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INSPIRE

Empowering Natural Living How to Eat Your Way to YOUTHFUL SKIN HOW TO TALK TO YOUR CHILD ABOUT

Emotions FIVE TIPS FOR

HEALTHY AIR TRAVEL

BRING A

JOYFUL HEART

INTO A WILD WORLD 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 INSPIRE HEALTH medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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discover In the days leading up to your flight, be sure to eat nutritious meals and get plenty of sleep

FIVE TIPS FOR

HEALTHY AIR TRAVEL

By J. Cole

W

ITH TIGHTLY PACKED BODIES IN CLOSE PROXIMITY FOR LONG PERIODS OF TIME, AIRPLANES CAN FEEL LIKE FLYING PETRI DISHES, PERFECT BREEDING GROUNDS FOR COLDS AND OTHER VIRUSES. THIS MIGHT BE ENOUGH TO MAKE MANY PEOPLE SWEAR OFF FLYING ALTOGETHER, BUT THE GOOD NEWS IS THAT THERE ARE SEVERAL EASY WAYS TO REDUCE YOUR RISK OF GETTING SICK. HERE ARE FIVE SIMPLE TIPS FOR STAYING HEALTHY ON YOUR NEXT PLANE TRIP. Build up your immune system ahead of time.

It's more difficult to fend off an illness if you're already feeling tired and rundown. So, in the days leading up to your flight, be sure to eat nutritious meals and get plenty of sleep. Prime your immune system so that when it's time to travel, you'll be starting from a healthy baseline. If you're already sick, consult your doctor before traveling.

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Use vitamins, herbs and nutritional supplements wisely.

Research suggests that some herbs, such as Echinacea, and certain vitamins might help to strengthen the immune system.

Using these natural remedies could help you stay healthy while traveling. However, you should always check with your doctor before using any vitamins, herbs or supplements, in case of allergies or adverse reactions with any other medications you might be taking.

Avoid red-eye flights.

It can be difficult, if not impossible, to get a good night's sleep on a red-eye, or overnight, flight. Because insufficient sleep can make you more susceptible to illness, you should avoid booking a red-eye flight if possible. However, if you're traveling overseas, there might be no choice. In that case, do your best to get as much sleep as possible on the flight. Wear an eye mask, exercise before getting on the plane and avoid caffeinated drinks before and during the flight.

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cial. Carry an alcohol-based hand Drink plenty of water and sanitizer for those occasions when consume alcohol and cafyou don't have access to soap and feine in moderation. running water. Wash your hands It's easy to get dehydrated in the before touching your mouth, nose dry atmosphere of an airplane and eyes. cabin, and being dehydrated can Flying can expose you to whatevmake it more difficult to fight off a er germs your fellow travelers are cold or virus. Drink plenty of water carrying, so it's important to build throughout your flight. Drink cafup your own defenses. Following feinated or alcoholic beverages in these tips could help you avoid moderation. If you have a beer or a bringing home a nasty bug as a cup of coffee on the plane, drink an travel souvenir. equal amount of water. Excessively salty foods can also dehydrate, so you should limit these as well.

Wash your hands often.

Washing your hands is important no matter where you are, but in the germ-filled cabin of an airplane, good hand hygiene is cru-

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mighty kids

HOW TO TALK TO YOUR CHILD ABOUT

s n o i t Emo

By Stefanie Ady

D

ealing with emotions is a part of everyone’s skill set. Parents, teachers and other caregivers have an added challenge of helping children to navigate around any bends in life’s daily road that may affect their well-being. The road map of emotional intelligence includes friends, family and school relationships. We can help our children from confusing feelings by purposefully talking about different emotions and ways to cope.

A child might come home from school feeling frustrated, tired or ready for a snack. Here are a few ways you can check in with them emotionally: ß “Tell me about school/ grandma’s/daycare today.”

Inviting children to participate in a narrative about their day will give far more insight than simply saying “How was school?” ß“Who did you sit with at lunch/play with at recess?”

This will inform you of some

key people in your child’s daily interactions, and allow you to gauge whether they are making connections with others in a positive way. ß“What are you feeling good about? What do you wish could have been different today?” These questions help create a reciprocal conversation with the child as you can share about your day with them, too.

“Pretty much as soon as they’re verbal, children can be taught to identify and communicate their feelings,” said clinical psychologist Dr. Lisa Firestone with Psychology Today. We need to deliberately teach children to handle the emotions stemming from social interactions at an early age.

