Inspire Health 46

INSPIRE MARCH | APRIL 2020

Empowering Natural Living

Mineral SUNSCREEN

WHY YOU SHOULD ENCOURAGE YOUR CHILDREN TO STUDY

theArts How to

SHUT DOWN

e v i r h T , e v i L Eat,

RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER INSPIRE HEALTH

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contents issue 46  2020

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Eat, Live,

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5 SUPER FOOD

Turmeric - The Golden Super Food

8 NATURAL BEAUTY Mineral Sunscreen

10 EXERCISE

Tips and Tricks to keep your tummy in control

13 RECIPE

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Vegan Potato Salad with Radishes, Snap Peas and Dill

14 WELLNESS Gut Health

WHOLE GRAINS ARE THEY GOOD

FOR YOUR GUT AND WHY DO THEY GET A BAD RAP?

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20

Thrive

RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER 22 RECIPE

Paleo Salmon Burgers served on a bed of greens

24 HEALTHY DESTINATIONS Jumpstart Your Weight Loss Program at a Wellness Retreat

26 PET

Flea and Tick Prevention

28 HEALTHY MIND How to Shut Down

30 RECIPE

Rhubarb Crisp a vegetarian dessert with a whole grain oat topping

32 MIGHTY KIDS

Why You Should Encourage Your Children to Study the Arts

34 FASHION

Color of the Year

36 RECIPE

Keto Easter Morning Asparagus Frittata

super food

Tu r m e r i c

THE GOLDEN SUPER FOOD

By Kristy Podruchny

Who doesn’t love a tall glass of fresh turmeric golden milk, or perhaps a good curry? Ever wonder what makes golden milk a health tonic, or why black pepper and coconut oil are important ingredients to include in your concoctions?

R

emember this word: curcumin (pronounced ker-kume-in).

Curcumin is the name of the polyphenol found in turmeric that has caught the attention of the scientific community. Studies are being conducted to investigate curcumin’s role in treating and preventing conditions from Alzheimer’s Disease and depression to cancer and diabetes. While science investigates this further, we know turmeric has been used for medicinal purposes for hundreds of years.

Turmeric, that beautiful yellow and orange root, is a super food that needs help from other foods to allow curcumin to absorb properly.

When we pair turmeric with black pepper and a healthy fat, curcumin’s superpowers start to work in our bodies.

Both are considered bioenhancers for curcumin

and should be present any time you consume turmeric.

It would be a shame to flush those benefits and your money down the toilet!

When you’re shopping around for turmeric supplements or considering what to add into your recipe that contains turmeric, make sure to add a healthy fat and black pepper. Many supplement companies report how their products are sourced, which is another good indicator of a quality turmeric supplement.

Inflammation isn’t the enemy, but chronic inflammation causes and exacerbates diseases and disorders. Curcumin reduces chronic inflammation because it inhibits inflammation in our bodies. It has even reduced brain inflammation in animal studies. This polyphenol is also being studied because it has inhibited tumor growth in other animal

Curcumin reduces chronic inflammation

studies. The more science digs, the more we discover turmeric's potential to change our health.

Many osteopathic, naturopathic and integrative doctors are turning to turmeric to treat patients with arthritis because of its ability to combat pain and inflammation. To get technical, pro-inflammatory cytokines are inhibited by curcumin.

This action helps relieve pain and swelling while improving mobility in patients with arthritis.

Turmeric is a root—a spice we sometimes don’t think twice about! The potential this root holds for replacing nonsteroidal anti-inflammatory drugs (NSAIDs) and preventing chronic illness is astounding. Don’t forget to spice up your cooking with this golden super food. We just gave you another excuse to get creative with your meals!

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editor’s letter By the time you reach the age of 50, you are well versed in every type of diet imaginable. I have found that while every diet has its pros and cons, there are many variables that cause different results for different body types. I tend to laugh when I see a new diet advertised to the masses. It doesn’t work that way.

Coming from someone who has tried everything and every diet to lose the same 20 pounds, I can say that I’m most impressed with the book “Eat, Live, Thrive Diet: A Lifestyle Plan to Rev Up Your Midlife Metabolism” by Danna Demetre and Robyn Thomson. As Demetre said, it’s more than dieting, it’s creating a healthy lifestyle.

I hope this edition of Inspire Health Magazine encourages you to create, maintain and CELEBRATE your healthy lifestyle.

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 Kai Bragg Kelly F. Barr

Suzanne Fox

Patricia Danflous Ann Jarema Julie Maddock Shirin Mehdi Kristy Podruchny Dr. Josh Wagner

art design

Tra Pham production

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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. V3

© 2020 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

Find us online!

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natural beauty

Mineral sunscreens deflect UV rays and do not absorb into the bloodstream.

MINERAL

SUNSCREEN

S

By Kristy Podruchny

top using sunscreens that contain harmful chemicals!

Endocrine system (hormone) disruptors, like oxybenzone, might just ruin your time in the sunshine.You should avoid anything that messes with your hormones!

Mineral sunscreen is a great solution for a healthier you in the outdoors.

Protecting yourself against skin cancer and premature aging is as simple as using the right products.

Many conventional sunscreens contain a chemical called oxybenzone.

They can also contain avobenzone, ecamsule and octocrylene. Not only is this bad news for you—it’s bad news for the environment. Chemicals like these are partially to blame

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for the destruction of coral reefs.

