you find that you're not quite feeling that clichéd "burn" that we fitness professionals are always talking about, then honestly, you're not really done!

Beneficial strength training isn't about counting reps and moving weights around; it's about getting your muscles to adapt to the right level of stress.

That's what will improve your metabolism—those healthy levels of natural stress on the muscles and nervous system that cause your body to need more calories just to function each day. Once you have that, you'll have

an improved metabolism and you'll be burning more fat, not just when you're exercising, but even while you sleep.

AUTHOR: Val Fiott is an exercise scientist, ACE-Certified Health Coach and ACECertified Personal Trainer.

He has been a Subject Matter Expert for the American Council on Exercise since 2010 and has served as Director of Client Services for Perfect Personal Training since 2005. Val has an extensive history of leading personal trainers and their clients to better, faster, safer success.

recipe

MULLED

APPLE CIDER IN THE APPLE

By Nellie Palmer  Ingredients  1⁄2 cup brown sugar  1 teaspoon whole allspice  1 teaspoon whole cloves  1⁄4 teaspoon salt  1 dash nutmeg  3 cinnamon sticks (3 inch)  2 quarts apple cider  mandarin wedges  1 whole cloves  Directions H ollow out 8 apples. Save the apple pieces for your Apple Stuffed Turkey. To Save: toss with lemon juice and freeze. C ombine brown sugar, allspice, 1 teaspoon cloves, salt, nutmeg, cinnamon and apple cider in large saucepan.  Bring to boiling.  Cover and simmer for 20min.  Strain to remove spices.  S erve in apple shells with clove-studded mandarin wedges.

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pets

MAKING

SENSE OF SCENTS FOR PETS

By Chad Ruiz

Use this oil for calming and this one for aches. This fragrance suppresses anxiety and this one helps you sleep.

From soap to lotions to candles to sprays: essential oils seemingly crop up everywhere in today’s retail environment. What about using essential oils around pets? Have you thought how diffusing and applying oils affects your furry (or feathered) friends?

U

nfortunately, there isn’t much research on the effects of essential oil use around and on animals so we’ve developed the following tips based on what little veterinarian advice we could find.

1

Always consult your vet before introducing an essential oil into your pet’s life. This applies to both topical and diffusion methods.

2

Most of our four-legged friends possess noses that can smell hundreds and thousands of times better than us. Keep this in mind when diffus-

ing oils. Avoid saturating an area with fragrance and instead, use only a few drops in your diffuser in a well-ventilated area. Pets should have a safe place they can escape to if agitated by a scent.

3

Pets also metabolize differently than people. Take care when applying essential oil to their skin.

Always dilute with a carrier oil like jojoba or olive oil and apply a very small amount. You should never apply anything to your pet without first consulting with your vet. Never allow your pet to ingest essential oils.

4

Some oils to avoid altogether include: citrus, cinnamon, clove, tea tree, lemon, wintergreen, garlic, anise, thyme and horseradish.

5

The quality of the oil matters. For your pet’s (and your own) safety, only use therapeutic grade oils. These should be free of contaminants and

purchased from reputable companies. There is no agency regulating the manufacturing of essential oils so you’ll have to do your own research before selecting an oil producer.

6

Some of the safer essential oils to use around pets include lavender, chamomile, myrrh, marjoram, cedar wood, sage, peppermint and rosemary. Some pets react differently to certain oils which is why it’s important to consult with your vet prior to use.

STRANGEST ESSENTIAL OIL BLENDS Beer Dirt Money Alien Princess Reindeer Poop

mighty kids

CYBER FREE SUNDAY

By Dina Zeldon

T

echnology is here to stay— like it or not! Families must learn to navigate in a world filled with screens and digital distractions. Parents are often warned of the physical, mental, and emotional effects of technology on children and adults alike. How do they best respond to studies and the commonly cited findings? Here are five tips for moderating technology in your life:

1

Parents should examine their relationship with technology by admitting their own struggle with screen-time limits. Parents are the first example to their children about moderating screen use. Remembering to put down the devices and interact with family members goes a long way in setting the tone for their children.

2

Families that develop and enforce their rules regarding technology have a better understanding of limits. Limits on time, as well as website and app approval, need to be discussed ahead of time.

