Inspire Health Issue 49 by Fox Printing and Digital Publishing

INSPIRE SEPTEMBER | OCTOBER 2020

Empowering Natural Living

WHEN LIFE GIVES YOU STONES Make Lemonade

Rosehips Homemade Beauty Cream

ADVERSITY, ADVOCACY AND STRENGTH

e n i v r I y l r e b Kim Defines Purpose for a Resilient Life

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INSPIRE HEALTH

contents issue49  2020

34 HEALTHY DESTINATIONS

5 SUPER FOOD Acai Berry

7 FEATURE

What Can I Do to Reduce My Risk of Breast Cancer

ON OUR COVER

KIMBERLY IRVINE STRONG(ER+)

8 NATURAL BEAUTY

All Natural, Homemade Rosehip Moisturizer

10 EXERCISE

Pickleball is a Gift

12 HEALTHY BODY

MAINE MOOSE SAFARI

Weigh-in on Menopausal Weight Gain

13 FEATURE

How to Use Your Hand as a Portion Guide

14 RECIPE

Acai Berry Smoothie Bowl

15 RECIPE

Lemon Sorbet

16 WELLNESS

When Life Gives You Stones Make Lemonade

24 GARDENING

Growing Citrus Trees in Pots

26 PETS

Tips for Surviving Puppyhood

28 MIGHTY KIDS

Teaching Kids the Art of Being a Good Listeners

18 EAT FRESH

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LEMONS

29 RECIPE

Chocolate Pumpkin Spider Cupcakes

30 RECIPE

Eggplant Tomato Pyramid with Garlic Dill Yogurt Sauce

32 HEALTHY MIND

It's a Good Day to Have a Good Day

36 FASHION

Things are Looking Dapper this Fall -For Men

y r r e B i a c A

super food

By Ann Bloomquist

f you haven’t heard of the benefits of acai berry, chances are you are missing out. This berry looks very much like a grape and is harvested from acai palm trees. These trees are native to the rain forests in South America.

How do you eat acai?

Most health and super food enthusiasts consume crushed acai berries in beverages, like fruit smoothies, juices and energy drinks. However, acai berry is also available in tablet form and in certain food products such as ice What are the health qualities of the Acai berry? cream, jams, and jellies. A teaspoon contains 1 gram The berry has grown in of fiber, six milligrams of calcium, popularity over the years. It is and only 20 calories. The acai becoming increasingly well known berry, though low in protein, for its health benefits, including also contains 19 amino acids and enabling weight loss, lowering campesterol (helps lower bad cholesterol, improving erectile cholesterol), stigmasterol (lowers dysfunction and promoting a risk of cardiovascular disease), healthy glow to your skin. and beta-sitosterol (helps lower These berries are chocked full cholesterol and improved of antioxidants and fiber and helpful symptoms of an enlarged in mitigating the progression of prostate). arthritis and comes with natural detoxifying abilities. Antioxidants are well-known for their ability to neutralize the otherwise damage caused by free radical cells found throughout the human body.

ONE SUPER FOOD YOU DON'T WANT TO DO WITHOUT What makes Acai a super food? ACAI CONTAINS HEALTHY FATS, TRACE MINERALS AND PLANT COMPOUNDS, INCLUDING ANTHOCYANINS (ANTHOCYANINS MAY OFFER ANTI-INFLAMMATORY, ANTI-VIRAL, AND ANTI-CANCER BENEFITS). ACAI IS RICH IN ANTIOXIDANTS AND CONTAINS THREE TIMES THE AMOUNT KNOWN TO BE PRESENT IN OTHER BERRIES. AS AN ANTHOCYANIN, ACAI CAN HELP COUNTERACT INFLAMMATION AND OXIDATION IN THE BRAIN. THIS CAN MEAN THE LOWERING OF RISK TIED TO DEVELOPING ALZHEIMER’S AND PARKINSON’S DISEASE, WHICH HAVE NO KNOWN CURE.

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editor’s letter

t n e m r e w o p Em

What does empowerment mean to you? I ask myself that every September when our empowerment issue comes out and it seems that every year it means something different to me. The definition never changes: “The process of becoming stronger and more confident, especially in controlling one’s life and claiming one’s rights.”, but how it applies to me changes rapidly. This year, controlling one’s life and claiming one’s rights seems to be pretty controversial, so I’m going to focus on becoming stronger and more confident like our cover, Kimberly Irvine who battled breast cancer twice and didn’t let that stop her from becoming a best-selling author. Make yourself a spot of hot lemon ginger tea, you can find the recipe on page 19 and find a quiet place to read this issue. There are some interesting articles on Acai Berry, lemons, rosehips and pickle ball. Our feature contains tips for preventing breast cancer and now you can find out for yourself the answer to our research on under wire bras and breast cancer. Take a look at the fashion article to see what your best guy should be wearing this fall and finally, read about how to stay positive in a negative world. From our team to you, Sip, Read, Empower

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

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Amber Marie Arevalos Ann Bloomquist Patricia Fitzmorris Danflous Julie Maddock Shirin Mehdi

Suzanne Fox Help us inspire others! We want to know what inspires you to live healthy. You could be published in the next issue of Inspire Health magazine. Email us at editor@inspirehealthmag.com.

Juliane Morris Nellie Palmer Kristy Podruchny Chad Ruiz Tiffany Towne

creative team production and design

Suzanne Fox 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

Find us online!

www.inspirehealthmag.com

Join our team of successful publishers! www.getfoxcontent.com.com

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By Liz McGehee

feature

WHAT CAN I DO TO REDUCE MY RISK OF

Breast Cancer?