States like Florida and Hawaii have banned sunscreens containing oxybenzone effective 2021.

Mineral sunscreens are safer for you and the environment. Avoid brands with nano-particles because these harm the environment and offer less protection.

Mineral sunscreens deflect UV rays, do not absorb into the bloodstream and prevent skin cancer. These sunscreens are made from titanium dioxide and/or zinc oxide, and are usually accompanied by other natural, skin-soothing ingredients. They tend to be less irritating to sensitive skin and are popular among people with eczema.

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Because mineral sunscreens physically block UV rays, it’s best to cover exposed skin and reapply often if you’re sweating and/or swimming.

The bottle should give you a better idea as to how often to reapply, but it’s a good idea to reapply at least every two hours. If you’re using spray sunscreen, try not to inhale it.

Embrace the chalky goodness of mineral sunscreen. While it may not blend as well as chemicalladen sunblock, at least you’ll see if you missed a spot! The benefits of protecting your health and the environment outweigh a few white streaks. Besides, the lifeguard look is in!

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exercise

TIPS AND TRICKS TO KEEP YOUR

Lower abdominal leg raise

TUMMY IN CONTROL

NOT ONLY IS A SLENDER TUMMY CONFIDENCE BOOSTING, IT IS A SIGN OF GOOD HEALTH. A STUDY PUBLISHED IN THE “JOURNAL OF THE AMERICAN HEART ASSOCIATION,” FOUND THAT WAIST SIZE IS A STRONGER PREDICTOR OF HEART DISEASE THAN WEIGHT, ESPECIALLY IN WOMEN. TO TAKE CONTROL OF BELLY FAT, STICK TO A DIET WITH LEAN PROTEINS, HEALTHY FATS AND COMPLEX CARBOHYDRATES. BEGIN AN EXERCISE PROGRAM THAT INCLUDES AT LEAST 30 TO 60 MINUTES OF MODERATE-INTENSITY PHYSICAL ACTIVITY EVERY DAY. GET STARTED BY TRYING THESE FAT-BUSTING EXERCISES.

THE PLANK WITH LATERAL TOE TAPS

This whole body exercise integrates shoulders, abdominals and leg strength. Raising the leg tones the rotational oblique muscles for a chiseled look.

A) Place forearms on the ground.

B) Walk feet out until legs are straight. Keep hips raised in line with shoulders and ankles.

Keep chin tucked in and head raised.

C) Raise right leg off the floor and tap toes right by a few inches and back to the center.

Repeat on left side. Repeat alternately for 60 seconds.

The Plan with late k ral toe taps

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LOWER ABDOMINAL LEG RAISE

By strengthening these abdominal muscles, we prevent the lower back from over-arching and we can flatten the lower tummy. By raising both legs with knees bent, the abdominals become strong with less pressure on your back.

A) Start by lying on back with arms by sides (for more resistance, raise body slightly) and raise both legs with knees bent into the air above hips. Hold for 10 seconds B) Lower legs while straightening knees until 3 to 4 inches from the floor. Hold for 10 seconds. Repeat ten times.

SIDE LEG RAISES

The abdominal muscles move us in all directions. This exercise focuses on the oblique muscles through the side of the body but also targets the shoulders and hips.

A) L ie on your side with forearm on the floor and head resting in your hand.

Keep legs straight with ankles in line with shoulders.

B) R aise leg 24 inches above ground.

Hold for 10 seconds. Lower leg to 4 inches above your bottom leg and hold for 10 seconds.

C) Repeat on each side 10 times.

Side leg raises

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feature easter

ive r e a tTO CWAYS

DYE EASTER EGGS

By Ann Jarema

E

aster is just around the corner - pastel shades, baby animal, and eggs in every store window. Eggs for days! You know what that means for the kids? Lots of decorating. You can go for the traditional option with packaged dyes and colorful stickers, but there are a plethora of other ideas out there. Try something new this Easter, like marbling to pressed flowers. Give your kids the freedom to decorate; they might even come up with a new family decorating tradition. Let’s hop into some of the best new ideas for decorating Easter eggs.

Pressed Flowers Nature is already stunning, so why not use flowers and plants to your advantage? Take the kids for a walk around the neighborhood or your backyard garden and fill a small bowl with flowers.

Daisies, rose petals and clovers are easy options.

Before you begin the decorating process, press your florals between a book or hard surface. The trick is to get them as flat as possible. While they are setting, wash the eggs and dip them in vinegar.

It will act as an adhesive, but make sure to press your flowers onto the eggs before the vinegar dries. Presto, beautiful eggs perfect for springtime.

Jewels Let me tell you, kids love gems. Grab some sticker jewels, sequins, and beads and let your

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kiddos bejewel away! Pro tip: smaller rhinestones will stick better to the round surface of the egg.

Encourage your kids to create patterns with geometric designs or color. And hey, if they want to go wild, cover the entire egg with jewels.

Bedazzled egg decor will sparkle all holiday long.

Marbling Marbleized decorating is all the rage! Swirls of color and galaxy patterns. It’s so simple - you’re kids won’t want to go back to traditional egg decorating. Start with a base color. When you’re ready, mix a cup of warm water, food coloring and 1 tsp of vinegar. Drop the egg in and swirl it around until you get the desired effect.

