Inspire Health 49 NOLA by Fox Printing and Digital Publishing

INSPIRE OCTOBER 2020

Empowering Natural Living In New Orleans and The Northshore

Stay Ahead of

r e c n a C t s a Bre 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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September/October 2020

A TO Z

HAND THERAPY CONDITIONS WE TREAT (UPPER EXTREMITY):

A Amputations B Boutonniere Deformity C CMC Arthroplasty D DeQuervain’s Tendonitis E Extensor Tendon Injuries F Flexor Tendon Injuries G Ganglion Cysts

H Hand Fractures

O Olecranon Fractures

I Infections

P PIP Joint Sprains

J Joint Stiffness

Q Questions about your symptoms

(metacarpals, phalanges)

K Keloid Scars L Lateral Epicondylitis M Medial Epicondylitis N Nerve Injuries

(Median, Ulnar, Radial)

(Tommy John Injuries)

R Reflex Sympathetic Dystrophy-pain

T Trigger Finger U Ulnar Nerve Transposition V Vascular issues–Raynaud’s W Wounds X Xiaflex injections for Dupuytren’s Contractures

S Splints-Custom Fabricated Y Y Flaps for Wound Closures & Pre-Fabricated Z Z-Plasty Scars

Missy Hymel • Owner Stephanie McCloskey Jordan Follis Tess Danos

Phone: (985) 951-2457 Fax: (985) 951-2459 acceleratedhandsolutions.com 7047 Hwy 190 E. Service Rd, Covington, LA

INSPIRE MARCH | APRIL

Mind, Body &

Spirit for Women

2016

GO GREE

AT HOME

to Top 5 Foods Body Detox Your

M AG A Z I N E

Up!

Stand THE SITTING IS NG NEW SMOKI

MOVES

EN TO STRENGTH YOUR SPINE

DARYLH As NNFuel HA Simple Living on ental Passi Her Environm inspirehealthmag.com

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INSPIRE MARCH | APRIL

2017

Empowering Natural

Get the "Buzz " on Bee Pollen

Volumetrics Weight Loss and Maintenance

GEOCACHI NG

The Perfect Technology &Blend of Nature

Alexandra Paul ACTRESS, WELLN ESS COACH, ENVIRONMENTALIS T inspirehealthmag.com

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Welcomes Christian Dischler to the Team!

Living

Call 985.951.2270 to Set an Appointment With Christian to Hear About our NEW Ad and Digital Marketing Combo!

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contents October โ ข 2020

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

9 ADVERTORIAL

What Your Favorite Color Says About YOU

10 FEATURE

Stay Ahead of Breast Cancer

WOMAN WHO INSPIRES

Generosity Outshines Pain

12 HEALTHY BODY

Weigh-in on Menopausal Weight Gain

13 ADVERTORIAL

Vampire Facial: Scary Name with Scary Good Results

14 RECIPE

Acai Berry Smoothie Bowl

15 ADVERTORIAL

What Will Your Lagacy Be?

20 FEATURE

Hormone Therapy for Men

24 WELLNESS

50% OFF! New patients first visit WITH THIS AD Expires 12/1/2020

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Monday-Wednesday 9am-7pm 200 Greenleaves Blvd., Suite 11 ยง #inspirehealthmag INSPIRE HEALTH inspirehealthmag.com Mandeville, 70448 ihnola.com ยง facebook.com/inspirehealthnola

When Life Gives You Stones Make Lemonade

25 RECIPE

Lemon Sorbet

26 EAT FRESH

LEMONS

28 RECIPE

Eggplant Tomato Pyramid with Garlic Dill Yogurt Sauce

30 HEALTHY MIND

It's a Good Day to Have a Good Day

31 FEATURE

How to Use Your Hand as a Portion Guide

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 27 and find a quiet place to read this issue. There are some interesting articles on Acai Berry, lemons and rosehips. 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. Finally, read about how to stay positive in a negative world. From our team to you, Sip, Read, Empower 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.