Cancer - the dreaded word. It changes lives in an instant. While some risk factors, such as family history, can't be changed, there are lifestyle changes you can make to lower your risk. • Limit alcohol. The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation is to limit yourself to less than one drink a day, as even small amounts increase risk. • Don't smoke. Evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. • Control your weight. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause. • Be physically active. Physical activity can help you maintain a healthy weight, which helps prevent breast cancer. Most healthy adults should aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week. • Breast-feed. Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect. • Limit dose and duration of hormone therapy. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with nonhormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you're taking hormones. • Avoid exposure to radiation and environmental pollution. Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and cumulative exposure to radiation over your lifetime. Reduce your exposure by having such tests only when absolutely necessary. This and more information on Breast Cancer Prevention can be found at mayoclinic.org. INSPIRE HEALTH

natural beauty

p i h e s o R

ALL NATURAL, HOMEMADE

r e iz r u t s i o M By Juliane Morris

ll-natural skin care products that promote radiant, firmer and more nourished skin have gained more attention recently. Oils like coconut oil, jojoba oil, avocado oil, olive oil, sesame oil and tea tree oil (an essential oil) are popular natural skincare ingredients. Rosehip oil, in particular, has earned esteemed credit lately for creating healthy, gorgeous skin. Extracted from the seeds of various rose bushes, rosehip oil was historically used for skin nourishment and healing qualities by the Egyptians, Native Americans and Mayans. Some dermatologists use topical formulations of rosehip oil to treat inflammatory skin condi-

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tions because of its abundance in essential fatty acids (like linoleic and oleic acid), antioxidants and vitamins (like A, E, C and D). Rosehip oil is considered a dry oil that absorbs into the skin relatively quickly due in part to its neutral pH and does not cause clogged pores or leave traces of an oily film. There is evidence that rosehip oil used on the skin promotes faster healing of wounds and improved post-surgical scar appearance. Serving as a natural barrier over the skin’s surface, the oil traps in moisture and protects skin from outer elements to improve inflammatory conditions like dry skin, eczema and rosacea. Packed with beauty vitamins like Vitamin A for fine lines, C for collagen production, E for repair-

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ing damage from the sun, and retinoids for clearing acne, a moisturizer made with Rosehip oil should allow you to replace other store-bought creams that aren’t as versatile. Rosehip oil has a short shelf life, tending to go rancid quickly once exposed to air, so buying small bottles and keeping them refrigerated is recommended.

• 1/2 cup organic shea Homemade butter Rosehip Oil Facial • 2 tbsp. organic jojoba Moisturizer oil • 1 tbsp. organic rosehip seed oil • 1/8 tsp. organic vanilla bean powder • 1 tsp. raw, local honey C ombine shea butter and jojoba oil in a double boiler.  Stir until shea butter melts.  Remove from heat.  Add rosehip seed oil, vanilla bean powder and honey.  Transfer to a large bowl and stir to combine.  Chill for 10 minutes.  Whip chilled mixture until fluffy.  Transfer to an airtight glass jar.  S tore in the refrigerator and use within three months.

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exercise

l l a

b e l k

cIS A i P

GIFT By Chad Ruiz

t’s tennis…no! It’s badminton…no! It’s ping-pong…no! It’s pickleball! The sport no one is talking about but everyone loves to play. If you’re like me and looking for activities to fill the void left by sports leagues on hold, grab yourself a plastic ball with holes, an oversized ping-pong paddle, a friend (or an enemy) and let the hitting commence! But please hit the ball, not your friend. It’s fun, easy to play and great exercise for all ages. Yes, I’m looking at you! Two or four players line up opposite each other separated by a low net, like tennis, and use their paddles to lob the plastic ball back and forth. Players complete

each match when someone reaches 11 points with 2 points more than the opponent. You’ll build cardio, balance, stamina and friendships! One of the fastest growing sports, the Sports & Fitness Industry Association reported over 3.3 million pickleball players in 2019. That ranks just below basketball and football participation. Did you know there’s a U.S.A. Pickleball Association, an International Federation of Pickleball, state, national and international leagues? ESPN even now covers pickleball tournaments.

So what is driving so many people to pickleball? Maybe they’re craving a pickle? Or more likely, after just a few minutes of playing they lose themselves in the exciting and friendly competition of the game. Look for pickleball at your local tennis courts, recreation facilities and fitness centers where you can play indoors and outdoors. Best of all, the camaraderie may be the greatest part of this budding sport. Players stand closer together than tennis, making it easy to share laughs and conversations (and heckles) while competing. But don’t worry, it’s virus and

body odor-friendly because you’ll maintain a safe distance from others. Plus, it’s affordable! Most athletic retailers sell inexpensive pickleball paddles and balls. If you’re already playing, you know what fun it is! If you haven’t and want a new activity you, your family and friends will love, I encourage you to try it. What better way to burn calories while having fun? You can search for nearby pickleball facilities at www.places2play.org.

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11 11

healthy body

EIGH IN ON

Menopausal EIGHT GAIN

Don’t take this the wrong way…but for those of you for whom this applies: Welcome to Menopause.

By Juliane Morris

y choosing to survey the knowledge we have around the unraveling mysteries of menopause, you can weighin on how you want to approach your options. For many women, "the change" brings those hot flashes but also other unwanted biologically driven alterations in sleep, mood, energy and physical capacity; the often-inevitable menopause weight gain and related change of body shape. Lifestyle changes may not always be sufficient to gain control over these changes. You may have tried increasing your hours sweating at the gym; reducing your intake of calories, fat, carbs, alcohol; increasing lean protein, complex carbs, and diversifying your whole food intake of vegetables, fruits and berries, and still not see the desired reduction of your waistline. Here are a few ideas you can use to help you get on the right track. If you try these and still don't have the desired results you want, check with your doctor.

