INSPIRE
Empowering Natural Living
REDUCE SKIN SENSITIVITY WHAT NOT TO FEED YOUR ADHD KID
Keto chocolate chip brownies
STOP LIVING A
HALF A**ED
Life!
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
1
contents issue 52
3 SUPER FOOD Aniseed
5 RECIPE
Hot Apricot Jam
6 NATURAL BEAUTY
Reducing Skin Sensitivity
7 FASHION
Eco Friendly Bamboo Clothing
10 HEALTHY BODY
19 PETS
Don't Let Your Dog Eat Cat Food
20 DISCOVER
Improve Sleep With Acupuncture
21 HEALTHY DESTINATIONS Glamping
22 MIGHTY KIDS
Weight Gain That's Not Fat's Fault
Foods to Avoid Feeding Your ADHD Child
12 RECIPE
24 GARDENING
Tenderloin With Aniseed Glaze
13 RECIPE
Keto Chocolate Chip Brownies
Welcome Bees to Your Outdoor Space
26 HEALTHY MIND
Why Mindfulness Matters
THE SEVEN BIG REASONS TO PRACTICE
Weight Training
2
INSPIRE HEALTH
8
16
STOP LIVING A
HALF A**ED
Life!
APRICOTS
14
super food
d e e s i n A By Christian Dischler
ANISEED PERVADES OUR HISTORY BOOKS AS A MULTI-PURPOSE HEALING COMPONENT. ORIGINALLY CULTIVATED IN THE MEDITERRANEAN, THIS NATURALLY SWEET SEED IS NOW GROWN ALL OVER THE WORLD AND FOUND IN COUNTLESS CUISINES. A member of the same species as cumin, this superfood is often used to infuse soups or enhance baked goods with its unique flavor profile. And while it wasn't always called a superfood, its benefits are well documented in Ancient Rome. It was commonplace for the wealthy Romans to gorge themselves on illustrious feasts. At the meal's end, cakes infused with aniseed were served to ease digestion. Its licorice flavor made the spiced cakes a delicacy, but the aniseed's true value lies in it's medicinal properties. From treating issues like nausea, asthma and vomiting, to providing a natural anti-inflammatory and antibacterial boost to our bodies. This unassuming superfood takes spicing up a favorite dish to another level.
Whether suffering from IBS or heartburn, acidic foods can have a negative and lasting impact on our digestive tract. Aniseed boasts a healthy amount of the phytonutrient anethole, which is linked to relaxing our parasympathetic nervous system. This system is in charge of regulating our digestive tract. Providing it with a supportive nudge from aniseed allows our body to self-treat colic conditions, chronic indigestion and constipation. It also relieves tightness in our muscles, easing our gastrointestinal stress and even providing relief for menstrual cramps. Chances are your favorite herbal tea when you're sick includes aniseed as an ingredient. This is because its full of antioxidant vitamins and anti-inflammatory properties that induce a calming effect on our respiratory tracts. Reducing swelling in the air passages that dictate breathing is a significant relief for the common cold, but also for those who suffer from asthma. By giving our bodies added support through all-natural remedies, we provide comfort to those strained systems,
and offer respite to the rest of our body's important functions. Introduce aniseed into your pantry and experience the plethora of health benefits this superseed provides. Use it to add layers of flavor to your favorite savory soup recipe, steep it with hot water to make a homemade remedy for nausea or a cold, or take a hint from the Romans by serving a delicious aniseed baked good after your next feast. You'll be pleased with the intense flavor it can bring to an otherwise ordinary dish, and the all-natural boost it will provide your overall health.
editor’s letter M A G A Z I N E
Be Wel l! Thank you for picking up a copy of Inspire Health Magazine. We have a lot of new ideas in store for you and hope you enjoy reading them. Inspire Health is educational. We want our readers to learn something from every article. Our researchers and writers work tirelessly to find cutting edge topics and ideas that benefit our readers. You will find that our series of Super Food articles focus on healthy spices. Our Eat Fresh article has fresh foods with healing properties. Healthy Destinations always showcases ideas for getting away to rejuvenate and relax. We hope you continue to keep your family safe and healthy. Even if you take away one healthy idea from this issue, we hope you will use your new knowledge to make your life better. Be well, Eat Apricots, Suzanne Fox sfox@igofox.com
executive publishers
Hal G. Fox & Suzanne Polk Fox
managing editor Suzanne Polk Fox
copy editor
Christian Dischler
contributing writers Dr. Marty Alexander Tess Booker Ryan Carlton Patricia Danflous Christian Dischler Dr. Kristie Chet McDonahue Caitlyn McKey S. J. Merens Nellie Palmer Whitney Price Peter Swift J. L. Thompson
cover photo by Wendy Yalom
creative team production & 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.
© 2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)
Find us online!
4
INSPIRE HEALTH
www.inspirehealthmag.com
recipe
t o H
APRICOT JAM By Nellie Palmer INGREDIENTS • 3 1/2 pounds fresh apricots • 6 tbsp fresh squeezed lemon juice • 2 or 4 red hot chili peppers (depending on desired heat), seeded (can replace chili peppers with any hot red pepper) • 1/4 cup rice vinegar (1/8 cup if using 2 peppers) • 1 package (1 3/4 ounces) powdered fruit pectin • 7 cups Swerve sugar replacement DIRECTIONS P it and chop apricots; place in a Dutch oven. Stir in lemon juice. Place on lowest heat setting and let simmer. P lace peppers in a separate sauce pan with the rice vinegar. Bring to a boil then simmer until the vinegar reduces. Place in a blender and blend until the peppers are at a desired consistency. Add to the apricots. S tir in pectin. Bring to a full rolling boil, stirring constantly. Stir in sugar; return to a full rolling boil. Boil for 1 minute, stirring constantly. R emove from the heat; skim off foam. Ladle hot mixture into hot sterilized half-pint jars. Wipe rims and adjust lids. Process for 5 minutes in a boiling-water canner. For best results, let processed jam stand at room temperature for 2 weeks to set up. inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
5
natural beauty
REDUCING SKIN
SENSITIVITY By J. L. Thompson
A
lot of people have problems with their skin when they use certain skincare products or makeup. Because of this sensitivity, they avoid those products in the future, figuring that this will solve the problem. However, the reason for the skin sensitivity is often less a matter of the products themselves and more a matter of bad skincare habits. If you break out in rashes or zits after using a skincare or makeup product, it is a good idea to figure out if your reaction is actually a reaction to those products or if it is really caused by something else. After all, you can't take care of the problem if you don't understand the cause. Read on to learn skincare tips that could make your skin less prone to breaking out.
