Inspire Health NOLA Issue 50

INSPIRE NOVEMBER | DECEMBER 2020

Empowering Natural Living In New Orleans and The Northshore

SUPERFOOD

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Smell Chocolate, LOSE WEIGHT! KEEP YOUR EYES HEALTHY WITH NUTRITION

Fitness FADS

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All We Want

FOR CHRISTMAS IS #NEAUX CANCER RICH MAUTI CANCER FUND

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contents t s o o 16 B November/December  2020

YOUR IMMUNITY THE NATURAL WAY

All We Want

FOR CHRISTMAS IS

7

#NEAUX CANCER RICH MAUTI CANCER FUND

8 NATURAL BEAUTY

26 PETS

5 Health Benefits of Ginger

Stop Your Cat from Trashing the Christmas Tree

9 ADVERTORIAL

27 RECIPE

Avoid Burnoutw

Avocado Chocolate Pudding

10 EXERCISE

28 SUPER FOOD

Fab Fitness Fads

Uchuva Berries

12 FEATURE

A Breath of Fresh Air

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18 RECIPE

Corn Soup with Turkey Tasso

20 HEALTHY BODY

The Smell of Dark Chocolate May Help You Lose Weight

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22 DISCOVER

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23 FEATURE

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Using Nutrition to Prevent Macular Degeneration Support Your Local Girl Scouts

24 ADVERTORIAL What is Pain?

25 RECIPE

Dehydrated Winter Vegetables

SCIENCE BACKED HEALTH BENEFITS OF

s o d a c o Av

14

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editor’s letter

KEEP CALM AND CARRY ON We are living in a time of the unknown. Would you have ever thought that our lives would be turned upside down because of a pandemic? We've all heard of it happening in the past, but if you are like me you were blindsided by this one, especially at a time when we have access to the new age of medicine.

Now more than ever, you should take every precaution to stay healthy and prevent illness. Everyone has their own theory, but it all boils down to one thing: the state of your existing health condition. Vitamin D deficiency, hypertension, obesity, respiratory and heart disease are just a few of the issues that can take you from fighting off disease to being overcome by it. Make an effort to take better care of your health; it could save your life. Eat fresh foods that are rich in vitamin C and vitamin D. Stay away from fast food. Don't smoke and keep your alcohol intake to a minimum. We are all in this together and together we can make the world a healthier place to live. Frequent farmers markets and buy local to support small businesses in your area. Stop buying from national conglomerates that import from other countries and look in your own neighborhood for goods. You will be surprised at what you find. Take care, read Inspire Health, keep your family healthy and carry on.

Peace, Love and Greens, 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.

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 Anthony Baker Patricia Danflous Christian Dischler Dr. Aaron Dutruch Annie Franklin Elizabeth Impastato Amber King Sarah Kirckland Nellie Palmer Katherine Tallichet

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.

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

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Join our team of successful publishers!

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wellness

t s o o B YOUR IMMUNITY

improve blood circulation and allows white blood cells to travel rapidly to fight infections. Pursuing the healthiest lifestyle possible will help you avoid an uncomfortable cold season.

THE NATURAL WAY

By Sara Kirckland

T

hat dreaded time of the year is almost here – cold and flu season.

This means sicknesses brought on by cooler temperatures, back to school Petri dishes and a general abundance of germs. You may be looking to enhance any immunizations or shots you receive with some good old fashioned natural immune system boosters. Follow these guidelines for you and your family to enjoy a more comfortable fall.

Get plenty of sleep. Getting enough sleep each night is essential to keeping your immune system operating at peak efficiency. When you don't get enough sleep consistently, vital processes in your body begin to shut down. Adequate sleep is essential to regulating your immune system and keeping it able to fight off external infections and germs. Strive to stay wellrested with around eight hours of sleep each night.

Eat a diet rich in fruits and vegetables.