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LONG-TERM SOLUTIONS REQUIRE LONG-TERM ACTIONS LIKE THESE: MOVE MORE AND EAT LESS. WORK TO RESOLVE SLEEP1. If there’s room for improvement, improve 4 ING ISSUES. your exercise and nutrition habits, thinkPoor sleep, like stress, compounds issues that ing long term routine-building and more vigorous working out that makes you sweat which helps weight control.

ADD TO YOUR STRENGTH 2. TRAINING. Because women begin to lose muscle mass after menopause, it’s

important to try to reverse the loss through weight training, which also naturally increases your basal metabolic rate -- a measurement of the energy your body needs to keep idling when you're not actively moving. So yes, incorporating weight training twice a week or more increases your burning calories baseline.

TRY TO REDUCE YOUR 3. STRESS LEVELS. Midlife can bring new stressors to lives like providing care and

support to one’s own children, aging parents, career changes and more. Stress-reducing strategies include supportive social circles, mindful exercise like yoga, meditation and prayer, and improvements in communication and resolution.

lead to weight collecting around the midline. Try to keep a regular sleeping routine. Remove electronic screens from the bedroom at least one hour before bedtime. Consider not eating after 6pm or 7pm, taking a warm bath or shower a couple hours before bedtime and even massaging your calves 30 minutes before bedtime.

Massaging your calves before bedtime has been known to improve sleep and boost serotonin.

HOW TO USE YOUR HAND AS A

e d i u G n o i t Por

feature = 1 oz. meat or cheese

• Your FIST is about the same size as one cup of fruit or pasta.

• Your THUMB ( tip to base) is the size of one ounce of meat or cheese. • Your PALM (minus ﬁngers) equals three ounces of meat, ﬁsh or poultry.

= 3 oz. meat

• Your CUPPED HAND equals one to two ounces of nuts or pretzels.

1 Tsp =

= 1 Tbsp

= 1 cup

All measurements are approximate, depending on the size of your hand.

= 1-2 oz. nuts

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recipe

y r r e B Acai othie Smo l Bow By Amber Marie Arevalos INGREDIENTS  1 cup Greek yogurt  1 cup frozen berries  1 frozen banana  1 tbsp. chia seeds • 1 tbsp. Acai' powder WHIP IT UP  Pour all prepared ingredients into a high-powered blender.  Blend on high for 1 minute.  Enjoy! GARNISH For healthy munching, garnish with berries, bananas, pumpkin seeds and sunflower seeds

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AD SUPER SEED Chia seeds are a mega super food with whopping benefits. Just 1 oz. (6 tsp.) of tiny chia seeds provides 10.7 g of fiber. Since your digestive system relies on fiber to move things out of your body, chia seeds are great for digestive health. They also provide adequate amounts of omega 3s, which Americans do not get enough of. They contain antioxidants, calcium, phosphorus, iron, and protein. Add 1 to 2 tbsp. to any smoothie to boost your daily nutritional intake

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LEMON SORBET By Amber Marie Arevalos

recipe The smell of lemons brings clean, crisp, refreshing thoughts that remind us of warm summer days. So what’s better then this frozen lemon treat! Lemon sorbet is a recipe that can be enjoyed by the whole family. It is made without high glycemic sugars and it’s simple, yet complex in flavor! Mixing all of these ingredients together creates a refreshing, cooling sweet treat!

 INGREDIENTS 1/2 cup honey 1/2 cup coconut sugar 1 cup water 1/2 tbsp lemon zest 11/2 cup fresh lemon juice (6-7 lemons)  DIRECTIONS  In a saucepan over medium heat, combine lemon zest, coconut sugar, honey and water, stirring constantly. Bring to a boil, then simmer for 5 minutes. Remove from heat and allow it to cool.  Combine cooled syrup with freshly squeezed lemon juice, then pour through a fine mesh strainer into a medium size bowl.  Place mixture in a freezer in a shallow dish and scrape with a fork every hour until frozen.  Once frozen, serve as desired *Alternatively, you can use an ice cream maker by following the manufacturers directions.

Nutrition Facts: 4 servings • Calories: 306 • Protein: 0.51 g • Total Fat: 0.22g • Carbohydrate 81.81 g

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wellness

WHEN LIFE GIVES YOU STONES

Make

e d a n Lemo By Kristy Podruchny

Simple Healthy Lemonade Recipe: Juice One Lemon Per Cup of Cold Water Sweeten with Stevia in the Raw Garnish with mint Relax, enjoy, live healthy 16

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nyone who has had kidney stones knows it’s something they never want to experience twice. If you’ve had a stone in the past, you’re more likely to have more stones in the future. The only way to ensure you’ll never have that painful experience again is to do what you can to prevent kidney stones from developing. The most common types of kidney stones are calcium oxalate and uric acid stones. These are formed when the right chemicals sit in concentrated urine long enough to form crystals. These crystals adhere to each other and form one or many stones. Ouch! Even if you’re predisposed to forming kidney stones, you can eat and drink your way to keeping them at bay. If you’ve had a stone, knowing what kind you’re forming is imperative to prevention. Drink water—hydration is essential. The less concentrated your urine is, the less likely you are to develop stones. Sugary drinks like soda can encourage kidney stones to develop. Fluids like water, lemonade (with little to no sugar) and coffee are all encouraged by the National Kidney Foundation (NKF). They recommend 2-3 quarts of fluid intake per day. Certain foods can make a hospitable environment for stones. According to the NKF, there’s no specific diet to follow to prevent kidney stones, but you can choose to avoid certain foods depending on what kind of stones you develop. Avoid foods that are high in oxalate—like sweet potatoes, spinach, chocolate and peanuts—if you’re prone to developing calcium oxalate stones. Uric acid stones are more likely to form with a diet comprised of high-purine foods like red meat, shellfish and organ meat. They need a highly acidic environment, so the NKF recommends that people who are predisposed to these types of stones should avoid alcoholic beverages. Choose high calcium foods and aim to supplement your diet with 1000-1200 mg of calcium per day. When life hands you kidney stones, make lemonade! The natural citrate present in lemons helps prevent stones, too. Consuming 4 ounces of lemon juice daily can increase urine citrate levels, which is needed to prevent stones. Lemonade is one way to get your daily lemon juice, but beware of the sugar because it can increase kidney stone production. An all-natural lemonade is better so you can control the sugar and replace it with an all-natural sugar substitute.

