Inspire Health Issue 43

INSPIRE

Empowering Natural Living

5 Strategies to Stay Healthy After Menopause FINDING A BALANCE BETWEEN SCHOOL AND ACTIVITIES

Modernon Salm

HEALTHY FISH WITH A DARK SIDE

F I N D I N G a Happier, Healthier, Fitter Future in Fitness

r e t t n o e r T e l h t a K

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contents 22

FINDING

A HAPPIER, HEALTHIER, FITTER FUTURE IN FITNESS

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5 SUPER FOOD

29 RECIPE

7 FEATURE

30 HEALTHY MIND

The Super Power of Almonds

Healthy Chocolate Truffles

Fun Fall and Halloween Puns to Share with Your Kids

The Key to Lasting Happiness

32 DISCOVER

8 NATURAL BEAUTY

Natural Dandruff Remedies

5 Reasons Green Dentistry is Gaining Popularity

10 EXERCISE

34 HEALTHY DESTINATIONS

Finding Exercise When You’re Traveling

Ketanga Fitness Retreats

36 FASHION

12 HEALTHY BODY

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What is The Rule About Wearing WHITE in Today’s Society?

5 Strategies to Stay Healthy After Menopause

14 RECIPE

Modernon

Acorn Squash Caesar Salad

16 WELLNESS

What to Eat When You Have Cancer

19 RECIPE

One Pan Teriyaki Salmon

20 RECIPE

FISH WITH A DARK SIDE

Almond Crusted Cauliflower Steaks with Mango Cabbage Slaw

26 PETS

Safety For Pets

28 MIGHTY KIDS 4

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Finding a Balance Between School and Activities

lm a S HEALTHY

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super food

s d n o m l A

THE SUPER POWER OF

By Kristy Podruchny

H

ave you ever looked at an almond and wondered how nature packed so much potential into such a tiny food? Almonds are powerful seeds that contain vitamins, minerals, healthy fatty acids and antioxidants. They’re a great source of polyphenols, magnesium, potassium, zinc and vitamin E just to name a few. Quite the super food!

Almonds are allies in areas including cardiovascular health, maintaining healthy gut flora, and blood sugar regulation. According to a 2018 study published in the journal Nutrients, almonds reduce levels of harmful LDL cholesterol and help maintain healthy levels of good HDL cholesterol. The fiber in almonds not only helps suppress appetite and regulate blood sugar levels, it also feeds your healthy gut flora!

This super food also helps manage type 2 diabetes. A randomized controlled study published in the journal Metabolism had patients with type 2

diabetes replace 20 percent of their daily caloric intake with almonds. The results show that participants saw benefits to glycemic control and lipid profiles after the 12 week trial. All of this only the tip of the iceberg of health benefits associated with eating almonds.

Now that we know adding almonds to our diet is advantageous to our health, how can we incorporate this super food into our diets?

Almonds make a great snack on their own and you can add chopped almonds in your salads or homemade pizza for extra crunch. Try using almond flour and milk in your baking recipes, too!

almonds The fiber in suppress ps not only hel gulate re d appetite an vels, it le r blood suga healthy r ou also feeds y gut flora!

Enjoy almonds roasted, raw, soaked, lightly salted or sweetened. Keep them in your pantry, purse, car and office for a quick and easily accessible super food snack.

Almond milk is a

creamy and delicious treat for vegans and dairy consumers alike! Store-bought almond milk contains ingredients your body doesn’t need. Luckily, plant-based milks are easy to make at home. You’ll need a blender, water, a nut milk bag, almonds and a jar. No nut milk bag? Use a sieve, a cheesecloth or an old (clean!)

T-shirt. Soak your almonds in water overnight before blending them in four to five cups of water and filter the pulp from the milk. That’s it! The milk will stay fresh for three to four days in the fridge. Don’t fret if you’ve made extra, it will stay fresh in the freezer for up to one month. Drooling yet? Grab a handful of almonds and know you’re doing something good for your body.

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editor’s letter Kate Hudson has three children. I was reading a magazine today and in an interview she said she felt like she had 500 kids. “That’s what having three children feels like,” Hudson said.

We all feel her pain. Life has become a balancing act. This issue of Inspire Health Magazine was written specifically to address the issue of balance. Eating a balanced diet, balancing your health after menopause, balancing your children’s schedules and balancing your workout schedule, come courtesy of Kathleen Trotter and her story of a happier, healthier fit.

We are all getting our fit on in order to prepare for the upcoming holiday feasting season. Crissie has really come through with a healthy recipe for chocolate truffles and Caitlyn has shared the key to lasting happiness. I hope this issue finds you laughing at the Halloween puns and confident with your new tips on balancing life, love and the pursuit of happiness.

Peace, Love and Pumpkins

M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Amber Marie Areralos Kai Bragg

Suzanne Fox

Shannon Brown Patricia Danflous Elizabeth Madrie Hardin Emily Koelsch Caitlyn McKey Shirin Mehdi Crissie Mergogey Juliane Morris Dr. Nammy Patel, DDS Kristy Podruchny

art director

Dianne Waller design

Tra Pham

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production

Claire Thomas 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. V7

© 2019 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

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feature

FUN FALL AND HALLOWEEN PUNS to share wi th You r

Kids

By Emily Koelsch

F

all is one of the best times of year full of events, cooler days and vibrant colors of changing leaves. The season is particularly fun for kids visiting pumpkin patches, preparing Halloween costumes, picking apples and navigating corn mazes. It’s a great time to get outdoors and experience some special activities with your kids.