If children feel that they have a voice in the why and how of their family’s digital ground rules, they are more likely to abide by them.

3

No-Device Mealtimes are one way to ensure family interaction. Interpersonal and communication skills suffer when we are plugged in and relating on social media. Mealtimes free of devices will encourage and develop communication skills which are necessary to succeed, even in a technology-saturated world.

4

Cyber-Free Sundays, or even a portion of a day, can provide rest for technology weary brains. Families can brainstorm non-digital ways to spend time together such as outings to the zoo and other local attractions, enjoying nature while picnicking or hiking, or participating in indoor or outdoor games.

Again, if children are allowed a voice in generating ideas and making choices about how to spend time as a family, they will be more enthusiastic about those activities.

can inspire junior chefs to create snacks and even meals with your help, and cyber architects can be introduced to classics such as Lincoln Logs and Legos.

Hobby kits and books that go along with these interests encourage children to stay unplugged a little longer.

In today’s world, families cannot avoid technology. While there are drawbacks to technology, if parents are intentional and careful about what they expose themselves and their children to, families can enjoy the benefits it has to offer... all in moderation.

5

Provide alternatives for children to enjoy on their own. Encourage real life play by setting aside time for screen-free activities, depending on your children’s ages and interests. Activities they enjoy on a screen can be encouraged in real life as well. Cooking games

15

fashion

By Laine Morris

As soon as Halloween is over, you know it’s time to kiss goodbye to fall fashion trends and gear up for the winter. Sweaters, jackets, vests, long coats and boots–some winter essentials that everyone has, but, tastefully styling these items to come up with elegant and edgy outfits is truly an art. Here are some of the biggest fashion trends to follow.

VELVET SKINNY JEANS Velvet skinny jeans, the hippest trend for winter this year, right on par with distressed denim. While the latter might not be everyone’s cup of tea, you can get maximum wardrobe mileage out of a pair of red velvet skinny jeans.Velvet jeans look much more chic and sophisticated than average denim or trousers and can be dressed up for either brunch or business meetings. Pair with a lovely bell sleeved sweater for a soft romantic, feminine look. Accessorize with a string of pearls and pretty studs. Perfect for a casual dinner or a friend’s party.

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FAUX FUR VESTS

Vests and faux fur made it to fashion runways back in 2016 – and this trend is here to stay. Why not combine the two and come up with your own uberchic polished Parisianinspired winter top layer? Wear a faux fur vest worn over a turtle neck sweater with black leggings for a casual outing or for a dressy evening look pair it with a chic swingy fit or flared dress.

RED HOT RED Red is going to be the “it” color for winter and not just for holiday parties. It is the perfect statement to add poised pizazz to an otherwise muted outfit. Swingback jackets in red could be the glam winter clothing article this year. Layer it on top of a beige or cream sweater with jeans; finish off with classic black pumps.

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healthy mind

THE MIRROR WAS MY ENEMY

“How can I stop feeling so ugly?”

By Katherine Tallichet

M

y name is Katie, and this is the story of my battle with my body. When I was 13, I suddenly started growing taller and became this skinny little beanpole kid with long, bushy hair and skin that erupted with acne.

I knew I was different from the other girls who seemed so graceful and confident. I felt awkward and gawky. Kids at school began to bully me about my acne calling me “spotty” and said I needed my hair fixed. When you’re told over and over that you’re ugly, you start to believe it.

Beginning high school, I hid behind makeup and straightened my hair. But my obsessions over how I thought I looked began to take over my entire life. I would examine one body part after another, fixating on the imperfections I thought I saw.

I spent hours standing before the bathroom mirror, picking at the bumps on my face, which left what I thought were scars. I was sure my skin was ruined, destroyed. My nose was too big and I wanted to cut it off. My breasts were too small.

I had a crush on this boy at school but I was sure he would never like me. I had almost no social life and couldn’t bear to have my picture taken.

Every second was a struggle with anxiety and depression.

My mom and I talked

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about how I was feeling.

She knew my behavior was more serious than just her teenager going through a temporary crisis. My preoccupations with appearance and my insecurities led her to consult our family doctor.

