INSPIRE
Empowering Natural Living
SUPERFOOD
a v u h c U s e i r r e B
Smell Chocolate, LOSE WEIGHT! KEEP YOUR EYES HEALTHY WITH NUTRITION
t r a m S g n i l t t e S
DANA LOOK-ARIMOTO A New Slant on Balancing Life Š 2020 Fox Printing & Creative Publishing, LLC, New Orleans, LA, All rights reserved The information contained in this brochure is intended for educational purposes only. A reader should never substitute information contained in this brochure for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of this brochure, do not endorse or promote any of the products or services described in the pages of this brochure and the publishers do not verify the accuracy of any claims made in the editorial contained in this brochure. Readers should not use the information in this brochure for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.
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discover
USING NUTRITION TO PREVENT
Macular Degeneration By Annie Franklin
T
he ability to see the beauty of the world is one of the most precious senses we have. It’s easy to take this ability for granted until it’s lost. One of the most common causes of vision loss in adults is a disease called macular degeneration, a condition most commonly seen in those over the age of 50. This disease is associated with a loss of central vision which makes it difficult to see and recognize details such as faces, but some peripheral vision is retained. The most common type, known as dry macular degeneration, is the leading cause of blindness in older Americans. As many as 10 percent of retirement age Americans have some degree of macular degeneration. Fortunately, there may be a way to prevent macular degeneration – through nutrition. A study published in the British Journal of Ophthalmology showed that a diet rich in the omega-3 fatty acids, DHA and EPA, reduced the risk of progression to serious macular degeneration. To determine this,
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researchers looked at dietary information on 2,924 subjects. They found that those who had a high intake of omega-3 fatty acids reduced their risk of advanced macular degeneration by about a quarter. Several previous studies have also shown that macular degeneration is less common in those with high intakes of omega-3 from sources such as fatty fish This isn’t the first study to focus on nutrition as a way to prevent macular degeneration. The National Eye Institute sponsored research which showed that supplementing with high doses of beta carotene, vitamin E, vitamin C, zinc and copper reduced the risk of severe macular degeneration by 25 percent. Studies to further determine the effects of antioxidant supplements on the progression of this disease are ongoing. While there’s evidence that nutrition plays an important role in advanced macular degeneration, using antioxidants in supplement form has its own potential health risks. Antioxidant supplements, including vitamins
C, E and beta carotene, have been associated with an increased risk of lung cancer in smokers. Omega-3 supplements appear to hold some promise for the prevention of macular degeneration and are safe to use in most people as long as a brand is chosen that’s free of impurities such as mercury and PCB’s. Omega-3’s have other positive health properties including benefits for the heart and blood pressure, but should be avoided if taking blood thinners. Always consult a doctor before taking any type of nutritional supplement. The safest approach for preventing macular degeneration may be to increase the amount of fresh vegetables and fatty fish in your diet. Fresh vegetables are a good source of the antioxidant vitamins C and E, while fatty fish are rich in omega-3. Care should be taken to select orange vegetables such as pumpkin and carrots since they’re the best sources of beta-carotene.
s e i r r e B a v u h Uc
super food
BEAUTIFUL PACKAGES OF GOODNESS
Because uchuvas come in their own casing, the berries are free of pesticides and chemicals. A serving of uchuvas weighing 140 grams he uchuva berry is packed full of contains only 74 calories but contains 20 pervitamins, minerals and antioxidants. cent of your daily vitamin A and 26 percent Unlike other supposed superfruits, of your daily vitamin C. Uchuvas also have B the uchuva is available fresh and tastes great. Grab a handful of delicious uchu- vitamins, vas and treat yourself to a nutrient-dense, low calcium and iron. Uchuvas are rich in melatonin, an antioxicalorie snack that comes in its own packaging. dant hormone that may protect against deThe uchuva is also known as the Cape generative diseases such as Alzheimer’s. The gooseberry, physalis, golden berry and Inca fresh berries are believed to be anti-inflammaberry. It’s a small fruit up to an inch in diameter and comes in a papery sheath that looks tory, and also contain withanolides, which have anti-carcinogenic properties. like a tiny lantern. Uchuvas are yellow or Uchuvas are tropical but come from orange when ripe and contain lots of seeds. high-altitude areas of Peru and South AmerThey are sweet and tart at the same time, ica. This means that you can grow your own tasting somewhere between a ripe tomato uchuvas easily during the summer. Plant the and a pineapple.