It's no wonder that parents everywhere admonish their children to eat their fruits and vegetables. Plant-based foods are rich in nutrients and vitamins that are critical to proper immune function. Some foods that are believed to naturally boost your immune system are blueberries, foods with omega-3 fatty acids, broccoli and spinach. This can also help you maintain a healthy weight which keeps your immune system functioning properly. It‘s a win-win! If you don't like vegetables, a daily multivitamin added to your diet can make up for any vitamin deficiencies.

Simplicity is often best. These basic rules to live a healthy lifestyle through good eating, adequate sleep, proper hygiene and exercise will provide benefits to fighting off infections. Herbal supplements may help, but it's important to understand there isn’t scientific evidence supporting such claims. If you want to avoid the cold and flu season altogether, follow these tips to boost your immunity the natural way.

Everything But The Kitchen Zinc!

Practice good hygiene.

Keeping your hands washed during cold and flu season is one of the most sure-fire ways to avoid getting sick. People touch their eyes, nose and mouth a lot throughout the day, so washing your hands is essential to keeping germs away from those areas. This also includes oral hygiene - brushing teeth, flossing and mouth washing are important to keeping germs out of your mouth and out of your body.

Exercise regularly. In addition to helping you maintain a healthy weight, regular exercise keeps your body and immune system functioning properly. Exercise helps

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INSPIRE HEALTH

7

natural beauty

r e g Gin

By Nellie Palmer

G

inger is incredibly versatile. It has long been used in Chinese medicine to treat a whole range of ailments and conditions. In some Eastern cultures, particularly in Japan, slices of ginger are eaten between dinner courses in order to clear the palate.

In Western culture, ginger is often used to prevent travel sickness and morning sickness during pregnancy. It is also sometimes used to treat colic, flatulence, and other stomach and intestinal disorders. In cooking, fresh root ginger, dried ginger, or ground ginger can be used to add a spicy tang to sweet or savory dishes.

The oil from ginger is also sometimes distilled so it can be used in perfumes. Here are five health and beauty benefits of ginger: 1. Ginger can stimulate hair growth by improving blood circulation. Finely grate a small piece of fresh ginger and then extract the juice by passing it through a fine sieve or piece of cheesecloth. Mix the ginger

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INSPIRE HEALTH

juice with a little avocado oil and massage into your scalp.

Leave for 30 minutes before washing out.

2. Ginger may provide relief from migraine headaches and the accompanying symptoms. Research has been conducted into the affect of ginger on migraines and the results have been encouraging. Ginger is thought to help by stopping prostaglandins from causing the dilation of blood vessels, which is a common cause of migraines.

3. Including fresh ginger as a regular part of your diet could help to alleviate the pain of arthritis. Ginger is an anti-inflammatory and has been successful in helping to relieve the pain and inflammation of arthritis in some people. The effect is cumulative, so you need to eat the spice regularly to feel the full benefits.

4. Ginger can boost your immune system and help to fight off colds and infections. For an immune-boosting drink, infuse some slices of fresh ginger in a cup of boiling water, and

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add a squeeze of lemon and a spoonful of honey for additional benefits. The drink can also help to clear your sinuses and settle your stomach.

5. Ginger can help to clear spots and treat acne.

Finely grate a piece of ginger and extract the juice using a sieve. Dab the juice directly onto spots, pimples and areas that are prone to acne. Leave it for thirty minutes before rinsing off with cold water.

One tablespoon ginger 1. juice, 2 tablespoons aloe vera and 1/2 tablespoon honey.

1 tablespoon ginger juice and 1 tablespoon olive oil.

Brewed green tea and grated ginger.

2.

3.

Mix ingredients of each remedy. Apply to your face with a cotton ball. Leave on for 5 minutes. Reapply once a week.

YOUR SOUL

5

HEALTH BENEFITS OF

THREE ACNE REMEDIES MADE WITH GINGER

advertorial

AV O I D

BURN O U T !