While you’re enjoying the season, have some extra fun with creative and seasonal word play. Here are a few of our favorite puns (some might argue a few of our worst) to get you started: •M ake sure that you remind your kids how GOURDgeous this time of year is.

• While you’re outside enjoying the foliage, let them know that you hope this time LEAVES them feeling inspired.

• I t really is the perfect time to let kids know that you beLEAF in them and that you think they’re SPOOKtacular.

• Are you having trouble convincing them to pick apples at the orchard? If so, encourage them to at least conCIDER it.

• Perhaps they need help fixing a broken Jack-olantern? Easy, just use a

pumpkin patch.

• It’s always good to incorporate some math into your activities, so see if they can calculate the ratio of a pumpkin’s circumference to its diameter.

Obviously, the answer is Pumpkin Pi. • Do you need help coming up with a cosTOMB? How about being a mummy?

• Speaking of mummies, do your kids know what kind of music they like?

Mostly Wrap.

• Or do they know why the ghost wouldn’t dance at the Halloween party? He had no BODY to dance with.

Despite some of our CORNy jokes, we hope you have an aMAIZEing season with your family. And in all seriousness, we hope you and your family enjoy these fall jokes and have fun trying to come up with a few of your own. Puns or no puns, take advantage of this wonderful season to enjoy some quality time together.

The season is kids particularly fun for g as they enjoy visitin eparing pumpkin patches, pr Halloween costumes

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natural beauty

NATURAL

Dandruff Remedies

By Crissie Mergogey

D

espite the negative social stigma about dandruff, at least 50 percent of people struggle with a flaky scalp.

So, if you have dandruff, you are not alone. An itchy, flaky scalp is a widespread issue caused by a variety of factors ranging from diet and gut health to genetics.

It may sound gross, but dandruff is usually caused by a type of fungus. No need to freak out! It is possible to get rid of it. Most dandruff shampoos contain harsh chemicals to kill the fungus.

Luckily, there are plenty of natural remedies to fight dandruff!

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To use essential oils on the scalp, add a few drops to 2 tablespoons of a carrier oil (like coconut oil), massage it on to the scalp, let it sit for 10 minutes, then wash your hair normally.  RAW HONEY If you think putting honey in your hair is a bad idea, think again. Raw or Manuka honey is a great natural remedy for soothing the scalp and fighting dandruff-causing microbes. Plus, honey is full of nutrients that will condition your hair!

Raw honey is pretty thick stuff, so it is best to dilute it with warm water first. Try a mixture of 2 tablespoons honey with 2/3 cups of warm water. To make it more effective, add essential oils to the mix!

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 APPLE CIDER VINEGAR The malic and acetic acids in apple cider vinegar work together to shed off excess skin cells and fight microbes that cause dandruff. For best results, find a vinegar with “the mother.”

Mix 1/4 cup apple cider vinegar with 1/4 cup water and coat your scalp with the mixture. Wash it off after an hour.

Tea tree o il is so powerful, only a tin y amount is needed to see positiv e results f or dandruff .

PROBIOTICS & A HEALTHY DIET You’ve probably heard that eating probiotics can improve digestive health, but did you know they are good for skin health too? Skin is covered in microbes, and most of them are good to keep around.

Dandruff occurs when a certain fungus takes over the good microbes. To keep the good microbes healthy, add more probiotics and prebiotics to your diet. Probiotics are good microbes that are found in kombucha, kimchi, and sauerkraut. Prebiotics are foods that feed the good bacteria, which include vegetables, fruits, whole grains, nuts and seeds.

YOUR SOUL

 ESSENTIAL OILS  Tea tree oil is a powerful anti-fungal. It is so powerful that only a tiny amount is needed to see positive results for dandruff.  F rankincense oil is another effective anti-fungal for dandruff. It has also been

shown to fight candida and staph microbes, which may also contribute to an irritated scalp.  Lavender oil can soothe an itchy scalp while also fighting bacteria and fungi.

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exercise

FINDING EXERCISE

When You’r e Traveling Stay on Top of Your Fitness When You’re Away from Home

By Juliane Morris

V

acation or business travel tends to lead to over-indulging, treating yourself while away and coming home feeling off course. If your itinerary includes upcoming travel, think about following these ideas or modifications of them to help maintain some great exercise options toward your health and wellness.

are and illness y r ju in e il Wh rgo xcuses to fo acceptable e xercise habit, re your regula ou’re traveling y the fact that be a hindrance to doesn’t have p your exercise to keeping u success. stride and

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SKIPPING HIGH KNEES Skipping High Knees challenge and work many muscle groups by activating hip flexors, strengthening legs and enhancing coordination. The movement of the exercise mimics jumping rope and counts on speed and large muscle motor control.

Step 1: Skip in place by hopping on one leg while bringing

the other knee up toward your chest. Lift your knee so it is a bit higher than perpendicular with your body. Swing your arms as you skip with the opposite arm. When your left arm is forward then your right knee is up.

Step 2: Repeat the skipping motion, alternating sides.

Try two to three sets for 30 seconds.

2.

GRASSHOPPER PUSH-UP The Grasshopper Push-Up is a variation of the traditional push up. This exercise is challenging and may not be for everyone.

They take some getting used to, so practice your form and do them slowly and carefully to get the hang of them. The different angles used with these train different sets of muscles.

They enhance flexibility in your lower body and because the movements are intense, after just a few reps you’ll feel the burn.

