Inspire Health Issue 44

INSPIRE NOVEMBER | DECEMBER 2019

Empowering Natural Living

How to Stay HEALTHY During the HOLIDAYS

A CURE FOR RESTLESS LEG SYNDROME?

CBD OIL HEALTHY MIND

s l i O l a i t n e s s E t e i D T he

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contents issue 44 ï‚&#x; 2019

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12

BROADCASTING

THE ESSENTIAL OILS DIET

5 SUPER FOOD

20 RECIPE

8 NATURAL BEAUTY

26 PETS

Broccoli Rabe

All Natural Remedies for Dry Skin

10 EXERCISE

Schmexercise Tips for the non-exerciser

12 HEALTHY BODY

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How to Stay Healthy During the Holidays

14 RECIPE

Keto Broccoli Casserole

18 WELLNESS

Restless Leg Syndrome: What Is It, and Is There a Cure?

Apple Crumble Pie

Why Should You Adopt a Pet?

28 MIGHTY KIDS

Teaching your children the true meaning of Charity

32 HEALTHY MIND

CBD - Healthy Mind

34 HEALTHY DESTINATIONS

Give the Gift of a Wellness Retreat this Holiday

36 FASHION

How to dress for the holidays without breaking the bank

38 RECIPE

Green Chicken Enchelada Casserole

VEGETABLES

THAT TAKE THE PLACE OF STARCHES

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super food

READY TO EAT?

e b a R i l o c c Bro

By Kristy Podruchny

You’ve seen it at the farmers market: the vegetable that looks like broccoli and kale had a lovechild. Broccoli rabe, also known as rapini, contains all the benefits of both in its leafy bouquet.

This nutritionally dense vegetable is a secret super food and is worthy of our attention.

VITA VEGGIE There’s more goodness to be found in broccoli rabe’s vitamin and mineral content.

It contains vitamins A, B6 C, E, and K along with calcium, potassium, magnesium, folate, niacin and manganese. Let’s not forget thiamin and niacin.

With stats like these, you start to question whether or not that generic multivitamin is necessary.

OMEGA FATTY ACIDS Chronic inflammation wreaks havoc on the human body. It can cause a vicious cycle for our gut flora, increase our risk for cancer, cardiovascular disease and others.The anti-inflammatory properties from broccoli rabe come from the omega 3 and omega 6 fatty acid content.This is good news for vegans and others who prefer not to have fish on the menu.

EAT YOUR FIBER The fiber content alone

is enough to bring attention to broccoli rabe. Soluble fiber specifically allows sugar to be absorbed slowly to help prevent spikes. It also helps lower harmful LDL cholesterol. Simply put, soluble fiber grabs it and flushes it out. Both soluble and insoluble fiber help keep you full and satisfied.

PHYTOCHEMICALS Cruciferous vegetables like broccoli rabe contain phytochemicals called glucosinolates. These cancer fighters help detox and block carcinogens while reducing inflammation. The key is to make sure this phytochemical is absorbed well using an enzyme called myrosinase. Cooking, especially at high temperatures, can deactivate the enzyme and reduce absorption.

Our leafy cancer prevention ally works best if consumed as close to raw as possible.

These cancer fighters help detox and block carcinogens while reducing inflammation.

Don’t get intimidated by broccoli rabe’s extensive nutritional pedigree and deep green color–there are many great ways to include this super food in your diet.

Boiling and blanching will take the bitterness away. You can also toss chopped and sauteed broccoli rabe in a pasta dish with some peppery olive oil for a mouthwatering dinner. If you don’t mind the sharp bitter taste, try complementing your salad with a few broccoli rabe leaves. Massaging the leaves with salt or salad dressing will change the texture and flavor too. There are so many reasons to keep your eye out for this super food on your next trip to the grocery store or farmers market.

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

managing editor Suzanne Polk Fox

copy editor

CREDITS

Chad Ruiz

creative director Suzanne Polk Fox

art design

Tra Pham production/cover design

Claire Thomas

contributing writers Amber Marie Arevalos Patricia F. Danflous Shannon Brown Ann Jarema Shirin Mehdi Crissie Mergogey Juliane Morris Kristy Podruchny

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. V6

Š 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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7

natural beauty

Dr y Skin

ALL NATURAL REMEDIES FOR

Crissie Mergogey WINTER IS COMING! THE CHILLY WEATHER BRINGS A BEAUTIFUL CHANGE IN SCENERY, FAMILY GATHERINGS, AND COZY NIGHTS

BY THE FIRE. UNFORTUNATELY, THE COLD AIR CAN ALSO LEAD TO DRY ITCHY SKIN. MANY MOISTURIZERS ON THE MARKET CONTAIN PARABENS, PHALATES AND OTHER TOXINS THAT ARE BAD FOR YOUR HEALTH AND THE ENVIRONMENT. BUT DON’T WORRY, THERE ARE PLENTY OF SAFE AND NATURAL WAYS TO KEEP YOUR SKIN SMOOTH AND SOFT THIS WINTER.

eal is Oatm izing, ur moist ntia y, mator or m a fl f n i entle and g ive skin sensit

 Hydrate Keep your self and your skin hydrated by drinking plenty of water each day.

 Eat Healthy Fats Adding the right dose of certain fats to your diet can help improve skin from the inside. Chia seeds, hemp seeds and ground flax seeds have an excellent balance of omega-3 and omega-6 fats to improve your skin.They can easily be blended into smoothies or mixed into salad dressings.