The Fall Season Is Yours!

Organic Juice Cleanses Now Available. $55 daily Please visit Emergejuice.com for more info.

Always Organic • Always in Glass Beginners, Intermediate & Advanced Cleanses Available

10% OFF Your Purchase

With this coupon. Not valid with other offers or prior purchases. Expires 10/15/2020.

Mandeville's Premier Health Food Store & Wellness Boutique RECEIVE DISCOUNTS & EVENT NOTIFICATIONS • TEXT SACREDEARTH TO 72727

310 Dalwill Dr., Mandeville, 70471 • Across from Rouse's on Hwy 22

985-778-2323 • SACREDEARTHCOMPANY.COM Summer Hours: Mon.-Fri.•10a.m.-6p.m., Sat.•10a.m.-6p.m. INSPIRE HEALTH ihnola.com § facebook.com/inspirehealthnola 6

M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox managing editor Suzanne Polk Fox copy editor Christian Dischler account executives Christian Dischler 877-329-0571-ext. 1307 Suzanne Fox 877-329-0571-ext. 1110 digital marketing Chad Ruiz 877-329-0571-ext. 1210 contributing writers Amber Marie Arevalos Ann Bloomquist Patricia Fitzmorris Danflous Christian Dischler Elizabeth Impastato 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

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

By Liz McGehee

feature

WHAT CAN I DO TO REDUCE MY RISK OF

Breast Cancer? By Nellie Palmer

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-

INSPIRE HEALTH

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.

advertorial

What Your Favorite Color Says About YOU By Elizabeth Impastato The color that you are attracted to can tell others about your personality. Color can evoke different emotional responses depending on what part of the world you are living. The use of color in art can create a mood that connects you with the artist. Just a few fun revelations about how your personality relates to color. If you are attracted to the color: CORAL: You have a unique, unconventional, sociable nature. MAROON: The color of ambition and confidence making you seem opinionated at times. PINK: You are a true romantic full of care and sensitivity. Each person has a varying degree of emotional responses to color hue, saturation and brightness. In the U.S., YELLOW is associated with the sun and considered cheerful. If YELLOW is your favorite color, you are known to be creative, flexible and happy. In France, YELLOW evokes a different emotion. The feeling of betrayal dates back to the 10th century. The color YELLOW was painted on homes of criminals. The color BLUE is popular in people that are sincere, loyal and perfectionist. BLUE is considered calming, due to the association with natural elements. BLUE can evoke sadness or aloofness. Pablo Picasso’s works during his “blue period,” 1901 to 1904, with his use of BLUE and BLUE-GREEN seem to reflect his own melancholy mood. Claude Monet used green to create refreshing, tranquil landscapes in his art. Georgia O’Keeffe's use of light PURPLE in her artwork of flowers created a tranquil emotional response. RED and ORANGE used by Mark Rothkocan create passion and are attention grabbing hues. Henri Matisse, is known for changing attitudes toward use of color. He said, “ When I put down GREEN it doesn’t mean grassland, when I put down BLUE it doesn’t mean sky." IMPASTATO GALLERY & ART THERAPY offers private painting and drawing lessons making a great gift for you or a friend.

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feature

STAY AHEAD OF

r e c n a C t s a e r B By Christian Dischler

e sat down for a conversation with Mary Bird Perkins Cancer Center to discuss the importance of staying proactive in the fight against breast cancer, especially during a pandemic. Johnnay Benjamin, the director of early detection and education, and Brittny Costella, an early detection specialist, provided methods to stay ahead and aware of breast cancer. Women need to begin their preparedness by knowing themselves, according to Benjamin and Costella. “If something is unusual or out of the ordinary, we recommend to get it checked out. Also knowing your family history is very important.” When asked about patient apprehension surrounding the pandemic, both specialists stressed the importance of maintaining medical screenings, “Our patients feel comfortable when they come in, we’re doing temperature checks, masks are worn, surfaces are