Let the eggs dry on a wire rack. Nail polish can be used as an alternative. Either way, marbling is quite the fun project.

Animals & Superheroes Instead of pretty designs, try specific themes, like animals, superheroes or people. The kids will be able to get into their own element with this one as each child has their favorite pet or movie character. Get the kids to print pictures of their desired person or animal.

Pull out all necessary craft supplies (stickers, pom poms, googly eyes, etc.).

The more the merrier.

You’ll have Superman, Mrs. Bunny and Elsa set out on your kitchen table all ready for display.

Whether you and your kids opt for tradition or go with a fun, new style of decorating, remember to enjoy the time spent with your kids. Bedazzle, marble and decorate to your heart’s content.

Have an Eggtastic Easter with the kiddos!

Prep time: 20 minutes Cook time: 25 minutes Yield: 4-6 servings

VEGAN POTATO SALAD WITH RADISHES, SNAP PEAS AND DILL

INGREDIENTS 1 ½ lbs yellow baby potatoes, scrubbed clean 1 bunch small radishes, thinly sliced (about 1 cup) 2 cups sugar snap peas, trimmed and strings removed 1 tablespoon fresh dill, chopped For the dressing: 3 tablespoons extra virgin olive oil 2 tablespoons fresh lemon juice 1 teaspoon Dijon or spicy brown mustard 1 garlic clove, pressed or crushed ¼ teaspoon salt G round black pepper to taste DIRECTIONS C ut the baby potatoes into halves. To cook, place in a large pot and fill with water until potatoes are well covered. Add 1 tsp salt to the water. Cover with a lid and bring to a boil.

Once boiling, reduce the heat to low and let simmer until potatoes are fork tender.  F or the dressing, combine the lemon juice, mustard, garlic, ¼ tsp salt and pepper. Once those are combined, slowly add the olive oil while stirring. This helps emulsify the dressing. W hen potatoes are fork tender, drain the water and let them cool for a few minutes. C ombine the radishes, snap peas, dill and warm potatoes.

Add the dressing and toss to combine.  Serve and enjoy. Refrigerate leftovers.

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wellness

GUT HEALTH

A

By Kristy Podruchny

healthy immune system starts with a healthy gut. The market is exploding with products containing probiotics, but gut health isn’t as simple as popping a pill every day. Gut health is closely connected with your lifestyle.

In fact, it’s dependent on you making healthy choices. Staying active, eating whole foods and avoiding certain foods is a good foundation.

Eating a variety of vegetables and fruits is a given, but have you ever tried fermented foods? We need a variety of different strains of probiotics and can introduce them into our bodies by eating fermented foods. If the thought of fermenting your own foods gives you nightmares, there are plenty to find in health food stores—look for locally made fermented goodness!

Growing your own at home

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is ideal, but not necessary.

Kimchi, kefir, sauerkraut and non-GMO miso are all wonderful products filled with beneficial probiotics.

A bonus to eating fermented cabbage comes from its glutamine content. This gut-healthy amino acid nourishes cells in your intestines.

Not a bad deal! Critters in your gut need to eat too, and they thrive on prebiotic fibers in vegetables and fruits.

In fact, chicory, artichoke and bananas are all great sources of prebiotic fibers.

The collagen, amino acids, vitamins and minerals from a homemade bone broth can also help restore damaged stomach lining. This is important for people struggling with leaky gut as well as any other chronic inflammation.

There are also a few wellmade packaged bone broths sold in health food stores.

Avoid processed and

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Kimchi, kefir, sau erkraut, and non-GMO miso ar e all wonderful fermented product s filled with beneficial probioti cs.

fried foods that cause chronic inflammation.

These can stress your body and compromise your immune function. A diet high in processed foods creates an ideal environment for pathogens, or “bad” microorganisms.

Stress management is crucial for gut health.

When you’re stressed and in a fight-or-flight (sympathetic) response, your digestive system gets put on hold while your body prepares you to survive a threat. If you’re not digesting your food and absorbing nutrients prop-

erly, your gut health takes a nosedive.You can engage your rest-and-digest (parasympathetic) response with relaxation exercises and diaphragmatic breathing, which manually massages your vagus nerve. This gets the gears moving in your digestive system and jumpstarts your body’s regenerative processes.

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cover story However, they’ve both found a way to maintain a healthy weight, feel great, look younger and help other women with a lifestyle plan to rev up midlife metabolism. It works.

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ake a look at the photo on the cover of this issue of INSPIRE HEALTH. Look closely.

Demetre, the brunette, is 67. Thomson, the blonde, is 53. No way, you think, right? They will tell you it takes some work and a daily commitment to healthy habits, but the nutritional and lifestyle experts are defying the midlife weight-gain crisis while slowing down the aging clock.

The authors of one of the top-selling women’s general health books, “Eat, Live, Thrive Diet: A Lifestyle Plan to Rev Up Your Midlife Metabolism,” connected more than 20 years ago in a San Diego-based woman’s Christian ministry.

“We became friends with a high level of respect for each other,” Demetre said.

“Danna moved overseas for a bit and we lost contact,” Thomson added.