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eat fresh “Eat, drink, spritz and take a deep breath of that bright yellow citrus for your health."

LEMONS By Kristy Podruchny

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emon adds that perfect final touch to a meal or a refreshing drink any time you need to tap into your fondest summer memories. This sunshine fruit is packed with antioxidants and can help keep cancer, kidney stones and accelerated aging at bay. You can also add lemons to your cleaning and beauty routines. Staying hydrated is crucial for healthy kidneys and adding lemon to your water for flavor can encourage you to drink more. Lemon not only flavors water, it also adds a powerful antioxidant into your daily drink: vitamin C. Humans are one of the only mammals that can’t produce their own ascorbic acid (vitamin C), and one lemon contains half of your recommended daily intake. Antioxidants like vitamin C protect your body from the damaging effects of free radicals. According to the National Institutes of Health, vitamin C is necessary for the biosynthesis of collagen, which is important for connective tissue in our bodies. From fighting free radicals to helping collagen production, lemons have proven themselves to be an essential part of a beauty regimen inside and out. For example, lemons are also great for smoothing rough skin on your elbows. Rub a freshly juiced lemon on your elbows before tossing it in your compost pile. Fun tip: halved lemons

fit your elbow perfectly! You’ll only need to do this for a day or two for softer skin. If you’ve ever had kidney stones, you know how painful they can be and how important prevention is. The good news is that eating lemons and other citrus fruit can prevent certain types of kidney stones. Drinking warm lemon water first thing in the morning can help rehydrate your body after sleep. The attention lemon water gets for being a “detox drink” can be misleading. Your body has a complex and natural detoxification process. Lemons along with water and a healthy lifestyle can all help support this system. So what about weight loss? There is some evidence to suggest that flavonoids found in lemons can help support weight loss. Lemon’s antibacterial properties and fresh scent make it an ideal natural cleaning product and deodorizer. The acid can remove stains from copper, plastic, bronze and more! Oil from lemon rinds can be used to condition wooden cutting boards. Add lemon juice and rinds to vinegar and water for an antibacterial multi-purpose cleaner.

Freeze mint, basil and other herbs in ice cubes and keep in the freezer until you are ready for a nice glass of lemon herb tea.

MORNING LEMON REPLENISHER Ingredients:  16oz of water  1/4 cup of fresh lemon juice  2 tsp fresh grated ginger  1/2 tsp fresh or powdered turmeric

Makes 2 Cups

Drinking warm lemon water first thing in the morning can help rehydrate your body after sleep. DOES YOUR HOUSE SMELL MUSTY? PUT LEMON ESSENTIAL OIL IN YOUR DIFFUSER. Some people swear by lemon essential oil as an ingredient that fights exhaustion, helps with depression, clears your skin, kills harmful viruses and bacteria, and reduces inflammation. INSPIRE HEALTH

cover story

e n i v r I y l r e b Kim

ADVERSITY, ADVOCACY AND STRENGTH By Patricia Fitzmorris Danflous

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YOUR MOM HAS BRAIN CANCER. YOU ARE THE PRIMARY CARE PARTNER. YOU ARE 31 AND DIAGNOSED WITH BREAST CANCER. YOUR CHILDREN ARE SIX AND FOUR. FOUR YEARS LATER, YOUR PHYSICIAN ONCE AGAIN SAYS “BREAST CANCER.” If adversity makes you stronger, Kimberly Irvine is Wonder Woman. While a first meeting projects her delicacy and beauty, it takes less than half a minute to discern her strength, determination, resilience and purpose. Irvine is a strong woman who built muscle by becoming a powerful advocate for herself. She continues to sculpt muscle by guiding others to do the same. Twelve years after first learning the ache in her breast was something to worry about: she is Kalli and Tyler’s mother, cancer survivor, patient advocate, entrepreneur, consultant, motivational speaker, philanthropist, an Athleta ambassador and model, and a fiancée. The Chicago native, who once defined herself as a stayat-home mom, recently added author to her life’s journey list. In "STRONG[ER+]" she details her cancer battle, the challenge of raising young children in between chemotherapy treatments, the emotional drain of divorce and the energy required to start a business. It’s a story of struggle and survival, but more than that, it is a lesson in hope and gratitude, a guide to finding purpose. Irvine’s decision to direct proceeds of her book, which hit Amazon’s Best Seller New