By Elizabeth Impastato

The new school year usually helps get families back into a more predictable pattern. This usually means every day of the week is booked with after-school activities for the children. The carpool rides and bus stops are full of parents waiting with their children. The week is full of hurry up and wait for the parents.

In the workplace, parents know how to work as a team to get a project done. The same concept can help families during the busy school year. Each person plays a role in the family every day. How do you avoid BURNOUT for each family member on your team? What can parents do to keep the momentum rolling in a positive direction?

It is important for parents to spend quality time together. Set aside a time and day each week to stay connected with each other outside of the children.

Parents need to have individual quality time, some call “ME TIME!” The amount of time spent during the week with each other and separately can be as little as three hours. The goal is to take small breaks from the fast-paced week.

Try something new during your time together.

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exercise

Fab Fads FITNESS

By Anthony Baker

G

etting fit and staying in shape is incredibly important to people of all ages, especially in the 21st century. Even though only approximately 15 percent of Americans belong to an actual gym, more people are getting involved in outdoor fitness activities as well as joining yoga studios and Pilates.

Certain fitness fads are incredibly popular and effective for weight-loss, endurance and strength. The first of these major fitness fads is hot yoga.

Often called Bikram yoga, hot yoga is taught in a studio with the heat turned up to 90 degrees or more.

Hot yoga is helpful for increasing flexibility and cardio. Even though you are engaging in a rather typical

yoga routine, it is much harder for your heart rate to maintain a normal level while enduring the heat. One of hot yoga's most desired benefits is the detox your body will receive. All that sweating will help to clean out your system and purify your organs and muscles.

Another popular current fitness fad is Zumba by Beto Perez. Zumba is an exciting, calorie burning dance exercise that blares music, typically with a Latin flare. These classes are usually taken in a gym with a certified instructor, but can also be purchased on CD to get a work out in your living room. Typically an hour long, Zumba is great for men and women of all fitness levels who want to sweat while having a blast. The dance styles

Zumba is an exciting, calorie burning dance exercise class, typically with a Latin flare. are a combination of salsa, hip-hop, tango, meringue and more. The choreography is fun and incorporates strength movements to help promote muscular endurance.

One of the most highly ravedabout fitness programs right now is Insanity created by Shaun T. The Insanity workout is a variety of high impact workouts that shred calories and build cardio endurance fast.

Insanity is quite difficult and requires the individual to be able to push past their physical and mental boundaries in order to keep going, even when they feel the need to quit. Plenty of fitness experts find the Insanity program to be fun, addictive and super effective.

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Hot yoga, Zumba and Insanity are just a few of the top exercise programs that are all the rage right now. Luckily for some people with gym memberships, they can take all the classes whenever they are available at their fitness center. Otherwise, many programs can be purchased online and you can work out to the videos in the comfort of your own home.

HOt Yoga, often called Bikram Yoga is taught in a studio with the heat turned up to a minimum of 90 degrees.

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feature

f o h t a e A Br r i A h s Fre

By Christian Dischler

HOW TO BEAT LUNG CANCER

T

his holiday season we're all thankful to be approaching the end of 2020. But for cancer, there is no downtime, and it's important to stay ahead by keeping ourselves informed.

November is Lung Cancer Awareness month, and knowing your risk factors is paramount to beating cancer. Dr. Scott Bermudez, an oncologist at Mary Bird Perkins Cancer Center, discussed identifying cancer risk and how a recent medical advancement provides the best chance for survival: a low-dose CT scan (LDCT).

“With lung cancer, it's rarely ever discovered at an early stage,” said Bermudez. “If it's picked up early stage, survival is well over 90 percent, but by the time you start showing symptoms it's not early stage by definition, and that's part of the reason that LDCT scans play such a role in detection.”

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INSPIRE HEALTH

“Chest X-rays have never been shown to be useful for screenings,” Bermudez said, which only allow for detection of larger tumors. The LDCT scan detects abnormalities much smaller. This provides a huge advantage in surviving cancer because it opens up treatment options before the cancer has a chance to spread.