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By Katherine Tallichet
tiny seeds in a pot of damp compost during the spring. Keep it on a sunny windowsill until the plants appear. Put your uchuva plants into the garden or on a windowsill once the last frost has passed. Choose a sunny spot with open soil. Uchuva plants only need to be watered if they start to wilt, and produce plenty of fruit even in poor quality soil. Harvest ripe fruit as they drop of the plant, about 80 days after planting. Expect fruit in the late summer and into the fall before the plants die as soon as they are exposed to frost.
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cover story
t r a m S Settling S A NEW SLANT ON BALANCING LIFE By Patricia Danflous
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ettle up. Settle down. Let’s settle our differences. It’s not available in blue, so you will settle for green. How often do you settle? Stop now. Follow the advice of leadership specialist, consultant, author, and entrepreneur Dana Look-Arimoto and start “settling smart.” The 52-year-old, dark-haired, super-active Californian, with a bright smile, equally bright eyes and glowing skin defies age. Her words and experience demonstrate wisdom and maturity. Glance at her resume, look her up on Linked-In, listen to her speak, or see an Instagram notification and you’re going to want to learn more about her and what she has to say. A former executive specializing in strategy, solutions and growth initiatives for Fortune 500 companies, Look-Arimoto was recognized by the Silicon Valley Business Journal as the 2015 Woman of Influence. She’s delivered international keynote addresses for a variety of industry events and has a reputation for leading companies to focus on “what’s next.” What was next for Look-Arimoto just over four years ago was powering up her entrepreneurial spirit to another level. She founded Phoenix5, a leadership and executive coaching company that transforms individuals and organizations with the holistic energy of Stop Settling®, which aims to end the myth of work-life balance. She recently started a podcast and her latest book, Stop Settling, Settle Smart: Rethinking Work-life Balance, Redesign Your Busy Life highlights the well-defined, logical method, mindset and movement to help individuals understand priorities and live a more harmonious life.
In its name, the business reflects Look-Arimoto’s life experience on a professional and personal level. “Phoenix5 is kind of the fifth in a series of phoenixes in my life,” she explained. “The symbolism of the mythological creature rising back to life from its own ashes is the brand that is authentic, genuine and experiential for myself and inspirational for others.” “The story behind the story, goes back to my strategy advisory work,” she said. “I co-led an analyst strategy house for six years, and I thought, ‘Well, wouldn’t it be cool to help people take the most complex thingthe most multi-dimension thing, their fifth-dimension life - their quintessence, and boil it down into the simple, most common denominator of clarity?’ So Phoenix to the fifth dimension was a logical choice.” Choice is a core element in Look-Arimoto’s approach to Stop Settling. “Redesigning your life is making deliberate, conscious choices based on what you truly want out of life and learning how to prioritize your time,” she said. In Stop Settling she offers question and answer scenarios which guide individuals in determining priorities, while providing guidelines for understanding, accepting and working within priority boundaries. “You can define a method and mindset that helps you choose the things you say ‘yes’ to in a way that not only fits your individual life but also gives you the push to move forward.” Look-Arimoto’s “yes” or ah-ha moment to redesigning her life came during a high point in her career. While moderating a Women’s Tech Networking event, a time management question was addressed to one of her mentors, Kate Purmal, a contributing author to business-oriented Moon Shot Effect. Kate’s answer included the observation, "Oh, your problem is you don't have enough white space." “I felt like time froze,” Look-Arimoto said. “It was as if Kate was speaking directly to me,
not the audience member who asked the question. I knew then it was time to make a decision. I pulled the trigger; became a corporate defector, and launched my own company. Up until then I lacked confidence.” Twenty-four hours later she resigned her company president role. “When Kate said ‘no white space,’ I was inspired,” she said. “I remember thinking, ‘Wait a minute. Wait a minute. I have some money in the bank. I'm a single mom, but my kids are alright, we're very stable. I was with a great guy clearly leading to marriage, and I just thought, if not now, when? I had to do it quickly because I didn’t want to lose the nerve. I always saw myself as the woman behind the entrepreneurs, but not the entrepreneur herself. But I was at the point where I didn’t want to build another business for anyone else. It was a choice – it was solo ownership or stay the corporate route.” Her decision-making story is a good one, but not all roses and sunshine. “My first onmy -own client came with a significant lesson