Step 1: Place the palms of your hands flat on the floor shoulder-width apart but in line with your shoulders. If your wrists are unable to bear much weight, modify with a closed fist floor placement. Steady your toes on the floor and squeeze your glute muscles to stabilize the body. Form your body into a strong, straight line from your shoulders to your toes.

Your face should be downward toward the floor.

Step 2: Tighten your core and bend your right leg under your body. Keep your leg

under your body as you inhale and then bend at your elbows to lower your body until your chest is near the floor without allowing your right leg to touch the floor. You can turn your head as you move so as not to strain your neck. Inhaling when you move down to the floor relaxes your ribcage while expanding your abdomen.

Step 3: Exhale slowly, pressing your body back to the starting position, returning and straightening your right leg next to the straight left leg. Exhaling as you push yourself to the starting

plank position releases air to help your ab muscles contract, making the push-up easier and safer.

Step 4: Repeat the steps with the left leg.

MODIFICATION: These exercises are not for everyone. Only those who are used to a regular exercise program should attempt them.

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BIRD DOG PLANK The Bird Dog Plank strengthens your lower back, works your glute, and targets the core abdominal muscles that line the front of your stomach wall. A staple for home or away, this will help you stay on top of your exercise

commitment, even when you’re dragging from jetlag.

Step 1: Place your hands and knees on the floor–down on all fours–hips square, knees under hips and hands under shoulders and at shoulder-width, keeping your back straight and your core engaged.

Step 2: Lift up one arm parallel with the floor while lifting up the opposite leg parallel with the floor, forming a straight line from fingertips of raised arm to toes pointed of raised leg.

Step 3: Hold the position for ten seconds with hips squared and core engaged and without

leaning forward or back but centered and balanced over hand and knee, hips level and not curved up sideways.

Step 4: Repeat eight to ten times on each side, two to three sets.

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healthy body

5

STRATEGIES TO STAY HEALTHY AFTER

e s u a p o n e M

It can be hard watching your body change as you age and go through menopause.

But with just a few adjustments, it is possible to stay healthy and continue to live an active and rich life.

By Shannon Brown

1.

CONSIDER BIOIDENTICAL HORMONES. Bioidentical hormones have gotten a lot of attention recently. Instead of hormone medications, bioidentical hormones are an exact match to the hormones produced by a woman’s body.

Although there aren’t many long-term studies examining this treatment yet, it has been praised within the medical community eliminating some unpleasant side effects of typical hormone therapy, such as brain fog and low energy. Short-term studies have found they can reduce hot flashes and vaginal dryness.

There is a slightly increased risk of breast cancer with hormone use. However, some doctors believe that since bioidentical hormones are chemically different than hormone therapy drugs, they may not cause this same risk.

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2.

MEASURE WAIST CIRCUMFERENCE. Most research has found that menopause doesn’t cause weight gain, but rather, a redistribution of weight from other parts of the body to the abdomen. A recent study in the American Journal of Obstetrics and Gynecology confirmed this. Ananthan Ambikairajah, the lead study author, thinks this finding is important. “Central fat has been linked with dementia risk, and central fat is [also] linked with cardiovascular disease risk,” he said. Measuring your waist is a simple way to check your health. In general, a waist size of above 31 inches greatly increases your risk of chronic disease, and above 34.5 inches means a greatly increased risk.

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EAT NUTRITIONALLY DENSE FOODS. As you age, your metabolism slows down and you need fewer calories, but still need the same amount of nutrients. Older adults sometimes even have trouble absorbing nutrients, due to issues such as low stomach acid. Focus on foods that have a high concentration of nutrients, aiming for a mix of fruits and vegetables, grains, low-fat dairy, lean protein, and a small amount of healthy fats.

STAY SOCIAL. While there are many advertisements for computer games to maintain your brain health, one of the best things you can do for your brain is to stay social. Social connections may help preserve your memory, and people who are isolated also tend to be more depressed, use more medications and are

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hospitalized more. Socializing at mealtimes is also a great strategy to maintain your weight. One study published in Public Health Nutrition found that the act of cooking meals at home, including planning, shopping and socializing while eating, led to increased odds of survival in elderly adults.

MAINTAIN MUSCLE MASS. One of the most important changes that occurs in aging is the loss of muscle mass. Without a maintenance strategy, adults lose 3-5 percent of their body’s muscle mass every year after age 30. Maintaining muscle is crucial to keep your metabolism moving and keep your waist within a healthy range. Aim for two to four workouts per week, including a mix of resistance training, aerobic exercise and walking.

Older adults sometimes even have trouble absorbing nutrients, due to issues such as low stomach acid.

5.

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recipe

ACORN SQUASH CAESAR SALAD

By Crissie Mergogey

Serves 2 Time: 25 minutes

 Ingredients Dressing  2 Tbsp tahini  1 Tbsp hummus  1-2 Tbsp water, depending on desired consistency  1Tbsp ground flaxseed  1 Tsp Dijon mustard  1 Tsp lemon juice  ½ Tsp apple cider vinegar Salad  2 cups chopped spinach  2 cups chopped dinosaur or Tuscan kale  ½ acorn squash, peeled and chopped into 1-inch pieces  1 Tbsp olive oil  ¼ Tsp onion powder  ¼ Tsp garlic powder  ¼ Tsp turmeric  Salt and pepper to taste  1 avocado, chopped  1 Tbsp hemp seeds

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 Directions  Make the dressing by whisking all ingredients in a small bowl until well combined.  In a medium bowl, mix ½ the dressing with the spinach and kale. Mix until the greens are well coated. Set aside in the fridge for the greens to soften.  Steam the chopped squash for 5 minutes.