disinfected and safe distances are maintained.” Staying mindful means staying ahead and the value of early detection cannot be overstated. “The five year survival rate is the percentage of women who are still alive five years after their diagnosis. For early stage detection, that number is 99 percent, but drops to 27 percent if the cancer isn’t detected and spreads,” Benjamin said. “Identifying cancer in its earliest stages gives us the opportunity to use all the tools we have to help that individual.” These tools are abundant at Mary Bird Perkins, ranging from free breast screenings to multidisciplinary teams of doctors and post-diagnosis nurse navigators to help you and your family through the process. It’s important to remain informed of the options available. “Everyone is welcomed to be screened. It’s about providing access that goes beyond financial status,” Benjamin said. Prevention is paramount to surviving and the center spearheads a Prevention on the Go program, which allows free access to a mobile breast screening unit that accommodates

schedules and follows CDC guidelines for cleanliness and social distancing. The outreach of the program is substantial and is making strides in providing women breast screenings. “More than ever before, we’re relying on people in the community to spread the word on awareness. Please encourage women in your life to schedule their appointment now, and don’t wait until next year,” Costella said. One of the best ways to inform others is to promote routine screenings. “We say make it a birthday present to yourself. Life can be chaotic and that’s a great way to remember to get screened annually,” Benjamin said. “Breast cancer doesn’t only happen in October. A lot of women feel like they need to take care of everyone else, so this is an opportunity to take care of themselves and make sure they’re around to support their families.” “Even if you share this information with one other person that could be the life we save,” Costella said. For more information on how to schedule a screening, donate to their cause or volunteer to help in the ﬁght against cancer, visit www.marybird.org or call (985)276-6810.

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.

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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.

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l a i c a F e r i p m a V By Christian Dischler Picture yourself looking into the mirror. You see a new wrinkle or an old scar that feels like a billboard for your age. Your hair looks thin. You lean in to make sure it’s only bad lighting but it’s not. Insecurity creeps in. Everyone gets frustrated with their skin or thinning hair. It’s a part of life. What if there was a natural way you could turn back time on aging? Wouldn't you want to use your body’s built-in healing powers to look younger? Good Morning America called it the 15 minute shortcut to the fountain of youth. Celebrities swear by it. Now you can too. Vampire Facials provided by Schenck Beauty are the newest beauty trend sweeping the country.

Scary Name with Scary Good Results

Despite the scary name, a Vampire Facial can give you scary good results. Our blood has platelet-rich plasma (PRP) in it that helps our bodies heal. This plasma encourages new cellular development with stem cells and growth factors. It stimulates collagen growth, cell production and repair. Vampire facials isolate your PRP and apply it to the areas that need those healing powers. The facial combines these benefits with the FDA approved technology of the SkinPen. It uses controlled micro-needling to activate the body's natural healing process. Then the PRP reinforces your healing capabilities to restore your skin and hair to its youth. “Our patients are absolutely amazed with the results! It’s the safest, most effective way to recapture your youthful look,” said Dr. Emilie Schenck, owner of Schenck Beauty. “The SkinPen is the only device capable of needling deep enough to give a better, younger texture to your

skin. Adding your plasma will maximize those effects for quick and lasting results. Afterwards, using the SkinFuse skincare routine helps keep you looking great.” No need to hide behind a costume this year. Schenck Beauty will help you feel confident with this all-natural solution. No chemicals or wordy medicines to worry about. Reduce wrinkles and uneven skin tone. Diminish scars and decrease hyperpigmentation. Restore hair density and lip volume. It’s the natural healing power of your body helping you look young with no risk of allergic reaction. It’s a quick and incredible way to turn back time. Treat yourself today to the newest and best way to stay young. Schenck Beauty is located inside Rosé Beautique at 200 Greenleaves Blvd. Suite 12. Call (985)778-0109 for more information or to schedule an appointment.

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recipe

DR. AARON DUTRUCH D.C.