However, LDCT scans aren't for everyone.

“LDCT scans use low-dose radiation, meaning less than a diagnostic CT scan. But not everyone qualifies for that screening. It's only high risk patients, and there are strict definitions of who is considered high risk,” Bermudez explained. “If you're over 55 and a smoker of at least 30 pack years–defined as smoking one pack a day multiplied by how many years you've smoked–then you should consult your primary care physician to see if you qualify for a

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LDCT scan.”

Recognizing your own risk can sometimes be a confusing task.

“It can be difficult for patients to figure out exactly what risk category they're in. The key thing I would encourage people to do is discuss it with their primary care physician. If they have that smoking history, and even if you aren't 55-77, there's wiggle room. The key is to talk to your doctor.” Bermudez said.

Clear communication with your medical provider, smoking cessation and knowing the risks associated with lung cancer are integral assets to keeping you ahead of the cancer curve. Combining this information with the early detection benefits of a LDCT scan will help you remain in the 95 percent of lung cancer survival.

For more information on lung cancer, risk categories and LDCT scans, visit MaryBird.org or NCCN.org.

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eat fresh

5

SCIENCEBACKED HEALTH BENEFITS OF

s o d a c o v A

By Katherine Tallichet

A

vocados are one of the few fruits that are high in fat, specifically monounsaturated fat, the heart-healthy kind that many dietitians recommend. Avocado used to be called the alligator pear because of its bumpy outer texture, and while you might love it for its creamy texture; this popular fruit also has surprising benefits. Here are five health benefits of avocado you should know about.

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1.

Avocados Fight Inflammation Inflammation is a driving force behind a number of chronic health problems, including cardiovascular disease, type 2 diabetes and cancer.

There aren’t many health problems that inflammation doesn't contribute to. With inflammation being such a threat to health, avocado is a helpful and healthy addition to the dinner table. It contains antioxidants with anti-inflammatory properties and oleic acid, one of its fatty acids that helps keep inflammation in check.

Good for Eye Health Vision is important to humans, but eye diseases such as age-related macular degeneration rob people of their ability to see clearly.

Sadly, the risk of developing macular degeneration is 30 percent by age 75. So how can you lower your risk?

A healthy diet, moderate exercise and not smoking are lifestyle habits that may lower the odds; but eating more avocado might give you an edge too. They contain nutrients called carotenoids that support the health of the retina, the portion of the eye affected by age-related macular degeneration. What a delicious way to help prevent loss of vision!

Beneficial for Weight Control A cup of avocado contains 10 grams of fiber, giving it the highest fiber content of any fruit. A study published in Obesity Reviews found consuming more dietary fiber reduced appetite by 5 percent, lowered long-term energy intake by 2.6 percent

2.

and reduced body weight by 1.3 percent. They also contain healthy fats and proteins that reduce sugar cravings. Avocados are nutrient-dense and packed with antioxidants. When you're trying to lose weight eating less can help, but you need to consume more nutrient-dense foods to prevent nutrient deficiencies.

When you combine the satiety benefits of avocados with their high nutrient density, it's easy to see why they're a weight loss friendly food.

Lower Risk of Cardiovascular Disease A diet rich in avocados may lower the risk of cardiovascular disease. Despite their high-fat content, studies show that the heart-healthy monounsaturated fats in avocados lower LDL-cholesterol, the type linked with a greater risk of cardiovascular disease. Studies also show that adding more avocado to the dinner table, especially if you use it as a replacement for starchy vegetables and processed carbohydrates, may improve insulin sensitivity and how the cells in your body handle glucose. Since

4.

insulin resistance and elevated LDL-cholesterol are both risk factors for cardiovascular disease, you're doing something good for your heart when you bite into one.

Avocados Enhance Nutrient Absorption One nutritional fact about avocados that many people don't know is that they boost the absorption of certain nutrients when you eat them with other foods.

