INSPIRE JANUARY | FEBRUARY 2019
Hormone Therapy For Men
Empowering Natural Living In New Orleans and The Northshore
VEGAN NO BEANS HUMMUS
n Up TurYOUR TURNIPS
Preventing Mommy/Daddy Burnout
HORMONE HARMONY MAGDALENA WSZELAKI FINDS BALANCE WITH GOOD TASTE INSPIRE HEALTH
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OBSTETRICS AND GYNECOLOGY
Bio-Identical Hormone Pellet Therapy Men and Women INCREASES Energy and Focus Lean Muscle Mass Libido and Sexual Performance Sense of Well Being DECREASES Depression and Anxiety Fatigue Body Fat Stiffness and Joint Pain
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Feel Younger Live Better
Super a n i l u r i Sp By Michelle Fouchi Esneault
S
pirulina is one of the most ancient lifeforms on Earth and considered one of the greatest nutrient-rich foods. According to the United States Department of Agriculture, dried spirulina is high in protein and has nine essential and 10 non-essential amino acids. It’s also high in beta-carotene, linoleic acid, arachidonic acid, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), iron, calcium, phosphorus, omega-3s, chlorophyll and phycocyanin which is only found in blue-green algae. Research conducted by the National Institutes of Health found that spirulina is good for your body and
your brain. Consuming between one and 10 grams boosts energy, improves your immune system and supports your heart, liver and kidneys. Studies have also found that it is a natural detoxifier and appetite suppressant, improves digestion, fights allergies, lowers cholesterol and triglyceride levels, raises HDL cholesterol and can even help balance the body’s pH, while reducing inflammation. Other studies also suggest that it may reduce blood pressure and balance blood sugar. And if that wasn’t enough, research from the International Journal of Biological Science suggests that it may even have
anti-cancer properties. So, with all of these benefits, why isn’t it in everything? Spirulina may be the perfect food, but the taste, which is bitter, takes a little getting used to. It can be mild or strong, depending on whether it comes from a saltwater source, which tends to be fishier, or from freshwater. It also turns anything you put it in to a lovely shade of blue-green. You can find spirulina anywhere supplements are sold in either tablet form or in a powder which is easier to add to food. The Aztecs dried it into cakes in 16th century Mexico. Today you can add it to
super food juices, smoothies and shakes or sprinkle over popcorn, rice, or veggies. Add it to your favorite dessert recipes or to energy balls. It is not recommended that you cook with it as exposing it to high temperatures removes its health benefits. It’s considered safe and effective with no known side effects. You shouldn’t take it if you’re allergic to iodine or if you’re pregnant or on blood thinners. As with any supplement, check with your doctor before taking.
a Spirulina is er ifi ox natural det ite et p p and a suppressant
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28 3 SUPER FOOD Super Spirulina
5 ADVERTORIAL Gep What?
8 HEALTHY MIND Mindfulness A Daily Practice
9 ADVERTORIAL Invest in You
10 EXERCISE
SPRINT-Your Way to a Healthier Heart
12 HEALTHY BODY
Hormone Balance is on the Menu
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Vegan No Beans Hummus
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Blue Spirulina Pancakes with Coffee Agave Sauce
HORMONE HARMONY
MAGDALENA WSZELAKI FINDS BALANCE WITH GOOD TASTE 23 ADVERTORIAL High Heels Bad for Vein Health?
24 FEATURE
Hormone Therapy for Men Boost Health, Energ y and Libido
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You are What You Eat and Drink!
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WELLNESS
advertorial
? t a h W Gep By Dr. Nancy Gravel Care Chiropractic 2201 11th Street Mandeville, LA 70471
985.626.4422
Spring Break and Mardi Gras will be here before you know it! Many have already begun securing their vacation plans—plans which may require drives of great distance over land and…water. Gephyrophobia, is the anxiety disorder or specific phobia characterized by the fear of bridges. As a result, sufferers may avoid routes that will take them over bridges. One person, I know, related the following story to me. "I have started to have terrible panic attacks while driving on highways and also when having to drive across bridges. I never really had a problem before and now I am so afraid. My husband and I had to travel to North Carolina and I was of no help to him because I just could not bring myself to drive over the many bridges that the route dictated that we cross. He had to do all of the driving and could not rest at all!" Another person shared this with me, "When it came to crossing the bridge I totally freaked out. I made it...but I was nearly hyperventilating by
the time I got across. Then I couldn't bring myself to drive back over it again and my husband, who totally thinks I am being stupid and tells me so often, told me to change seats and he drove home. I came home and cried. I just can't make myself do this!" In its simplest terms, anxiety is a form of stress. A lot of it is based on worries of what may happen. Worries that, for the most part, are irrational or have no chance of happening in a zillion years! But, even if the worry may seem to be ridiculous or illogical, the effects on the body are quite real. Anxiety hits with a hard punch to the nervous system, setting off the biological alarm system we have that protects us from danger. This may serve you well if you are being attacked by a grizzly bear, but it's not as useful when you are in your car on the way to summer camp with no bears anywhere near the highway or on the bridge. This kind of irrational fear can be overcome. We can help you with our state of the art therapy program. Happy traveling!!!!
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January § February 2016
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editor’s letter
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.
