INSPIRE
Empowering Natural Living
TEEN VAPING A PET TO LOVE
SUGAR
101 HIGH FRUCTOSE CORN
SYRUP & HEART DISEASE
t n a l p s Tran es Gam
Š 2020 Fox Printing & Creative Publishing, LLC, New Orleans, LA, All rights reserved The information contained in this brochure is intended for educational purposes only. A reader should never substitute information contained in this brochure for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of this brochure, do not endorse or promote any of the products or services described in the pages of this brochure and the publishers do not verify the accuracy of any claims made in the editorial contained in this brochure. Readers should not use the information in this brochure 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.
HELP YOUR JOINTS WITH By Ann Jarema
WHEN NATURAL LIGHT COMES INTO CONTACT WITH OUR SKIN, IT KICK STARTS THE BODY’S NATURAL PRODUCTION OF VITAMIN D. AND WHY DOES THAT MATTER?
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itamin D is an essential ingredient to our health. It protects us from inflammation, lowers our blood pressure, helps keep our muscles strong, improves the function of our brain, and could protect against cancer. If you’re not getting enough vitamin D, you are not alone. Over half of the world’s population does not get enough sun. As a result of this, many of us are actually deficient in the vitamin. The best way to increase your vitamin D, if exposure to the sun isn’t an option, is through a few particular foods. Salmon, herring and sardines, cod liver oil, tuna, oysters,
shrimp, egg yolks, and mushrooms all contain healthy amounts of vitamin D. Of these options, the oily fish, fish liver oil, and egg yolks are your best option as they contain vitamin D3 which is more powerful than vitamin D2 (which you find in other sources including fortified food items such as milk and orange juice). If you aren’t a fish, egg, or mushroom lover, then you may need to seek other ways to increase your vitamin D intake. According to the US Institute of Medicine, your daily intake of vitamin D should be approximately 400 – 800 international units (IU), which is equal to 10 – 20 micrograms. If you have little exposure to the sun or are
already experiencing a vitamin D deficiency, you will likely need even more. The most beneficial way for you to get your daily dose of vitamin D is by spending time in the sun. Adequate sun exposure is challenging for many people to achieve. Work, academic obligations, geographical constraints, and more can hinder the best of intentions. Even with regular exposure to the sun, it is not uncommon to find that it is still not enough. Increasing concerns about skin cancer from sun damage presents a higher risk for some and may prevent
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typical sun exposure. If you believe you are not getting enough vitamin D, a supplement may be in order. A great place to start is by having a conversation with your physician about your specific risk factors.Your doctor can help you to put together a specific and personalized plan that will ensure that your vitamin levels get to a healthy level in the easiest way possible. When you correct your vitamin D levels, you will likely notice a very positive change in your mood and bodily function. So why wait? Making some dietary and activity level changes now will help you reap the most long-term benefits.
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eart disease is the number one cause of death in America. It is common knowledge that diets high in saturated fat and cholesterol lead to heart disease. But did you know that added sugars, like high fructose corn syrup can also increase the risk of heart disease? Researchers at University California, Davis conducted a study on the impacts of heart health and sugary drink consumption. Test subjects were given varying levels of added high fructose corn syrup in their drink and then had their blood tested hourly for heart disease risk factors, such as triglycerides. They found that 10 percent of added sugars were enough to lead to an increased risk for hearth disease. When excess sugars are consumed, they are converted into fat in the liver and then enter the bloodstream. In a way, consuming
excess sugar is like eating high amounts of fat. High levels of fat in the bloodstream can clog arteries. When arteries become clogged, there is high risk for heart attack and stroke. Foods with the highest amounts of high fructose corn syrup are obvious - soda, many juices and candy. It is not always simple to avoid foods with added sugars. Many foods that are promoted as healthy, are actually made with high fructose corn syrup. Yogurts, salad dressings, canned fruit, and many bottled sauces and marinades are sweetened with high fructose corn syrup. Reduced fat foods often use the processed sweetener to make up for the lost flavor that occurs when fat is removed. To avoid common foods that can lead to heart disease, read
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the label carefully and watch out for unnecessary sweeteners. Is it better to eat foods sweetened with sugar instead of high fructose corn syrup? Actually, no. Table sugar and high fructose corn syrup are both made up of similar amounts of glucose and fructose. Consuming excess of either sweetener will have the same negative effect on heart health. To keep your heart healthy, it is best to avoid added sugars in your diet. Although you should watch out for added sugars, you should not be afraid of natural sugars in fruit and other whole foods.