My doctor has known me since I was a baby, and my mom thought he would be a good resource for diagnosing my problem. He wisely recommended us to a therapist experienced in treating Body Dismorphia Disorder, or BDD. I learned that BDD is thought behavior illness, delusions about one’s appearance caused by neurobiological and psychosocial factors.

Neurobiological causes are related to lower than normal levels of serotonin in the brain. Psychosocial causes can usually be traced to thoughtless acts by friends and family members.

Lots of cruel things like bullying, harsh criticism, physical and sexual abuse will contribute to BDD. Today’s advertising messages claiming that anything short of physical perfection is unacceptable certainly don’t help.

I am grateful my mom was proactive and arranged for me to get help. If I had continued to suffer as an adult, I’m sure

I learned that BDD is thought behavior illness, delusions about one’s appearance caused by neurobiological and psychosocial factors. tic body image.

I would have seen a plastic I started getting involved surgeon to arrange for an operation to “fix” my issues. with yoga and meditation at a local center and that’s been Of course, plastic surgeons so positive for me. Practicing are alert to BDD and will yoga helps improve my mood refuse to perform any and self-esteem, it’s just amazunnecessary surgery. ing that the mind can be used There are no approved to shape and heal the body. medications for BDD, In meditation I’ve learned although drugs used to treat being more aware of my mind depression can be effective. and body connection helps to Selective serotonin reuptake recover my life. inhibitors, SSRIs, may also be There is no magic antidote prescribed but pharmacologfor thought behavior illness. ical treatment is always comThe road to recovery can bined with psychological care be long and involve many called Cognitive Behavorial therapy sessions. In the end , Therapy or CBT. I know you’ll agree it’s worth A CBT therapist will the effort. With all I’ve been guide you to understand the true source of your problem. through, I’m a stronger person.

I have accepted my body and Therapists have lots of ways how I look. to change negative thoughts and behaviors through sensiIf you’re stru ble responses. My therapist ggling with BDD issu helped me discover how to I suggest you es, challenge my thoughts about therapist righ find a t my body and to respond You can ask away. y with positive ways of thinkfamily doctoour ing and acting. r for advice an d go online Therapy sessions may into find lots of websi clude other family members. to help you. You do tes not This is really helpful if your have to suffer . You can family is critical of your looks overcome BD D. and is reinforcing an unrealisGoo

d luck!

discover

O p e r raatitiotund e G

A RED, WHITE AND BLUE THANK YOU

By Patricia Danflous

T

oday is your birthday.You’re thinking about presents, ice cream and the chocolate cake your mom makes every year just for you. It’s going to be a great day – next year. This year, you are serving your country in Afghanistan.

Then a package arrives.

You recognize the red, white and blue U.S. Postal Service colors, your name and “Operation Gratitude.” There’s a big smile on your face as you pull out a deck of cards, socks, sunscreen, a crossword book, pencils and best of all, a handmade card from a little girl in Iowa. It’s not a birthday card, but the simple “thank you for your service and be careful” makes your day away from home a little more special.

Hundreds of scenes like this take place around the world each month thanks to the time, care and volunteer energy of Operation Gratitude, a non-profit organization sending care packages and letters of support to each deployed service member whose name is received.

The program also recognizes

boot camp graduates, first responders and veterans of earlier eras under the banner: “It is never too late to say ‘thank you’.” Special “Battalion Buddy” stuffed animals are sent to the children of deployed troops.

Since its founding in 2003 by Carolyn Blashek, a volunteer who worked in the Los Angeles airport military lounge, Operation Gratitude has sent more than 2 million care packages.

Paula Hymel is one of Operation Gratitude’s 350,000 plus volunteers donating her ingenuity and crafts expertise to make life a little more pleasant for deployed military men and women.The Louisiana resident and administrative assistant specializes in donating handcrafted “Dear Hero” cards expressing appreciation to those defending the nation.

When Hymel learned about the program, it only took about a minute for her to “join up.” On weekends, except on Sundays during football season, she is in her own private foxhole making cards.

“Some cards are simple and I can complete them within 15 minutes, some may take several hours, and some I will re-make a few times over until they are just right,” she said. “We need to let our troops know how much we appreciate their service.”

Hymel begins each card with a similar process. She takes card stock, chooses coordinating patterned or solid paper layers, some-

times a combination and attaches buttons, ribbons, cutouts and other touches to form a concept with a patriotic theme.