LOVE Makes
the World Go ‘Round
Find us online!
www.inspirehealthmag.com
As Inspire Health Magazine begins its ninth year, I am proud to reflect on how far we have come. Everything about our magazine has improved and evolved over time through the help and critique of our readers. Thank you. What started as a vegan health hub for women transformed into a natural living magazine for the entire family. If this is your maiden voyage with Inspire Health, we hope you enjoy our inspirational covers and sections that offer everyday practices for improving your health, relationships and mind. January is our love issue. We start the year with loving our body, family and especially our heart. Hormones play a huge role in loving our body and family. Magdalena tells of her journey to proper hormone balance through diet. No pills or creams, simply diet. Dr. Schultis helps men with hormone therapy to increase libido and improve cardiovascular health. Help us make 2019 even better. We want to hear from you. If you have a topic you wish to see covered in an upcoming issue, do not hesitate to write me. I answer every letter to the editor personally. Peace, Love and Growth, Suzanne Fox
INSPIRE
Staff
Executive Publishers HAL G. FOX & SUZANNE POLK FOX Managing Editor Suzanne Polk Fox Copy Editor Chad Ruiz Contributing Writers Michelle Fouchi Esneault Courtney Farnet Patricia Danflous Caitlyn Mckey Chad Ruiz Dr. Niket Sonpal Nellie Palmer Dina Zelden
Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas
© 2019 Jumpstart Publishing, LLC, New Orleans, LA, IH39, V4 All rights reserved Printed in the USA by Fox Print Services (igofox.com) The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.
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healthy mind
s s e n l u f Mind A DAILY PRACTICE
H
By: Caitlyn McKey
ave you ever found yourself walking into a room and completely forgetting why you went there in the first place? Or maybe you lost your keys, only to find them in the freezer. How about driving home and completely blanking on what the journey looked like? Don’t worry, you’re not losing your mind. In fact, most people I know experience this on a daily basis. Now there might be some of you sitting there thinking, “How can I fix this?” Or maybe you’re wondering what you can do to avoid being unaware. The simple answer is to start practicing mindfulness. What is mindfulness? Mindfulness is slowing down, paying attention on purpose, taking your awareness and bringing it to the present moment, bringing awareness to what is happening in the mind and the body, and bringing awareness to your surroundings. When practicing mindfulness, it is important to be non-judgmental, compassionate, to have patience, trust, acceptance, and to be non-striving. There is absolutely no rush in mindfulness. How can you start practicing mindfulness? Just like yoga practice, or
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practicing a sport, it’s best to practice mindfulness on a daily basis. Think of mindfulness as a workout for your mind. However, unlike yoga or sports, it doesn’t have to take an hour out of your day and you won’t have to go to any fancy building and pay someone to teach you how to practice. This is something you can do in a matter of 30 seconds to an hour. Really practicing mindfulness can take however long you desire. I recommend starting off slowly. Like with any new endeavor, start with the basics. Mindfulness Practice: Body Scanning One of my favorite ways to practice mindfulness is through body scanning. This is a mental practice, and only requires a chair or laying down on a comfortable surface. If this is your first time trying this out, I recommend going to a quiet space to better focus your attention. Once you are in position, close your eyes and begin to focus your attention on your breath. Focus on the small area between your nostrils where you can feel your breath coming in and out. Do this for a few breaths. Feel gravity pulling on your body. Begin to focus on the crown of your
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head. Notice if there is any tension that you are carrying there and release it. Move lower to your ears and give them a wiggle, notice how your body responds to this. Furthering down to your neck and shoulders. Again, notice if you are holding any tension there. Give them a tight shrug, then release the tension. Slowly bring your attention to your chest. Feel how it rises and falls as you breathe in and out. Next, bring your attention to your hands and slowly give your fingers a wiggle noticing all
of the little muscles in your hand. Following along to your toes having the same awareness. Finally, take a deep breath in and upon releasing your breath slowly begin to open your eyes and smile. Congratulations! You’ve just completed a mindful moment!
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Invest IN YOU Do you constantly give all your time to friends and family? That’s admirable, but without self-care you’re not in any shape to help others. It’s important to nurture your mind, body and spirit every once and while. When you’re the best version of you, your loved ones will notice the improvement and support your goals. One of the many ways you can practice self-care is by trying something new, preferably creatively fulfilling. Pushing yourself out of your comfort zone can improve memory, build confidence and give you a sense of fulfillment. Maybe you don’t fancy yourself a painter or an artist in any capacity, but anyone can learn a new skill. Impastato Gallery & Art Therapy is a beautiful gallery full of original works of art you can enjoy in your home. This one of a kind place creates a relaxing space to “unwine” after a hard day. For those looking to learn or become motivated in a relaxed, atmosphere Elizabeth Impastato, has designed several art packages to help “INVEST IN YOU.” She says, “It has been a long-time goal to combine a unique Art Gallery that offers services for individuals to discover how art can help with stress and encourage self-esteem.” The Gallery and services encourage creative expression. Expressive therapy uses the creative process of making art to improve physical, mental and emotional well-being. The “DRAWING JOURNEY” and Painting Lessons are private classes that are personalized according to your needs. Private lessons will allow each individual to gain insight and develop to the level that fits them. Even the schedule for private lessons is focused around you. If you are looking to get social and meet others, try “ART HAPPY HOUR,” which is offered to encourage friendship and laughter for the busiest person. Over the course of an hour, you’ll paint, drink and laugh!