The business partnership came in answer to prayers about six years ago. “I had been praying for a woman to come into my life who had the same mindset and could be a mentor for me in developing a business,” explained Thomson. “Danna reached out to me and we reconnected. When I told her

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I had been making major changes in my diet and lifestyle, she invited me to come onto a podcast she was producing. From there we decided to do a cooking video with one of my recipes. We had so much fun together we decided to do more videos which eventually led to weekly shows.”

And the birth of Lean Healthy Ageless.

The California-based company has expanded to include a wealth of nutrition and lifestyle resources on an increasingly popular website; the publication of the “Eat, Live, Thrive Diet” and the development of Eat Live Thrive Academy, an affordable membership program offering weekly virtual coaching sessions and personalized solutions for a customized diet and lifestyle. Their goal - to answer the consuming midlife question: What if there was a way to turn back the scale and the clock with an inspiring lifestyle plan designed to help women rev up their midlife metabolisms and achieve physical and emotional freedom no matter what one’s age?

Based on personal experiences of weight gain, emotional eating and the aging process and building on professional expertise with scientific research, Demetre and Thomson’s individualized plan helps women keep off extra pounds, stimulate midlife metabolism, look younger, and recharge emotional and physical energy.

A former bulimic, who binged and purged re-

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EAT,

LIVE , THRIVE RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER

By Patricia Danflous

I do believe there’s a journey for all us where we move from intentional choosing and self-discipline to something that becomes natural.

peatedly throughout nursing school, Demetre remembers living in fear and shame with intense panic attacks. Reaching out to a friend following a severe panic episode she began a slow healing process triggered by following a God-focused life.

If you called Thomson a “chubby “child and adolescent you wouldn’t be wrong.

That baby fat fell off one summer with a growth spurt thankfully maintaining a lean body until she entered her forties. An advanced clinical weight-loss practitioner, she has battled an insatiable appetite and food sensitivities that she controls with right-for-her food choices and strong spiritual faith.

Recognizing their different life experiences, understanding their different weight gain challenges and knowing that every woman has a unique story is central to the Eat, Live, Thrive concept.

“It’s turning what most people would call ‘dieting’ into a lifestyle,” Demetre said. “Revving up your metabolism is not about just doing something for the short-term. While we know the bottom-line principles for approaching a healthy lifestyle, our individual body responses and life events bring a varied perspective emphasizing that there is no one-size-fits-all. There's no perfect eating plan for everybody.”

“I think most of us have learned over the years that if I eat a little less, if I exercise more, I should be able to make a shift in my weight,” Thomson said. “But the truth of the matter is, that doesn’t work for many people for

a few key reasons. First, as we age, our carbohydrate threshold diminishes and we get better and better and storing carbs as fat. Second, many of us have developed hidden food sensitivities that are causing weight gain or preventing weight loss. Last, we experience significant loss of muscle mass year after year. It’s not necessarily just about calories in versus calories out anymore. We’re asking ourselves, ‘what am I doing wrong? This is what I’ve always done.’ Think back to your 20s, you could shift your diet for a week and lose five pounds. It was so easy. But all of a sudden, that doesn’t work and you’re like, ‘uh-oh’.”

What am I doing wrong?

Why can’t I lose weight?

Why am I gaining weight so much faster and more easily?

“Mature women are asking those questions,” Demetre said. “We thought we knew the answer, but it doesn’t work so well as we age. With a few changes, however, it is possible for those in mid-life and beyond to lose weight and keep it off.”

The Eat, Live, Thrive diet addresses body, soul and spirit with a multifaceted approach to total transformation. “Our diet allows women to customize a long-term eating plan to address food sensitivities and carbohydrate thresholds with personal likes and dislikes,” Thomson said.

The Eat, Live, Diet is a three-phased roadmap beginning with The Elimination Phase, a temporary elimination of key foods such as sugar and grains which both promote insulin resistance and cause potential food allergies and sensitivities, INSPIRE HEALTH

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cover story as well as inflammation. The Discovery Phase is a process in determining your personal and specific “food culprits.”

The Lifestyle Phase helps in designing a long term eating plan while still enjoying your life. In their book, Demetre and Thomson include reflections for renewing the mind with God-centered principles to assist with long-lasting physical and spiritual change.

A wide range of recipes along with tips and healthy shortcuts are also available.

Emphasizing the personalized approach to diet and lifestyle, Demetre and Thomson recommend elimination as the place to start revving up metabolism, with suggestions for jumping in feet first or taking it a little bit slower.

More importantly, they want women to build a foundation of healthy thinking which helps change habits from the inside out. “We teach them how to establish a new lifestyle mindset because we know most women tend to gain weight back after they lose it,” Demetre said. “From the

For more information about revving up your midlife metabolism with tips for losing weight and looking younger visit eatlivethrivediet.com or leanhealthyageless.com

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get-go, we want to help them realize that it is the little stuff that adds up.You don’t have to be perfect.”

“Neither of us are perfectionists,” laughed Demetre.

“We do very different things in our daily lifestyle. I am the unique calories-in versus-calories out gal and can get away with a lot more than Robyn who has tons of food sensitivities. There are things that motivate me more now that are far from just weight, looking good and feeling good. I do believe there’s a journey for all us where we move from intentional choosing and self-discipline to something that becomes natural.”