 Vitamin E Many moisturizers contain vitamin E because it is great for skin health.

Dark leafy greens, nuts and avocados are high in vitamin E and can easily be added to your diet to soften skin from within.

 Take Cooler Showers A hot steamy shower may sound like a lovely idea to beat the cold, but it can actually cause dry skin and can worsen eczema. It may not seem luxurious, but a lukewarm shower can save your skin during the winter months.

 Oatmeal Bath For thousands of years, oatmeal has been used to treat dry skin. Oatmeal is moisturizing, antiinflammatory and gentle for sensitive skin. To make an oatmeal bath, blend one cup of oats in a blender or food processor until it becomes a flour. Stir it into a lukewarm bath and soak for 15 minutes.

 Exfoliate Use a salt or sugar scrub to remove dead, dry skin cells prior to moisturizing. This will help your skin absorb more moisture. Try a homemade scrub: mix together 1/2 cup sea salt or sugar, 1/2 cup jojoba oil, 2 teaspoons citrus zest. Rub onto skin while showering, and rinse.

 Homemade Moisturizer Store-bought Moisturizers have so many ingredients that it is hard to find one that is completely natural and safe. Luckily, you can make one at home with only three simple ingredients: 1/2 cup coconut oil, 1 teaspoon vitamin E oil, and 5 drops lavender essential oil.

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 Humidifier Dry air during the cold season is the real culprit for dry skin, not the cold temperature. Having a humidifier in your home can add moisture to your home environment.

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exercise

SCHMEXERCISE TIPS FOR THE NON-EXERCISER Juliane Morris

I

f exercise is a bad word to your ears, you’re not alone. Where some people smile at the thought of a gym membership, a solo run on a sunny winter day or using circuit training equipment in their basement, other people just don’t get those

warm fuzzies—at all.

Yet, research continues to compile the risks of eating too much or too poorly, and exercising too little. With exercise, health ramifications like heart disease, diabetes, stroke and cognitive decline can be helped, delayed or possibly prevented. Can

effective exercise happen for the most inertia-seated, exercise-repulsed, couch potato? Yes! The CDC minimum recommended physical activity changed from “20 minutes of vigorous activity three days per week" to "30 minutes of moderate activity

Solo Slow Dancing

NON-EXERCISE 2: LIFT AND THEN LIFT

The next time you lift something that’s lightweight but provides just a touch of weight for you, really LIFT it. Think: purse, book, can of food, filled trash bag. Take care not to strain your shoulder, arm, neck and back.

Step One: Find something to lift (or notice it when something is already in your hand).

Now, really lift it, up and down, slowly a few times, parallel with the floor and downward.

Step Two: Discover what other everyday items become liftable in new ways and repeat Step One.

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five or more days per week."

Movements as simple as standing and stretching add deposits to your health bank for well-being, weight, strength, flexibility, improved mental health and perhaps even lengthening life.Try fidgeting your feet more while sitting, dancing a bit while doing chores around the house, taking the stairs more and moving around to shift weight while standing in line. Here are some other ideas to help non-exercisers trick in a little exercise.

NON-EXERCISE SOLO SLOW DANCING

Accredited to a Taoist Monk for its creation, Tai Chi is practiced for defense training, health benefits and meditation. This is our non-exerciser modification. Be aware of your breathing, keeping it slow and deep.

Step One: Turn on some slower music you’ll enjoy. If you have a smart radio, try requesting “spa/meditation” or “relaxing symphony” music.

Step Two: Move in slow fluid motions; move however your body takes you!

Lift and t hen LIFT

NON-EXERCISE 3: STILL LIKE A TABLE, RIGHT…?

Shifting weight engages all sorts of muscles. There’s something both relaxing and refreshing about this movement to recharge your focus or transition between tasks.

Step One: From an upright position, slowly lower your knees to the floor, hip width apart. Move your hands to the floor, shoulder width apart, knees squared with hips, and hands with shoulders.

Step Two: Breathing slowly and deeply throughout, carefully shift weight very slightly from side to side, and then slightly forward and backward.

Step Three: Tighten core, slowly tuck and raise belly, arching back upward slightly, and then lower belly, back arching downward slightly toward floor.

Return to neutral and slowly return to upright position. Repeat steps as desired.

Still Like A Table, Right…?

WHO ME, EXERCISE? WHOOPS! GUESS I DID.

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11

healthy body

HOW TO STAY HEALTHY DURING THE HOLIDAYS

By Shannon Brown

THE HOLIDAYS ARE SUPPOSED TO BE THE MOST WONDERFUL TIME OF YEAR, AT LEAST ACCORDING TO THE SONGS. BUT SOMETIMES TRYING TO MAKE HEALTHY CHOICES, IN ADDITION TO ATTENDING HOLIDAY GATHERINGS AND FINDING THE RIGHT GIFTS CAN FEEL OVERWHELMING. HERE ARE A FEW TIPS FOR KEEPING YOUR WAISTLINE IN CHECK DURING THE HOLIDAY SEASON. • Stay moving: This doesn’t always have to mean going to the gym. There might be road closures or bad weather, or maybe you’re visiting a relative and don’t have access to your regular facility. Try bundling up and taking children or pets on a snowy hike, or walk around the neighborhood to admire decorations. Another option is at-home YouTube exercise videos. Spending a few moments on exercise will help you de-stress and feel more calm and optimistic.

CDC recommendations are 30 minutes, five days per week, but even a small amount of exercise can

improve focus, reduce anxiety and blood pressure and improve sleep.