Hydrate Your Skin If your skin is prone to dryness, it is also more prone to developing rashes. Drink at least eight glasses of water a day, and apply a hypoallergenic moisturizer daily to keep your skin moist. Properly hydrated skin resists cracking and keeps allergens from getting inside where they can cause problems.
Be Careful of Air Conditioning and Heating Your skin may also need protection inside. If your home has air conditioning or forced air heating, you will need to be vigilant about keeping your skin moisturized. Both of these kinds of temperature control can dry out your skin. Drink plenty of water and apply moisturizer frequently.
Eat Food that's Good for Your Skin Eat plenty of fruits and vegetables. Not only do they help keep your skin hydrated, they also contain plenty of vitamins and minerals that help keep your skin healthy. Avoid eating a lot of spicy food or drinking a lot of alcohol or caffeinated drinks, because these things can make your skin more sensitive.
Avoid Skin Products with Synthetic Fragrances and Artificial Colors Fragrances and dyes are in skin care products because they supposedly make the products more appealing. They do not actually do anything for your skin, though, and they can even cause allergic reactions, making your skin more sensitive. Avoiding skincare products and makeup because they make your skin break out is not taking care of your skin problem, it is just avoiding the problem. If you take better care of your skin, you might not only avoid bad reactions to these products, you can also reduce the risk of sudden rashes and acne breakouts from other causes. Try these skincare tips and see if they make your skin problems go away. However, a persistent skin problem that does not respond to anything is a matter for a dermatologist.
Limit Your Exposure to the Sun Sun exposure can make sensitive skin more prone to reddening and cracking. Make sure to apply sun protection whenever you go outside. Using umbrellas, hats, and sunglasses will also protect your skin from getting too much sun.
6
INSPIRE HEALTH
fashion
ECO-FRIENDLY
o o b Bam g n i h t Clo
T
By Peter Swift
he desire for sustainable, eco-friendly living is growing across all areas of society, but the fashion industry in particular has recently attracted a lot of criticism for lagging behind. From the waste of disposable fashion to the dubious ethics of thirdworld production facilities, clothing has a lot of progress to make with its environmental credentials. One of the ways the industry is starting to change for the better is through offering fabrics made from bamboo, which produces one of the most sustainable forms of natural fiber available. But for all its eco-friendliness, the idea of wearing bamboo clothing can seem strange to some people, sounding like a trade-off between comfort and environmental integrity. Nothing could be further from the truth. Here's why bamboo fiber makes an excellent clothing material, even if you ignore its unbeatable sustainability strengths.
Amazingly Soft Texture If the thought of bamboo conjures up images of tough, scratchy grasses, then you needn't worry about bamboo clothing being uncomfortable. Once the plants are processed into fiber, the fiber's rounded shape and smooth underlying structure makes material that's incredibly soft and comfortable to wear. Fresh and Airy Feeling Bamboo fiber is filled with microscopic holes that provide excellent ventilation, keeping you feeling fresh for longer. What's more, these holes give bamboo a natural wicking effect that draws moisture away from your body and into the air, for longer-lasting comfort in warm conditions. Great Insulation Those microscopic holes provide another benefit too. In cooler weather, they pro-
vide high levels of insulation against the chilly air, making bamboo a great lightweight inner or outer layer. Hypoallergenic Properties Unlike some other clothing fibers like cotton or polyester, bamboo is hypoallergenic. This means it doesn't trigger any allergic reactions in the vast majority of people, even those with sensitive skin. If your clothes often leave you feeling itchy or sore, then bamboo may provide a solution. High UV Protection Bamboo clothing can filter out up to 97.5% of damaging ultraviolet (UV) rays from sunlight. Combine this property with its excellent ventilation and lightweight comfort, and bamboo is the perfect
n Bamboo clothing ca % of filter out up to 97.5 et (UV) damaging ultraviol . rays from sunlight
material for wearing on hot, sunny days. Easy to Clean and Stays Crease-Free Bamboo clothing is simple to wash and stands up well to heavy wearing, but it's also highly crease-resistant to remove the need for ironing. Bamboo clothing is almost impossible to wrinkle or pull out of shape, making it a durable and convenient choice for daily wear. The environmental credentials of bamboo alone make it an attractive alternative to cotton or synthetics. But when you add in all the other benefits, it's clear that clothing made from bamboo fiber is heading for a bright and sustainable future.
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
7
exercise
THE SEVEN BIG REASONS TO PRACTICE
t h g i e W g n i n i a r T By Ryan Carlton
BY REPUTATION, IT MIGHT BE ASSUMED THAT WEIGHT TRAINING IS SOLELY THE DOMAIN OF SUPER-BUFF FITNESS FANATICS. IN REALITY, STRENGTH TRAINING IS ONE OF THE BEST FORMS OF EXERCISE THERE IS–FOR EVERYONE. ANYONE WHO CARES ABOUT THEIR HEALTH AND WELLBEING SHOULD DO SOME WORK WITH WEIGHTS. READ ON TO FIND THE SEVEN POWERFUL, IMPORTANT REASONS TO TAKE UP WEIGHT TRAINING.