Headaches? Back Pain? Find relief with a gentle adjustment. Restore balance to your spine.

y r r e B Acai othie Smo l Bow By Nellie Palmer 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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Massage Therapist on Staff Postural Taping Decompression For Disc Pain

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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What Will Your

Legacy Be?

IMAGINE YOUR FAMILY GATHERING AROUND TO WATCH A DOCUMENTARY ABOUT YOU, CREATED BY PROFESSIONAL FILMMAKERS. YOUR LOVED ONES LAUGH AT YOUR STORIES. YOUR MEMORIES AND LIFE LESSONS CONNECT WITH THEM. Now imagine if that documentary didn’t exist. How will they remember you in a way that isn’t frozen in a photograph? Will your voice become nothing but a memory? The memories you share from generation to generation define the legacies that you’ve lived. They’re a part of your heritage and sharing those moments with the people closest to you is one of life's greatest joys. Who will narrate these personal memories if you're not around? Don't you want your children and grandchildren to see your smile and hear your voice when you tell your life's story? Chronicle Your Legacy captures your essence and transforms it into an eternal moment to be shared over and over and not forgotten. You’ll sit down for a personalized interview and illustrate your story as you weave your family history into a living tapestry. It’s your life’s story in your words. A documentary about your legacy that your family can experience long after you’ve passed on.

By Christian Dischler

Chronicle Your Legacy is a unique way to ensure your heritage lives on forever from your perspective through a professional lens. “I know how important creating a lasting impression with your family is. When my grandfather passed away, my daughter was just over a year old, and at that moment I realized she would never be able to hear his voice or experience his story. There was regret and I knew that I didn't want to lose that opportunity with my parents, so Chronicle Your Legacy was born,” said Armando Leduc, founder and CEO of Leduc Entertainment. “Interviewing them brought out memories and emotions that neither of us expected. The element of creating the video, asking personal questions and going through old photos was an experience we'll never forget. And now I know my daughter

won't forget it either. It's exciting to think about how we will watch it for the rest of our lives, and she can pass it down to her kids and so on.” Tell your life's work how it’s meant to be and share the lessons you’ve learned with your loved ones. Your family will be impacted by your memories long after the curtain closes, and your legacy will live on forever. “They made me feel very comfortable during the interview process. Things flowed very smoothly based off of the questions. I was also very impressed with the editing process. Seeing my life on film with old pictures and video really brought me back to those times. I highly recommend scheduling a Chronicle your Legacy video for you and your family.” –Terry Rappold Leduc Entertainment offers several Chronicle Your Legacy packages to fit anyone’s needs. Call 504.451.3061 today to preserve your legacy, or visit www.chronicleyourlegacy.com for more info.

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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.

Today Life You Could Save Your

"After my diagnosis, I wanted another viewpoint in my health that would support my medical treatment. It did just that without radiation or pain. I am able to monitor my health with the Thermography assessment. Also, Karin has been outstanding in her support and guidance." â&#x20AC;&#x201C; Mary

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feature

HORMONE THERAPY FOR MEN BOOST HEALTH, ENERGY AND LIBIDO

By Chad Ruiz

en, how is your energy level? Does it feel like you’re running on empty? Has your libido flown south for the winter…3 winters ago? A decline in energy, sex drive, mental capacity, muscle mass and even hair are all symptoms of low testosterone (and other hormone) levels. And those are just the short term effects! Few people know about the serious conditions caused from longterm low levels. These include brittle bones, high blood pressure, depression, anxiety, respiratory disease, diabetes and cardiovascular disease. In fact, “The Journal of Clinical Endocrinology and Metabolism” recently concluded after an 11-year study that men with insufficient testosterone levels were more likely to die sooner than their counterparts. What’s that you say? You’re too young for a drop in testosterone? Believe it or not, testosterone levels begin their descent as early as 30! “Both men and women, at some point in their life, will begin to experience the normal decrease in hormones,” said OBGYN Dr. Stefanie