Some recent studies, such as one published in the Journal of Internal Medicine, have even found that non-exercise activity thermogenesis, or essentially, being active throughout the day as part of daily life, is better at regulating weight than leading a sedentary lifestyle and spending an hour a day at the gym.

•Focus on filling up, rather than depriving yourself: Even those with the iron wills may find themselves slipping at the aroma of a freshly

baked pie. Instead of relying on willpower alone, focus on filling yourself up with a snack or meal before holiday parties.

According to registered dietitian Christy Brissette, of 80 Twenty Nutrition, the best snacks include a mix of fiber, protein and fat.

Some ideas are vegetables and hummus, Greek yogurt and berries or apple slices and almond butter.

•Bring healthy options to potlucks: You might be surprised to find that you are not alone in seeking to maintain a healthy weight. Try bringing

a healthy appetizer, or make a lighter option of a classic dish. For example, instead of sugary sweet potatoes topped with marshmallows, try bringing a root vegetable gratin, or make a mashed sweet potato dish with ghee, maple syrup and pecans.

•Accept that you may gain some weight: It may sound counter-intuitive, but simply accept that it is the holidays, enjoy them, and do your best to make healthy choices. Several studies have found that while most people estimate they gain 5-10 pounds during the holidays, in reality, the average holiday weight gain is only 1 pound.

•Practice mindfulness: Taking a few moments to process your emotions will help you avoid reactions such as overeating. Neda Gold, Ph.D., the director of the Johns Hopkins Mindfulness Program, advises that we also not take others’ behavior personally. “Whenever I encounter a difficult person, I tell myself, ‘this person is suffering, and that’s why they’re acting this way.’ It softens my frustration,” she said. This allows her to respond with more kindness during the stresses of the holidays and avoid potentially destructive (or hurtful) reactions.

While most people 5-10 pounds estimate they gain s, in reality, the during the holiday eight gain average holiday w is only 1 pound.

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13

recipe

Servings: 4 Calories: 341 Fat: 31g Carbohydrates: 8g Protein: 9g

KETO BROCCOLI CASSEROLE

By Amber Marie Arevalos So many diets come and go with only a small percentage of the population jumping onboard. One diet that has kept afloat through the past couple of years is the keto diet. Many people have seen great results with following a strict keto diet. The recipes are full of all those things normal dieters tend to leave out, but keto does not turn its back on fats and protein. In fact, most meals are strictly cheese and meat. This recipe provides all the macros you need to follow a keto plan. This is a simple twist to the original broccoli casserole dish and could be made several different ways by adding more bacon or even switching out the type of cream used in the recipe. Even the cheese can be altered to your favorite cheese. Enjoy this dish with friends and family and inspire them to try keto!

INGREDIENTS 1/2 cup raw bacon (about 4-6 slices) chopped into small pieces (optional) 1 tablespoon butter 5 cloves garlic minced or crushed 3 cups broccoli florets 1/2 teaspoon garlic powder salt and pepper to taste 1 cup heavy cream or light cream 1/2 cup shredded mozzarella 1/4 cup Parmesan cheese DIRECTIONS P re-heat oven to 400F. In a large pan over medium-high heat, cook chopped bacon for 2-3 minutes or until almost crispy.  Remove bacon from pan and to the same pan, add the butter, garlic, broccoli, garlic powder and a dash of salt and pepper. Sauté for 2-3 minutes or until the garlic is fragrant.

Add the heavy cream, cheese and cooked bacon.  Transfer to pre-heated oven and cook for 12-15 minutes or until the cheese is bubbly. Serve.

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eat fresh

VEGETABLES

THAT TAKE THE PLACE OF STARCHES

By Kristy Podruchny

Veggies like zucchini and cauliflower are making their way into our diet as replacements for starchy foods like pasta and potatoes. As keto and other low-carb lifestyles are becoming popular, many people are learning that they don't miss the alternative when they try a well-prepared mashed cauliflower or zucchini noodle dish.

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B

efore we dive into a few yummy alternatives, let’s check out the health benefits.

According to Advances in Nutrition “vegetables also supply vitamins and minerals to the diet and are sources of phytochemicals that function as antioxidants, phytoestrogens, and antiinflammatory agents.” When substituting non-starchy vegetables in and starchy foods out, you’re giving any dish a cancer-fighting nutrition-packed boost.

The extra fiber content from non-starchy veggies helps you stay full so there’s no need for that extra serving. A 2015 study published

by PLOS Medicine states that “Components of fruits and vegetables that may differentiate their impact on weight change include fiber content, glycemic load (GL), and biologically active constituents like polyphenols and sugars.

Higher fiber intake increases satiety, which in turn may reduce total energy intake and prevent weight gain.”

Keeping this in mind for the holiday season could save a few inches from creeping to our waistlines.

When you compare the amount of carbs found in one cup of cauliflower rice (5g) to regular rice (45g), you can see what a weight loss goldmine substituting non-starchy veggies is. The taste is slightly nuttier and the texture is more tender than regular rice, but if you find a great recipe online for cauliflower fried rice you’ll get addicted. The cauliflower soaks different flavors up like a sponge.You can find riced cauliflower already prepped in the frozen food section or make it at home with a grater or food processor. Cauli-

oodles are Zucchini n rite for a huge favo estyles. low-carb lif flower is wonderful when it’s mashed or made into pita-like chips for a holiday dip lined with veggies.