The monounsaturated fats in avocado help you absorb more of the beta-carotene, an antioxidant nutrient and precursor to vitamin A, from orange vegetables and leafy greens. An Ohio State study found that people who ate around 5 ounces of avocado with carrots and tomato sauce absorbed more of the beta-carotene available in these foods. So add avocado to your next

5.

salad for optimal nutrient absorption.

The Bottom Line Avocados have a creamy texture that makes them irresistible. They're a natural for salads, wraps and sandwiches. You can use avocado as a sandwich spread and replacement for butter.You’ll get hearthealthy monounsaturated fats when you make this substitution, making it a smart and healthy move.

Try cutting an avocado in half, removing the pit and filling the space with fresh chicken or tuna salad.You can even open one up and spoon the inner flesh out with a spoon with a sprinkle of sea salt for added flavor.

You'll find many uses for the versatile avocado and you can rest assured that you're getting lots of great benefits.

Use Avocados as a sandwich spread.

3.

INSPIRE HEALTH

15

All We Want

FOR CHRISTMAS IS #NEAUX CANCER RICH MAUTI CANCER FUND

By Christian Dischler

“The impediment to action advances action. What stands in the way becomes the way.”

—Marcus Aurelius.

R

ich Mauti, a former National Football League standout with the New Orleans Saints and founder of The Rich Mauti Cancer fund, understands success arises in the aftermath of failure.

His story embodies the writings of philosophers long ago, and illustrates the strength and potential of humans throughout history.

In 1978, Mauti entered his second year in the NFL. His job was dangerous as a contact sport.

It meant risking his health on every play, but getting tackled wasn't what knocked him off balance. It was his father's cancer diagnosis.

“When you find out someone in your family has cancer, you know nothing about it and you feel lost.

I didn’t know where to go, I didn't know what to do,” Mauti said. A year later his father passed away.

“To this day that’s stuck in my head as to why we’re where we are, and what we’re getting ready to do.”

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Mauti converted this adversity to enact change and created the Rich Mauti Scramble Against Cancer Golf Tournament.

“I wanted the money we raised to go directly to the patients in need, so we decided to do our own 501(c)(3) in 1981, the Rich Mauti Cancer Fund, and keep all the funds in the state of Louisiana. We’re a 100 percent volunteer run non-profit, and I was conscious of the foundation being as pure as it could be,” the Mandeville resident said.

The tournament continued to serve the Louisiana cancer community until Hurricane Katrina. But again, Mauti identified the obstacle in his path and created an opportunity. The Rich Mauti Tennis Classic, an annual fundraising event held in Covington, LA, was born.

Now heading into their 40th year, new energy surrounds the organization. Mauti and his wife Nancy, with their kids, Patrick, Rachel and Michael, join forces to each contrib-

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ute a unique skill set. The result is a re-branding of the organization as the Mauti Cancer Fund, and their first priority is a new initiative called #NeauxCancer.

“I know what I felt like when I was told that my dad had cancer. I didn’t know who to call. I want a comprehensive phone call where you can find out anything. Find every hospital and doctor that’s in town; get feedback and say, 'Okay, this is what I have. What did you do, how did it

work? Who are the best people to see?'” Mauti explained. “That's the objective of #NeauxCancer. To be a comprehensive, community-based fundraising organization available to everyone that's in need.”

It's an ambitious project, and enlisting the help of the family provides a unique quality to the new look cancer fund. Rachel Mauti and Richard Taubin of MPRESSED Media have spearheaded the re-brand and overhaul. Michael and Patrick Mauti have brought their expertise in the CBD field, adding a layer for alternative health solutions. #NeauxCancer gives the fund a platform to branch out while tying everything back to its core principle.

“That will be at the top of the mountain and we’ll be able to put other organizations and categories under that,” said Mauti, discussing intentions to incorporate several divisions under the #NeauxCancer tagline.