Don’t put off self-care any longer. Do something fun and fulfilling for you. To learn about all of the ways you can get creative and “INVEST IN YOU” check out IMPASTATOGALLERY.COM or IMPASTATO GALLERY & ART THERAPY on Facebook. Visit them at CHENIER MARKET PLACE today! IMPASTATO GALLERY & ART THERAPY 1901 US 190 STE 28 Mandeville, LA. 70448 985-778-5338
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INSPIRE HEALTH
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Sprint exercise
YOUR WAY TO A HEALTHIER HEART By Courtney Farnet
WHAT IF YOU COULD BURN HUNDREDS OF CALORIES IN JUST 30 MINUTES? SPRINTING REQUIRES LITTLE TIME, LOTS OF ENERGY AND BURNS MORE CALORIES THAN MOST OTHER FORMS OF EXERCISE OVER THE SAME DURATION.
S
printing comes in all forms. For instance, the LES MILLS SPRINT™ is 30 minutes of high-intensity, low-impact training on an indoor bike. Repeated intervals of sprints, power and strength drive intensity. Participants spend 20 of the 30 minutes of class training at or above 85 percent of their maximum heart rate. The remaining time is spent
recovering. Such interval training burns nine percent more fat and is 17 percent more effective than a steady-state cardiovascular workout, like running or long-distance cycling. LES MILLS SPRINT™ is short, but it leaves participants burning calories for up to nine hours post-workout due to excess post-exercise oxygen consumption (EPOC). EPOC refers to the elevation in metabolism and increased use of oxygen to return the body to a resting state after intense exercise.The higher the intensity, the higher the after burn. Researchers at Pennsylvania State University conducted a study on high intensity interval cycling
and its effect on physical fitness and cardiovascular health. Thirty-six trained adults participated. One group of participants replaced a 60-minute cardio workout with two 30-minute high intensity cycling classes, like the LES MILLS SPRINT™, for six weeks. The others continued their normal training routine. The results indicated that two 30-minute high-intensity interval cycling classes per week increase aerobic fitness (VO2 max) by up to 10 percent and reduce LDL blood pressure, total cholesterol and triglycerides. Additionally, body fat mass decreases and lean body mass and leg strength increase. Show your heart some love and incorporate high intensity interval cycling into your weekly routine.
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healthy body
HORMONE BALANCE IS ON THE MENU Healthy foods target adrenal fatigue, menopause and more By Patricia Danflous
Are you ready to take charge of your life? Imagine what it would be like to live without the PMS “crazies,” persistent fatigue, anxiety, or assorted aggravations of menopause
L
et’s face it, when hormones are out of control there is little hope for a smooth, well-balanced life. What’s a woman to do? Grandma’s suggestion to try chocolate as a PMS remedy, thanks to its mood-boosting chemical properties, may provide good-tasting, temporary relief. Take a look at your diet for a more permanent solution. According to Dr. Peter Osborne,
founder of the Gluten Free Society, gluten sensitivity screening could be the first step in addressing hormone imbalance issues. Nutritionists also point to the benefits of eliminating dairy and sugar. The phased elimination of certain foods, under the direction of a health professional, may have a significant and positive impact on hormone health. Holistic Health Coach and hormone balance specialist
Magdalena Wszelaki suggests that avoiding certain foods could be beneficial depending on individual needs and appropriate diagnosis. She also advises taking a positive approach by adding hormone boosting superfoods to meal planning. “There is no one food that will reverse a hormonal imbalance,” she said. “However, there are several natural superfoods that are known to relax hormones.”
gluten sensitivity screening could be the first step in addressin g hormone imbalance issues Always check with your physician before making drastic changes to your diet. Each person has different needs. A medical evaluation will determine if you have food sensitivities related to your symptoms and help determine the best treatment regimen.
WSZELAKI'S FIVE FAVORITE HORMONE BALANCING SUPERFOODS BRAZIL NUTS – three organic Brazil nuts per day is a sufficient intake of selenium, a key mineral for thyroid and autoimmune health.
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CAMU CAMU – a half-teaspoon per day added to smoothies, for example, is a powerful source of Vitamin C to support the adrenal glands and the immune system.
MACA ROOT – this butterscotch-flavored Peruvian product is associated with alleviating menopausal symptoms and PMS as well as boosting fertility. (Start with a very low dose as some women may be intolerant.)
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BROCCOLI SPROUTS – studies show that ¼ cup to 1 cup of broccoli sprouts per day improve estrogen-dominant issues such as PMS, endometriosis, water retention, cellulite, weight gain, moodiness and infertility.
FLAX SEED - the protein and fiber in flax seeds assist in the management and reversal of polycystic ovarian syndrome.
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Activities & Games for Kids • All U Can Eat Crawfish • Soft Drinks & Water13 INSPIRE HEALTH
recipe
VEGAN
NO BEANS HUMMUS Ingredients ® 1 medium head of cauliflower, cored and separated ® 1/4 cup tahini ® 6 tablespoons avocado oil ® 1/4 cup lemon juice ® 4 cloves roasted garlic ® 1/2 teaspoon pink Himalayan salt ® 1/2 teaspoon ground cumin ® 1 tablespoon grated Parmesan cheese ® fresh parsley (chopped for garnish, optional) Directions Steam cauliflower in double boiler with steamer. Place cooked cauliflower, tahini, 4 tablespoons avocado oil, lemon juice, Parmesan, garlic, salt and cumin in a food processor. Pulse until smooth. Place in serving dish and sprinkle with parsley.
All proceeds will support the Al Copeland Foundation (ACF) to continue bringing game changing, lifesaving and critically needed immunotherapy cancer treatments to the LSUHSC Stanley Scott Cancer Center. These critically needed funds will help save lives end cancer right§ here at home! INSPIRE HEALTH 14 and ihnola.com facebook.com/inspirehealthnola
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wellness
Belly g atTOin BloWHAT EAT
AND WHAT TO AVOID
FOODS TO STEER CLEAR OF WHEN IT COMES TO BANISHING THE BLOAT.