“For me, it’s always been about making a choice to be healthy, lean and fit,” said Thomson. “I want a long, quality life. That means exercise is part of my life. It’s just what I do. I get up in the morning, I put on my workout clothes and work out. I don't want to feel sluggish. I don't want to feel tired. I don't want to have digestive upsets. I figured out the foods that have consequences for me in our discovery phase. Now it's just so much easier to eat the way that I know is best for me because I'm motivated by feeling really, really good and really energetic.”

“You don’t have to put super-healthy foods in your mouth all the time, but we want you to realize that you have a choice,” they cautioned. “Just as you cannot build a brick house out of straw, you cannot build a healthy body out of chocolate chip cookies and potato chips.”

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eat fresh

WHOLE

GRAINS ARE THEY GOOD FOR YOUR GUT AND WHY DO THEY GET A BAD RAP?

By Lucinda Puddicombe

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A

ccording to the U.S. Dietary Guidelines for Americans , based on a 2000 calorie diet, you should eat 6 ounces of grains and half of these should be whole grains.

In 2015, a study from the “British Journal of Nutrition” discovered that whole grains are associated with a lower mortality rate among subjects aged 30 to 64 years. What better motivation to reach for oats in the morning?

Whole grains have a wide variety of health benefits. Fiber slows down the digestion of starch and helps regulate blood glucose. It can also help lower cholesterol, clean the digestive tract and help prevent blood clots.

Consuming whole grains such as quinoa, includes the outer nutritious and fibrous bran layer, the starchy inner endosperm and the nutrient and healthy-fat filled germ at the core. Processing whole grains into refined flour, for example, removes the fatty germ to prolong shelf life but this depletes the phytochemicals, minerals and vitamins that prevent disease.

It’s difficult to stomach but the gut harbors a huge number of bacteria, viruses, fungi and sometimes worms. The average person has around 30 to 40 trillion cells. The gut then adds another 38 trillion. Our microbiome, the total number of genes which microbes contribute to, is linked to our immune system. From a study in the “ISME journal,” it is apparent that whole grains improve bacterial biodiversity and have a positive metabolic and immunological effect on our bodies via the gut microbiome.

According to a study from in those that are not “Gastroenterology,� consuming gluten-intolerant. Not all 24.3 grams of fiber was linked gluten-free products are as to a 40 percent reduction in clean as they appear and Crohn’s disease. Adversely, they often contain artificial grains have been known to ingredients, irritable to the worsen autoimmune condigut or added sugars which tions such as celiac disease. A can lead to weight gain. six week study showed that Grains contain phytic symptoms in celiac disease sufferers reduced by 73 percent whole grains rial on a grain-free diet. improve bacte Gluten, a protein found and have in some grains, can cause biodiversity bolic negative effects such as positive meta a bloating and fatigue, even gut ological and immun damage in some cases. The bodies body detects it as a toxin and effect on our initiates an immune response via the gut to attack it, creating a cascade microbiome. of inflammatory responses.

Gluten has grabbed plenty of media attention, creating a billion-dollar, gluten-free industry but more research is needed to prove that it actually has an adverse effect

acid which is known to impair absorption of iron, zinc and some calcium. When seeds sprout, phytate levels decline so soak your grains in water overnight before you consume them.

Grains may lead to disease-causing inflammation

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but these tend to be either wheat or processed grains.

A link has also been found between a grain free diet and weight loss but simply reducing calories and opting for whole grains can help prevent weight gain and blood sugar spikes.

recipe

Prep time: 20 minutes Cook time: 20 minutes Yield: 4 servings

PALEO

SALMON BURGERS

SERVED ON A BED OF GREENS INGREDIENTS and mix together well. You can 12 oz wild-caught salmon, cooked and adjust the texture of these to your chopped (can be fresh or canned) liking. If the mixture feels too dry, 2 tablespoons fresh lemon juice you can add 1 tablespoon (or 2 cloves garlic, minced more) of Paleo mayonnaise. If the 2 green onions, diced mixture feels too wet, you can add 1 tablespoon fresh dill, chopped (or 1 1 tablespoon (or more) of almond tsp dried dill) flour. Adding 1 tablespoon and 1 tablespoon fresh parsley, chopped mixing thoroughly will help you (or 1 tsp dried parsley) determine if more is needed.

2 teaspoons Dijon mustard  Form the mixture into patties with ¼ teaspoon salt your hands and set on a large plate ¼ teaspoon ground black pepper to the side.

2 eggs  Once formed you can cover the 1/3 cup almond flour plate with plastic wrap and refriger 1 tablespoon Paleo mayonnaise ate the burgers for at least an hour. (optional) This step is optional but it does Ghee or coconut oil for cooking help hold the shape of the patties Fresh greens like spinach, arugula or before cooking. microgreens  Right before cooking, heat a large skillet over medium heat and add INSTRUCTIONS the ghee or coconut oil. Several  Combine all ingredients, except tablespoons should be enough to ghee/coconut oil, into a large bowl coat the bottom of the pan well.

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 Remove the salmon patties from the fridge and cook over low-medium heat for 3-4 minutes on each side, until golden brown. You may need to add more oil between batches to keep the pan well coated and prevent sticking and burning.  Allow patties to cool for 5 minutes and serve atop or alongside a bed of fresh greens. Refrigerate any leftovers.

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healthy destinations

JUMPSTART YOUR WEIGHT LOSS 1.