learned. I sounded all ‘ballsy’ as I got started on my own, but I was still risk-adverse underneath. I took what I call a soft landing pad client right away and it was a big mistake. I had to fire her. I have never again repeated that mistake and I know that I never will. I'm really good about what I call, ‘doing the fit’ call. I make sure that my clients are a good fit for me and me for them. Now part of that is I'm really booked up. I've got a wait list and I am in an amazing, fortunate position.” While Phoenix5’s reputation and client list continues to grow, Look-Arimoto points to the women in her life who continually inspire and validate her decisions. “Brené Brown’s work on courage has really changed my life and I am grateful for her work, her vulnerability and her teachings. A book I love is Kim Scott's Radical Candor, and my daughters, 16 and 20, have really inspired me, frustrated me, taught me, challenged me. My 16 year old, for example, is very outspoken, very
Learn how you can be more human and less robotic as you discover your priorities and start settling smart. ”
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cover story assertive, unbelievably clear about what she wants, what she doesn't want, how to get it. She's a crusader. When I went out on my own, she actually said, ‘So it's about time you practice what you preach.’ That was a powerful moment for me.” Stop Settling is not about stopping, she emphasizes. It is about living smart to get where you want to be and that is a constant journey. “Yes, I have achieved success financially. I am helping people and making a lasting impact,” she stated. “Am I where I want to be? Not even close. My husband asked me ‘what if you only touch one life and make a difference for one person? Is it worth it?’ I immediately said yes, but a million would be good, too. I’m very driven when it comes to helping making the universe better, particularly during this time of racial injustice and economic uncertainty and health issues. I feel very driven to make a difference for as many lives as possible while I'm on this planet.” She is not settling. “I have not settled for stretching my own ability to be more public-facing, more social, reaching beyond my usual comfort zone of leaders and executives,” she emphasized. “It’s not easy. I have fought, and fought, and fought against this whole social media thing and then finally, it dawned on me like, ‘Duh, if you don't get on, you will never touch the lives you want to touch.’ So that has been a super-stretch and and I'm absolutely loving it.” She is settling for the opposite, however. “That’s not doing it all at one time, taking breaks, using white space and doing nothing. I will not give up on my reading time,” she said, adding that she typically has three diverse genres going at one time. “It's really only been probably the last three out of four years that I've really gotten my act together in terms of what I want and what I don't. What I'm willing to accept and what I don't. I'll give you a good example, I was asked to do a 5:30 am major top 10 news spot this 6
week. It was really hard to do, but I said, ‘no, thank you, can’t do 5:30 am. It’s not because I'm a prima donna and I need to be in full makeup. It's because my sleep is vital, I struggle with sleep, and it's just not worth it. That was all about making a good choice for me.” The Phoenix5 leader advises her executive clients to navigate their day in a similar manner. She recommends planning the day around individual optimal performance. “If I am better at writing or speaking in the morning, I plan my stuff that way,” she said. “If I am better at strategizing thinking or just allowing myself to do research or contemplate in the afternoon, I do it that way. My number one rule for time mastery is 15 minutes between meetings. We need to pet the dog, do outside we need water, we need to get up and stretch, we need a break. We need mental relaxation and the ability to reset.”
“If you've ever had lunch in Mexico City, let me tell you, it is a two-hour glorious experience and it is more than just food, and a break, and relaxation, and bonding and eating, it's work,” she said. “It's performance-enhancing and incredibly relaxing as well. There is a dichotomy in this country. We see those who say, ‘I'm a superwoman because I take 80 hours worth of meetings every week.’ That's not the truth. Actually, productivity, joy and value goes up when we take more breaks because we have limits. We are human after all, we're not robots.” Learn how you can be more human and less robotic as you discover your priorities and start settling smart. You can learn more in Look-Arimoto’s book, Stop Settling, Settle Smart: Rethinking Work-life Balance, Redesign Your Busy Life or visit her website: www. settlesmarter.com
e t a l o c o h C Dark
wellness
THE SMELL OF
MAY HELP YOU LOSE WEIGHT
Who doesn't like a nibble or two of dark chocolate? When you have an urge for something indulgent, a bite of bittersweet chocolate is like ambrosia to the tongue. However, chocolate has a reputation for adding inches to the waistline. It isn't a low-calorie food, but despite the abundance of calories in the average chocolate bar, studies show that even its aroma could help you eat less.