R
egardless of weight or body type, it’s common to see some belly bloat. The foods we choose, how we’re digesting and simply the air we’re swallowing, can all add up to feeling and looking bloated. To help us keep our bellies as bloat free as possible, Dr. Niket Sonpal, shares what to avoid and why. “It’s really important to pay attention to bloat, especially when it either comes on suddenly or is prolonged with pain. It is possible to develop an overgrowth of bacteria in the small intestine which gives that distended belly and full feeling,” explains Dr. Sonpal. The discomfort caused by bloating is a fixable issue. Watching the choices you are making and the way your body is reacting to them is key.
se, how The foods we choo d simply we’re digesting an g, can win the air we’re swallo ing and el fe all add up to looking bloated.
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01 02 03 04 05
X
SIMPLE CARBS The general population is aware that foods like soft drinks, sweets, desserts, and white bread are not conducive to a healthy diet. Simple carbs are processed into the bloodstream very quickly and have little nutritional value other than the energy they add to your body. When there is an overflow of energy being stored in your body versus what you are burning you begin to gain weight and feel bloated.
X
PROCESSED STARCHES Limiting pasta or bread to a once per week treat can really make an impact when addressing bloat. These foods are like sponges when it comes to water. When you cut starches, you’ll notice bloat minimizes pretty quickly.
X
SUGAR SUBSTITUTES AND FAUX SWEETENERS Here’s the catch, you may think you’re doing the right thing by opting for “fat-free” or “sugar-free” food options that say they are “derived from real sugar.” Dr. Sonpal clarifies that these kinds of sugars are actually low-digestible carbohydrates. Our bodies metabolize them differently due to their chemical structure leaving them hanging around in our small intestine leading to bloat.
X
RAW CAULIFLOWER (and other uncooked cruciferous vegetables). Cauliflower has become the “it” vegetable because it takes on the flavor of anything it’s mixed with. We see recipes for cauliflower mashed, cauliflower pizza, fried “rice,” and even mac and cheese; all created with cauliflower as the main ingredient. When cooked, these vegetables are great sources of nutrition and fine side dish substitutes for pasta, rice, and potatoes. However, when cauliflower is chopped up and eaten raw along with kale, broccoli and Brussels sprouts you can expect bloating to occur. Cooking is key!
X
SALT If you want to reduce water retention which always leads to a bloated stomach, cut out the salt. In fact, if you have a lunchtime meal you can significantly reduce the bloat and puffiness simply by avoiding salty foods for the remainder of the day. People who are mindful of their salt intake, prepare their own foods and avoid things like canned soups, chips, bacon, sausage, lunch meats will look and feel leaner.
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WHAT NOT TO FEAR
01 02 03 04 05
THINGS TO AVOID WHEN DEALING WITH BELLY BLOAT INCLUDE:
V
RIPE BANANAS! What’s not to love about bananas.You can grab one on the go, they are high in potassium which is another thing that rids water retention.
1.
V
CUCUMBERS They’re known to reduce swelling because they contain the flavonoid antioxidant, quercetin. Cool crisp and delicious, they’re common in salads and they can also be eaten solo as a snack. You can also add them to water.
V
DRINKING FROM A STRAW The mechanisms of straws make it so that you suck air in to take sips of your drink. An excess of this can fill you up with air and cause bloating.
2.
SLEEPING RIGHT AFTER EATING Many people get drowsy right after a meal. The best course of action is to go for a walk or do something that gives you a bit of energy and helps your body process your meal. Going to bed right after eating cripples your digestive process, slowing down the breakdown of your food.
3.
WATERMELON Watermelons are mostly water, about 92 percent, but this refreshing fruit is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There's even a modest amount of potassium.
EATING TOO RAPIDLY If you find yourself struggling with bloating, observing the pace at which you eat can help reduce the amount of air you intake while consuming the foods you love. Take more time to enjoy your meal.
V
FERMENTED FOODS Kimchi, sauerkraut, pickles, and kombucha. These high probiotic, bacteria-friendly fermented foods are key to maximizing digestion and maintaining a healthy gut.
V
DRINK WATER AND GREEN TEA! Since carbonated beverages contribute to bloat, stick to water and flavored teas. Sipping on these beverages throughout the day keeps the digestive system moving. When you deprive your body of water, it will hold on to the water already in your body without excretion leading to bloating.
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109 North Drive, Covington, LA 70433 985-893-0397
ABOUT THE DOCTOR: Dr. Niket Sonpal is Adjunct Assistant Professor at Touro College of Osteopathic Medicine, Clinical instructor at Kingsbrook Jewish Medical Center, Brooklyn and on the board of the NY‐ American College of Physicians (NYACP). He is completing his Fellowship in Gastroenterology at Lenox and has spoken and presented at over 25 national and regional conferences on his research and is a regular participant in national courses.