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Schultis, a board certified physician and surgeon who has been in private practice since 1989 in Louisiana. “Many begin asking themselves, ‘What’s happening to me?’ A decrease in hormones for men more commonly occurs in their 40s but I occasionally have treated men in their 20s and 30s with low testosterone levels. It really interrupts their quality of life.” While hormone therapy has been around for more than 50 years in the form of pills, creams and gels, it’s been accepted more among women. Thanks to the popularity of the “pellets,” Bioidentical Hormone Replacement Therapy (BHRT) appeals to both women AND men. “After so many years of recommending pills, creams and gels, what became obvious is that the pellet mode of dispensing hormones is often more beneficial because we get a more consistent, steady-state level of absorption which we see through clinical response and lab values,” Dr. Schultis said. The process is simple and painless. First, your doctor evaluates your physical health, your current symptoms and

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your current hormone levels. Once they qualify you, the doctor tasks a pharmacy to compound the appropriate hormone mix. Then, during the follow-up appointment, your doctor injects the pellet(s) under your skin— usually in the hip. The pellets last for several months. Increased hormone levels could help more than your looks. Studies highlighted in the Harvard Medical School’s “Harvard Men’s Health Watch” suggests a link between low testosterone levels and mental decline, like this one from the Baltimore Longitudinal Study of Aging: “A 2004 report evaluated 574 men over a 19-year period. Low free testosterone levels predicted an increased risk of developing Alzheimer's disease, even after other dementia risk factors were taken into account.” Other studies also observed that individuals with higher testosterone levels displayed sharper cognitive acuity and quicker memories. Dr. Schultis warns that several disorders may cause reduced hormone levels so it’s always best practice to undergo a full checkup by your doctor before seeking hormone replacement therapy.

LET ME GUESS... HORMONE IMBALANCE All Natural Bio-Identical Hormone Replacement Pellet Therapy My male patients tell me they experience: Low Libido Fatigue Insomnia Erectile Dysfunction Moodiness/Depression/Anxiety Joint Pain Inability to Focus Increased Belly Fat Weight Gain Decreased Muscle Tone

My female patients tell me they experience: Low Libido Fatigue Insomnia Hot Flashes/Night Sweats Moodiness/Depression/Anxiety Joint Pain Inability to Focus Painful Intercourse/Dryness Weight Gain Decreased Muscle Tone

985-805-8261 110 Lakeview Drive Ste 100 Covington, LA www.stefanieaschultismd.com

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woman who inspires Victoria Edwards and Margaret Joly, with dogs Happy Boy and Gracie.

Generosity OUTSHINES PAIN

By Christian Dischler

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Interested in how to support local business and give back to cancer survivors at the same time? 10 percent of all services provided by Rosé Beautique & Wellness Spa are donated to Pink Heart Funds, a charity helping cancer patients acquire wigs, free breast prosthesis and post-mastectomy bras. Rosé owner Christina Viers wants her clients to pamper themselves in her cozy salon while supporting an incredible cause at the same time.

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YOUR SOUL

ess than a month after Margaret Joly was diagnosed with an aggressive form of breast cancer, her husband passed away. In a fog of disbelief, she arrived for the first visit with her oncologist. The doctor’s words came in a blur. “Will I lose my hair?” she asked. He nodded and her heart sank. “I had a complete meltdown. It was everything at once, it threw me.” She looked at her doctor and began to cry, “I don’t think I can go through with this. I think this is too much for me.” He placed his arm around her and reassured her they would get through it together. Suddenly, Joly felt the fog begin to dissipate. “I was at my absolute lowest point, but when he hugged me it became a high point. That shows how powerful compassion is.” Tragedy had swept through Joly’s life like a hurricane from the Gulf, but she was determined to weather the storm. She boarded up from negative thoughts and stocked up on optimism.