STEPS TO INCREASE THE EMOTIONAL INTELLIGENCE OF CHILDREN:

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Identify what the child is feeling and give it a name. Are they feeling sad, mad, a mix of both? Are they feeling excited or nervous? Are they content? Try to find an accurate label for the emotion.

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Discuss different options for how to react to a feeling or situation. Show empathy and tell them about some healthy ways you deal with difficult emotions. There is always a “next right thing” to do, whether you’re feeling good or bad.

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Creating an en vironment that openly h andles emotions mod els to a child that they are capable of handling em otions and that they hav e support.

Give the child a few minutes to be alone or reset after your conversation. Ask what they need.

Listen to music, play a game or simply let them watch television to decompress.

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cover story

I

nspired by her own set of challenges including step-parenting, chronic health issues, a family member with cancer and a midlife wrestle with her career, Warren changed direction to maneuver joyfully in a “wild world.” The Boston area resident successfully integrated a finance degree and a career in high tech with a master’s in clinical and integrative nutrition. With an emphasis on biochemistry, functional medicine and herbalism, Warren is nationally recognized as a healing facilitator specializing in weight loss, digestive health, endocrine balance, immune function and nutritional support.

“I'm a change agent,” Warren said in a vibrant, joyful tone. “I help people be healthier and happier on a journey to wholeness. A journey that explores the difference between the mind and the brain, the power to develop healthy habits and ultimately live each day in more health and joy.”

Warren’s recently published book, “Wild World, Joyful Heart: Unlock Your Power to Create Health and Joy,” offers insight to a scientific, logical and inspiring approach to health, mindfulness and empowerment while including entertaining and inspiring glimpses of her personal journey. The mother of four is quick to point out, however, that her book is not about marketing her services, but instead something she felt pulled to do.

“I write in the introduction that the book is something I wish I had when I was 26, and I really mean that,” she said.

Her midlife journey is founded on curiosity paired with her passion for the human organism and planet Earth. “There is no one thing that's most important to me because I'm an almost pathologically curious person,” she said, laughing. “That’s why I delve deeply into various areas of study and investigation.

Right now, for example, I am knee-deep in what is called an Organic Acids Profile, a functional medicine test that, especially when combined with genetic testing, can support

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highly specific nutritional guidance.”

Despite her ongoing quest to learn and try something new, Warren holds fast to following one thread. "What is it that can help us be our most healthy, joyful self while we are being very careful stewards of our planet and of our race–of our species?” she continually asks.

“Right now we are talking about healthy living, which is my passion, but I'm curious about everything,” she said, explaining that it was the pursuit of “why?” that spurred her midlife change from a finance and sales career to a wellness focus. Finding Patrick Quillin’s book, “Beating Cancer with Nutrition,” at age 30, she was intrigued with the concept that “we are physically building our bodies with food. That was my ‘whoa‘ moment and I knew that wellness work was what I wanted to do.”

Today, Warren frequently reminds clients about the food/body connection. “We're building 300 million new cells a minute, and we build them with food, oxygen and water.

We're always getting enough oxygen and water, or we wouldn't be here. So a good area to start our well-being journey is with food, right? And still, the primary goal is always body-mind-spirit wellness, even as we discuss nutrition."

“I can tell you in three sentences what my focus is,” she said. “The first is that the body is a self-organizing system that's hard-wired for healing. Number two is that our mind is either the bridge or the barrier to every-

“What I am working to do with people is to create a food lifestyle-emphasis on lifestylethat is sustainable and, very importantly, enjoyable.”

thing we want. The mind lies at the center of everything because—we make food choices with our mind; we build relationships with our mind; we work with our mind.

Everything's with our mind, right? So it can be either the bridge or the barrier, depending on how we use it. Third, what matters most is who we are as we move through this world. How fully are we expressing our spirit?”

Warren points to statistics showing that 97 percent of diets fail within two years. “If I told you that I had one great airline you could fly on, but 97 percent of the time its planes crash, you would never choose that airline,” she said. “Yet people fork out their hard-earned money over and over to lose weight, only to gain it back again, and some even gain more weight. They’re left with a feeling of inadequacy. They feel that there’s something wrong with them, so it erodes the very fortitude they need to help them get healthier.”

The work Warren does is different.