PROGRAM AT A

Here are two stunning spa-inspired wellness retreats not to be missed:

WELLNESS RETREAT

By Julie Maddock

WHAT HAPPENS WHEN YOU COMBINE A WEIGHT LOSS CLINIC WITH THE AMENITIES OF A SPA? YOU GET THE PERFECT BLEND OF RELAXATION, REJUVENATION AND A WEIGHT LOSS PROGRAM TAILORED TO YOUR NEEDS. TOSS IN A GORGEOUS BACKDROP OF NATURE TO REALLY MAKE YOU FEEL LIKE YOU ARE ON VACATION. IF YOUR WEIGHT LOSS GOALS SEEM TO BE ELUDING YOU, A DEDICATED WELLNESS RETREAT IS JUST WHAT YOU NEED TO KICK YOUR HEALTHY FITNESS GOALS INTO GEAR!

Reservations:

(800) 742-9000 www.canyonranch.com

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CANYON RANCH –LENOX, MASSACHUSETTS Employing a healthy approach to weight loss with long-term results, Canyon Ranch, Lenox offers a seven-night weight loss program that is based on science, not trends. Prices include airport pick-up, unlimited access to spa and fitness facilities, all resort activities including biking, kayaking and mountain hiking, as well as all meals,

snacks and refreshments — healthy, of course! You will meet one-on-one with wellness experts including exercise physiologists, nutritionists and a life management coach. The team will develop a personalized plan for better health and sustainable weight loss.

You will love the lunch and learn demonstrations and can participate in cooking classes each day. This fun, relaxed setting will help you live your most vibrant life!

Lenox offers a seven-nigh t weight loss program that is based on science, not trends

2.

SKYTERRA WELLNESS RETREAT-LAKE TOXAWAY, NORTH CAROLINA This five-star luxury retreat offers private coaching and structured classes to help you discover the weight loss approach that works best for you — all in a beautiful setting surrounded by the Blue

Reservations:

(888) 282-1657 www.terrawellness.com

Ridge Mountains. Featuring a holistic approach, the team at Skyterra impart proven and safe long-term exercise habits, stress management tips and culinary and nutrition education. Lose yourself in this outdoor wonderland while focusing on fitness. Truly a wellness retreat dream destination. Prices start at $3,500 for seven-nights and includes airport shuttle, up to 80 classes a week, private rooms or cottages with WiFi, and chef-prepared delicious meals and snacks. Pets are welcome in select rooms.

Surrou the Blu nded by e Mount Ridge ains

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ea own herbal fl Create your r, ½ a eg n vi 1 gallon ix M : y ra sp mon 16 ounces le gallon water, azel nces witch h juice and 8 ou ttle. in a spray bo

pets

FLEA AND TICK PREVENTION

By Ann Jarema

Spring is here, and with it comes tick and flea season in many areas of the United States.

P

arasites like fleas and ticks aren’t just gross little blood suckers, they’re also transmitters of disease. According to the College of Veterinary Medicine & Biomedical Sciences at Texas A&M University, fleas often carry bacterial pathogens, while ticks can also carry other diseases including Lyme disease and Rocky Mountain spotted fever. Diligence in controlling flea and ticks in your pets is essential for their health - and yours.

Prevention Tips When it comes to parasites, an ounce of prevention is worth a pound of cure. Follow these tips to help prevent issues with fleas and ticks: • Keep pets away from long grasses and thick brush.

Mow your yard regularly and keep bushes trimmed.

• Keep wildlife and feral animals away from places your pet is exposed to. These animals often carry parasites that can spread.

• When your pet comes inside, give them a thorough check from head to tail for ticks.

• Plant flea repelling plants. Certain plants contain

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compounds that fleas avoid.

Try one of these options in planters or flower beds: • Lavender • Spearmint • Pennyroyal One of the best flea control methods is cleaning.

Fleas congregate where your pets spend most of their time, so be sure to regularly wash all pet bedding.Vacuum and sweep pet areas often.

Methods of Flea and Tick Treatment If you want to avoid chemicals, there are many natural options available. These can range from essential oil blends to specific diet additives.

Here are a few simple options for natural treatments: • Bathe animals thoroughly in a tub. Since fleas do not grasp and hold onto the hair shafts, they will drown in the water. During bathing, also check for ticks. If you find any, remove them immediately.

• Create your own herbal flea spray: Mix 1 gallon vinegar, ½ gallon water, 16 ounces lemon juice and 8 ounces witch hazel in a spray bottle. After cleaning

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carpets and floors, spray them thoroughly with the mixture.

• Consider adding beneficial nematodes and/or lady bugs to your yard. These feed on fleas and their larvae and can be found in your local garden shop.

When choosing any type of flea and tick treatment, work with your veterinarian to determine the safest and best course of action for your pets.

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healthy mind

HOW TO SHUT DOWN

D

By Dr. Josh Wagner

o you ever look around at friends, family, colleagues, or the people you grew up with and wonder why their lives appear to be more successful than yours?

Do you find yourself feeling at times you don’t quite measure up, while others seem to be happy and in control? While others are thriving in their work, in their relationships, and in their leisure time, you continue to find yourself grinding through each day overwhelmed by stress and exhaustion.