Those efforts will include changing legislation for alternative cancer treatments, creating a database of healthcare information and local specialists, providing a support system for affected families and creating a CBD product line for alternative solutions.

“It’s a one-stop-shop that will be comprehensive and include all cancer related services, doctors, clinics and interactive elements like blogs and social media. We want to give hope.

When you hear the word cancer, a switch flips that it’s terminal. We want to change that. We want to say, yes it’s a challenge, but here are the tools to help you and your family get through this. And it starts with the right resources and attitude,” said Mauti, detailing his vision for #NeauxCancer.

“I'm open to new ideas. I don't want to get locked in. So it’s exciting to have four or five heads working on this. I know it's going to be impactful for our community,” said Mauti. “We’re also excited about our partnership with Ochsner and St. Tammany Health System. That’s

going to be a great collaboration moving forward.”

The upcoming year brings excitement for the Mauti Cancer Fund, which to date has generated over $3.5 million. Mauti, a pioneer in cancer funding, appreciates the path and people which led him to this moment.

“I wouldn't be here without the people that helped along the way, for nothing, on a volunteer basis because they believe in our cause, because they want to help. But along the way maybe half have passed away. That drives our determination further.

– ’How are we going to help the next person so they don’t have to go through this? How do we reach more people?’ That’s where a lot of our drive comes from. Seeing, feeling and getting to know the people going through this,” he said, his voice emotional.

“It’s all about attitude. It’s not what happens to you, it’s how you react to what happens to you. You build a mountain one pebble at a time.”

Over his career, Mauti has been transforming adversity into opportunity, collecting pebbles for the foundation of his mountain and creating connections with his community.

Now he and his family are ready to reach heights unheard of and create far-reaching, comprehensive support for a community in need.

Visit MautiCancerFund.org to volunteer, donate or find out more.

INSPIRE HEALTH

17

recipe

p u o S Corn

Makes about 8 servings

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)

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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!

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healthy body

e t a l o c o h C k r a D

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.

By Amber King

A

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 closely tied to

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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.

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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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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, 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

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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

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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.

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advertorial

What is

? n i a P I LIKE TO THINK OF PAIN AS YOUR BODY’S CHECK ENGINE LIGHT.

By Dr. Aaron Dutruch

WHEN WE SUFFER PHYSICAL PAIN, IT IS OUR BODY’S WAY OF TELLING US THAT SOMETHING ISN’T MOVING THE WAY THAT IT’S SUPPOSED TO. AS A CHIROPRACTOR, MY JOB IS TO USE MY EXPERIENCE AND KNOWLEDGE IN ANATOMY, PHYSIOLOGY, BIOMECHANICS, BIOCHEMISTRY AND NEUROANATOMY TO DIAGNOSE WHAT BREAKDOWN IN THAT PROCESS IS CAUSING YOU PAIN. ONCE WE’VE FIGURED OUT THE CAUSE OF THE PAIN, WE CAN ADDRESS IT BY REBUILDING THOSE PROCESSES.

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J O INT P AI N :

One of the primary tools I use to treat joint pain is the adjustment. The chiropractic adjustment is designed to safely and efficiently move joints that aren’t moving appropriately through a normal range of motion. In my clinic, I start with a gentle procedure and can move to a traditional chiropractic adjustment if needed. If you are scared of the “popping and cracking” that comes with the traditional chiropractic adjustment, Premier Chiropractic is the place for you.

D ISC/ N E R V E P AI N :

When you injure your spinal discs or nerves, it can cause a variety of symptoms, including numbness and tingling, or even shooting pain (such as in sciatica) down the arms or legs. When treating patients with these symptoms, I often use a decompression table. This table is designed to help pull the pressure from the spinal nerves allowing the discs to heal, and it can help patients find relief while avoiding surgery.

M U SC L E P AI N :

Muscle pain can be caused by many things, but a massage is something that can always help. I have a licensed massage therapist on staff that does an amazing job of pinpointing muscles that are the primary source of a patient’s chronic stiffness and soreness.