Sugars in fruit are accompanied by fiber, water, and many other nutrients that are good for you and your heart. The body and brain run on glucose, so feed it sugar in a natural form, which is found in whole fruits, vegetables and grains.
HIGH FRUCTOSE CORN SYRUP INCREASES THE RISK OF HEART DISEASE By Crissie Mergogey
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RESTORE THINNING HAIR
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Kristy Podruchny
Thinning hair doesn’t have to be the norm for you. Hair “thinning” is actually hair loss. It’s important to know why your hair is falling out and what you can do to address the problem, but boosting your diet by adding foods with biotin, iodine, iron and selenium can help, too. Before you get overwhelmed with all of the supplements available out there, consider adding foods to your diet that will supply you with what you need to grow and keep more hair on your head instead of on your brush.
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here are several reasons why you might be losing hair. The list includes chronic stress, over styling/coloring, thyroid issues, nutritional deficiencies, genetic alopecia and more. Taking a few natural steps to help your body and scalp can mean the difference between a full head of hair and a shower drain full of hair. Biotin is a B vitamin that is needed for healthy skin and hair. People with biotin deficiencies will lose hair and notice dry, scaly skin. Filling your plate with biotinrich foods is the best way to supplement yourself to help prevent or treat a biotin deficiency. Chicken liver tops the “foods with the most biotin” charts—though any liver will supply abundant biotin.Vegan or vegetarian? Not to worry.You can also find biotin in avocados and egg yolks. Luckily,
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biotin is stable, meaning you can cook away without the fear of losing any biotin in the process. Biotin supplements are widely available as well, but why not add some biotin to your plate? If your thyroid needs a little help, look to selenium and iodine—these two are friends to the thyroid gland and are essential to its functions. Foods rich in selenium include biotin-rich liver and eggs as well as brazil nuts, sardines, shrimp and tuna. We’re diving right back into the sea for iodine. Seaweed supplies the highest levels of iodine we can consume, right next to cod and some yogurts. Many foods are enriched with iodine, too. Iron deficiency can lead to hair thinning. Iron supplements can be tough on your digestive system and it’s easy to incorporate iron-rich foods into your diet.
Legumes, dark leafy greens, and spirulina will carry iron safely through your GI tract. Make a salad, throw plenty of colorful veggies in it and top it off with some shrimp or black beans. A healthy diet for thicker hair. After you’ve had your fill of healthy meals, try having a mini spa day at home with a luxurious scalp massage. Stimulating your scalp with a massage helps hair grow by increasing blood flow to hair follicles. Use this time to get creative and relax. Light some candles, use fragrant oils for your massage and sip a cup of chamomile tea. Stress management and relaxation exercises will help your hair grow by allowing your “rest and digest” response do some regenerative work. Make self-care a priority and you’ll likely notice less hairs abandoning your head.