Zucchini noodles are a huge favorite for low-carb lifestyles. Like cauliflower rice, zucchini noodles can work themselves into many different dishes, and they taste amazing. Using a spiralizer is the easiest way to make these noodles at home. Add a touch of balsamic vinegar, salt, and olive oil for a fresh treat, or simply substitute zucchini noodles instead of pasta for your next pasta dish.

Two words: eggplant parmesan. Those who have tried this popular dish are already acquainted with how delicious this non-starchy vegetable substitute can be.

The hearty texture eggplant offers makes it easy to stick to a low-carb lifestyle. Skip the pasta and add the sauce with a generous portion of cheese (or cheese substitute if you’re dairy free).

Don’t forget the sturdy and filling portobello mushroom. Stuff them full of goodies or replace your hamburger bun with one or two of these low-carb shrooms. Holidays are a great time to introduce portobello burgers or stuffed bellas to the family.

Don’t miss the opportunity to share healthy recipes and alternatives with family and friends. Besides, they’ll want to know how you lost the weight and gained a glow.

Cauliflower Crust Pizza

Portobello Mushroom Burger

Cauliflower Rice Stir Fry

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wellness

RESTLESS LEG SYNDROME

WHAT IS IT AND IS THERE A CURE?

By Shannon Brown

Y

OU LAY DOWN IN BED AFTER A LONG DAY, GET COMFORTABLE, AND ALL OF A SUDDEN… THAT INDEFINABLE, URGENT, TWITCHY, RESTLESS FEELING COMES OVER YOU, AND YOU KNOW YOU AREN’T GOING TO SLEEP WELL. Those who haven’t experienced it may never quite understand the discomfort that is restless leg syndrome. While many might feel they won’t be taken seriously at a doctor’s office, it is a real problem that affects an estimated seven to 11 percent of the population in western countries.

es Mineral deficienci ed k to that have been lin min D, RLS are iron, vita esium. folate and magn 18

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Medically, restless leg syndrome is defined as an uncomfortable sensation that causes an uncontrollable urge to move your legs. It is also known as Willis-Eckbom syndrome.

Symptoms usually begin at night or during afternoon periods of rest and go away in the morning. RLS grows more common as people age and it is also linked with certain genetic characteristics that can be passed down in families.

One of the main chemicals suspected to play a role in restless leg is the neurotransmitter dopamine.

Technically, while RLS affects sleep, it is defined as a neurological sensory disorder, because it is believed that the symptoms originate in the brain. Dopamine affects mood and attention as well as movement, and medications that affect dopamine are used for severe cases of restless leg.

Mineral deficiencies that have been linked to RLS are iron, vitamin D, folate and magnesium.

Medical conditions

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which can cause secondary RLS are pregnancy, Parkinson’s disease, multiple sclerosis, kidney disease and neuropathy (nerve damage).

Many of these conditions affect iron levels, and iron is needed for the body to create dopamine.

One new study found that a gut disorder called small intestine bacterial overgrowth (SIBO) may be more common in patients with RLS. It was a small study, but it’s a promising new direction. "Exploring the relationship between RLS and gut microbial health has the potential to open novel avenues for possible detection, prevention and treatment for RLS and other sleep disorders," said lead author Daniel Jin Blum, Ph.D., D.B.S.M., of Stanford University.

Doctors are still exploring effective treatment strategies. According to another Stanford study, there is little evidence linking caffeine consumption or nicotine to restless leg. Alcohol, however, tends to exacerbate RLS, as do several types of

Frequent exercise, and massage or using a foam roller are suggested remedies. medications. These include antihistamines, anti-nausea drugs and antidepressants.

Taking supplements or adjusting diet can be helpful in addressing nutrient deficiencies. For example, ironrich foods include red meat, leafy greens and beans; and consuming foods containing vitamin C can help with iron absorption.

Foods rich in magnesium include almonds, spinach and cashews, and those with folate include liver, spinach and black-eyed peas.

During an RLS episode, try engaging in an activity that is mentally stimulating, such as solitaire or chess.

Taking a warm bath before bed with Epsom salts for magnesium, frequent exercise and massage or using a foam roller are other suggested remedies. Having a regular sleep schedule is also recommended.

While there’s currently no concrete cure for RLS, addressing nutrient deficiencies and making some changes to your routine can help control symptoms and improve your quality of life.

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recipe NUTRITION per slice Calories: 276 Fat: 13g Protein: 3g Carbohydrates: 38g

Apple

CRUMBLE PIE

By Amber Marie Arevalos During the holidays, most of us tend to overdue it on the sweet treats and over-consume holiday classics. From turkeys to tamales, we all have a holiday classic dish that reminds us of home, but there is one holiday favorite everyone can agree is a staple during the holidays. That is the famous apple pie! Storebought is fine, but to test your skills and create a personalized pie, here is a basic recipe that’s almost foolproof. Not only can you modify the recipe to fit those in your family who have allergies, but you can also determine how sweet and how soft you want your apples.