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Your Neighborhood Real Estate Agents Northshore, Southshore and Surrounding Area INSPIRE HEALTH
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eat fresh
TURN UP YOUR By Chad Ruiz
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I
t’s the purple power food that deserves a lot of attention. It fights cancer, improves immunity, increases blood flow, prevents heart disease, supports digestion, regulates your metabolism…heck, about the only thing it doesn’t do is turn silver into gold! Bursting with nutritional value, the turnip ranks as one of the healthiest, least talked about foods on the planet.What makes this cruciferous a contender is the fact that its leaves and bulbous root provide far-reaching health benefits. One vegetable, two sides, two sources of power. Like it’s cruciferous cousins, broccoli, kale, cauliflower, cabbage, etc., turnips are rich in nutrients and low in calories, making it a great Eat Fresh option for weight-loss. TOUTING THE TURNIP Grown in cooler climates across the globe, both the turnip root and leaves sport numerous nutritional benefits rich in vitamin C, iron, carotenoids, fiber, niacin, calcium, phosphorus, potassium, sodium, magnesium and many other useful minerals. These veggies also boast cancer-fighting phytochemicals, antioxidants and glucosinolates, all of which help the liver filter toxins and protect the body from carcinogens. Some studies show that regularly consuming turnips and other cruciferous vegetables lowers your risk of certain cancers including prostate, lung and breast, according to the National Cancer Institute. The high concentration of vitamin C in turnips, 42 percent of the recommended daily consumption in one medium turnip and 55 percent in one cup of greens, strengthens your immune system and just about every other structure in your body. One analysis released by “The American Journal of Clinical Nutrition” who compared nine studies involving more than 290,000 participants observed that individuals who consumed 700 milligrams of vitamin C daily had a 25 percent lower risk of heart disease.
Cut them into cubes and use in stews or boil then mash with chives, bacon and cheese.You can also enjoy them baked, boiled, sautéed, steamed or even raw.
Raw turnip greens (leaves) are bitter. They taste great when sautéed in olive oil with onions and garlic. Cook them as you would collard greens. Remember to rinse and clean your veggies prior to cooking. Store turnips as you would potatoes, in a cool, dry place.
Turnip Cooking Tips
Turnips make great substitutes for potatoes because they deliver more nutrients with fewer calories and carbs. One cup of potatoes contains 154 calories and 35 grams of carbs compared to one cup of turnips containing 42 calories and 10 grams of carbs.
For children or picky eaters, use a spaghetti sauces or chili to “hide” your greens.
Nutrition Facts Turnips Servings Size 1 cup
139g
Calories from Fat 1.4 % Daily Value*
Total Fat 0.1g Saturated Fat 0g
0% 0%
Trans Fat 0g
0% 1% 3% 16%
Sugars 5.8g
Calories from Fat 3 % Daily Value*
Total Fat 0.3g
1% 0%
Saturated Fat 0.1g Trans Fat 0g
Cholestrol 0mg Sodium 42mg
0% 2%
Potassium 292mg Total Carbohydrate 6.3g Dietary Fiber 5g
8% 2% 20%
Sugars 0.8g
Protein 1.4g
Protein 1.6g
Vitamin A
0%
Vitamin C
37%
Calcium Iron
Calories 29
Monounsaturated Fat 0g
Monounsaturated Fat 0g
Total Carbohydrate 9.8g Dietary Fiber 3.9g
144g
Polyunsatured Fat 0.1g
Polyunsatured Fat 0.1g Cholestrol 0mg Sodium 31mg
Turnips Greens Servings Size 1 cup,chopped Amount Per Serving
Amount Per Serving Calories 42
Nutrition Facts
4.9% 1.9%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higer or lower depending on your calorie needs.
Vitamin A
220%
Vitamin C
66%
Calcium Iron
15% 6.4%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higer or lower depending on your calorie needs.
You can find these superfoods at most grocery stores year-round thanks to their long shelf life. Pick small to medium turnips for their sweeter taste. Larger crops deliver woodier flavors.
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cover story
HORMONE HARMONY MAGDALENA
WSZELAKI FINDS BALANCE WITH GOOD TASTE By Patricia F. Danflous
M
Now, not later. agdalena Wszelaki’s mantra for living to the fullest is short and powerful. She might have used such a statement during an advertising career that included Nike, Johnson& Johnson and Volkswagen as clients. It was a glamourous lifestyle that took her around the world with dinners at the finest restaurants and opportunities to vacation in Spain and run in the Great Wall of China Marathon. That was then. The days when her fast-paced and seemingly enviable professional success masked pain and discomfort of Graves’ Disease, Hashimoto's Disease, digestive disorders, PMS, and a host of on-going infections. “Don’t forget lumpy breasts,” she said with a smile. Things are different today. No longer a high-powered executive pitching campaigns to Fortune 100 companies, a symptom-free Wszelaki is a highly-acclaimed certified holistic health coach. She’s a blogger, Facebook live host, podcaster, speaker, nutrition consultant, founder of the Hormones Balance online community, and author of the recently released “Cooking for Hormone Balance.” “I feel better today in my mid-forties than I did in my twenties,” she said. “As women, we push ourselves to our utter limits in the workplace to gain confidence, self-esteem and validation. This can be one of the leading causes of hormonal imbalance.” Recognizing that “hormone balance” was the answer to a life of frustration, illness and fatigue, she is now a leader on the journey toward hormonal balance. Based on personal experience, continued research and education, Wszelaki emphasizes a natural way of appetizing and healthy
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For more information on Magdalena Wszelaki and hormone balance, start at her website www. cookingforhormonebalance.com.