SAUSAGE
AND RICE SKILLET By Amber Marie Arevalos
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n these cold months, a warm hearty dish is all the family needs after a long day at school or work. As a busy mom, it is always nice to be able to serve a meal all out of one pot. This meal will provide comfort and nutrition. Vitamins C and D can be found in this recipe along with plenty of protein. You'll also get a ton of B vitamins by indulging in this guiltless dish! All three peppers not only make the dish look beautiful, but pack a bunch of nutritional value. The bell peppers provide over 200 miligrams of vitamin C, which is two times the daily amount required for healthy daily function. Over 75 percent of our vitamin A daily value is met with one bowl of this dish. The peppers only add roughly 41 total calories. The sausage boasts a whopping 20 grams of protein in just one medium link. Depending on the brand there is around 22 grams of fat in a medium-sized link and only 3.5 grams of carbohydrates. This is a classic dish that will be a frequent request. My picky eaters can’t get enough of it! Each bowl leaves them wanting more! INGREDIENTS 1 1/4 c. Jasmin rice 2 tsp. olive oil 1(12 ounce) package smoked a turkey sausage 1/2 red bell pepper, sliced 1/2 yellow bell pepper, sliced 1/2 green bell pepper, sliced 1 small white onion, quartered and sliced 4 cloves garlic, minced 1/2 tsp. kosher sea salt 1/2 tsp. ground black pepper 5 tbsp. tomato paste 1 1/4 c. Vegetable broth, divided 1 tsp. paprika 1/8 tsp. cayenne pepper
INSTRUCTIONS I n a small saucepan, cook rice according to the package’s directions. Place a large cast iron skillet over medium-high heat. Once the skillet is hot, add the oil. Once oil is hot, add the sausage and cook until browned on both sides, about 5 minutes. Remove from the pan and set aside. Add the peppers and onion, saute' until onions are translucent. Add the garlic, salt, and pepper, cook until fragrant, about 1 minute. Remove from the pan and set aside with the sausage. To the skillet, add the tomato paste and about 3/4 cup of vegetable broth, whisk to combine. Allow the mixture to simmer for 1 minute, then add the paprika and cayenne.
Stir in the cooked rice, sausage, remaining vegetable broth, pepper and onions until combined. Serve hot.
e v o L o t A pet
HAVING A PET HELPS YOU LIVE LONGER
By Ann Jarema
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ver 60 percent of households in the United States have a pet, and this is with good reason. Pets provide families with countless hours of cuddles and laughter. Owning a dog or a cat, whether that pet is a rescue or straight from a reputable breeder, pets bring lots of happiness into our lives. Aside from the cuteness and the cuddles, pets can bring a wide variety of health benefits. Most notably, pets help to improve self-esteem in their owners. As pet ownership requires more physical activity, especially with a dog, it means that there is a need for regular exercise. That daily walk with Fido can help both human and dog in countless ways. Not only can you make cardiovascular improvements to your body, but the sheer act of getting
outdoors draws out the endorphins, which make you feel happier. And, when you feel happy, your self-esteem inevitably rises too. Pets can also help to reduce feelings of loneliness. Cats and dogs help to fill a void that those who live alone often experience.That unconditional love can help pet owners to live a more meaningful existence. And though pets can’t necessarily keep up with a two-way verbal dialogue, they are significantly intuitive and can sense when their owners want to play, or when they are feeling down and need some extra love. Though it takes work to own and care for a pet, pet ownership can help reduce feelings of stress. In fact, countless organizations all over the world that promote the use of pets for those that are experiencing grief. Dogs are often brought to hospitals, retirement com-
munities, and even funerals so that people can pet them as a way to help themselves feel calmer.The simple act of petting a dog can create a sense of calm and peace and can make it easier to get through difficult times. Of course, the majority of people like pets. So, one of the biggest benefits of a pet is that they help us to become more social. When out with your dog for a walk, it isn’t all that uncommon to get into a conversation with a passerby. Perhaps the conversation will start by focusing on the dog, but over time, who knows where that conversation might go? Dogs can help us to make new friends! A pet in your life can create benefits in a myriad of ways. From both physical and mental health benefits, our pets love us unconditionally and can support us through the highs and lows of life. And all they ask of us is to be loved in return.
n a c s g o D n e h w e s sen rs e n w o r thei ng i l e e f e r a nd a n w o d ve o l a r t x need e
n e T evaping By Ann Jarema
TEEN VAPING HAS BECOME A SERIOUS EPIDEMIC ACROSS THE COUNTRY.