8
INSPIRE HEALTH
1.
IT SLOWS AGING. While the negative effects of aging can never be stopped, they can be mitigated. Muscle mass decreases as the years pass. The best way to counteract this trend is to practice strength training. Besides fighting frailty and weakness, working with weights also helps maintain balance and coordination. STRONGER BONES. You can't directly strengthen your bones. Instead, bones becomes stronger and larger as muscles grow (albeit at a much slower pace). Lifting weights will increase bone density, making the skeletal system stronger and more resistant to fractures. Having strong bones becomes ever more important as the years pass and age-related conditions like osteoporosis become a greater risk.
2.
3.
IT BURNS CALORIES. Working out with weights doesn't get the heart pumping nearly as much as does aerobic exercise. However, it still does burn a decent amount of calories–and every bit helps. In addition, greater muscle mass results in a faster resting metabolism. Muscle cells burn calories at a relatively high rate even when the body is not undergoing exertion. YOU'LL LOOK BETTER. We all care about how we look. Pretending otherwise is pointless. Gaining muscle is one of the best ways to become more attractive. While this is particularly true for men, women also look better with a stronger, more toned body. Being attractive extends beyond simply how you look in the mirror, as well. Looking good increases confidence and self-respect.
4.
5.
PROTECTION FROM INJURY AND PAIN. A stronger body is more capable of resisting injury. Many common injuries and conditions occur at least partially because of weak, inadequate muscles. For example, chronic back pain is often the result of muscles that are incapable of properly supporting the lower back. YOU'LL BE HAPPIER. Weight training, like any exercise, is an incredible way to enhance psychological wellbeing. That's because working out triggers the release of endorphins, the brain chemicals associated with positive emotions. Exercise is thus the best natural stress reliever there is. Overcoming challenges also enhances psychological resilience.
6.
7.
GREATER STRENGTH. Obviously, the most direct benefit of weight training is added strength. Aside from the self-confidence strength can bestow, being stronger has practical, real-world advantages. Many common, everyday body movements depend upon bodily strength. Think of carrying groceries, household chores, carrying children, or yard work. Everyone should be interested in healthy living–and everyone interested in healthy living should be interested in weight training. Doing weight work is simply one of the best ways to enhance the body's abilities, maintain health and aid wellbeing.
Strength training is one of the best forms of exercise there is–for everyone.
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
9
healthy body
WEIGHT GAIN THAT'S NOT
FAT'S FAULT
By Dr. Kristie
Y
You Ate Too Much Salt
can take several days for the excess water to subside. What's the solution? Drink more water and reduce your sodium intake. Drinking more water may seem counterintuitive, but consuming water helps your body flush out excess sodium. As that happens, your weight will drop. Keep tabs on how much sodium you're consuming by limiting restaurant meals and reading the label of processed foods to see how much sodium they contain. Even better, stick to whole, unprocessed foods that are naturally low in sodium.
Did you eat a restaurant meal the day before? Restaurant fare is notoriously high in sodium and the same is true of ultra-processed packaged foods. After eating a meal that contains too much sodium, your body retains enough fluid to boost your body weight by a few pounds and it
If you wake up in the morning and are up a few pounds, question what you ate the day before. Consuming a heavy meal, like a holiday dinner, can increase your body weight by 2 to 5
ou look at the scale and see you're up three pounds and immediately go into panic mode. You've been eating right and staying physically active. Why is the scale inching higher? Before getting flustered, realize that weight fluctuates on a daily basis. It can go up or down by up to 5 pounds and those weight changes don't necessarily mean you've gained body fat. Let's look at some common reasons you may be up a few pounds that have nothing to do with acquiring body fat.
10
INSPIRE HEALTH
You Ate Too Much the Day Before
pounds. Part of the increase in weight comes from the weight of what you ate, but it's also water retention, due to sodium, and the impact of consuming too many carbohydrates. Your muscles and liver store carbohydrates as glycogen. Each gram of glycogen your body stores in your liver or muscles is attached to 3 or 4 grams of water. That's why your bodyweight
rises when you fill up your glycogen stores after a high-carbohydrate meal. It may take a few days to return to your normal body weight after a trip to a buffet or a large holiday meal.
It's Your Hormones If you're still having periods, you may have noticed you gain weight at certain times during your cycle. Also, taking supplemental hormones, such as hormone replacement therapy or birth control pills, can sometimes cause weight gain. Most of this weight gain is due to fluid retention rather than a rise in body fat. If you're not taking hormones, you will likely lose the extra weight as you progress through your cycle. Stress can also cause weight gain due to water retention by increasing the stress hormone cortisol. You might notice water weight gain and, if it's sustained, fat gains around the waist and tummy. Stress reduction is the best remedy for this type of weight gain.
surprised with the number the scale spits back at you.
You're Constipated If you're constipated, the unpassed food will add to your body weight. If you've ever weighed yourself before and after a bowel movement, you may have noticed that your weight drops by a few pounds. If constipation is a problem, add more fiber to your diet, drink more water and increase your activity to keep things moving. Most people don't consume enough fiber to maintain regular bowel movements.
When the number rises on the scale, it doesn't always mean you've gained body fat. Be prepared for daily weight fluctuations of up to 5 pounds from day to day and know that they're normal. Don't become too obsessed with the bathroom scale. Focus on being your healthiest instead!