INGREDIENTS 1 of your favorite pie crust recipes or a premade crust 5 large Granny Smith apples Zest of 1 lemon, about 1–2 teaspoons J uice of half a lemon, about 2 teaspoons 1 /2 cup granulated sugar 1 /4 cup coconut sugar 2 tablespoons all-purpose flour 1 –1/2 teaspoons cinnamon 1 /2 teaspoon nutmeg

INSTRUCTIONS  Preheat oven to 400 degrees.  I n a medium sized mixing bowl, make the crumble by combining all the dry crumble ingredients. Toss the ingredients together to evenly combine. Combine the cold butter into the dry ingredients by squeezing and breaking it up with your fingers until crumbs form. Cover with Saran wrap and put in the freezer. P eel and core the Granny Smith apples. Slice the apples into slices that are 1/8" thick and 1" long. In a FOR THE CRUMBLE large mixing bowl, toss the apple 1 cup rolled oats slices with the lemon zest and 1 /2 cup coconut sugar lemon juice. Then, add in the 1/2 6 tablespoons all-purpose flour cup granulated sugar, 1/4 coconut 1 stick cold butter cut into small pieces sugar, 2 tablespoons all-purpose

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flour, cinnamon and nutmeg. Toss to evenly combine. T ake the pie crust and pour in the apple mixture. The apples should be about 1/4"–1/2" taller than the edge of the pie pan. T ake the crumb topping out of the freezer. Take a knife and break up into large pieces. Then, use your fingers to break into smaller crumb pieces, using medium pressure to press into an even layer to the pie. P lace the pie plate on a parchment-lined baking sheet to protect your oven if it bubbles over. Bake at 400 degrees for 20 minutes, then lower the oven to 350 degrees and bake for another 35-40 minutes, or until the crumb topping is golden and the pie is bubbling.  Allow it to cool at room temperature uncovered. Serve at room temperature. Serve with ice cream or whipped cream.

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cover story

s l i O l Essentia Diet T he

Dr. Z and Mama Z share the natural way for a healthier, happier and blessed life.

By Patricia F. Danflous

C

leaning windows is not a first date scenario. It’s not even close to anything resembling romance. Unless you are Eric (Dr. Z) and Sabrina (Mama Z) Zielinski. A little more than 13 years ago, they connected while doing windows following church services.

“I was sitting next to one of my mentors in church, when I saw him and asked ‘Who is that? He’s hot.’,” Mama Z recalled. “Later he walked out the door while I was washing the windows and he didn’t even say ‘hi.’ But at the next church meeting, I introduced myself and soon he was washing windows with me. We’ve been together ever since. “It was a

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whirlwind romance; we got married six months after we met and it has been just wonderful,” said Dr. Z. The very happy couple and parents of four are sharing their personal story and professional expertise through an on-line ministry, their Natural Living pod-cast and research-rich publications.

Dr. Z., an aromatherapist, public health researcher and chiropractor, and Mama Z, a natural health guru, are nationally recognized for teaching more than six million followers how bioactive plant compounds found in essential oils and in foods such as chia seeds, almonds, avocados and matcha green tea, can support weight loss, increase

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energy and trigger the body’s natural immune defenses.

And while there is no statistical evidence yet, following a natural lifestyle may help you win beauty pageants, too.

Mama Z took home the Mrs. Georgia America crown just a few days before talking to INSPIRE HEALTH about their pod-cast, the release of their book, “The Essential Oils Diet,” and their insight to living an abundant life.

Uniting as man and wife has led to a wonderful family and working together only adds to their joys and blessings. In an interview peppered with asides focusing on their children, the Z’s acknowledge that their

There are alternatives to the fast-food, drive-through pop-it in the microwave way of eating that can fit into a time-consumed lifestyle. professional life is all about collaboration. “We each have our strengths,” explained Mama Z. “Eric with the many things he does as a public health researcher; I have the practical applications, the recipes and the DIY aspects.

It is a perfect blend to share our lifestyle, and to give so many people all the hacks that have taken us a few years to create. We want people to fast forward their health journey and not have to go through some of the same things we did.”

It wasn’t always easy for the essential oils experts. Dr. Z is frank about his early struggles with substance abuse and the recovery from several chronic diseases in his early 20s.

Although he had regained control of his life and health through natural living, when they first met, Mama Z was going through an eating disorder. “I was on fire and all about natural health,” he recalled. “Everything I ate, Sabrina always jokes, was green or brown. I had a lot of rice cakes. I was totally eating to live, not living to eat.” As he helped her through the eating disorder, Mama Z made the decision that they should both enjoy food a little more.

“She’s been a mastermind in the kitchen, converting all of our favorite foods,” Dr. Z explained. “You can get any recipe and make it healthy.

Sabrina figured out how to do all that. That's been really our journey and essentially why we wrote ‘The Essential Oils Diet,’ to give people food freedom. Gluten-free, sugar-free,

dairy-free cake is the healthy way, but it has to be tasty so you can have it and eat it too, so to speak.”

The recently released book is a road map to achieving and maintaining weight loss and abundant health.

More than a diet book, it is an innovative way to use essential oils and bioactive foods as a way to transform your life with recipes, exercises and a wealth of tips to help you along the journey.

The couple recommends starting a transformation by substituting a few different ingredients – maple syrup or honey instead of sugar, for example. “It actually changes the food,” Dr. Z said.

By making those small changes you end up making big changes because your taste buds start changing. You eliminate the sugar and detox from that in your lifestyle. Then, later on, when you're cooking with Stevia, maple syrup or honey, you have these natural options that taste good with a healthy benefit.”

While the Zielinskis are adamant about natural living, they are extremely careful not to shame people who are not. But they are concerned.

“As a society, we're barely just surviving,” Dr. Z explained. “People are just too busy. Yes, we're one of the most affluent countries in the world but most people now have to have mom and dad, husband and wife, both working. When I was a kid, grandma was at home. It wasn't even a question. Grandma never worked. Grandpa worked and grandma took care of everything. It wasn't until the Baby Boom Generation that more and more women decided to work. So, who's going to stay home and cook, right?”