"As she says in her memoir, STRONG[ER+], “I had, and still have, moments of weakness. At the end of the day, though, I am not merely surviving in this life, I am thriving. And you can, too.” Release and Best Seller lists within weeks of publication, demonstrates her generosity and commitment to purpose. Funds raised from book sales are directed to the Conquer Cancer Foundation of the American Society of Clinical Oncology. “We should all be advocates for ourselves, for patients with cancer, and for the doctors working to care for us all,” said Irvine. She added that funds raised will also include the awarding of a grant to an early-career researcher with a focus on breast cancer. “God has a purpose for me,” Irvine reflected with conviction. “I gave up a career to focus on my kids and knew that staying at home was what I wanted, but I also recognized that I had a purposeful passion to help others.” “During the time I was a stay at home mom you watched Oprah Winfrey,” she said, laughingly referring

to the celebrity’s focus on living a purposeful life as a spark to action. But it was her mother’s brain cancer diagnosis, treatment and survival that is her fuel for success. “To see how my mother fought the magnitude of her seizures was inspiration. My strength today comes from her." Today, her purpose might be as simple as reminding a young woman to schedule a mammogram. If you sit next to Irvine on an airplane, for example, you are certain to hear a recommendation for early and frequent breast cancer screening. “I never sit in silence about it,” she said. Breast cancer prevention and early detection are not usually top of mind for a 31-yearold – only about four percent of women under 40 will be diagnosed with the disease. “Other than migraines, I had been really healthy,” Irvine recalled. When she began feeling

KIMBERLY'S TOP TEN TIPS BE YOUR OWN ADVOCATE IN A HEALTHCARE CRISIS 1

Educate yourself. When you are armed with education, that knowledge is power. Identify the healthcare professionals that you want on your team, but remember that you are the CEO of the team. Identify your support community and the care partners within that community. You want people sitting alongside of you, giving you the support that you need and taking notes. Seek out second and potentially third opinions. Know your family history, your genetics. There has been tremendous advancement in the space of genetics over the last decade and how it plays a role in cancer and other chronic illness and rare disease. Choose self-care. What are other integrative approaches that you can take alongside the medication route – acupuncture, exercise, nutrition, the psychosocial component of care. Make a list of questions for your healthcare team. Have your care partner with you and someone in your network at all your medical appointments and treatments. Organize yourself with a planner for your medical records, bills, a calendar and a spot for questions. Make your planner a toolkit to help you and your care partner. Hold on to hope, to have the strength and the courage and the faith to know that you can get through your treatment journey.

4 5

7 8

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cover story The advice to have faith in God, to hope thanks to new drugs and research, and to celebrate with a glass of champagne while living every day to the fullest was a good foundation for my emotional health. that something was not right with her body, losing weight and noticing a slight achiness in her breast, she attributed the symptoms to the stress caring for her mom. It was her mother, however, who encouraged investigation. Heading to her ob/gyn, Irvine’s concerns were essentially brushed off – “you’re too young for breast cancer, don’t worry, it’s probably a fibroadenoma. Remember, you’re under a lot of stress,” she heard. Fortunately, the seeds of self-advocacy were taking root and Irvine stood her ground. She requested a mammogram even though her physician reluctantly signed the order. “When the radiologist told me that I did have a suspicious lump, I remember thinking, thank goodness I had challenged my doctor,” she stated. “Can this really be happening?” she asked in shock and disbelief when the cancer diagnosis requiring surgery, chemotherapy and radiation was confirmed. It was not good news, but a blessing that she had insisted on pursuing a screening. “My first concerns were immediate and not unusual – fear of dying, hair loss, and worry about spending days with my face in the toilet bowl after chemotherapy.” When the cancer returned four years later, her fear of dying increased along with concern for

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her children’s well-being. “The second -time around my kids were 10 and 8, a developmental age to understand more,” Irvine said. ”When your daughter asks if you are going to die, that hits hard.” While living with the fear of dying became her new normal, her second battle also made her more cognizant of her emotional condition. “I remember asking my oncologist about handling the fear and uncertainty that comes with a cancer diagnosis,” she said. “The advice to have faith in God, to hope thanks to new drugs and research, and to celebrate with a glass of champagne while living every day to the fullest was a good foundation for my emotional health.” “I am going to fight every day,” she recalled her renewed intellectual philosophy. “I would be fierce with more fight for my kids. My determination to survive grew as I leaned more and more into my faith and I sought mental health assistance." Talking to someone about the emotional and mental health aspects of cancer reinforced her resolve to be strong, to live in the present, to advocate for herself and to help others. “I want other moms to have hope, courage and strength. We have to become our own best advocates,” she emphasized.

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“Every day you have choice, from what you put in your mouth to what you put in your thoughts. We weren’t taught to be self-advocates, but we can evolve from adversity and not let it define us.” Irvine’s strength and self-discovery opened the path for a highly successful business as a patient advocate consultant. Based in Chicago, KGI Health bridges the gap between pharmaceutical & biotech companies when they are bringing products to market by sharing the patient and care partner perspective. She’s a high-demand motivational speaker and has regularly testified before the U.S. Food and Drug Administration regarding drug approval. “I am living my passion now and more grateful than I have ever been,” she explained. The collateral damage of surviving cancer is present, nevertheless. “There is a fear every time I go in for routine follow up with my doctors,” she said. “But I stay in the present in traumatic situations, rely on my medical and business teams, think of my children, and take time to play with my puppies.” Irvine is vividly aware of what an impact cancer has on a family. She is engaged to a man who lost his wife to cancer. His children lost their mother. “There is a reason I survived for my kids,” she reflected. “It’s something I don’t fully understand, but I continue to define my purpose and do the right thing.”

Kalli and Tyler

Kimberly and her mother. It was her mother’s brain cancer diagnosis, treatment and survival that is her fuel for success.

Kimberly Irvine, Kalli and Tyler’s mother, cancer survivor, patient advocate, entrepreneur, consultant, motivational speaker, philanthropist, an Athleta ambassador and model, and a fiancée.