You Started a New Medication A long list of medications can cause weight gain. Some of this weight increase is due to fluid retention, while other medications cause an increase in appetite or slow your resting metabolic rate, leading to a rise in body fat over time. Some medications that cause weight gain include anti-depressants, antihistamines, antipsychotic medications, corticosteroids and medications used to treat seizures. This isn't an exhaustive list, so always ask your physician if a new medication they prescribe causes weight gain. If your weight suddenly increases, check your medications. A number of medications can cause temporary weight gain including non-steroidal anti-inflammatory medications (usually due to water retention), antihistamines, prednisone, anti-depressants and other medications used to treat mood disorders, to name a few. Your weight should return to normal once you stop the medication, so you won't be inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
11
recipe
TENDERLOIN WITH ANISEED GLAZE By Nellie Palmer INGREDIENTS • 2 lb pork or beef tenderloin • 2 tbsp pink sea salt • 2 tbsp olive oil • 2 tbsp honey • 4 tbsp strawberry balsamic vinegar • 1 cup chicken broth homemade or low sodium • 1 tsp thyme chopped fresh • 2 tbsp butter unsalted • 2 tbsp truffle oil • 1/4 tsp aniseed ground • 1/4 cup figs finely chopped • 1 /4 cup fresh squeezed orange juice
DIRECTIONS Preheat your oven to 400 degrees F. If you are making a beef tenderloin, use cooking twine to tie around the filet in three or four places to hold the tenderloin together. Lightly season the filet with salt. In a cast iron skillet, heat olive oil and brown the filet on each side for about three minutes or until browned on each side. This should take about 12-15 minutes. Remove the cast iron skillet from the stove top and bake in the oven for approximately 20-25 minutes, or until cooked to your desired taste. Searing and oven time combined should be about 45 minutes.
A llow the meat to rest for 15 minutes before serving. W hile the filet is resting, place the honey, balsamic vinegar, chicken broth, orange juice, thyme, butter, truffle oil, aniseed and figs in a blender and blend until smooth. Then heat in a saucepan. Once it comes to a boil, reduce and simmer for 10 minutes. S lice the filet, arrange the slices on a plate and drizzle the glaze over them.You can also garnish this dish with fresh salad tossed in a light rice vinegar dressing. Internal Temperature Chart: Rare - 115° - 120° F Medium Rare - 120° - 125° F Medium - 130° - 135° F Pork Tenderloin should be cooked to 145°F
12
INSPIRE HEALTH
recipe
KETO
CHOCOLATE CHIP BROWNIES
THESE GUILT FREE, GLUTEN FREE, KETO GOOEY BROWNIES TASTE TOO GOOD TO BE TRUE! PERFECT FOR DESSERT, PARTIES OR ANY OCCASION! INGREDIENTS • 3/4 cup butter • 1 cup keto chocolate chips divided into thirds • 1/2 cup almond flour • 1/4 cup cocoa powder • 1/2 tsp baking powder • 3/4 cup Swerve sweetener • 3 large eggs DIRECTIONS Preheat oven to 350° F. Line an 8 x 8-inch pan with parchment paper and set aside. In a mixing bowl, combine almond flour, cocoa powder, baking powder and swerve and mix well. Combine butter with one third of the chocolate and melt on medium heat until warm and melted. Whisk together until glossy and combined.
In a separate large bowl, beat eggs with an electric mixer until slightly frothy. Slowly add the chocolate and butter mixture to the eggs and continue mixing. Slowly add dry ingredients to the egg mixture and continue mixing until you are left with a thick, glossy brownie batter. Fold in another third of the chocolate chips. Transfer your brownie batter into an 8 x 8-inch pan covered with parchment paper. Sprinkle the remaining third of chocolate chips on top. Bake for 18 - 25 minutes, or until a skewer comes out clean from the center. Baking times can vary according to elevation. Remove from the oven and allow the brownies to cool in the pan for 20 minutes, before carefully transferring to a wire rack to cool completely.
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
13
eat fresh
APRICOTS SOON THE COLORS OF WINTER WILL DRIFT AWAY LIKE LEAVES IN THE WIND AND MAKE WAY FOR THE VIBRANCY OF SPRING. FOR FRUIT LOVERS THIS SIGNALS THE BEGINNING TO A BOUNTIFUL TIME OF THE YEAR WHERE FRESH PRODUCE BEGINS TO SWING BACK INTO SEASON. ONE OF THE FIRST PLANTS TO BLOOM IS THE APRICOT TREE, AND LUCKY FOR US IT YIELDS A FRUIT BRIMMING WITH HEALTH BENEFITS AND FLAVOR.
By: Christian Dischler
14
INSPIRE HEALTH
an underrated benefit the fruit provides is assisting the body's vitamin B12 production
A
pricots carry an abundance of amino acids and minerals in their sweet flesh and tangy skin. While magnesium and selenium headline this list, an underrated benefit the fruit provides is assisting the body's vitamin B12 production. Compounds in the fuzzy skin help to clear out unwanted yeasts and molds in our systems, allowing B12 to perform at peak functionality. In addition, the fruit's flesh impedes our body's ammonia supply, an intrusive gas causing widespread issues ranging from our mouths to our gut. Simply ingesting one fresh apricot a day can give your body comprehensive reju-
venation, stabilize your energy levels and clear brain fog. But it's also a strong component in fighting specific ailments you might be experiencing. Cancer, gallstones, celiac disease, acne, asthma, chronic fatigue, diabetes, and Raynaud's syndrome are only a few of the conditions that apricots are known to help. Taking into account the versatility of this fruit it's hard to imagine why you wouldn't want to begin including them into your dietary plans. On top of their benefits for conditional problems, they also target certain symptoms you may be suffering: nausea, tiredness, unquenchable thirst, gum pain, shortness of breath, bloating, and countless others. So how can you maximize these benefits and ensure you're getting the most out of this adorable fruit? Begin by shopping for fresh apricots preferably from somewhere nearby. Fruits and vegetables maintain optimal nutrition
the less time they spend traveling to get to you. The majority of apricots in the US are grown in California, while some may be imported depending on the season. Dried apricots retain a surprising amount of their nutrition when compared to other dehydrated fruits, but if going this route be sure to purchase ones that are sulphur-free. The ideal amount to consume each day is 4 apricots, but one is better than none. For fresh apricots it's imperative to allow the fruit to ripen before enjoying them. This can be a dance with temptation but it's well worth the wait. Not only will the flavor improve but their health benefits will also be heightened. If you've mastered the patience of waiting for fruit to ripen then you'll enjoy this next tip. Try to consume apricots after 3pm, when their nutritional value peaks, encouraging our bodies to receive their bioactive compounds more readily. Including apricots in your diet is easy considering how delicious and versatile they are. Try slicing some to put on a savory grilled cheese with rosemary or making some hot pepper apricot jam. The possibilities are as endless as their benefits.