Revealing an incredibly simple pathway to fulfillment that is completely in your control, I am sharing how unconscious, undeserving beliefs are the primary obstacle standing in the way of your goals, happiness and peace of mind in any area of your life. Here are a few practices that take a total of 20 minutes to implement into your daily routine to flip your deserving switch on and finally achieve everything you want in life.

1.

INITIAL SENSING (2 MINUTES) In a comfortable, seated position with hands on your lap begin to sense your body.

Sensing is NOT feeling.

You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair. Sensing is being aware of your body’s internal sensation. You may feel a pulsing of the part of your body you are focusing on, like a

heartbeat. Give attention everywhere by mentally scanning your extremities and your core.

2.

CLEARING (5 TO 10 MINUTES) After connecting to your body through sensing, evoke your strongest visual and or auditory memory of the circumstances contributing to your strongest, undeserving belief. The recollection of the person or circumstance should be strong enough to elicit the hurtful, negative emotion in your body easily and quickly. Add to this by intensifying the emotion, for instance, squeezing your stomach muscles as you focus on creating the negative feeling, or even vocalizing out loud what is happening in the scene.

As a beginner, you’ll find that your mind is easily distracted and often drifts away during this exercise.

You ca find 2 n surely somew 0 minutes here in your busy day

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Don’t let that discourage you. Every time you realize you are no longer feeling the negative emotion or visualizing the memory, come back to it and regenerate the negative feeling.

Sustain the vision and feeling for as long as possible. It’s not easy to do and the more you do this, the longer you will be able to hold the vision and emotion during a session. Once you notice the emotional tension has decreased significantly, you can move to step three.

That negative emotion does not have to be gone entirely, just diminished.

3.

EMOTIONALIZING (10 MINUTES) After clearing, you will find it easier to visualize and feel the emotions of what you want to experience in life. You have just wiped clean your emotional state, which makes it easier to generate new positive emotions. Start picturing what you most want (in the same area of life you just cleared) and generate the emotion this vision gives you. Is it gratitude, joy, excitement, peace?

Whatever single emotion your vision most generates, focus on it while holding the vision.

To intensify your emotion, breathe deeply into your chest and focus on gratitude even more intently.

Once you sense an internal

Sensing is NOT feeling.

You are not feeling the temperature of the room nor the feeling of your skin on your clothing or chair. shift of newfound confidence in your vision and it has been 20 minutes, gently come out of the process. Continue with your day and if you wrote down any notes during the process, make sure to take them seriously and act on them.

There’s an astute saying, “If you don’t have 20 minutes a day to meditate, then you should be meditating for 40.” It’s not much to ask. You can surely find 20 minutes somewhere in your busy day. Even if you have three children who wake up earlier than you, you can find time, like thousands of parents do, to nurture yourself with this practice. Your children, too, will benefit from your new mindset and perspective.

Keeping the same time each day provides a predictable routine and habit that makes it

easier to strengthen your commitment. So if possible, do The Deserving Process first thing in the morning. It is a phenomenal way to begin each day.

To support your effort, consider getting an accountability partner—a spouse, friend, or family member—who can do this process with you and share your journey. Their support and participation are an invaluable asset.

Invite someone to read this book at the same time you do and begin the process together. It makes a tremendous difference not to be alone through it. Your commitment to not letting your partner down will strengthen your commitment to yourself. It’s a win-win. Help someone you care about to flip their switch and it will expedite you flipping your own.

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DR. JOSH WAGNER is a mindset coach, international speaker and consultant to renowned doctors and their staffs around the world.

To learn more about Dr. Josh Wagner, please visit www.drjoshwagner.com. You Deserve It: The Missing Answer to the Life You Want is available on Amazon and at Barnes and Noble.

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recipe

RHUBARB CRISP

INGREDIENTS For the filling: 5 cups chopped rhubarb, washed and diced into ½ inch pieces 2/3 cup white sugar 2 tablespoons cornstarch or all-purpose flour 1 teaspoon cinnamon For the topping: ½ cup all-purpose flour ¾ cup brown sugar 1 cup old-fashioned oats ½ cup butter, cut into small cubes 1 teaspoon cinnamon 1 teaspoon vanilla

A VEGETARIAN DESSERT WITH A WHOLE GRAIN OAT TOPPING INSTRUCTIONS  Preheat the oven to 375°F. Grease a cast iron pan or 8 inch square baking dish and set aside.  Toss the rhubarb with sugar, cinnamon and either cornstarch or flour.

Place in baking dish.  In a mixing bowl, add all the topping ingredients, except the butter, and mix together.  Add the butter and cut it into the oat mixture with a pastry cutter.

You can also use your hands to do

this, breaking up the butter cubes and mixing to create a crumbly topping. Sprinkle this over the rhubarb mixture.  Bake for 35-45 minutes or until bubbling. If the top is browning too quickly, you can cover it with tinfoil and then remove the foil for the last 10 minutes of baking to finish crisping up the top. When fully cooked the rhubarb should be tender and the topping golden brown.  A llow to cool for 5-10 minutes before serving with vanilla ice cream.

Prep time: 15 minutes Cook time: 45 minutes Yield: 8 servings

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mighty kids

WHY YOU SHOULD ENCOURAGE YOUR CHILDREN TO STUDY

s t r A the

ARE THE ARTS IMPORTANT TO YOUR CHILD’S DEVELOPMENT? EVER SINCE NO CHILD LEFT BEHIND (NCLB) BECAME THE EDUCATIONAL MANTRA, SCHOOLS PUT MORE EMPHASIS ON ENGLISH, MATH AND SCIENCE, OFTEN CUTTING MANY OF THEIR ARTS PROGRAMS. THE DESIRE FOR HIGHER TEST SCORES HAS BECOME THE LEADING FACTOR IN EDUCATION.