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gardening

GROWING CITRUS TREES IN

S T PO By Nellie Palmer

A CITRUS TREE CAN PROVIDE AMAZING AND NUTRITIOUS FRUIT THAT YOU CAN SIMPLY PICK, PEEL, AND EAT. THIS ENTICING IDEA OFTEN LEADS PEOPLE TO WONDER IF CITRUS CAN BE GROWN IN A POT OR CONTAINER. THE ANSWER IS YES. WITH A SUNNY SPOT AND A LARGE POT, YOU CAN GROW LEMONS, ORANGES AND MORE.

Step One:

Choosing Your Citrus Tree Some larger or standard sized citrus varieties can be challenging to grow for long periods in containers due to their eventual size and vigorous root growth. Dwarf varieties typically grow to a mature height of about twelve feet tall, and are far better suited to the container life. Some dwarf varieties include Dwarf Persian Lime, Dwarf Improved Meyer Lemon, and Dwarf Moro Blood Orange. Calamondin Oranges and Kumquats are also great specimens of citrus to grow in a pot at home. Dwarf citrus can be pruned to even smaller stature if necessary. Choose the best tree

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for you, and then follow these remaining steps to successfully grow your own containerized citrus trees.

Step Two: Choosing The Pot For

Your Citrus Tree

New, young citrus trees come in small, but often deep, nursery pots. When you are selecting a pot to move your new tree into, choose

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one that is slightly larger than the pot the tree came in. All new pots that you use to grow citrus must have adequate holes in the bottom for drainage. A basic starting point for most new container grown citrus is a three-gallon sized pot. Three-gallon pots are usually about nine inches in diameter and ten inches tall. A new tree can typically live in this size pot for up to two years. At two years, when roots appear at the drainage holes, move the tree up to a six or seven gallon pot. As long as the next container is at least two inches bigger by depth and circumference, it will be fine. Re-pot your tree in this manner every two years until you reach a container size of about twenty gallons. Plastic nursery pots are durable and light, while clay or fiberglass pots can be more attractive, but heavier to move.

the rest of the way. Fill the soil up to a point where the surface of the treeâ&#x20AC;&#x2122;s previously potted root ball is at the level of the new soil. Leave about two inches of space between the top of the soil and the pot rim. This will allow you to water the tree properly. Do not bury the root ball deeply, or stack soil over the trunk base. Water the newly potted citrus tree well and let it drain.

Step Four: Watering Your Potted Citrus

Step Five: Citrus

Trees Need Regular Fertilizer

The more frequent watering required, the more your fertilizer will wash through the soil. Use slow-release granular citrus fertilizers that contain trace minerals like iron, zinc and manganese. Follow the label instructions for amounts needed. Yellow leaves can be a sign of lack of fertilizer.

Tree

Step Three: Potting Your Citrus Tree

When you are ready to pot your tree, place enough well draining soil in the bottom of the pot to position the surface of the new treeâ&#x20AC;&#x2122;s root ball about two inches below the pot rim. Remove the original pot and inspect the root ball. Cut away any obviously dead roots or roots that have grown into extreme coils within the pot. If the roots are densely packed, loosen them by gently prying them apart. There is no need to fully untangle the roots. Simply loosen them a bit if needed. Begin to fill the pot with soil and fully cover the root system. Stop at the halfway point, water the soil and then continue to fill the container

Citrus roots like moist but not soggy conditions. The watering needs of citrus are different when they are in pots because the roots will dry out more quickly. Use a moisture meter to determine when its time to water. Water until it begins to drain out of the drain holes. Pay attention to the foliage. Leaves that are wilted and perk up after watering are a sign of roots that have been allowed to dry out too much. Water more often. Yellow or curled leaves that do not improve after watering may mean they are getting too much water, so water less.

Step Six: Prune Dead Branches

Prune in the spring, after the chance of freeze has passed and before new growth appears.

For more information on growing potted citrus trees, go to growinginthegarden.com and find tips from Angela Judd, Master Gardener

pets

TIPS FOR

g n i v i v r u S d o o h y p p u P By Shirin Mehdi

PUPPIES BRING LOVE TO YOUR HOUSEHOLD, BUT THEY CAN BE QUITE A HANDFUL AS THEY LEARN THE WAYS OF THE WORLD. YOUR FIRST PUP CAN BE AN OVERWHELMING EXPERIENCE IF YOU ARE NOT PREPARED. DON'T YOU FRET, WE'VE GOT YOUR BACK!

F IX A ROUTINE – (Eat – Sleep – Play – Poop) As you and your new pet learn to fit into each other’s lives, a routine will make it easier for each of you to understand the other better. Your pup will feel secure and cared for if you set meal times. Pooping first thing in the morning and before you lock your doors at night will put things in perspective for the young canine.

ATIENT WITH PEEING P This is the most annoying problem that puppy parents face. Until the pup learns, there is ample scope for accidents. There will be times when you take him/her out to pee and they won’t do it until you step back inside the house. Be patient, remember human babies

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wear diapers until they are toddlers, but puppies learn much faster. Have small confined spaces for your pup initially, so it is easier to clean up. EALING WITH A BURST D OF ENERGY – Pups have a whole lot of energy to expend. Sometimes it might be hard to keep up. Having set play times and including activities that will allow your pup to run and tire themselves out is the best way to deal with so much energy. Dogs are smart, so engaging them mentally is also a great idea. Tired dogs are happy and well behaved.

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OTTY TRAINING 101- This P is another major challenge most dog parents face. Once you get the hang of it, it is not

hard at all. Just like peeing, there will be a few accidents, but hang in there. Remember to reward your pup every time he/she poops outside. A housebreaking spray is also a good idea. Once your little champ gets used to it, they will poop only on the sprayed area.

EALING WITH TEETHING D ISSUES – This is a particularly challenging time for your pup. You need to be forbearing at this stage. Your dog will want to tug and chew on everything they can get their hands on. Buy a whole lot of chewable treats and toys to support your pup at this time, that will save the impending destruction at home.