Transfer squash to a pan with the olive oil and add the onion powder, garlic powder, and turmeric.

Cook for 5-10 minutes, stirring frequently until the squash is tender.  Add the squash to the greens and top with avocado, hemp seeds, and the remaining dressing.

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wellness

Medicinal us m hrooms have to proven themselves t gh fi e th be allies in against cancer

WHAT TO EAT WHEN YOU HAVE

r e c n a C

Y

By Kristy Podruchny

ou can't go wrong eating a clean and balanced diet, but there are foods that can help us in the fight against cancer. Eating enough food is important for strength and energy–especially if you’re going through chemotherapy or recovering from surgery. Our bodies are incredible machines and luckily there are foods we can avoid and foods that can help us fuel and strengthen that army inside of us: our immune system.

Try to avoid processed foods and opt for fresh meals with plenty of colorful fruits and veggies.

Colors in food indicate a prevalence of antioxidants and phytonutrients in food.

Foods like blueberries, kale, bell peppers and cherries are all examples of foods that will help protect you from free radicals. Choosing healthy fats and lean protein is

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important to help your body build and repair tissue during treatment. In your search for foods with higher protein, try to avoid red meat.

Medicinal mushrooms have proven themselves to be allies in the fight against cancer. They’ve been used in traditional Chinese medicine for centuries and Western medicine is catching on. A compound called polysaccharide (PSK) produced in turkey tail mushrooms boosts the immune system. A recent study sponsored by the National Institutes of Health gave a turkey tail mushroom product to patients with breast cancer after radiation therapy and noted “an increase in natural killer cells and other cancer-fighting cells in the immune system.”

Nature never ceases to amaze us.

Anti-inflammatory foods are paramount as an ally while fighting cancer.

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Another food has made its way from traditional Chinese medicine to Western medicine: curcumin, which is found in turmeric.The Mayo Clinic states that “curcumin may prevent cancer, slow the spread of cancer, make chemotherapy more effective

and protect healthy cells from damage by radiation therapy.

Curcumin is being studied for use in many types of cancer.”

It’s important to note that curcumin isn’t easily absorbed without the help of black pepper and a healthy fat, like MCT oil. Fresh and powdered turmeric is delicious in golden milk tea, too!

There isn’t one specific diet to help with all types of cancer and always check with your doctor or dietitian before making big changes in your diet.

Sometimes our bodies need some help from a rainbow of whole foods to heal itself.

Thankfully, nature has made these cancer-fighting foods into flavorful treats for us!

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eat fresh

Modemrnon

l a S HEALTHY FISH WITH A DARK SIDE

By Kristy Podruchny

Fresh Salmon is a buttery pink meat that happens to be one of the best sources of omega-3 fatty acids like DHA and EPA. It is a high protein, low calorie food that is a great source of vitamin D, B12 and selenium to name a few. What’s not to love?

unt of The amo fatty omega-3sent in acids pre pends on de salmon e fish has h t t a wh ng. been eati

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almon also contains a pigment called astaxanthin (ASX) that, according to a study from Nutrients, has “potent antiwrinkle and antioxidant effects” and “may prevent UV-induced immunosuppression.” Another study from Molecular Nutrition and Food Research found that ASX improves brain health and spatial memory!

The high omega-3 fatty acid content in salmon is what gives this fish much of its reputation for being a healthy food. These are essential fatty acids that can’t be produced in our bodies and must be eaten. This high omega-3 content means that digging into salmon on a regular basis could also help manage symptoms of ADHD. Researchers who published a study in Journal of Lipids concluded “omega-3/6 fatty acids offer great promise as a suitable adjunctive therapy for ADHD.” According to the Washington State Department of Health (WSDH), DHA and EPA help reduce inflammation in our bodies and are important for heart and brain health. The amount of omega-3 fatty acids present in salmon depends on what the fish has been eating.

Farmed salmon are fed a specific diet meant to keep those amounts even with, or higher than wild salmon. If you’re trying to avoid soy or GMO’s, keep in mind that farmed salmon are often fed fishmeal, grains and oilseeds that are often soy-derived.

The highly controversial genetically engineered salmon are also set to hit the market in 2020.

ONE PAN

Did you know that eating salmon may help prevent and treat certain types of cancer? According to the National Institutes of Health, “some studies have shown associations between higher intakes and/or blood levels of omega-3s and a decreased risk of certain cancers, including breast and colorectal cancers.” A study of women aged 50-76 cited by the NIH found that women who took fish oil supplements had “32 percent lower risk of breast cancer after a mean of six years than those who did not take fish oil.”

Overfishing and environmental pollutants like PCB’s and POP’s have given the farmed version of this flavorful and nourishing fish a dark side. The pollutants come from industrial chemical waste, pesticides and pharmaceuticals and are stored and accumulate in fatty tissue.

A study published in BMC fed mice POP’s sourced from farmed Atlantic salmon and discovered that POP’s can increase the risk of developing type 2 diabetes. A similar study published in the International Journal of Environmental Research and Public Health noted that “POPs via salmon oil consumption induced abdominal obesity, dyslipidemia, glucose intolerance, insulin resistance and hepatic steatosis.” This is something to keep in mind while you’re seeking out the perfect salmon fillet. Next time you’re out grocery shopping, take time to glance at the label to make sure you’re buying sustainably harvested wild salmon.