Through a variety of techniques, she

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is able to decrease that pain while increasing range of motion.

It’s a good idea to come by Premier Chiropractic and discover the root of the problem. Avoid the use of medication to get yourself back to a pain-free life, and enjoy doing the things you love to do.

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recipe

Dehydrated WINTER VEGETABLES

W

ith winter approaching and fall harvest in sight, having a variety of ways to store vegetables can be vital.

Freezing and canning are fine, but what about dehydration? Dehydrating vegetables is easy to do, even if you are not a regular gardener with a dehydrator. Since root vegetables are mostly water and fiber, it’s fairly easy to rehydrate vegetables for soups on cold winter days. Simply follow the instructions we found at www.seedtopantry.com and be on your way to preparing dehydrated vegetables for your snacks, casseroles and soups.

How to Dry Veggies in the Oven • Set your oven to 140 degrees or its lowest setting (some ovens won’t set below 170).

• Use the convection setting if available. The convection setting mimics a food dehydrator by circulating heated air in the oven and reducing the drying time needed.

• Cut vegetables into bite-sized pieces.

• Blanch raw vegetables until crisp-tender. Rinse to cool.

• It is not necessary to blanch raw onions, mushrooms, greens, zucchini or peppers.

• Raw vegetables that must be blanched before drying include carrots and other root vegetables, broccoli, cauliflower and winter squash.

• It's possible to blanch small amounts of vegetables in the microwave.

• Frozen vegetables that have been thawed may also be dehydrated.

Blanching is not necessary for vegetables that have been previously frozen.

• Cover a large baking sheet with parchment paper. The National Center for Home Food Preservation recommends placing a cooling rack (like those used for cookies) on the baking sheet and placing the cut vegetables on the rack. However, you can spread the cut veggies directly on the baking sheet.

• Dry vegetables until they are brittle, occasionally turning the vegetable pieces. Timing varies, although usually

takes a bit longer than it would using a food dehydrator. Using the oven set on 140 degrees with the convection setting, the above vegetables all took less than 6 hours to completely dry.

• Vegetables dried in the oven don’t have to be conditioned like dried fruits as they are dried until brittle, not leathery.

Uses for Dehydrated Vegetables • Make your own soup mixes.

• Add dehydrated vegetables to purchased soups.

• Use dehydrated vegetables when making casseroles.

• Dehydrated vegetables are perfect for camping or backpacking meals.

• Make your own vegetable powders from dried veggies. Vegetable powders can be used for: • Broth powders • Homemade pasta • Adding nutrition to meals for picky children

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25 25

pets

Stop

Your Cat from Trashing the

CHRISTMAS TREE

By Annie Franklin

Cats and Christmas trees can be an impossible combination. Cats love to climb, they are attracted to things that shine and love to pounce on anything that dangles.

With a bit of forethought it is possible to have both a Christmas tree and a cat at least minimize the potential for damage.

These six tips should help stop your cat from attacking your Christmas tree.

1

Strategically position the tree Make sure your tree is in a secure position and the stand is stable. If you place the tree in a corner it's less likely to get knocked over. The same applies if it's far away from tables, chairs or anywhere high enough for your cat to use as a launch pad. Smaller trees are also less likely to topple over.

2

Distraction Place cat goodies like a scratching post or cat tower in the room. Add kitty gifts containing catnip to keep your cat interested in that part of the room, rather than in the Christmas tree. Any time

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your cat looks like they are going to head for the tree, distract them with a jingling bell or squeaky toy to divert them.

It's also a good idea to make sure that no cat toys or treats are left under the Christmas tree. If you have a gift for your cat, especially something that it might be able to smell, don't leave it under the tree or you may be inviting trouble.

3

Scent the tree Cats tend not to like citrus scents so giving the branches an essential oil spritz before decoration may help keep kitty away. Other suggestions include a vinegar spritz or scattering citrus peel around the base.