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
15
cover story
STOP LIVING A
HALF A**ED
! e f i L By Patricia Danflous
16
INSPIRE HEALTH
Y
ou’ve heard about being a bad-ass. Do you really want to be one? That’s a question requiring careful consideration depending on who you are, where you are and what you want from life. Stop the contemplating for a moment and ask yourself this question, “do want to approach life half-ass?" Much easier question to answer, right? Start today to live a “whole-ass” life–and we’re not talking “fat” or “big"– and you are on the way to discovering greater peace, pleasure, achievement, energy and an extraordinary existence. And you can take a leading role in making the world a better place. Where do you start? How do you do it? The magic extraordinary button is already in place within you. Follow the guidance and example of a modern day monk to push that button and go forward. Yes, a monk. Specifically, Maharani, an Ishaya monk who defies the traditional definition of a hooded, brown-robed individual praying and laboring all day in a secluded monastery. A beautiful young woman with a dazzling smile and soothing, but commanding voice, Maharani has figured out how to live and share her success as an author, motivational speaker and spiritual leader. She and her fiancé are living in a mountain-top area of Spain where she finds time for meditation, continued self-growth, writing and guiding others to live more fully and more purposeful lives. More often than not, Maharani uses a touch of humor to ignite an individual’s magic button. Her first book, "Whole-Ass: Stop living a half-assed life and enjoy an extraordinary existence so you can play your part in making the world a better place," identifies what stops people half-way on the way to their goals and happiness, while making you smile in a whole-ass style. “My dream is to have as many people as possible get up off their couch, and inject life force into this
world,” she explains, noting that Ishaya is a tradition incorporating contemplative meditation and prayer. “For me, that dream means to live dedicated to waking up from the illusion of the mind and stepping into Oneness,” she said. “That is my first and foremost commitment and direction, and everything else in my life stems from it. However, that devotion and commitment is lived in an everyday life. Not in a cave or monastery away from the world! Through my own experience and exploration, I am shown more and more ways to open up to divine will and to let divinity shine through.”
Her experience is hard-earned. Unsuccessfully attempting to end her life as a young teen, she knew that dying was not what she wanted. A devastating break-up twenty years ago, however, brought back the rock bottom feelings. “I had to figure out how to live,” she said. “I was done with life the way I knew it. There had to be more to living than just struggling to survive, day in and day out. Millions of years to create this stunning planet cannot be just so we pay taxes and then one day die.” Inspired by the love and guidance of her parents, infused with a high-achieving, curious and competitive
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
17
cover story personality, she began a self-discovery journey, landing in Spain for six-months of meditation, becoming comfortable with herself and reaffirming a mindset that began early on. “I was really curious as a child and a natural high achiever,” she recalled. “Everything I set my focus on would come to fruition. It wasn't an education thing, I was naturally born that way. I always felt like I could ‘download’ any information, which was really annoying to my schoolteachers! I usually felt out of place, like I was a little adult trapped in a kid’s body with a huge heart and love for humans. But that out of placeness, feeling different, the world around me not making lots of sense to me, was a strong drive since really young to find who I really was and what was I doing on this Earth. It felt imperative for me to discover it. I didn't stop until I found my calling.” As a contemporary monk, Maharani is a spiritual leader who “points the finger back to your own heart, to the divinity within, and can help you to get out of the way, so you live the life that is required for you to best serve humanity,” she said. “A spiritual leader will help you to transcend duality, the mind, and find freedom within. Regardless of the challenges life brings or the direction your life takes, a spiritual leader will enable you to experience peace beyond the external world. A spiritual leader will work with the permanent aspect of yourself, the Silence within.” She is like you. “My life is ‘normal’ and there aren't activities or requirements to be a monk,” she explained. “I face the same options in life as everyone else. It is all about the internal experience, that is the part I´d say is ‘different’. Meditation is definitely an essential, though, so I meditate around one and a half to two hours per day. That sounds like a lot but it isn't when you see the effects in your life.” The energetic monk acknowledges her parents for inspiration and guidance. “I am blessed with two wonderful parents,” she said. “From my mother
18
INSPIRE HEALTH
I learned to give everything for the people I love, to cherish people more than possessions but that creating a beautiful environment is love manifest! She taught me to follow my own drum and not settle for what everyone else was doing or desired, especially as a female. She also tried to teach me to not go out to the store in my pajamas, but that one never stuck.” “From my father I learn that nothing is impossible,” she said. “He is a visionary and genius. He taught me that anything worth doing always serves others, and not yourself. To be committed to your own path and follow it no matter what. He is also really funny and really loving and a true family man. He taught me that you can have it all. “They both always guided me and helped me to find my own truth and my own path as strange as it might have looked to others. It must not have been easy for them to have such a strange child that wanted to spread wings from a really young age.” A highlight of Maharani’s current life is service to others as she works to enhance the quality of life for all. “Imagine, a world where all humans were in service to other,” she asked. “A world based on giving and not on taking. A world of connection, not of separation. All that, service can do. Only that switch in humans would create a different world.” “Service is giving,” she explains. “Giving to others. Serving others. Making it about the rest and not about you. I´d like to think everywhere in the world, an old lady carrying her groceries is always taken care of,” she said smiling. Maharani advised that being at peace, resting in stillness, living in joy is service. Have you ever been around someone that has good vibes and being in their presence immediately makes you feel better? “That is service,” she explained. “You allow people to recognize in their soul there is more, and they might remember to search for more. Ev-
eryone has something to give. Don´t underestimate the power of giving your attention.” Ready to push your magic button? “Sometimes we want to live fully, we want to live whole-ass and we find ourselves over and over, back in our old habits, de-motivated and frustrated,” Maharani emphasized. “We go to bed and wonder, ‘ is this the life I was meant to live? Is this all there is?’ The answer is ‘no.’ There is much, much, more and it all exists within you, and it´s all accessible now. Be wild, be open, be willing change, dare to love, be simple, be wise, follow your dreams with passion, infuse your ever day with purpose through the limitations of your mind and see for yourself that the being that exists beneath is the most wonderful of beings: you. You have the power to change this world.” For more information about Maharani and her approach to an extraordinary existence visit her website at maharanimonk.com, connect with her on Instagram, Facebook and Twitter. Her book Whole-Ass is available at all major booksellers and online via Amazon.