Teriyaki Salmon

Serves 4 Time: 25 minutes

INGREDIENTS: • 4 (5-ounce) salmon fillets • 16 ounces asparagus, trimmed • 2 carrots, peeled and julienned cut into 1/8-inch slices or 1/2 cup baby carrots • 1/2 cup cherry tomatoes • 1/2 cup soy sauce • 1/4 cup orange juice or water • 3 Tbsp honey • 2 Tsp grated ginger • 3 garlic cloves, minced • 1/8 tsp chili flakes • 2 Tsp flour • 2 Tbsp olive oil • Sea salt and freshly ground black pepper, to taste • 2 green onions, thinly sliced • 1/2 Tsp sesame seeds DIRECTIONS:  Preheat oven to 400 degrees F. Lightly oil a baking sheet or line baking sheet with parchment paper for less of a mess.  Combine the soy sauce, orange juice, honey, ginger, garlic and chili flakes into a sauce pan over medium heat. Slowly whisk in flour to desired thickness. Simmer and remove from heat.  Place salmon, asparagus and carrots in a single layer onto the baking sheet.  Spoon teriyaki sauce over the salmon.  Drizzle asparagus and carrots with olive oil; season with salt and pepper, to taste.  Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.  Serve immediately, garnished with green onions and sesame seeds, if desired.

Calories 240.3. | Calories from Fat 76.5 | Fat 8.5g.

Sodium 779.8mg. | Carbohydrate 11.0g | Protein 31.3g inspirehealthmag.com § #inspirehealthmag

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recipe  Ingredients Cauliflower Steaks  1 large cauliflower  1 cup almonds  1/2 cup panko breadcrumbs  1/4 cup flour  1/2 cup milk  1 tsp smoked paprika  1 tsp garlic powder  1 tsp onion powder  1/4 tsp salt Mango Cabbage Slaw  2 Tbsp milk  1 Tbsp maple syrup  2 Tsp apple cider vinegar  Salt and pepper to taste  1 cup shredded cabbage  1/2 cup thin sliced mango  1/3 cup diced spinach or kale  Directions  Trim the leaves and the bottom of the stem from the cauliflower. Make sure to keep the core intact.

Cut the cauliflower in half, from the top, down. Slice the halves into 1-inch slices. Save the excess florets for another meal.

ALMOND CRUSTED CAULIFLOWER STEAKS WITH MANGO CABBAGE SLAW

Makes 2-3 cauliflower steaks Time: 1 hour

By Crissie Mergogey

P ulse the almonds in a blender or food processor until the texture is similar to breadcrumbs. Mix in the panko breadcrumbs and pour onto a plate.  In a bowl, combine the flour, milk, smoked paprika, garlic powder, onion powder, and salt. Dip the cauliflower slices into the batter and coat completely.  After dipping in the batter, coat the cauliflower with the almond and breadcrumb mixture.

 Place the cauliflower on a lined or oiled baking sheet. Bake at 375°F for 40 minutes, turning halfway through. P repare the Mango Cabbage Slaw.

Mix the milk, maple syrup, apple cider vinegar, salt, and pepper in a bowl. Add the cabbage, mango and spinach to the bowl and mix until well coated. R emove the cauliflower from the oven, let sit 5 minutes, then serve with the Mango Cabbage slaw.

NOTE:

You can use chicken or salmon instead of cauliflower, if desired.

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cover story

FINDING

a Happier, Healthier, Fitter Future in Fitness K a t h l e e n T r o t t e r F i n d s a F i t J u s t f o r Yo u

By Patricia F. Danflous

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ear your exercise clothes to bed. Wake up and get moving–no excuses. That’s one of the down-to-earth suggestions Kathleen Trotter shares as she empowers others to make fitness a lifelong habit.

The experienced personal trainer, Pilates specialist, author, and ultra-fitness blogger, has a fresh and practical fitness style.

“It seems like I live and breathe health and wellness,” said the vibrant six-foot tall fitness guru.

“But it can be a frustrating focus because the usual discourse around health and wellness is often negative and shame-based, concentrating on what you can't eat or what you can't do.

That’s not how it should be. For me, the emphasis is on changing your lifestyle because you love yourself.

You can be fit, but let’s make that a fitter version of yourself, not somebody else’s definition of fitness.”

Trotter promotes activity and healthy choices to reflect individual personality.

She asks, “are you a gym bunny, competitive athletic gym bunny, time-crunched multi-tasker, or homebody?”

Depending on your answer, Trotter offers a unique fitness recipe that incorporates your reality, lifestyle, goals and the rhythms of your life. If you are a timecrunched multi-tasker, for example, she recommends

To learn more about finding the right fit for you, go to kathleentrotter.com. Follow her at www.facebook. com/Kathleen Trotter, @Trotter Fitness on Twitter and Pinterest, and Kathleentrotterfitness on Instagram.

For me, the emphasis is on changing your lifestyle because you love yourself. finding ways to move throughout the day–dance around the room as you watch the evening news or pace around your office during conference calls.

The Toronto resident chronicles her personal fitness journey along with guidelines, tips, exercises and nutritional principles in her first book Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit and the recently published follow-up Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future.

Defining her own active and healthy fit was a life-changing experience for Trotter. “An active life has the ability to be empowering, energizing, and extremely positive,” she explained.