“From the beginning, positive thinking worked for me. I would tell everyone how good everything in my life is because I knew my attitude would be important,” she said, “and my faith helped me keep my head clear and looking forward.” Facing these decisions, Joly found herself leaning on the guidance of her doctors, and drawing confidence from their advice, she underwent a double mastectomy with reconstructive surgery. “It ended up being the best decision for me.” Two months after her surgery she underwent 16 treatments of chemotherapy and lost her hair. Margaret embodies the strength of positivity and spreads joy wherever

she goes. Her exuberance is prolific and intrinsic to her personality, but it wasn’t until she faced breast cancer that she discovered her true strength. “I thought I was more dependant and less of a leader, but I found out I was stronger than I ever thought, and I realized I was capable of anything. My perspective about life changed. Every morning I would wake up and feel fortunate, I didn’t take anything for granted.” Joly began to explore a deeper purpose buried within her experience. “What plans do I have?” Her internal thoughts provoked an outward vision. “As I looked over and saw a volunteer working with patients, it dawned on me, this is what I will do. I can give people hope if they can see that I’ve been through this, and they’ll see they can do the same thing.” Now, five years since her diagnosis, Joly continues to volunteer by sharing her story with cancer patients and providing hope. “My cancer is a chapter in my life but now I’m starting a new one. I’m moving on but I don’t want to forget about it because it made me a better person in every way,” she said. “It strengthened everything.” She wants women to know how necessary it is to follow-up with yearly appointments and create a routine for themselves. But she also wants to create an open dialogue about breast cancer and normalize those discussions. “Talk about it. It’s not the end of the world and it’s healthy to discuss. I’m walking proof that you can get through it, and that generosity will always outshine pain.”

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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 24

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ihnola.com § facebook.com/inspirehealthnola

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.

recipe

LEMON SORBET By Amber Marie Arevalos 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.

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750 Martin Behrman Ave., 70005 Nutrition Facts: 4 servings • Calories: 306 • Protein: 0.51 g • Total Fat: 0.22g • Carbohydrate 81.81 g

Covington • 985-809-9101 1415 N. Hwy 190, 70433

www.villeresﬂorist.com INSPIRE HEALTH 25

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

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We Focus On Your ihnola.com § facebook.com/inspirehealthnola Needs

LEMONS By Kristy Podruchny

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

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 tbsp 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 • E ggplant – sliced into quarter inch slices • Tomatoes – sliced into quarter inch slices - one slice for each slice of eggplant •R ed 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 • F resh 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. 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.

@911ChefMeals

Miracle Beauties A Beauty Pageant For Girls With Special Needs

Sunday, November 29th At Best Western Plus Landmark Hotel, 2601 Severn Ave., Metairie, La 70002

Celebrating our 5th year!

Every contestant will receive a trophy and tiara. Application form is required for participation! Miracle Beauties Pageant is stress free and created for our Beauties to enjoy their time to shine. To make donations to Miracle Beauties Pageant, send checks to 3341 Maryland Avenue, Kenner LA 70065. They are also

Register Your Miracle Beauty Now For Our Next Pageant Like us on Facebook at Miracle Beauties Pageant. Register contestants via Facebook or email: ibrick033@aol.com

accepting credit card donations by phone at 504.512.4274. All donations are tax deductible. Founders, Ricky and Julie Mire

Ricky (504) 512-4274 29 JulieINSPIRE (504)HEALTH 512-4273

healthy mind

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

TIPS FOR STAYING POSITIVE IN A NEGATIVE WORLD.

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 U.S. 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 percent 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:

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

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 three 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.

feature

HOW TO USE YOUR HAND AS A

e d i u G n o i t r Po = 1 oz. meat or cheese

Please Join Us! M A G A Z I N E

= 3 oz. meat • 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. • Your CUPPED HAND equals one to two ounces of nuts or pretzels.

= 1 Tbsp

1 Tsp =

For a Fun & FREE Holiday Women’s Sip & Shop Raffles & Food Alternative Health Ideas Local Vendors

= 1 cup

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

= 1-2 oz. nuts

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