If you balance your blood sugar level first thing in the morning, you feel very satisfied, very grounded. eating with a focus on bio-individuality. A native of Poland and daughter of a Polish diplomat, Wszelaki lived around the world before settling in Boulder, Colorado. “There’s quite a big business start-up culture with very health-minded and mission-based entrepreneurs,” she said. “I moved here temporarily to finish my cookbook but then I fell in love with Boulder and thought, ‘why would I want to move away from this health conscious and environmentally conscious community?’ That’s really important to me.” Finding a new home was relatively easy. It took a few “aha” moments before she changed career directions. “I was living in Shanghai and in the midst of a booming career,” she recalled. “It was ten years ago, but I remember this like yesterday. I walked into an endocrinologist’s office and told her that the thyroid issues I had in my twenties seemed to be back on.” Following a panel of tests, Wszelaki learned she had Hashimoto’s Disease, the autoimmune condition that causes hypothyroidism and adrenal fatigue. “That explained why I was feeling so tired,” she explained. “I had to have two strong cups of double expresso to get me going in the morning. I was completely exhausted all the time. It’s hard to explain thyroid-related fatigue. It’s not what you feel at the end of the day or when you went for a run or a five-hour hike, you just feel literally like your whole energy in your life has been sucked out of you. You’re totally empty from inside.” With little hope or compassion from the medical world and the start of anxiety attacks, Wszelaki realized she was in over her head. “Imagine that you know who you are as a person and then suddenly, you are having irrational fears about your clients or about your own
future,” she said. “I just became a totally different person. With no medication prescribed to control Hashimoto’s, I felt incredibly powerless. Ten years ago, I could only find one book on the disease with a recommendation to avoid eating soy and chocolate.” Desperate enough to consider a $10,000 flight to Venezuela to consult a doctor specializing in Hashimoto's, Wszelaki took a step back and saw a traditional Chinese physician. Although herbs helped, she realized that thousands of years of Chinese medicine did not address the stress, food sensitivities, toxicities, sugar dependency and environmental pollution of today. Forfeiting a million-dollar payout in a three-year contract, Wszelaki quit her job. “I was a million dollars poorer, but it was one of the best decisions I had made for myself,” she said. Noting that every part of her healing journey incorporated dietary and lifestyle changes, Wszelaki says the decision to pursue a holistic-oriented career is founded on her belief in sleep, emotional healing and good, clean food with no restricted dieting. Her comprehensive cookbook, “Cooking for Hormone Balance” is filled with diverse and savory recipes utilizing hormone-supporting superfoods and super herbs. In addition to the easy to prepare suggestions, Wszelaki provides a guideline to rebalancing hormones based on research and experience. “One of the things you'll see in the cookbook is that the recipes are either very low in sugar or they're savory in nature,” she said. “The breakfast recipes are an inspiration from my global travels and having lived in Asia for 22 years. Western breakfasts are full of carbohydrates, and sugary foods. A savory breakfast is profoundly changing to most people. If you balance your blood sugar level first thing in the morning, you feel very satisfied, very grounded. It’s what I do and I don't crave anything. Sometimes I don't even eat lunch. It's a different way of eating and it works.” You may not have Graves’ or Hashimoto’s Disease, Wszelaki noted. “But what woman hasn’t had lumpy breasts?” she asked. “That condition disappears with hormonal balance. Get started eating right today – don’t wait until later.” For more information on Magdalena Wszelaki and hormone balance, start at her website www.cookingforhormonebalance.com.
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recipe
BLUE SPIRULINA PANCAKES
WITH COFFEE AGAVE SAUCE RECIPE FOR ONE STACK Ingredients: 4 oz spelt flour 6 oz water 2 tsp blue spirulina Sweetener of your choice Coconut oil for the griddle How to make it: Whisk everything in a medium bowl.
Heat a lightly oiled griddle over medium heat. Scoop per pancake 2 tbsp onto the griddle. Cook each side for 1-2 minutes. RECIPE FOR THE COFFEE SAUCE Ingredients: 1 tsp superfood coffee Shine 1 tbsp hot water
2 tbsp agave syrup How to make it: Combine 1 tsp superfood coffee Shine (powder) and 1 tbsp hot water in a small bowl and mix very well till the powder dissolves. Add agave syrup and mix again. Top your pancake stack with the sauce.
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advertorial
High Heels
Bad For Vein Health?
A
By Dr. Randall S. Juleff
s a physician specializing in vein care, women ask all the time, “Is wearing high heels really a bad thing when it comes to having healthy leg veins?” Now, their husbands ask me if the quantity of shoes can be the cause of something bad. That’s another story all together! Most people think that this is just an old wives’ tale right next to catching a cold because of cold weather. Well, unfortunately, it isn’t a wives’ tale and wearing high heels really does impact the way leg veins function and consequently the overall health of your veins. There are two types of blood vessels in our body: arteries and veins. Arteries carry blood rich in oxygen from the heart to the entire body. Blood in arteries moves because the heart pumps and forces blood throughout the arterial system. Veins are the blood vessels that carry blood back to the heart
to be oxygenated. Blood in veins does not move because the heart is pumping. Instead, it’s dependent on the activity of muscular contractions of the extremities. Leg veins do not have a heart to pump blood, they do however have something we call the “calf muscle pump.” The calf muscle pump refers to the fact that as our calf muscles contract in the course of walking and other movement, they actually compress the veins they surround and force the blood to move. Working in conjunction with this activity are the hundreds of little one-way valves that are present throughout all of the veins in the legs. When the valves are working normally, muscles contract and force blood to move. The oneway valves make sure the movement is upward and back toward the heart. It’s really a very neat system. So here comes the bad news! When women wear high heels, there is a lesser amount of contraction activity within the calf muscles. Less
muscle contraction means less movement of blood in leg veins even when we’re walking. Less movement of blood means that blood is pooling and this leads to more strain on the veins and ultimately valves are more likely to fail. Valve failure is really what we need to avoid in maintaining good vein health! Ladies, I would never ask you to limit shoe buying! Being concerned about heel size however, especially for everyday use is probably a beneficial thing when it comes to vein health. Dr. Randall S. Juleff is a board-certified phlebologist and founder of La Bella Vita Laser and Vein Center.