pets
DON'T LET YOUR DOG EAT CAT FOOD By Tess Booker
M
ost pet owners know that it's fairly dangerous to allow your cats or dogs to eat human food. Many things you eat--such as chocolate--are extremely dangerous to your pets and may result in severe damage to their health. However, something less discussed is how dangerous it is to allow your dog to eat cat food. Since they both belong to very different species, their bodies work in different ways. What is healthy for a cat might not be healthy for a dog, and vice versa. If you have both a cat and a dog, you might have noticed that your cat is a very picky eater, while your dog will most likely try to eat everything he finds. Some dogs will even keep this food in their stomachs, even when it's bad for them. While they might not vomit or suffer from diarrhea immediately, in the long term some food might cause lasting damage. One of these foods that will cause suffering for your dog is cat food. Cats are necessarily carnivorous, so their food will contain lots of fat and protein, which might look appetizing for your
dog at a first glance. If your dog has a weak stomach, he may suffer from a bad stomachache almost immediately. If he's stronger, you will find out later in his life that his kidneys and liver won't work right because of the high amount of protein found in cat food. The high amount of fat found in this food will cause obesity and pancreatitis. According to the American Kennel Club, dogs can survive from cat food if there's no other option for them. This happens with strays who will eat whatever they can find to survive. Even if your dog ends up eating cat food one time, you shouldn't have too much to worry about if you take him to a vet you trust. However, the nutrient imbalance won't be healthy for your puppy if you keep it up for too long. Even if you do take him to a vet, sometimes it might end up being too late if you didn't take good care of your dog before. Symptoms of an unhealthy puppy who ate too much
cat food might include abdominal pain, lethargy, appetite loss, weakness, constant vomiting and fever. Some dogs will be stubborn and try to do anything to convince you they prefer cat food. But if you love him, you will know the right thing to do is tell him no and stick with dog food. If your dog shares a home with a cat, make sure he's eating from the right bowl. It might help to keep your cat's bowl somewhere high that your dog can't reach--since cats enjoy being in high places. And don't forget: dog food isn't meant for cats either. Dogs can have a vegetarian supplementary diet, which will reflect on how their food is produced. Cats on the other hand, are strictly carnivorous and need the protein found in meats to survive. According to the animal welfare organization, American Society for the Prevention of Cruelty to Animals, it is not safe or healthy for a cat to be offered dog food constantly.
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
19
discover
WHAT DOES THE RESEARCH SAY?
Improve Sleep
WITH ACUPUNCTURE
M
20
By S. J. Merens
any men and women try several suggestions for curing insomnia and become frustrated when nothing works. They may be unaware that acupuncture helps some individuals solve this problem. Just a few sessions can make a significant improvement in the ability to fall asleep and avoid waking up far too early.
levels of serotonin. Like melatonin, this hormone and neurotransmitter is also important in the sleeping and waking cycle. Serotonin helps with the waking process and with feeling alert and active during the day. Low serotonin levels can lead to lethargy and fatigue. This is one reason why some antidepressants are designed to increase serotonin levels in the brain.
HOW DOES ACUPUNCTURE ENHANCE SLEEP? This method appears to increase the body's nighttime production of melatonin, a natural hormone that helps regulate the sleep cycle. The body normally increases melatonin production as daylight fades, leading to drowsiness at night when most people want to sleep. Melatonin supplements are available, but they cause side effects in some individuals. They also have negative interactions with many prescription drugs. The supplements are not effective for everyone. Another benefit of acupuncture is the possible increase in the brain's
WHAT TO EXPECT AT AN ACUPUNCTURE SESSION The practitioner evaluates the patient's physical condition and asks questions about general health and sleep issues. Typically, the person lies face down on a padded table while the acupuncturist gently places thin needles at specific points. Depending on what the practitioner believes is best for a
INSPIRE HEALTH
A review of studies that was published in 2009 verified the effectiveness of acupuncture for enhancing sleep. The authors included 46 randomized trials with about 3,800 participants. They found acupuncture to be significantly more effective than no treatment for insomnia. Combining this therapy with prescription sleep medication boosted sleep quality as compared with medication alone. The same was true for combining acupuncture with herbs recommended for sleep enhancement. This review appeared in the Journal of Alternative and Complementary Medicine. A more recent review of studies was published in 2016 in Complementary Therapies in Medicine. Thirty randomized controlled trials were included with a total of nearly 2,400 participants. This review confirmed that true acupuncture was more effective than fake treatment. It also was superior to pharmaceutical treatment using benzodiazepines, such as alprazolam and diazepam. particular client, the treatment might last for up to 30 minutes. People generally find these sessions to be relaxing. They may need two or three sessions before positive results are experienced, but some notice improvement after only one appointment. Research has confirmed that acupuncture helps many individuals resolve their problems with insomnia. Anyone ready to try this strategy for sleep problems should schedule an appointment with an acupuncturist.