“One of the things I hear most commonly from clients after I work with them is ‘I've learned to trust myself.’ That's a very big deal in the area of mindset. I bet if we stood on a street corner and interviewed 100 people walking by and said, ‘Hey, which is better for you, broccoli or a Ring Ding?’ everybody would know, right? Everybody knows that broccoli is better for you. Educating people on which food is better and saying, "You should eat that all the time," is not helpful, because they already know broccoli is better, but they're not going to eat it all the time. My approach is: Let's find out why you do emotional eating. Let's talk about what happens when you get home from work.

Let's talk about what happens when something goes wrong in your life and how you relate to food. What is it that you're trying to comfort inside yourself that feels bad or hurts or that kind of thing? We start to shift and evolve the relationship

BRING A

JOYFUL HEART

INTO A WILD WORLD

By Patricia Danflous

FORGET ABOUT MIDLIFE CRISIS AND OPEN YOUR EYES TO MIDLIFE AWAKENING. FOLLOW LAURIE WARREN’S EXAMPLE TO APPROACH LIFE WITH CURIOSITY, HUMILITY AND AN OPEN MIND.YOU WILL FIND A KEY THAT UNLOCKS A DOORWAY TO HEALTH AND JOY. AUTHOR, HOLISTIC WELL-BEING SPECIALIST, MEDIA PERSONALITY, SPEAKER AND WORKFORCE WELLNESS CONSULTANT, WARREN PRESENTS AN INNOVATIVE PATH TO USING THE MIND AS AN EMPOWERING BRIDGE FOR BODY, MIND AND SPIRIT WELL-BEING.

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Change your mind, change your experience and you can unlock the power to create health and joy. with food and the belief systems. If you say, ‘I'm not good enough. I can't do the diet. I can never lose weight. Other people can be healthy and I can't.’ Epigenetics teaches us that all 50 trillion cells in your body are listening to that mindset. You're actually just creating what you're trying to get rid of, with your thoughts.”

“What I am working to do with people is to create a food lifestyle—emphasis on lifestyle—that is sustainable and, very importantly, enjoyable.”

Warren sticks to the classic 80-20 rule.

“It’s 80 percent of the time, eat nutrient-dense food that supports and builds healthy 300-million-a-minute cells,” she explained. “Then 20 percent of the time,

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have the beer, have the pizza, have a piece of cake. Because if it's too restrictive, then it's a diet and not a lifestyle; it absolutely is not real-life and not sustainable.”

Warren also guides individuals in transitioning from a Victim Mindset in today’s wild world to the Creator Mindset. “It’s typical to talk about having no time to exercise or prepare healthy food,” she said. “I focus on the words people use because every cell in their body's listening; their mind is acting as a barrier. I encourage them to use their mind as a bridge by saying, ‘I actually do have about three hours a day that I kind of just screw around on social media, talk on the phone and eat Ring Dings. How can I be more in charge of my life and use just 45

minutes of that time to support my well-being? The beautiful thing is that when people get a little bit of a win it feeds their wanting to do more for themselves and feel better.”

Change your mind, change your experience and you can unlock the power to create health and joy.

Learn more about finding health, joy and happiness with an occasional Ring Ding in "Wild World, Joyful Heart" or visit www.lauriewarren.com.

natural beauty

HOW TO EAT YOUR WAY TO

YOUTHFUL

Skin

By Jenni Jacobsen

YOU MAY THINK THAT EXPENSIVE SKINCARE REGIMENS ARE NECESSARY TO ACHIEVE THAT YOUTHFUL GLOW, SO YOU WILL PROBABLY BE SURPRISED TO LEARN THAT THE FOODS YOU PUT INTO YOUR BODY ACTUALLY DETERMINE HOW YOUR SKIN LOOKS. EATING THE RIGHT FOODS CAN HELP MAINTAIN HEALTHY SKIN. IN FACT, THE RESEARCH SHOWS THAT CERTAIN DIETARY STRATEGIES MAY BE JUST AS EFFECTIVE AS THOSE COSTLY SERUMS AND CREAMS. Limiting Sugar You know that excess sugar isn't good for your overall health and it probably isn't doing your skin any favors either. A 2016 study in the journal, “Biomedical Optics Express,” found that when mice ate a highsugar diet, they didn't gain weight, but their collagen was damaged.

The researchers leading the study concluded that consuming too much sugar harms the skin by damaging the connective tissue and fat that lies just beneath your skin.

Scientists writing for a 2011 publication of “Anti-Aging Medicine” explained that sugar creates advanced glycation end products (AGEs) which cause inflammation in the skin. Reducing your intake

of added sugars can protect the skin's tissues and keep skin looking healthy.