Dogs are the most loyal and loving pets you can have, but you know that already. They need you as much as you need them and if you can get past babying them, you will have a best friend for life.

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mighty kids

r e n e t s i L d o o G A B Teaching Kids the Art of Being By Juliane Morris

ecoming a genuinely good listener is a common human lifelong goal -- with areas for ever-improvement, right? As a relationship building life skill, listening requires practice, time and feedback to develop. A good listening skillset is something that we typically expect with maturity and enjoy to see demonstrated in our own circles, whether among friends, at work meetings with colleagues, or in challenging political or moral discussions between exploring individuals. Cultivating the art of listening and improving listening skills in children means developing the ability to critically listen effectively by processing and responding to provided information.

Properly equipping children from a young age with the necessary listening skills helps ensure more successful personal and professional relationships. Listening etiquette like keeping quiet and sitting still can be a challenge for little ones. The important thing is to provide many different listening and listening response opportunities. Children enjoy hearing stories, and telling stories. Select topics of interest to the child – topics of daily exposure, games, foods, activities of enjoyment. Model that you are listening by responding during a pause to state back a portion of what you heard in your own words, and ask a follow up question. Set reasonable expectations about active listening skills like mak-

Keep in mind that your listening training should be informal and casual. 28

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ing eye contact, nodding on occasion, encouraging remarks like, “Ah ha” or, “Mmm-hmm”, and asking appropriate follow up questions that demonstrate your own active listening. Keep in mind that your listening training should be informal and casual. Be intentional, creative and encouraging. Provide gentle and constructive direction and guidance. While teaching children to become better listeners, ask questions like these: • What would you like to learn more about? • What was the best thing about school today? • What book or game have you been enjoying lately? • What goal are you working towards? • Tell me about your day today. • What is happening tomorrow? You can also suggest the two of you talk about a particular topic such as: • D iscussing an item in the news or current affairs topic • Sharing with one another a character trait you can be working on • Exploring ideas about a weekend getaway • Planning a household improvement project together • Explaining a new board game or school game The effort of practicing creativity and intentionality to help children develop great listening skills is a reward for families, society and your children as they grow.

recipe

CHOCOLATE PUMPKIN SPIDER CUPCAKES

INGREDIENTS •1 cup oat flour •1 cup cacao powder • 2/3 cup coconut sugar • 2 tsp baking powder • 1/2 tsp salt • 2 eggs • 6 ounces unsweetened chocolate • 1 cup milk • 3/4 cup pumpkin puree •1 tsp madagascar vanilla ICING •1 /2 cup pumpkin puree •1 /2 cup Greek yogurt •2 tbsp cornstarch •2 tbsp coconut sugar •2 tsp pumpkin pie spice •O range food color paste

DIRECTIONS 1. Mix all the icing ingredients together until you have a smooth like consistency. Add food coloring until you have the desired orange color. 2. Preheat oven to 350 degrees Fahrenheit. 3. Melt unsweetened chocolate in microwave on 50% power. 4. In a large bowl, combine oat flour, cacao powder, coconut sugar, baking powder and salt. Whisk until no clumps remain. 5. In a small bowl, combine pumpkin, milk, eggs and vanilla. Mix until all ingredients are combined. 6. Add wet ingredients to the dry ingredients with the melted chocolate. Stir to combine.

7. Fill cupcake liners 3/4 full. Do not over-fill. 8. Bake for 25-30 minutes at 350 degrees Fahrenheit. 9. Remove from the oven and cool before decorating. 10. Place cupcakes in decorator black papers. 11. Pipe icing in swirl motion and top with plastic spiders. 12. Serve and enjoy!

Makes 12 servings PER SERVING 234 calories 6.5 g protein 9.238 g fat 35.01 g carbs

recipe

By Nellie Palmer

Eggplant Tomato Pyramid WITH Garlic Dill Yogurt Sauce

ROASTED GARLIC DILL YOGURT SAUCE • 1 large head of roasted garlic or 2 tablespoons roasted garlic puree • 1 tsp avocado oil • 3/4 cup Greek yogurt • 1 tsp finely chopped dill • Pink Himalayan salt • White pepper DIRECTIONS Place all ingredients in a blender and blend for one minute. PYRAMID • Eggplant – sliced into quarter inch slices • Tomatoes – sliced into quarter inch slices - one slice for each slice of eggplant • Red bell pepper – One slice for each pyramid

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• 2 tsps smoked paprika • 2 tsps coriander • 2 tsps ground cumin • 1 tsp turmeric • 1 tsp cayenne or to taste • Approx. 2 cups milk • Pink Himalayan salt to taste • Fresh ground black pepper to taste • Avocado Oil DIRECTIONS  Determine your number of eggplant pyramids before prepping.  You will need three slices of eggplant and three slices of tomato for each pyramid. We will make four pyramids in this recipe.  Slice eggplant (12 - quarter inch slices) and soak in milk for 30 minutes.