“That doesn't mean that it's not hard at times. It's full of ups and downs like all of life is. I don't always love my body, but I respect it, appreciate it and I try to love it.”

Although she is acknowledged as an innovative leader and role model in the fitness field, Trotter is extremely quick to let you know that she was “not born this way.”

Her self-motivation and love of the active life was an acquired skill.

“I actually was a really unhealthy, but more importantly, unhappy kid and teenager,” she said. “When I was younger, I ate my way through my parents' divorce. I hated myself and that came out as hating my body. I was the kid who would do anything to get out of gym classes, pretending to be sick and calling my mother to take me home.”

Trotter laughed as she remembered her childhood food obsession. “My school was besides a Mac's Milk convenience store, and I would go in to buy Smarties or M&M's, eating the entire packages the minute I left the store,” she said. “I wanted more but was so shameful about buying another one that I'd go back

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cover story

You have to start g somewhere by figurin ” u, out what works for yo Trotter said.

in with a made-up story about dropping them. The clerk didn’t care two hoots what I bought but in my mind I was scared about people judging me.”

How did a Smarties-loving Canadian teenager open the door to fitness instead of the candy store?

Some people might have an “ah ha” moment, but Trotter points to an accumulation of thought. “It's like that final coin that makes you a millionaire,” she explained. “If you didn't have all of the ones prior to it, that last coin doesn't matter. I really think health is like that. It's that final step that gets you to the top of the mountain. You have to take all the prior steps, even they are seemingly discouraging. Eventually, you become aware of the things percolating over time and you know what you need to do.”

Her final move was a “thank you, mom” moment. “My mom is amazing,” she said, “and I credit her with not only changing my health life but also inspiring a lot of my fitness philosophy. When I was in eighth grade she told me that ‘being active has to be in some way a non-ne-

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gotiable. So, we have to find a way that works for you. ‘I’m going to give you a membership to the YMCA.’" At first, Trotter walked on the Y treadmill for no more than ten minutes.

As her stamina and drive increased, she joined group exercise classes and became so enthusiastic that she was asked to be an instructor.

“For years, I volunteered to teach aerobics classes,” she said. “That gave me confidence and inspired me to go to university for Kinesiology. Now, I have a master's in exercise science, Pilates certification and I am still learning.”

“You have to start somewhere by figuring out what works for you,” Trotter said. “Figure out what you can do consistently, because what you do on a consistent basis is much more important than what you do once a month. Do it.

Then keep going and tweaking as your life changes. In my 20s, my fit was marathons and Iron Mans. Now, in my 30s, my fit is running and Pilates. In my 40s, it will probably be different. If I ever have kids, it'll be really different.”

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pets

Safety

FOR PETS

By Kai Bragg

Make sure you securely strap in pets when riding in a car or fast moving boat.

W

hen you’re out for a day of fun and recreation, safety is always an important thing to consider. If you take your pets along for the fun, be sure to think of them too. Whether taking a walk, going for a car ride or spending time on the water, it’s up to us to keep our furry companions safe.

If you go out for a walk, be sure to keep your pets close. Pets can easily stray into traffic, and using a leash is a great way to prevent them from getting injured. Using a leash also helps prevent them from chasing potentially dangerous animals. If you use a retractable leash, pay extra attention to what’s going on around you and your pets. A retractable leash can allow excited pets to bolt into dangerous situations.

When riding in a car, be sure to strap your pets in. We wear seatbelts for a reason, and our pets need

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them too. Seatbelts can make a huge difference in an accident, and can also help prevent your traveling companions from jumping out of moving vehicles. If you bring your animals on car rides, and especially if they ride in the open bed of a truck, make sure they are securely fastened.

If you spend time on the water, whether swimming or boating, make sure your pets are protected. For weak swimmers, a PFD can be a huge benefit. Keeping unsure pets afloat, PFDs are a great way to introduce pets to water. Preventing the worry of injury from fatigue, they can also help older pets continue to enjoy a nice swim. If boating is your recreation of choice, be sure to secure your pets as you would in a car. If an animal jumps out of a boat traveling at higher speeds, they can be severely injured from impacting the water. Always provide your pets with an easy way to get out of the water. There are many op-

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tions for attachable boat steps, ramps and lifts that will allow your tired pets to climb safely out of the water.

Keeping your pets safe takes little extra time. Consider these basic things when you bring your pets along for the fun. Keep them out of traffic and safe from wild animals by using a leash. Make sure you securely strap in pets when riding in a car or fast-moving boat. Make use of a PFD for weak swimmers and always provide an easy way to get out of the water for swimming pets.

Keeping your pets safe takes little extra time.

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mighty kids

FINDING

A BALANCE BETWEEN SCHOOL AND ACTIVITIES

By Elizabeth Madrie Hardin

T

he average American child’s day doesn’t end when school lets out. About 42 percent of school-aged children play sports, 28 percent are active in clubs, and 30 percent take lessons after school.

These extracurricular activities are beneficial. Learning to work and play together with other children hones skills that school may not. A 2015 study published in the American Journal of Public Health highlights the importance of strong social and emotional skills. The study claimed that these skills are better indicators of a child’s future academic and career success than cognitive skills.

A HEALTHY BALANCE Children can become overscheduled which can lead to stress. The key is finding a healthy balance between school and extracurricular activities. How do parents know how many activities their child should take part in? When it comes to sports, try to limit it to one sport per season. Remember that most after school sports involve both practices

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and games every week. The same goes for music lessons.