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feature
y p a r e h T e n o Hor m for Men BOOST HEALTH, ENERGY AND LIBIDO By: Chad Ruiz
Men, how is your energy level? Does it feel like you’re running on empty? Has your libido flown south for the winter…3 winters ago? A decline in energy, sex drive, mental capacity, muscle mass and even hair are all symptoms of low testosterone (and other hormone) levels. And those are just the short term effects! Few people know about the serious conditions caused from longterm low levels. These include brittle bones, high blood pressure, depression, anxiety, respiratory disease, diabetes and cardiovascular disease. In fact, “The Journal of Clinical Endocrinology and Metabolism” recently concluded after an 11-year study that men with insufficient testosterone levels were more likely to die sooner than their counterparts.
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What’s that you say? You’re too young for a drop in testosterone? Believe it or not, testosterone levels begin their descent as early as 30!
“Both men and women, at some point in their life, will begin to experience the normal decrease in hormones,” said OBGYN Dr. Stefanie Schultis, a board certified physician and surgeon who has been in private practice since 1989 in Louisiana. “Many begin asking themselves, ‘What’s happening to me?’ A decrease in hormones for men more commonly occurs in their 40s but I occasionally have treated men
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in their 20s and 30s with low testosterone levels. It really interrupts their quality of life.” While hormone therapy has been around for more than 50 years in the form of pills, creams and gels, it’s been accepted more among women. Thanks to the popularity of the “pellets,” Bioidentical Hormone Replacement Therapy (BHRT) appeals to both women AND men. “After so many years of recommending pills, creams and gels, what became obvious is that the pellet
Dr. Stefanie Schultis, a board certified physician and surgeon who has been in private practice since 1989 in Louisiana.
mode of dispensing hormones is often more beneficial because we get a more consistent, steady-state level of absorption which we see through clinical response and lab values,” Dr. Schultis said. The process is simple and painless. First, your doctor evaluates your physical health, your current symptoms and your current hormone levels. Once they qualify you, the doctor tasks a pharmacy to compound the appropriate hormone mix. Then, during the follow-up appointment, your doctor injects the pellet(s) under your skin— usually in the hip. The pellets last for several months. Increased hormone levels could help more than your looks. Studies highlighted in the Harvard Medical School’s “Harvard Men’s Health Watch” suggests a link between low testosterone levels and mental decline, like this one from the Baltimore Longitudinal Study of Aging: “A 2004 report evaluated 574 men over a 19-year period. Low free testosterone levels
A decrease in hormones for men more commonly occurs in their 40s but I occasionally have treated men in their 20s and 30s with low testosterone levels. predicted an increased risk of developing Alzheimer's disease, even after other dementia risk factors were taken into account.” Other studies also observed that individuals with higher testosterone levels displayed sharper cognitive acuity and quicker memories. Dr. Schultis warns that several disorders may cause reduced hormone levels so it’s always best practice to undergo a full checkup by your doctor before seeking hormone replacement therapy. Visit www.stefanieaschultismd.com or call 985-898-1940.
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advertorial
Welcome to
Greetings Mandeville! I am so excited to share this with my hometown! It finally dawned on me earlier this year while visiting a health food store in Tupelo, MS that not only is Mandeville without a proper health food and wellness center, it doesn’t have a proper juice bar either! In that moment I realized two things: • Numero uno, I could totally do this for my family and community. Owner, James Knapp & family
The Concept Evolves…
2019 is finally here, and indeed after a lot of hard work, Sacred Earth is now open! However, the original concept evolved much faster than I expected before opening (and in the best of ways!). Naturally, I knew I would be offering strictly the highest quality and premium supplements available in our health food industry, as well as fresh cold-pressed organic juices, Raw organic Sacred Earth granola bars, and so on. But then, this thought occurred, “hold up, if I’m not educating the community on the ‘how’s' and ‘whys’ of a health-conscious lifestyle, I’m not truly giving Mandeville all the best I have to offer.”
• Numero dos, wow this would be a lot of hard work!
An Educational Event Center is Born…
Imagine that! Not only will you be able to pick up and enjoy your favorite wellness products 7 days a week, you’ll also be able to learn about them too (how cool is that?). At the center, we stream live product webinars and trainings, host consumer lectures and workshops, offer live product demonstrations, and more. As you might guess, our events calendar is filling up quickly so please make sure to stay tuned for exciting updates, new events, and do keep an eye out for the reserved seating events too.
Go Local Y'all!
The New Year, The New You…
Join us as we confidently embrace 2019 with energy and style! And if you’re thinking of putting a bit more pep in your step, perhaps with a good old fashion cleanse, detox, or diet–we not only have what you need to get the results you're after, but the knowledge and encouragement to keep you feeling supported as well.
See you soon!
310 Dalwill Dr., Mandeville, 70471 985-778-3232 SacredEarthCompany.com Instagram: @sacredearthco Facebook: @sacredearthcompany
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recipe
Crust 2 cups almond flour 1 large egg 2 tablespoons melted butter crisco 1/8 teaspoon finely ground sea salt Filling 1 cup heavy cream 4 large eggs 1 tablespoon mayonnaise 1/4 teaspoon sea salt 1/2 teaspoon white pepper 1/2 cup shredded Swiss cheese 1/2 cup shredded Parmesan cheese
ZUCCHINI LOVERS
KETO QUICHE By Nellie Palmer Topping Roasted Zucchini Chips 1 zucchini 1 tablespoon olive oil 1 tablespoon Italian seasoning 1/4 cup grated Parmesan cheese Directions Preheat oven to 350 degrees and spray mini quiche pans with cooking spray. In a large bowl, combine almond flour, egg, crisco and salt. Mix with a fork until blended. Divide dough into quarters and use to line each quiche pan. Place pans on a cookie sheet and pre-bake for 12 minutes.