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This removes the bitterness and makes your eggplant creamy.  Slice tomatoes into 12 slices. Slice pepper into four slices (use any color sweet pepper, orange, red or yellow)  Mix seasonings and sprinkle on both sides of eggplant. Grill in skillet one minute on each side. Grill tomatoes for 30 seconds on each side. Grill pepper one minute on each side.  On a parchment lined cookie sheet, stack eggplant and tomatoes with a red pepper slice in the middle. Place in oven on 400 for 20 minutes.  Remove from oven, plate immediately and top with yogurt sauce.

healthy mind

It's a Good Day to Have a Good Day! By Tiffany Towne

TIPS FOR STAYING POSITIVE IN A NEGATIVE WORLD.

weather. Being intentionally positive for just 20 minutes a day can change your attitude.

n today’s world we are receiving messages 24/7. Advertisements tell us we need one more thing to make our life complete. The news shows us struggles happening throughout the world. Social media presents us with friends and family who are happier than us, healthier than us…seemingly better than us. No wonder so many people in the US struggle to find positivity in everyday life. In fact, according to the Anxiety and Depression Association of America, anxiety disorders are the United State’s most common mental illness, affecting 18.1% of the adult population each year. If you find yourself being sucked into the negativity trap, try redirecting your mind, time and attention from negative to positive with some of these tips:

HELP YOURSELF BY HELPING OTHERS

Volunteering your time, effort and energy is never a waste of time. Do you have an extra hour a week to read to an elderly person or babysit for your exhausted neighbor with small children? If you’re not a people person, try picking up litter in your neighborhood or volunteering time at a local animal shelter. By taking action and helping others, you change your perspective from seeing bad things happen to making good things happen.

DIVE INTO A NEW HOBBY

Have you always wanted to learn to knit or do photography? Want to take a cooking class or become a master gardener? There are many classes that you can take for minimal time and cost – and many you can do online in the comfort of your own home. The sense of accomplishment you’ll feel by doing something you’ve always wanted to is a reward in itself, and time spent on your hobby will help you unplug.

BE THANKFUL

Expressing gratitude is something you can teach yourself to do each day. Carve out time to list at least 3 things you are thankful for. Make a habit of doing it daily. These items don’t all have to be heavy. Of course, you can list your children and home, but also take time to be thankful for the little things – a perfect flower in your yard or lovely

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It’s easy to get sucked into negative thought patterns which can lead to negative actions. If you feel yourself headed down that path, redirect your focus on the good – by recognizing the good around you, doing good for others, or doing something good for yourself.

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healthy destinations

Itâ&#x20AC;&#x2122;s Time for a Maine

! i r a f a S e s o o M By Julie Maddock

Maine has a thriving moose population and in the Moosehead Lake Region, moose outnumber people three to one. This means you will have plenty of opportunities to observe and photograph these majestic creatures while hiking, mountain biking, paddling on Moosehead Lake, fishing in pristine waters or simply driving in the car on the back roads. Greenville, Maine is in the heart of moose country and welcomes visitors year-round with outdoor activities for all ages. But, if you ask anyone who has visited Greenville what their number one reason for going was, you will undoubtedly hear the same answer: to see the moose! Whether a huge bull with an impressive rack of antlers proudly displayed during rutting (mating) season or a momma with her twins close by, seeing a moose up close is an unforgettable experience.

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WHERE TO GO: For a truly unique outdoor adventure which combines kayaking or canoeing, easy hiking and a nature tour in the “back country” by an experienced Maine guide, check out Northwoods Outfitters in Greenville. Half-day, full-day or private tours available. Tours start at $49.95 per person. To book a private tour, call for exact rates based on your group size and desired duration of tour. Reservations: 866-223-1380 or visit maineoutfitter.com. Driving time from Bangor International Airport to Greenville is approximately 1½ hours. WHERE TO STAY: After a day of exploring the Maine woods and spying on the moose, relax and refresh at The Lodge at Moosehead Lake located at 368 Lily Bay Rd., Greenville, ME. This rustic-chic lodge is the perfect retreat! Every room includes complimentary breakfast and snacks, a gas fireplace, free Wi-Fi, private bath, AC and free parking. Make dinner reservations and prepare to be amazed at the culinary delights. Enjoy a glass of wine around the fire pit and watch the sunset. Tip: Try their signature drink — Mooseopolitan Martini. Rates start at $449 per night (minimum 2-night stay) during peak season. Pets are welcome in select rooms. Reservations: 800-825-6977 or visit lodgeatmooseheadlake.com.

cks

Jumping Ro

CAMPING: Pitch a tent or bring the camper to Lily Bay State Park and camp right on the edge of Moosehead Lake. It’s not unusual to see a moose walking through the campground, along Lily Bay Road or swimming in the lake. Reservations: Book online at campwithme.com. Rates per site: $20.00 a night for Maine residents; $30.00 for non-residents.

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fashion

Things Are Looking

Dapper This Fall FALL/WINTER 2020 TRENDS FOR MEN By Shirin Mehdi Wow! What a year this has been. Seems like we’ve lived an entire lifetime. Through the highs and lows of it all, have you forgotten where your style quotient stands? It is that time of the year again when you can hang up those coats and dress up again. And, if it feels like you’ve forgotten how to, I’ve got your back. Listen up, gentlemen! Featuring the Inherent FW2020 collection that showcases a trendy yet classic line of suits and coats that offer the right amount of edge to your wardrobe this season. Take your pick. Colors of The Season Find your grounding and connect with Gaia as you sashay through fall in tones of the Earth. Colors ranging from charcoal to the medium-dark grays, dark browns and olive greens are trending this fall.

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Patterns for The Season Channeling the Lords of the Oxford, the patterns for the season are English inspired. You will see a whole lot of pinstripes, window panes, and the prince of wales in the fall this year.

Button Style FW 2020 The double-breasted suit will rule the button roost this autumn. Keep a watch for certain specific styles too.

Lapel Game On They give you an illusion of having bigger shoulders. They work especially well when you don’t want your suits to look formal. They are the peak lapels. Look out for them this season.

There’s no stopping you f rom looking dapper now– so wha t a re you waiting for ? Suit up Fellas !

Fabric Trends 2020 Flannel and Tweed are fall favorites and they are here to stay. A pro-tip: look for fabrics that weigh about 0.66lb so that you feel the right amount of warmth.

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