healthy destinations
By Chet McDonahue
V
acation isn't what it used to be. Gone are the days of stale resorts catering to the masses. Now travelers around the world crave fresh and exhilarating experiences. Enter glamping, a portmanteau of camping and glamour, that infuses the best of both worlds. Glamping gives people an opportunity to get back to the basics of camping without compromising the luxury of vacationing. It's an eco-friendly approach to lodging that allows travelers to immerse themselves in a region. Getting close to nature is a special moment, but existing within nature is unique in way that can only be experienced. NATURE RENEWAL YOGA AND MEDITATION RETREAT Not many people ever get the chance to sleep in a tipi in a secluded forest. This isn’t specifically marketed as a couple’s retreat, but whether or not you go with a loved one, self-love always thrives in nature. Make it a girls trip–glamping in style. The tipis are furnished with linens and beds for a glamping experience. If you’re not quite ready to dive into the tipi life, they have a few cabins available as well. Gourmet meals are served on the patio or by the creek. Between yoga sessions, soak in the hot tub on the property or connect with the abundant wildlife from afar. You’ll share the space with deer, turkey, elk and many other beautiful creatures. A local swimming hole is a 15-minute
walk from the property; bring your mineral sunscreen! The healing power nature has on humans is being studied on many levels. It’s not uncommon to hear about forest bathing being prescribed for nature deficit disorder. This retreat tucked away in the Mohawk Valley east of Eugene, Oregon offers nourishment for your mind, body and spirit.
The Natural and Zen Style Tipi Village in Oregon July 30 - Aug 1, 2021 $250 deposit Total TBD
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
21
mighty kids
TO AVOID Foods FEEDING YOUR ADHD CHILD
AN ALARMING PERCENTAGE OF CHILDREN ARE DIAGNOSED WITH ADHD–ATTENTION DEFICIT HYPERACTIVITY DISORDER–EACH YEAR. WHILE THE PARTICULAR CAUSES, ALONG WITH A PERMANENT CURE, REMAIN UNDISCOVERED, MANY PARENTS ARE SEEKING NEW TREATMENT METHODS, AS THEY ARE CONCERNED ABOUT THE LONG-TERM AND SHORT-TERM EFFECTS THAT COMMONLY APPLIED MEDICATIONS, SUCH AS RITALIN, MIGHT HAVE ON THEIR CHILDREN'S HEALTH. THANKFULLY, A POTENTIAL ALTERNATIVE TREATMENT EXISTS. Throughout the past decade, innovative research material has provided proof for the existence of a strong connection between the consumption of specific kinds
22
INSPIRE HEALTH
of food and many ADHD neurological malfunctions. According to a recently-conducted Dutch study at the ADHD Research Centre in Eindhoven, in approximately 64 percent of the participating children, the symptoms of the mental disorder were primarily triggered by food. The recommendation of a nutritionist or a psychiatrist isn't necessary to conclude that excessive amounts of sugar shouldn't be a part of any child's diet, let alone a child who suffers from ADHD. However, the potential threat that sugar-like substances also pose to the latter is still widely unrecognized. Such substances include high fructose corn syrup, fructose, dextrose, erythritol, lactitol, maltitol, sorbitol and xylitol. Sodium is another commonly consumed substance which should be excluded from the diet of a child suffering from ADHD. Scientists believe that
By Dr. Marty Alexander
excessive amounts of sodium hinder neurons' ability to function properly, and since most ADHD symptoms are also believed to be caused by the malfunction of certain neurological processes and neurotransmitters, it is best to avoid salty snacks and foods whenever possible. The next substances on the list are food dyes and preservatives. Researchers at the University of Southampton have published a scientific study which revealed a powerful link between artificial food colors, the preservative sodium benzoate and hyperactivity. Obviously, food dyes can be found in any colored food, snack or drink, but they are not limited to these products; vitamins, salad dressings and barbecue sauces are not exempt from this category. The latter, along with carbonated drinks, are also carriers of the preservative sodium benzoate and should be avoided at all costs.
High Fructose Corn Syrup
Apples Blueberries
Cauliflower
Raspberries
Mushrooms Cucumbers
Avocados
Radishes
Salicylates are natural chemicals, abundant among fruits and vegetables. They can also be found in aspirin and other pain-relieving medications. Despite their harmless appearance, according to a study conducted by Dr. Benjamin Feingold, the elimination of foods containing salicylates from his patients' diets reduced their ADHD symptoms by up to 50 percent. These chemicals are most common in apples, blueberries, raspberries, avocados, cauliflower, cucumbers, mushrooms and radishes. Lastly, it is strongly recommended to avoid allergens, such as wheat, milk, peanuts, soy and fish. Mental health professionals suspect that a slight sensitivity towards these substances can greatly affect brain functions. The popularity of the above-displayed food items might make it quite difficult to avoid them. Therefore, in order to maximize the effectiveness of the diet and reduce the complications that might arise from such a drastic dietary change, it is suggested to eliminate one food item at a time, while simultaneously tracking and recording any changes in the child's behavior. In a study conducted in 2007, it was discovered that those children who consumed Ritalin on a regular basis for three years were, on average, one inch shorter and approximately four pounds lighter than the majority of their peers. While scientific investigations on the subject of food-related ADHD symptoms are quite limited, and the results of dieting may vary from one person to another, considering the universal health benefits which the avoidance of the above-displayed food products can promote, it is definitely worth a try.