There are alternatives to the fast-food, drive-through pop-it in the microwave way of eating that can fit into a time-consumed lifestyle. “Frozen food can be good if you do it right.

Some of these frozen pizzas that are gluten-free and dairy-free, in a pinch,

those can be good for kids,” Dr Z continued. “But the reality is we all tend to put ourselves in a situation of having no time. So, you've got to recognize that and then adopt what Sabrina calls, the slow food movement and be intentional. Come up with good solutions and don’t become a victim of your schedule.” “ When you are intentional, you will find time in your schedule to do what you need to do,” Mama Z said. “Take the healthy recipes that you're going to use, double or triple them - because it doesn't take much more effort; only a few more ingredients - and then freeze the extras because we all know we're going to have weeks where all you have time for is to heat something up.

Be completely intentional about what you do and that allows you freedom to do what you need to do.”

“One of the biggest tips that I give to families is have a food schedule,” she said. “For us, Monday night is breakfast night. We have different recipes (a family favorite is almond flour pancakes ) but it's always something breakfasty.

It could be a quiche; it could be a crustless quiche. It changes every single time. On Tuesdays, it’s tuna or salmon.

We have a schedule for everyday that is both structured and flexible because we have so many healthy options.”

“You do have control,” Dr. Z said.

“And that's what we're really trying to help people with through our books, podcast and online presence. Hey, we get it, especially with Miss America here. We are two very busy people with four kids. If we can do it, so could you.”

For more information about Dr. Z and Mama Z and “The Essential Oils Diet” tune in to their Natural Living Family podcast on iTunes or visit www.naturallivingfamily.com.

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pets

WHY SHOULD YOU ADOPT A PET?

By Ann Jarema

I

t’s estimated that each year, over 6.5 million companion animals, otherwise defined as an animal that is suitable to be a home pet, are surrendered to community animal shelters across the United States.

This means that there is one animal surrendered per every 50 people in the country.

And this number does not represent the number of pets already in homes.

While there are many reasons that people choose to surrender a pet, the most common reasons seem to be tied to moving or relocation, where a pet might not be allowed in a new home.

Another common reason is tied to behavioral issues of the animal, that a pet owner is unable to change, either because they don’t have the desire or skills necessary to help the animal adjust their behavior to one that is more appropriate.

With the number of animals surrendered each year, and with the majority

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of those animals ready to be accepted into a new home, it is imperative that those who wish to bring a pet into their home look into pet rescue over making a visit to the local pet store. While many may think that a pet store is the best place to get a cute little puppy or kitten, there are thousands of young cats and dogs available at shelters too. And, many older pets are looking for their final home where they can live out their remaining days as a loving companion.

In many cases, pets provide a sense of rescue to their owners as well. Pets are known to help reduce stress levels, blood pressure and even cholesterol for their owners due to the need for daily activity that might not otherwise take place. Even petting a cat or dog can trigger the release of oxytocin, which plays a role in bonding and eliciting feelings of happiness.

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Pet ownership can yield a wealth of benefits for those willing to adopt a pet and take the time to provide the pet with proper love and care. It is believed that pets can help their owners to have a healthier heart as those with pets often Petting a have a lower prevalence of cat or dog heart disease and can decrease can trigger the release of cortisol (a stress hormone) and oxytocin, which increase serotonin (a feel-good chemical). Pets are great in plays a role helping their owners connect in bonding and eliciting with other people, which can lower the risk of depression feelings of and loneliness. Those with pets happiness. often indicate that they are overall happier and more trusting. If you are lonely, you may consider letting a pet rescue you.

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mighty kids

TEACHING YOUR CHILDREN THE TRUE MEANING OF

y t i r a Ch

By Ann Jarema

ACCORDING TO A STUDY BY UCLA, IT IS BELIEVED THAT 3.1 PERCENT OF THE WORLD’S CHILDREN LIVE IN AMERICA, BUT THEY OWN 40 PERCENT OF THE TOYS CONSUMED GLOBALLY. AND, THE HUFFINGTON POST HAS INDICATED THAT THE AVERAGE AMERICAN THROWS AWAY 65 POUNDS OF CLOTHING (OR MORE) EACH AND EVERY YEAR. LET’S NOT STOP THERE, AS THE WALL STREET JOURNAL HAS INDICATED THAT AMERICANS SPEND OVER $1 TRILLION EACH YEAR ON THINGS THEY DON’T NEED. hose results are a child many gifts might not staggering. As create a sense of entitleadults, if we are ment, not teaching children creating and living how to respect those gifts this life of excess, what kind and to be thankful for what of message are we sending they have, will. to our children? While giving

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So how do we help create a sense of charity and good towards others for our children? It starts with us and our own behaviors. If you sense that your children are showing signs of entitlement and a “want, want, want” personality, here are three easy suggestions to help teach them to “give, give, give.”

• At least once per week, have your children do something that is nice for someone else. For example, during the fall, if you see an elderly neighbor raking leaves, send your child over with their own childsized rake and encourage them to help. Not only will this be helpful for your neighbor, but it may also bring a sense of laughter and delight, for both child and neighbor. And, it’s great exercise too!

• Turn birthdays into an opportunity to give.

Many organizations are looking for volunteers and these events can actually align well with a birthday

Children will enjoy selecting a special gift fo r another child , especially knowing tha t their gift may be the only present that child receives for Christma s.

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party. Feed My Starving Children (www.fmsc.org) has locations in multiple states and children aged 5 and older when accompanied by the appropriate number of adults over age 18, can pack food that is then sent to people in need all over the world.