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study conducted by researchers in Denmark made a delicious discovery. They challenged a group of young women to either smell or eat 30 grams of melted dark chocolate with 85 percent cocoa content. They found the women who devoured the dark chocolate felt less hungry afterward. Ghrelin is a hormone that goes up when you don't eat for a while, and when it rises you experience hunger pangs and cravings. When the researchers measured how much ghrelin the participants had in their bloodstream, their levels were lower. This isn't surprising since dark chocolate is a satiating treat. More surprising is how the women who only smelled the dark chocolate reacted. Their hunger was satiated and their ghrelin levels dropped. The subjects who only smelled the dark chocolate had a similar response as those who ate it. Why would the aroma of dark chocolate suppress appetite? As you might have noticed when you have a cold, your sense of taste is
By Amber King
closely tied to your sense of smell. If your sinuses are stopped up and you can't breathe easily, food tastes bland. One theory is that tasting or smelling dark chocolate tricks your brain into thinking you've fed it chocolate. Because your body thinks you've eaten, your brain tells the cells lining your stomach to release less ghrelin and your appetite diminishes. Dark chocolate isn't the only scent that can curb the desire to eat. Some studies show that a whiff of peppermint or banana can calm appetite and food cravings. Therefore you may not have to eat to calm your hunger; the aroma may suffice. It's Okay to Eat or Take a Whiff Fortunately, studies show that dark chocolate is a rich source of anti-inflammatory compounds called flavonoids. Research finds that the flavonoids in dark chocolate lower blood pressure and reduce inflammation inside the artery walls. That's important since inflammation contributes to cardiovascular disease and stroke risk.
So don't feel guilty! Even cardiologists recommend eating a little dark chocolate each day. The key is to control portions and not devour an entire bar. If you're trying to lose weight, you could instead take a whiff when you feel an urge to snack. Look for a dark chocolate bar that contains at least 70 percent cacao, an indirect measure is the flavonoid levels in the bar. Choose one with less than 7 grams of sugar or sweetened with the non-calorie natural sweetener Stevia. Don't choose milk chocolate because it’s higher in sugar and lacks the heart-healthy flavonoids that dark chocolate has. The Bottom Line Keep some dark chocolate on hand when cravings strike! A whiff may be all you need and even if you eat a square or two, you're still getting health benefits. Dark chocolate is even a source of some minerals like iron and magnesium, a mineral that helps control blood pressure and is important for our health. So enjoy a whiff or a bite!
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p u o S n Cor WITH TURKEY TASSO
By Nellie Palmer
INGREDIENTS • 1 tbsp vegetable oil • 1 onion, chopped • 1 clove garlic, minced • 2 tsp chili powder • 1 tsp ground cumin • 4 cups vegetable stock • 2 (15 oz) cans black beans, rinsed and drained • 2 (8.75 oz) cans white shoepeg corn (or one frozen package of Pictsweet corn, or 16 oz fresh corn off the cob) • 1/4 tsp ground black pepper • 1 (28 oz) can stewed Marzano tomatoes • 8 oz of cooked and diced Turkey Tasso (any type of spicy ham or sausage will work here)
Makes about 8 servings
DIRECTIONS STEP 1 In large saucepan, heat oil over medium heat; cook onion and garlic, stirring occasionally for 5 minutes or until onion is softened. Add cooked tasso, chili powder and cumin; cook, stirring for 2 minutes. Add stock, beans, corn, and pepper; bring to boil. STEP 2 Meanwhile, in food processor or blender, puree tomatoes leaving chunks of tomato, add to pot. Reduce heat, cover, and simmer for 30 minutes or until tasso is tender. STEP 3 Season to taste with salt and pepper and ENJOY!