Your child might only attend lessons one afternoon per week, but musicians need to practice. There is no “magic number” of activities that is best for children though.

Every family is different. Take a look at your children’s schedule and see if they have some time for unstructured play. Make sure that your family has time to spend together. Family meals are also important, so ensure you have time to sit down for dinner together, at least a few times per week. Work in enough time for homework and plenty of sleep.

KNOWING WHEN TO CUT BACK Watch your child for cues. Joan Grayson-Cohen of Jewish Family Services warned that children who make excuses about not attending activities may be overscheduled. If they can never find their shin guards before soccer practice or if they are happy when practice is canceled, they might be ready for a break. Also, watch for a drop in grades, an inability to entertain themselves and fatigue.

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LETTING CHILDREN CHOOSE There may be activities that you don’t want your children to quit.

Psychiatrist Alvin Rosenfeld advised parents to categorize extracurriculars as required (like religious school) or optional. Let the child choose from the optional category. Another good rule is to require them to finish out the year or the season and then decide whether to take the activity up again next time.

Watch for a drop in grades, an inability to entertain themselves and fatigue

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recipe

HEALTHY

CHOCOLATE TRUFFLES

By Crissie Mergogey

INGREDIENTS 1 lb. pitted medjool dates (the softer the better) 1/3 cup cacao powder 1/4 cup almonds 1/4 cup oats Shredded coconut, cacao powder, or almond meal for rolling

Makes 20 truffles Time: 15 minutes

DIRECTIONS 1 . Blend the dates, cacao power, almonds, and oats in a food processor until well combined and a thick dough is formed. R oll the dough into 1 to 2-inch balls.  Roll the ball through the shredded coconut, cacao powder, or almond meal to coat the surface.  Eat immediately or store in the refrigerator for up to a week.

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healthy mind

THE KEY

TO LASTING HAPPINESS

O

By Caitlyn McKey looking intently into one ne of the many another’s eyes. One of the aspects of living participants should focus on life as a human being non-reactive, while is trying to find the other simply smiles. happiness. Most of us have In displays of this brief been advertised a promise that someone has discovered experiment, the person who is supposed to remain nonthe key to happiness. reactive eventually begins Unfortunately, what we to smile. Thus, providing are sold is temporary and evidence that what or who leaves us still starving for we surround ourselves with happiness. Shawn Achor, a will innately become the Harvard graduate in the field energy or “vibe” we carry of positive psychology and with us. Achor explains author of The Happiness Advantage, is trying to change that this happens because humans, through evolution, the way we quantify, define have come to work off an and experience happiness. invisible network where Achor’s studies have we are influenced by our discovered how humans are surroundings. This invisible intrinsically wired to connect network is also linked to our and feed off of each other’s behaviors or “vibes.” To prove survival instinct, helping us navigate the world around this, he provides an example us. So, what does all of this where he explains that two mean? people should sit directly across from one another

Investing in our friends, family and community helps increase happiness

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Achor has crafted his research into a list of seven principles that we can follow in order to attain and experience true happiness.  The first principle discusses meditation, or what I like to think of as brain breaks. These brain breaks allow for moments of contemplation, reflection and gratitude. Achor also lists buying an experience over an object, random acts of kindness, finding something to look forward to and exercising a signature strength as a means of gaining true happiness.  In the second principle, Achor discusses how shifting perspective to a more positive or optimistic outlook can drastically alter your experience into a happier one.  The third principle teaches us how to notice and identify patterns in our own behavior and how we can alter them to take advantage of every opportunity we face.  The fourth principle discusses the idea of “falling up” rather than failing. Achor explains that we can turn a failed experience into a positive one when we

have a take-away from the overall experience. Changing the failure into a lesson learned alters the experience into a positive one because we focus on what we’ve gained (the lesson) rather than the negatives or where we failed.  In the fifth principle, Achor discusses what he calls the “Zorro Circle.” This principle explains that in situations where we begin to lose our balance, there is a need to refocus on smaller steps in order to get back on track to the bigger goal. In a sense, this principle tells us to practice mindfulness by pulling our attention to what is present and what needs our attention in the now. The sixth principle titled “the 20-second rule,” teaches us how to replace bad habits with good ones by taking 20 seconds to pause and reflect on the action we are taking.  Finally, the last principle focuses on social investment.

Achor explains that by investing in our friends, family and community we find a key to excellence. By supporting our own socia l support system, we gain ten-fold and build an infallible network that will invest in us equally. This practice also continues the wave of happiness; your happiness becomes contagious. Having this impenetrable force proves essential in our overall success.

Achor provides evidence that we can change the neuro paths of our brain to not only seek out positivity, but to live as bright beacons of happiness and optimism for ourselves and the world around us.

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discover

5

REASONS GREEN DENTISTRY IS GAINING POPULARITY

By Dr. Nammy Patel, DDS

For a growing number of patients, a trip to the dentist isn’t what it used to be– and that’s how they want it.

R

ather than just a routine “drill-andfill” for a cavity, they may receive a head massage, meditative advice and diet suggestions that would seem more befitting a gastroenterologist. What they won’t receive are traditional amalgam fillings– about 50 percent of which are composed of mercury, which has been associated with numerous health issues

and is considered an environmental hazard.

This emerging branch of dentistry–which dental professionals say is largely patient-driven–is called “holistic” or “holistic biological.” Holistic dentists believe that poor oral health leads to poor physical health. They perform traditional procedures but consider the whole body–diet, lifestyle, emotional health–when treating teeth.