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here are many cases of severe lung disease among teenagers and young adults all linked to electronically vaporized cigarettes, known as e-cigarettes. Health officials throughout America are raising awareness about the dangers of vaping after a spike in teens sent to the hospital with breathing problems, including lung damage. In August, a 17-year-old Texan was hospitalized for his entire summer break due to vaping.Tryston Zohfield was rushed to the intensive care unit on a ventilator as machines kept him alive. Zohfield told doctors he started vomiting regularly and sited chest pains with an erratic heart rate. Even the teen’s inhaler could not help him breathe. It was
later diagnosed that Zohfield had a collapsed lung as a result of his e-cigarette usage. Four cases of lung disease hospitalization from teen vaping have been reported in Minnesota, six in Illinois, one in Florida, and up to 12 in Wisconsin. In July alone, Wisconsin reported eight cases of teens with seriously damaged lungs. The Children’s Hospital of Wisconsin reported that state health officials were investigating the July cases, but each teen said they smoked in the weeks and months prior to being hospitalized. The Children’s Hospital of Wisconsin advises that if you have teens, you need to become aware of these potential dangers. An e-cigarette cartridge can contain toxic chemicals that have been shown to damage lungs, and because they are new to the market, the long-term effects are not fully understood. A teen might tell you it is just water vapor and flavoring in the
e-cigarette pods they smoke. They might even say they taste good.Teens look to vaping as a cigarette alternative, with e-cigarette companies marketing the products as something safer than tobacco. The nicotine found in vaping devices is extremely potent. The potential nicotine addiction for your teen is higher compared to adults, according to Dr. Devika Rao, a pediatric pulmonologist at Cook Children’s Medical Center in Fort Worth, TX. Rao has warned there are heavy metals in vapes, like nickel, tin and lead, that can damage your teen’s lungs. Since April, the FDA says it has received 92 reports of people having seizures after vaping, but has yet to find a cause or clear pattern. Even a study from the University of Pennsylvania’s Perelman School of Medicine found that e-cigarettes without nicotine could damage your teen’s blood vessels.
there are heavy metals in vapes, like ni ckel, tin and lead, that can damage your teen’s lungs.
PALEO STRAWBERRY SHORTCAKE By Amber Marie Arevalo
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ove is in the air! With so many love-inspired dishes out there, incorporating strawberries is a must. Since one of my little ones has a gluten intolerance, I had to start building my recipe box back up with things he could enjoy. These strawberry shortcakes are not only delicious, but healthy as well! Nothing says "I Love You" like a dessert that cares about your families sweet tooth and health! Coconut flour's popularity has been growing exponentially. At first, people were unsure how to use it or where to find it, but it has grown to be a staple in many households. Strawberries are full of Vitamin C, folate, potassium, manganese and packed with antioxidants. Although, some strawberries may be really sweet, they do not spike blood sugar levels making them a safe choice for diabetics. What better way to celebrate Valentine’s Day, then with topping off your dessert with these heart healthy berries!
INGREDIENTS Shortcake: • 1/3 cup coconut flour • 1/3 cup coconut oil, melted • 4 eggs • 3 tbsp honey • 1 tsp pure vanilla extract • 1/2 tsp baking powder • dash of salt Coconut Milk Whipped Cream: • 1 can full-fat, unsweetened coconut milk, refrigerated • 1 tsp pure vanilla extract • 1-2 tsp honey Topping • 1 cup strawberries, frozen or fresh DIRECTIONS P reheat oven to 350 degrees. Grease 6 muffin tins with coconut oil. In a large bowl, beat together coconut oil, eggs, vanilla and honey. Add the dry ingredients and beat until combined completely and with no lumps.
P our the batter into the 6 muffin tins. The shortcakes will rise a little so leave a little room. B ake for 25-30 minutes, until golden brown and when a toothpick is inserted it comes out clean. Let the shortcakes cool for about 5 minutes, then carefully remove from the muffin tins and let them cool completely. Take the coconut milk and skim off the solid part into a mixing bowl. Do not use the liquid. Beat the solid milk until peaks begin to form, then add vanilla and honey and beat for a few more minutes. I f using frozen strawberries, leave out to defrost! O nce the shortcakes are cooled, cut in half. Top with a bit of whipped cream and strawberries and top with the other half of the shortcake. Top with more whipped cream and strawberries, and enjoy!
NUTRITION Calories 215. Fat 15g. Protein 6g. Carbs 14g. Sugar 11g