4

Secure the Christmas lights Twinkling lights are a magnet for cats, so if you must have them, make sure they are

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secure. Wrap them closer to the trunk rather than have them dangling in a reachable position. You could also tape the wire down or use a sturdy cable tie for any slack.

5

Avoid tinsel and glass ornaments Some decorations will be too tempting for your kitty, and dangerous. Glass baubles, glitter, decorations that attach with wire and tinsel all fall into this category.

Broken ornaments, wire and tinsel could cause serious damage if ingested. Think about more natural ornaments made from wood and tied with string, or paper, felt and silk decoration alternatives.

6

Double-sided sticky tape and aluminum foil Cats don't like the feel of anything sticky on their paws, so a layer of double-sided tape around the base of the tree should stop most cats from trying to climb it. This isn't fool proof, as some cats will jump over the tape, but in combination with the other suggestions it may work to ward off your cat. Aluminum foil works on a similar principle - cats tend not to like the feel of it under their paws.

It may not be possible to completely deter a determined kitty.

But these tips should at least help to make your Christmas tree less likely to be trashed by your cat.

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Avocado VEGAN CHOCOLATE

recipe

PUDDING

By Nellie Palmer

Vegan chocolate avocado pudding is the real "no guilt" pudding. The ripe avocado makes a creamy replacement for milk or heavy cream. The combination of cacao powder, pure maple syrup and Madagascar vanilla turn the creamy avocado into a delightful rich chocolate pudding. Raspberries will help mask the avocado flavor and can be replaced with blueberries or cherries. Taste the pudding as you make it and adjust the ingredients to your liking.

 Ingredients • 1 avocado (ripe) • 2 tbsp cacao powder • 3 tbsp pure maple syrup • 1 tsp Madagascar vanilla • Pinch of salt • 2 tbsp water (or more as needed to blend) • 1/8 cup fresh or frozen raspberries, blueberries or cherries • Cacao nibs and berries for garnish  Directions  Scoop the flesh of the avocado into a food processor or blender.

Add in the cacao powder, maple syrup, vanilla, salt, water and berries.

Blend until smooth.  Taste the pudding and add more maple syrup, cacao, vanilla or berries, if needed.  You can serve this right away, or put it in an airtight container in the fridge to chill.  Leftovers can be stored in small jelly jars in the fridge for up to 48 hours. The pudding can sometimes separate, but stirring it should restore the texture.

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27

super food

s e i r r e B a v u h Uc

BEAUTIFUL PACKAGES OF GOODNESS

By Katherine Tallichet

T

he uchuva berry is packed full of vitamins, minerals and antioxidants. Unlike other supposed superfruits, the uchuva is available fresh and tastes great. Grab a handful of delicious uchuvas and treat yourself to a nutrient-dense, low calorie snack that comes in its own packaging.

The uchuva is also known as the Cape gooseberry, physalis, golden berry and Inca berry. It’s a small fruit up to an inch in diameter and comes in a papery sheath that looks like a tiny lantern. Uchuvas are yellow or orange when ripe and contain lots of seeds. They are sweet and tart at the same time, tasting somewhere between a ripe tomato and a pineapple.

Because uchuvas come in their own casing, the berries are free of pesticides and chemicals. A serving of uchuvas weighing 140 grams contains only 74 calories but contains 20 percent of your daily vitamin A and 26 percent of your daily vitamin C. Uchuvas also have B vitamins, calcium and iron.

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Uchuvas are rich in melatonin, an antioxidant hormone that may protect against degenerative diseases such as Alzheimer’s. The fresh berries are believed to be anti-inflammatory, and also contain withanolides, which have anti-carcinogenic properties.

Uchuvas are tropical but come from high-altitude areas of Peru and South America. This means that you can grow your own uchuvas easily during the summer. Plant the 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.

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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.

t are sweem s a v u e h c a U at the ste t r a t d n a tas time anredbetween e somewhom ato and a t e p i r a . pineapple

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