• Adopt a family during the holidays.

Many schools and religious organizations adopt families in need and you can be assigned one person or an entire family. For these situations, you then go and buy Christmas gifts for the family members that you are assigned. You wrap them and deliver them to an assigned drop-off location. These gifts are then delivered to the family before the holiday so that they have gifts to open on Christmas morning. Children will enjoy selecting a special gift for another child, especially knowing that their gift may be the only present that child receives for Christmas. If your local school or religious organization do not participate in such an activity, simply conduct an online search for “adopt a family at Christmas."

When we make it fun for children to give to others, they find it an enjoyable experience that they want to continue, even into adulthood. Further, when we start early enough, our children make this part of their regular routine, and in many cases, look for additional ways that they can do something nice for someone else.

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Stuffed

BROCCOLI RABE

PORK TENDERLOIN

By Amber Marie Arevalos

INGREDIENTS •1 bunch broccoli rabe, trimmed •3 tablespoons olive oil, divided •1 teaspoon sea salt, divided •1/8 teaspoon crushed red pepper •3 garlic cloves, minced •1 (2-lb.) pork loin, trimmed •4 ounces very thinly sliced prosciutto •2 cups unsalted vegetable stock •1/4 cup dry white wine •1½ teaspoon nutritional yeast •2 tablespoons butter DIRECTIONS

 Boil broccoli in boiling water for

3 minutes; plunge into an ice bath for 1 minute. Drain well. Wrap broccoli in paper towels; squeeze dry. Chop broccoli into 1 1/2-inch pieces. Place in bowl and toss with 1 tablespoon oil, 1/4 teaspoon salt, pepper, and garlic.

3/4 inch from bottom, keeping knife parallel with cutting board; do not cut through the other side. Continue slicing lengthwise from right to left, unrolling loin as you slice, to form a 3/4-inch-thick rectangle. Season with remaining salt.

 Arrange prosciutto in layers to

cover inside of loin. Spread broccoli mixture on top, leaving a 1-inch border.

Roll pork up left to right. Tie with twine in knots at 2-inch intervals.

 Combine stock, and wine in a

roasting pan. Place pan over medium heat and stirring until nutritional yeast dissolves. Set a roasting rack in pan.

 Preheat oven to 325°F.  Cut into pork loin lengthwise from, 30

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 Heat a large skillet over medi-

um-high. Add remaining 2 tablespoons oil. Place loin in pan; cook 12 minutes or until browned. Place loin on rack; cover loosely with foil. Roast at 325°F for 50 minutes or until meat registers 150°F. Remove pork from pan; let pork stand 20 minutes. Swirl butter into pan juices until butter melts. Cut pork into 3/4-inch slices; serve

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healthy mind

CBD OIL FOR A HE ALT H Y MIN D

By Kristy Podruchny

M

odern medicine is retrieving cannabis from the depths of stigma.

If we fix a few laws, CBD (cannabidiol) will continue taking brain health to exciting new places.

The World Health Organization has deemed CBD as safe to use–there are no known adverse side effects unless it's used with certain medications, like statins.

CBD oil comes from hemp flowers and can be made using different techniques depending on the desired end product. Hemp is harvested and cured before the flower is removed, then it’s ground up and placed in a solvent, like alcohol. The solution is evaporated, leaving raw CBD oil behind!

Many CBD products are made into edibles, like chocolate or gummies. It's also available in sublingual tinctures, vape pens, cigarettes and transdermal patches.

Most consumers take CBD to treat chronic pain,

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insomnia and anxiety. Studies proving the effectiveness of using CBD to treat these ailments in humans are slim to none. Studies on animals show promise, but human trials are often prevented by drug laws.

The most conclusive research on CBD is related to seizures--specifically childhood illnesses like Dravet syndrome and Lennox-Gastaut syndrome. CBD reduces or completely eliminates seizures where ant-seizure medications have failed.

The Endocannabinoid System CBD interacts with our bodies in a unique way. If we think of our body as a radio, the endocannabinoid system (ES) is the knob that brings us out of the static and back to a clear station for our brain, immune and endocrine systems.

This system helps the body maintain homeostasis with the help of endocannabinoids produced by neurons.

Both THC (the psychoactive

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compound in cannabis) and CBD produce phytocannabinoids which mimic the endocannabinoids we make. This could explain its reported effectiveness with pain management and memory.

Legal or Not? Stigma associated with cannabis is to blame for the delay in medical research. Lack of research makes it hard to reclassify cannabis to encourage federal legalization, but its drug class limits medical studies. Cannabis research is trapped in legal muck.

Hemp-derived CBD is legal in most states and can be purchased online,

CBD reduces or completely eliminates e izur seizures where anti-se d. ile medications have fa but proceed with caution if you live in states that are unfriendly to all things related to cannabis--like Idaho, Nebraska, and South Dakota. Though many states have passed laws legalizing cannabis for recreational or medical use, it is still illegal on the federal level--this includes CBD. Confused?

Rightly so. The process of a blanket legalization of CBD has been messy, but the future looks green.

Endocannabinoid System https://www.ncbi.nlm.nih.gov/ pubmed/21916860

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THE TENNESSEE FITNESS SPA offers all-inclusive fitness packages with healthy meals, comfortable lodging and workout classes starting at $730 for a three-night package. Call 1.800.235.8365 for more information.

healthy destinations

GIVE THE GIFT OF A WELLNESS RETREAT THIS HOLIDAY UNDER $100

By Ann Jerema

W

e all know that taking a vacation is good for us. But for whatever reason, Americans tend to take less vacation then the rest of the modern working world.