They also focus on using what they consider to be safer materials.

“It’s the opposite of common dental culture, which is simply ‘drill and fill,’ ” says Dr. Nammy Patel, DDS (www. sfgreendentist.com), author of Age With Style:Your Guide To A Youthful Smile & Healthy Living. “Holistic dentistry is looking at and addressing the underlying causes for gum disease and cavities; for example, is it your diet, hormonal changes, or acid reflux?

“For many years in the dental profession, it was assumed that your oral health had only a tangential effect on your overall health. We now know better.”

drawn-out procedures that can hurt overall well-being,” Dr. Patel says. “That doesn’t mean sacrificing high-tech treatments for disease. Laser treatments for gum disease and cleaning are one example of minimally-invasive. The latter does a great job of destroying bacteria that are the biggest danger to your oral health. Air abrasion and ozone therapy are other effective minimally-invasive procedures. Biocompatible and non-toxic materials.

Holistic dentists will remove amalgam (mercury) fillings and favor dental appliances made from more natural substances.

“A traditional approach to dentistry often uses mercury fillings or crowns and other Dr. Patel provides five harmful materials when treatreasons holistic dentistry is ing dental issues.” trending up as a treatment  Alternatives to root canals. approach by patients:  Focus on the whole body Dr. Patel says holistic dentists and root cause. Holistic den- are more likely to look at tistry looks beyond symptoms alternatives, such as herbs, laser to find root causes for dental therapy, or extractions.  Balances cosmetics and issues while expanding methfunction. “Missing, damaged, or ods of preventive care. crooked teeth can make you  Minimally-invasive feel self-conscious and affect treatments. “The focus is your quality of life.” on helping patients avoid unnecessary, painful and

n and Air abrasio are py ozone thera allyinim effective m edures. oc invasive pr

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healthy destinations

KETANGA FITNESS RETREATS

K

By Crissie Mergogey

etanga Fitness Retreats follow a “Travel Well” philosophy that combines fitness, adventure, and relaxation into one unforgettable vacation. Unlike many retreats, Ketanga does not have a single location.

Instead, vacations are organized around the world.

Their goal is to create accessible travel opportunities for a variety of fitness and wellness enthusiasts. Some examples of trips include “Pilates & Pinot,” “Boxing & the Beach,” and “Fitness, Food & Fun.”

Each unique vacation includes exercise classes for many fitness levels ranging from yoga to boxing to high intensity boot camp. The skilled coaches at Ketanga Fitness Retreats are knowledgeable and fun to be around so you will enjoy your workouts!

Many fun and exciting local adventures are also scheduled during the trip.

Depending on the location, adventures may include sunset sailboat excursions, zip-lining, horseback riding, biking, surfing and more.

Since this is a vacation,

plenty of relaxation and free time is also provided on each retreat. Certain trips also feature food, cooking classes and wine-tastings.

Ketanga Fitness Retreats for September 2019 to February 2020 can be booked right now by visiting their website. Each retreat is thoroughly planned with

The lineup fo r 2020 getawa ys includes som ething for everyone with retreats focu se on high inten d si interval train ty ing, yoga and boxing.

daily itineraries. Upcoming trips take place in Ireland, Italy, Costa Rica, the Bahamas and Columbia!

To kick off each new year, Ketanga Fitness Retreats hosts Camp Ketanga, a 5-week annual wellness festival in Costa Rica. Each camp features 1-2 daily workouts, outdoor Costa Rican adventures, buffet breakfast, two group dinners, airport transportation and all the amenities offered by a four-star beach-front resort. The lineup for 2020 getaways includes something for everyone with retreats focused on high intensity interval training, yoga, and boxing. These retreats are a great way to start a new fitness journey for a new year!

Retreats are offered year-round and are the perfect getaway for an active adventurer. Ketanga does all the planning for you, so you can enjoy your well-deserved vacation!

Contact Information Email: info@ketangafitness.com Phone: (800) 484-0726 Website: ketangafitness.com

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fashion

WHAT IS THE RULE ABOUT WEARING

WHITE IN TODAY’S SOCIETY?

By Shirin Mehdi

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White, a color without a hue. It is said that white was the first color ever used in ancient art since the Paleolithic artists used white chalk to draw. A color used to symbolize all things good and pure since time immemorial, white has always been the opposite of black or evil.

In fashion, white is a typical resort wear color since most people associate it with sunshine and the deep blue sea. It is a color that keeps you cool and comfortable when the mercury is on a rise. You do not see too many people wearing white in the cold months, and fashion guru’s proclaimed off-white is a better color to wear in the winter months. Quite honestly, it is only a matter

of personal preference, unless of course, you are a traditionalist and follow the “No White After Labor Day” rule.

This rule came into play in the early 1900s, sometime after the Civil War, where women of the aristocratic society in the United States laid out a set of fashion rules to demarcate the old money from the bourgeois. Men and women of the upper class wore white only in the day, starting from Memorial Day up until Labor Day. But white wasn’t allowed at a soirée. This very ‘unAmerican’ rule has stuck around, only to be broken by a few, Coco Chanel being one of them (She wore white year-round).

Coco Chanel once said, “Fashion fades, only style remains the same.” So, let go of the ‘laws,’ dress for yourself in white this season and the next -in a way that makes you most comfortable and in a way that brings out the best version of yourself. Maybe the only rule you should keep in mind while wearing white is, "Don’t wear it to someone else’s wedding!"

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Community

RESOURCE DIRECTORY

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