“A card that I make could be the last letter from ‘home’ a soldier receives,” she said. “A thank you note, a bottle of sunscreen or a handmade scarf are simple material items to send someone, but it really comes down to ‘it’s the thought that counts’.”

Since its 2003 launch, Operation Gratitude boasts over 350,000 volunteers.

For more information on Operation Gratitude and how you can help go to: www.OperationGratitude.com.

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recipe

Zucchini SPICE DONUTS

INGREDIENTS  Donuts 2 cups shredded zucchini ½ tsp salt 2 1/4 cups almond flour 1/2 cup Swerve Sweetener 1/3 cup whey protein powder 2 tsp baking powder 1 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp ground nutmeg 2 large eggs 3 tbsp butter, melted 1/2 cup unsweetened almond milk 1/2 tsp vanilla extract  Frosting 4 ounces cream cheese, softened 2 tbsp confectioner’s Swerve Sweetener 1/4 cup almond milk, room temperature 1/2 tsp vanilla extract 1/2 cup chopped toasted nuts (optional)

Makes about 15 donuts, depending on the size of your pan.

DIRECTIONS  Donuts P lace zucchini in a sieve and sprinkle with salt. Mix to combine and then let drain 1 hour. Press on zucchini to release as much liquid as possible. Preheat oven to 325F and grease a donut pan.  In a large bowl, whisk together almond flour, Swerve, whey protein powder, baking powder, cinnamon, ginger and nutmeg. Add in zucchini, eggs, melted butter, almond milk and vanilla extract and stir well to combine.

 S poon batter into prepared donut pan to almost full (if you have a single donut pan that only holds 6 donuts, you will need to work in batches). Bake 18 to 20 minutes or until golden brown and firm to the touch. Remove and let cool 5 minutes, then transfer to a wire rack to cool completely. Repeat with remaining batter.  Frosting  I n a medium bowl, beat cream cheese with confectioner’s Swerve until well combined. Beat in cream and vanilla extract. Spread on cooled donuts.  Sprinkle with nuts, if desired.

20

recipe

APPLE PLUM STUFFED TURKEY BREAST WITH MANDARIN MARMALADE

By Nellie Palmer  Ingredients 2 tablespoons all-purpose flour 1-1/2 teaspoons sea salt 1/4 teaspoon coarsely ground pepper 1/2 cup chopped pitted plums 1 tablespoon coconut oil 2-1/2 cups cubed Dave’s killer 21 grain bread 1 cup chopped peeled tart apple 1/4 cup golden raisins 1/4 cup apple juice 1/4 cup butter, melted 2 tablespoons raw sugar or Swerve 1 teaspoon grated lemon peel 1/4 teaspoon paprika 1/4 teaspoon ground cinnamon

 Directions  Melt coconut oil in pan. Sauté plums, apples, raisins, raw sugar, lemon peel, paprika and cinnamon. O nce plums and apples are soft, add apple juice, melted butter and Dave’s killer bread.  Place the tenderloin between two pieces of parchment paper on a solid surface and use the flat side of a meat mallet to pound them to about 1/3" thick.

 L ay prosciutto slices side by side and rest the flattened tenderloin on top, perpendicular to the prosciutto slices. Fill the center of the tenderloins with stuffing and carefully fold over the prosciutto and tenderloin in a kind of jellyroll fashion. Secure the rolls snugly with kitchen twine and roast.  I t only takes about 30 minutes in the oven and about 5 minutes of rest before it's ready.

MANDARIN MARMALADE  Ingredients Two lbs mandarin oranges.

1 1/2 cups Swerve 1 lemon  Directions P eel mandarins, remove seeds and dice.  Take half the peelings, use a sharp knife and scrape off as much of the white pith from the inside of the peel. Cut each half peel in half (to make a quarter) and flatten it, then scrape the pith with a sharp knife from the middle of the peel

to each tip. Cut peels into thin strips. B oil mandarins and peels in water for 60 minutes.  Drain. P rocess in food processor until chopped.  Return to saucepan with swerve and the juice of one lemon. C ook, stirring, over low heat until swerve or stevia dissolves. Simmer, stirring, for 45 minutes.  S poon over roasted stuffed turkey breast.

21

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