In a survey of 1,200 fulltime employed Americans, Kimble Applications found that 47 percent of participants didn’t take all of their vacation last year, and 21 percent forfeited more than five vacation days.

This statistic is sad, but perhaps even more so because on average, we receive under a third of the

time off that our counterparts do in the United Kingdom. We receive less than half of the time off than those in Japan and we even receive less than those in Mexico.

With such a limit to the amount of time that we can take, or allow ourselves to take, it is important to maximize the time so that we can return rested and ready to get back to work. Wellness retreats offer an excellent option for those who want to rest and recuperate, but also want to do something good for their bodies.

DEERFIELD HEALTH RETREAT & SPA is located in the Poconos of Pennsylvania and offers three meals and two snacks per day plus hiking programs, lifestyle education lectures, workshops and demonstrations, evening activities and 24-hour use of all facilities. Rates start at $490 for two nights. Call 1.570.223.0160 for more information.

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THE SPRING RESORT & SPA in Desert Hot Springs, California offers one-night resort and spa packages starting at $814 that include a facial and massage.

Call 1.760.251.6700 for details.

NEW LIFE HIKING SPA, located in Vermont, offers a three to 10 night Jump Start Getaway that starts at $249 per person. For that price, your room, meals, hiking, wellness programming and one massage are all included.

Call 1.802.353.2954 for more information.

t this u o k c e Ch ve list of fietreats r wellnesser $1,000 for undperson. per

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THE HOLIDAYS

fashion

HOW TO DRESS FOR

THE HOLIDAYS WITHOUT BREAKING THE BANK

By Shirin Mehdi

Everyone looks forward to the holidays – It is that time of the year when you want to stop worrying about the world and just spend time making new memories with friends and family. It is also a time to dress up and look your best and that comes with a price tag.

But let that not dampen your holiday cheer because you can look great while spending only a few bucks if you invest in the right pieces of clothing. Making the right fashion choices will not only curb unnecessary expenses but will also help you save the environment! Sustainable fashion is all about owning a little for a long time. So, shopping smartly is a win-win situation for both you and our beloved planet Earth! Here are a few ideas:

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2

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LOOK FOR FUN SEPARATES

We get that men love to flaunt their suits during the holidays and women are always looking for pretty dresses to wear, but it is neither sustainable nor sensible to do so. Collecting fun separates over time will save you from the anxiety of holiday dressing. You can mix and match and look different each time.

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WEAR THE WORN AND JAZZ IT UP!

There is a reason the little black dress and that dapper tuxedo are absolute wardrobe must-haves. You can wear them until they cannot be worn anymore and no one will know. Styling them differently each time is the key. Owning versatile pieces will never fail you.

3

ACCESSORIZE!

Bling is a sign that the holidays are here.

Bring out the best of the shoes, bags, scarves and jewelry you own.

It will help make your outfit stand out, making what you think is dull and boring, more interesting.

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STOP LURKING AROUND FLEETING TRENDS

Everyone wants to stay trendy and fashionable, but remember that the classics never go out of style. It is wiser to invest in evergreen pieces that you can wear time and again than to spend on current trends that won’t even last until the next season. Your style is unique and it is all about celebrating who YOU are. Stay true to being you.

recipe

GREEN CHICKEN ENCHILADA CASSEROLE

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By Amber Marie Arevalos

hen the weather starts changing and the sweaters start to come out, my kitchen turns into a comfort zone. Our bodies naturally crave warm, wholesome foods when the lower temperatures arrive. Nothing says comfy, cozy, wholesome food to me like a freshly baked chicken enchilada casserole.

I spent numerous hours with my grandmother teaching me how to prepare enchiladas and the time and patience it takes dealing with every step of the process. She would take the corn tortilla, lightly fry it, stuff it with all its goodness and place it into the prepared baking dish one by one creating this meal for a family of 6, which included 3 growing athletes. It

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could take hours to prepare this dish, but as a working mom with a busy schedule it seems merely impossible to take the time to do this on a weekday. So, with some inspiration from my aunt, we created a simple, easy way to throw this comfort food together with love and flavor!

INGREDIENTS • 4 chicken breasts cooked and shredded • 1 (28 oz) green chile enchilada sauce, Las Palmas • 12 oz Monterey Jack Cheese • 10 flour tortillas • 3 springs cilantro chopped • 3 green onions chopped • ½ cup chopped olives (optional) • 1 cup sour cream

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DIRECTIONS P reheat the oven to 425 F degrees. P our half of the sauce into a 9x13 inch baking dish. P lace tortillas to cover the bottom of the casserole dish, but not completely overlapping.  L ayering: top tortillas with chicken, cheese than sauce. Put enough sauce to cover the whole tortilla. R epeat until all the chicken is used, ending with just tortilla on top.  Pour the remaining sauce over the top of the tortillas, than sprinkle the remaining cheese evenly over the top. Top with the optional olives. P lace the dish in the oven and bake for 25 minutes.  Top with chopped cilantro, green onions and sour cream before serving.

NUTRITION

Serving: enchilada | Calories: 316kcal | Carbohydrates: 21g | Protein: 18g | Fat: 17g | Cholesterol: 60mg | Sodium: 871mg | Potassium: 228mg | Fiber: 1g | Sugar: 5g | Vitamin A: 16% | Vitamin C: 4.7%| Calcium: 31.5% | Iron: 9.5%

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