Drink More Water Beyond limiting added sugars, consuming an adequate amount of water can improve skin health, especially if you experience dry skin. A 2015 study in “Clinical, Cosmetic and Investigational Dermatology” assessed water intake among a group of participants and divided them into two: one group with lower water intake and a second group with a higher intake.

Both groups were then asked to supplement their usual water consumption. Study results showed that while both experienced improved skin hydration, this effect was greater in the group whose water intake was initially low.

If you haven't been drinking enough water, upping your consumption can relieve skin dryness and leave skin looking more attractive. The authors of the study concluded that sufficient water consumption

is equivalent to applying moisturizer to the skin.

Eat Whole Foods Consuming enough of the right nutrients, such as certain vitamins and minerals, is also essential for healthier skin. A 2009 report in “Nutritional Cosmetics” explains that vitamin E has antioxidant effects and can protect the skin from sunlight and signs of aging. The research shows that vitamin E may be especially beneficial when paired with vitamin C, which shows strong benefits, including preventing damage from the sun and free radicals.

Some people may opt to take vitamin supplements to achieve an adequate intake of vitamins C and E, but it is possible to promote skin health by getting these vitamins in the form of whole foods. Citrus fruits and berries and avocados are packed with these vitamins.

Medicine” tested the effects of herbal teas on the formation of advanced glycation end products.

Results showed that herbal teas reduced the buildup of AGEs and improved the skin's elasticity.

The herbal teas used in the study contained ingredients such as bamboo, persimmon leaf and Chinese blackberry, which may be useful for preventing skin aging.

Using nutritional strategies such as drinking tea, getting enough vitamins C and E, consuming plenty of water and avoiding excess sugar can promote skin health and help to maintain a youthful, wrinkle-free appearance.

Adopting these healthy strategies may reduce the need for expensive cosmetics, helping you to save money in the process.

Herbal teas p of uildu reduce the b improve AGEs and the ticity. skin's elas

Drink Herbal Tea Drinking certain types of tea may promote youthful skin.

A 2012 study in “Anti-Aging 7

recipe

P

asta is an easy meal that the

pork or want the recipe to be healthier, go

whole family can enjoy! This

for a sausage made of chicken or ground

recipe adds plenty servings of

turkey. There are also meatless Italian sau-

vegetables and protein for a

sage options.

complete nutrient meal.

Adding the zucchini to this recipe adds

Although you can use any type of pro-

so many beneficial nutrients. Zucchini’s are

tein, Italian sausage really makes this recipe

packed with vitamin C, potassium and folate.

authentic. One link of Italian sausage holds

It also contains plenty of vitamin A and man-

16g of protein, 35g of fat and .7g of carbohy-

ganese. All of these nutrients are linked to

drates. Traditionally, Italian sausage is made

having healthy hair, skin, nails and heart.

from pork, but if you are unable to tolerate

By Amber Marie Arevalos

Nutrition Facts Per Serving Calories 446 kcal 20% Protein 24 .22 g 44% Total lipid (fat) 26.18 g 54% Carbohydrate 28.63 g 12%

PENNE PASTA WITH SAUSAGE 8

Ingredients • 1 lb penne • 3 tablespoons olive oil • 1 large yellow onion, chopped • 1 lb Italian sausage (mild, sweet, or spicy will work) • 5 cloves garlic, minced • 3 tablespoons tomato paste • 1/2 cup cherry tomatoes, halved • 1 cup chicken broth • 2 medium zucchini, diced (optional) • 1 teaspoon salt • 1/2 teaspoon black pepper • Handful fresh basil, chopped • Freshly grated Parmesan cheese Directions B ring a large pot of water to a boil over medium-high heat.  Add oil to a large, wide pot and bring to a simmer over medium heat. Add in the onion and cook until the onion is translucent, about 10 minutes. Add in the sausage and break it into small pieces. Cook until sausage is brown and cooked through.  Add in the garlic and cook until aromatic. Stir in the tomato paste.  Add in the tomatoes and stock and season with salt and pepper stirring occasionally, until the tomatoes begin to soften, about 10 minutes. Stir in the zucchini and cook for 5 minutes.  Add the penne into the boiling water and cook for 9 to 10 minutes, or until al dente. D rain the pasta, reserving a 1/2 cup of the pasta water. Toss the pasta immediately into the pot with the sauce and stir well to combine. Add in some of the reserved cooking water, if needed. Finally, stir in the basil. R emove from heat and divide among serving bowls. Top with Parmesan, a little chopped basil and serve at once!