Prepare filling by combining heavy cream, eggs, mayonnaise, salt and pepper. Whisk until well blended. Fold in Swiss cheese and Parmesan cheese. Spoon into crust, dividing evenly. Do not over-fill, or it will spill over while baking. Allow room for the mixture to expand when baked. (If you have mixture left over, you can spoon into muffin cups and bake. Keep in the refrigerator and heat in microwave for a quick breakfast on the go.) Place zucchini chips on top of each quiche. Bake 30 to 40 minutes (depending on the size of the pans.) INSPIRE HEALTH
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discover
PREVENTING MOMMY/DADDY BURNOUT
B
By: Dina Zelden
eing a parent is tough. The to-do list never ends. The tasks can be mind-numbing and the appreciation is fleeting. Mommy and daddy burnout is a real problem. It can, however, be avoided by incorporating these tips: KNOW YOUR PARENTING “WHY” We live in a hypercompetitive culture. We spend lots of time on social media—nearly an hour per day for most adults according to influencer marketing agency Mediakix. It is easy to compare ourselves as parents and our children with what we see online. Over-the-top birthday parties, children’s achievements, grades, sports accolades are all paraded online for us to see. It is hard not to feel pressured to keep up, to fall into the comparison trap. When you are grounded by the “why” of your parenting choices, you can guard against falling into this trap. Decide what you want out of life for you and your children. When you are comfortable with those decisions, you realize there’s no need to keep up or compare when you already have what you want.
your children to pitch in. Teaching them household chores will give them life skills. Team work can be learned at home just as well as on the sports field. Many moms and dads suffer from FOMO—the fear of missing out—and unconsciously pass this on to their children. They do not have to participate in every activity, attend every party and be on a different sports field all year long. Consider what is important to your family. Give yourself permission to slow down and take it easy. Set boundaries on your
It is easy to compa re ourselves as paren ts and our children w ith what we see online
SCALE BACK How much is it humanly possible to accomplish in a day? Make lists and be reasonable. Prioritize. Require
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time as well as your children’s schedule. It is important for everyone’s sanity. Leave time each week for unscheduled downtime. GAIN PERSPECTIVE Nurture relationships with moms and dads of older or adult children. They have been where you are and can relate and show you what lies ahead. While it may seem you will
never have time to yourself or get to the bottom of that laundry pile, this too shall pass. Remember that being a parent is more about your relationship with your kids than it is a job. Stop and smell the roses because before you know It, they will be grown. The laundry piles will be gone but the memories you made will warm your heart forever.
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Jan./Feb. 2019
recipe
ROASTED TURNIPS AND MUSHROOMS You will notice there are no measurements for the ingredients. The reason is, you don’t need to measure. Make a lot for a crowd, or simply cook for one
INGREDIENTS •T urnips, peeled and diced mushrooms, washed and sliced • Sea salt • F resh ground Black pepper • F resh rosemary sprigs • Olive oil
By Nellie Palmer DIRECTIONS Once you have peeled and diced your turnips and washed and sliced your mushrooms, place them in a large bowl. Remove the rosemary leaves from the sprig by running the sprig through your fingers against the growth. Place leaves in the bowl along with olive oil, sea salt and black pepper. Toss to coat the turnips. ❷ Place in a baking dish. Bake at 400° for 45 minutes, or until tender.
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! k n i r And D feature
YOU ARE WHAT YOU EAT Oxidation in our bodies
causes inflammation, cellular damage disease and speeds up the aging process. It is caused by free radicals from our food, air, water, lifestyle and stress. Free radicals are unstable molecules that have lost or are seeking an electron. Antioxidants neutralize free radicals.
Oxidative stress is associated with all diseases!
One method to reversing the oxidation process is Kangen Water, which provides: • molecular hydration antioxidants • alkaline to promote good health • faster and better hydration to help detox the body When your body is too acidic, you experience inflammation, fatigue, low energy, joint & tendon damage. A balanced alkaline body has high energy, stamina, high oxygen availability, better hydration & nutrient absorption.
According to Dr. Horst Filtzer, a Harvard graduate and vascular surgeon, “A person cannot eat enough fruits and vegetable in a day, to come anywhere near the antioxidant power of one glass of Kangen Water.”
All of the drinks you put in your body contribute to oxidizing your body. Sports drinks, tap water, bottled water and sodas cause oxidation.Vitamin C, Green Tea and Kangen Water all have Oxidation Reduction Potential (ORP) with Kangen Water being the highest with an Oxidation Reduction Potential of -400 or better.
Alarming Facts About Cancer
Many studies show cancer grows in an acidic environment that we create, but it cannot thrive in an alkaline environment. In 1940 the incidence of cancer in the U.S. was 1 in 16. Today, it’s 1 in 2 and the leading cause of death in children ages 14 and younger. Kangen Water can provide the alkaline your body needs to keep you healthy.
Acid-Reflux/Gastritis
One in 14 Americans have acid reflux disease. Esophageal cancer is now the fastest growing cancer. Drinking Kangen Water can eliminate your acid reflux.
Contact Greg Fox at hgfox@igofox.com for your free sample of Kangen Water and a schedule of presentations.
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