By Kelly F. Barr ccording to activities engage the senses an article by and wire the brain for David Sousa, successful learning. The arts posted on the are not just expressive and American Association of affective, they are deeply School Administrators cognitive.” website, “During the brain’s Children have a natural early years, neural connectendency toward the arts. tions are being made at a Little Sally grabs a crayon rapid rate. Much of what and pushes it back and children do as play—singforth on a piece of paper. ing, drawing, dancing—are Unknowingly, Sally is building natural forms of art. These her fine motor skills and

A

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eye-hand coordination through this enjoyable activity.

The kindergarten teacher gives a group of boys some modeling clay. Immediately, the boys talk about what to build. They decide they’ll each build their own race car and have a race.

Randy notices Timmy’s fat race car and suggests Timmy make it longer and skinnier. These boys are developing social skills as they work together.

Miss Matthews, the preschool teacher, dumps a container of different color plastic shapes on a table. As children pick them up, Miss Matthews says the shapes and colors, helping the children learn shape and color recognition. At another table, Mrs. Randolph works with a different group of children. They thread beads on a string as Mrs. Randolph

counts to introduce them to the concept of counting.

In 2016, The Society for Research in Child Development did a study that included music, dance and visual arts lessons among 310 preschoolers from poor backgrounds. Poverty leads to stress and stress is a cause of poor health. This society’s study concluded that the benefits of arts education may be the greatest among the economically disadvantaged.

As a home school mom, I encouraged my children in the arts, and my husband and I took them to the theater and musical performances of varying kinds. I witnessed how such activities gave them a love and appreciation for some of the arts, and I have seen them excel in academics and community through benefit of the arts.

The arts are n ot just expressiv e and affective, they are deeply cognit ive.

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fashion 2020! THERE’S JUST SOMETHING ABOUT THE RING IT HAS TO IT? ONE STEPS INTO SPRING WITH RENEWED HOPE, ANTICIPATING THE VERY BEST TO UNFOLD FOR THEM. IT’S LIKE IT ALLOWS YOU TO START AFRESH–EACH SPRING BRINGS NEW FASHIONS AND NEW TRENDS. WITH NEW TRENDS COME NEW COLORS. THE PANTONE COLOR OF THE YEAR 2020 RESEMBLES THE BEAUTIFUL SKY AT DUSK–

CLASSIC BLUE.

Let’s rewind to the Pantone color of the year 2000–cerulean blue–the classic blue 20 years later is a continuation of that (or a symbol of life coming a full circle) as we stand at a crossroad yet again, wondering where life is going, or what next?

f o r o l o C r a e Y e h T

By Shirin Mehdi

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CLASSIC BLUE is so familiar–it is easy and relatable. It is a special color and so appropriate for where we stand right now (owing to the political, economic, and environmental climate around the world.)– it is a timeless shade that isn’t confined to gender. It is easily accessible, there is nothing very fancy about it, it suits everyone and yet it is regal.

Classic blue stands for trust and dependability. That is exactly humanity needs right now–faith, calm and confidence.

WHETHER YOU CHOOSE TO WEAR IT OR SURROUND YOURSELF WITH IT, THIS LOVELY SHADE OF BLUE MUST BE INCORPORATED INTO YOUR LIFE THIS YEAR (YOU CAN EVEN CONSIDER EATING BLUE FOODS, THAT HAVE GREAT BENEFITS FOR AN IMPROVED IMMUNE SYSTEM).

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recipe

KETO EASTER MORNING ASPARAGUS FRITTATA

Prep time: 20 minutes Cook time: 20 minutes Yield: 4 servings

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INGREDIENTS • 2 tablespoons olive oil • ½ cup green onions, diced • 1 lb thin asparagus spears, tough ends snapped off and spears chopped into bite sized pieces • 6 large eggs • ¾ cup ricotta cheese • 2 oz soft goat cheese (or cream cheese), crumbled • ½ tsp salt • Ground black pepper to taste DIRECTIONS  Set oven to broil. Heat cast iron skillet over medium heat and add olive oil. Be sure to coat both the bottom and the sides of the pan with the oil.  Add diced green onions and cook until soft (about 5 minutes), stirring occasionally  Add chopped asparagus and continue to cook for another 5 minutes.  Crack the eggs into a large mixing bowl and add the ricotta cheese, salt and pepper. Whisk together well.  Turn the stove down to medium-low heat. Pour the egg mixture into the cast iron pan.

Crumble half the goat cheese (or cream cheese) evenly over the top. Mix everything together gently. Add the rest of the cheese on top.  Cook this gently for about 5-7 minutes, do not mix or stir while it cooks. Cook until the edges are set but the top is still wet and loose.  Transfer the skillet to the broiler and cook for another 3 minutes or so. Keep an eye on it. The top should be cooked and set, and a little golden brown.  Allow it to cool for 5 minutes or so before cutting.  Serve and enjoy. Refrigerate leftovers.

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Community

RESOURCE DIRECTORY

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