Sodium
s are Salicylate emicals, h c l a r u t a n among abundant egetables. v d n a s t i u fr
inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
23
gardening
Bees
Welcoming
to Your Outdoor Space
E
By Whitney Price
ven small children are aware that bees have the potential to sting humans. Thus, on first seeing the title of this article, you'd be forgiven for wondering why someone would wish to attract bees to their garden. Bees, like many other creatures, are often unfairly maligned. While it is true that bees can sting, they will only do so if they perceive their lives to be in danger. Once a bee stings a human, it will die. In truth, bees are gorgeous, fuzzy endearing little creatures. They are
24
INSPIRE HEALTH
charming and attractive to look at. Bees are not just aesthetically appealing. They do the world at large a great service. If it were not for the humble bee, the food you eat every day may well become a great deal more expensive. Bees are pollinators, and they do this job for free as they fly from one flower to the next. This means that bees fertilize crops. Without them, farmers would have to pollinate crops manually. This would cost billions of dollars every year.
Bee Survival
Fortunately, it doesn't take a great deal of effort to attract bees to your garden. It's something that anybody can do if they so wish. It all starts by considering what bees need in order to survive and thrive. Fundamentally, bees require what all other creatures need to ensure their survival. They can and will thrive if they have adequate food, shelter, and water. You can easily supply bees with all three of these things in your own garden or outdoor space.
Flowering Plants
Bees rely on flowering plants for all of the food they eat. Every day of its life, the worker bee will make its mission to gather food. This food is nectar and pollen. There are some flowers that bees prefer over others when it comes to the nectar and pollen they consume. To fill your outdoor space with culinary delights for bees, simply choose from an assortment of trees, shrubs, flowers and herbs that they are known to enjoy. Bees are partial to nectar and pollen produced by apple trees, hawthorn, ivy, honeysuckle, abelia, pussy willow, mahonia, crocus, snowdrop, sedum, lungwort, phacelia, perennial wallflowers, moderna, winter aconite, rosemary, chives, sage and marjoram. Planting some of these in your garden will ensure that they have food to eat.
Bee Shelter
You can very easily provide bees with adequate shelter in your garden, too. There are many ways of supplying bees with a nest to shelter in. You will find many tips and ideas about this on the Internet. You can choose whichever suits you and your means. Do you have a drill in the family toolbox? Is there an old chunk of wood lying around somewhere? Supplying bees with a home can be as simple as using a drill to bore holes in an old piece of wood in order to provide a quick and easy nest for them. You can also put any plastic water or soda bottles you may have amassed to good ecological use by using them to build a nest for bees. To do this, begin by cutting the tops off the bottles. Next, arrange the bottles together in a wooden or metal, four-sided rectangle or square structure. A large box without a top will suffice. The end with the top cut off should be facing outwards. Finally, fill the bottles with lengths of old pieces of grass, pieces of twig and hollow flower stems. If you can't be bothered with the rigmarole of constructing your own bees nest using plastic bottles, you can still provide a nest for bees if you have a little extra cash with which to do so. You can buy a ready-made nest for bees from many online outlets. You also have the option of buying a bees nest from many brick and mortar stores. Simply peruse what is available and choose a product you like.
Bee Hydration
Bees also require water, so do not forget to ensure that you provide them with a source. To provide bees with water, simply leave a large plastic vessel in your garden close to their nest. Over time the vessel will fill with rainwater providing the bees with the hydration they need to survive.
Now Enjoy
Hopefully, you now understand how easy it is to create a bee-friendly garden, and why it's such a positive thing to do. This move will benefit you and your family directly, too. It means you can look forward to tending and enjoying your bee-friendly outdoor space during the clement weather months every year. Spending time outdoors enjoying nature is always wonderful. inspirehealthmag.com § #inspirehealthmag
INSPIRE HEALTH
25
healthy mind
Why Mindfulness
MATTERS
By Caitlyn McKey
H
ello fellow fast-paced life goer! How’s that super speedy life going for you right now? Experiencing a bit of burnout? Feeling a little stressed? How about that brain fog? Do you actually know where your keys are? Don’t worry my friend, you’re not alone. These are all side effects of the fast-paced modern life we’re all experiencing these days. As a professional using daily mindfulness-based art practices, I’m here to share with you a few small mindfulness practices that you can easily incorporate into your day-today, and the benefits that slowing down more regularly can have in your life. So, what exactly is mindfulness? Jon Kabat-Zinn, an American professor and author of "Mindful," defines it as “the awareness that arises through paying attention on purpose, in the present moment, non-judgmentally, through the service of self-understanding, and wisdom.” Have you ever been reading
26
INSPIRE HEALTH
a book, and in the middle of a sentence remember you need to go grocery shopping? Or maybe you need to take care of the laundry? But then you take mental note of that thought and then go right back to reading. The action of being distracted and then pulling your attention back to the original intentional action, in this case reading, is in its purest form mindfulness. Mindfulness is different from meditation in that it is more of an umbrella term under which meditation fits. What’s great about mindfulness is that you can get the same benefits from a daily meditation practice, but in a shorter amount of time. SOME SIMPLE MINDFULNESS PRACTICES INCLUDE: • breathing practices where you do a repeated cycle of breaths, focusing intentionally on the breath itself • mindful eating where you pay full attention with all five senses to the food you’re consuming • mindful walks where similarly to mindful eating you’re again using all five senses while going for a walk for anywhere from 1 minute to an hour in length
Difficult feelings, emotions, and pain are all factors of a human life, however, daily mindfulness practices show that these do not have to rule the ways in which we exist. Studies have shown that a daily mindfulness practice can lower stress, increase our overall sense of calm, increase social emotional skills by deepening our uses of empathy and compassion, aid in managing difficult feelings, reduce brain fog and brain chatter and increase our overall physical health. If you would like to learn more about the benefits of mindfulness, different mindfulness practices to incorporate into your day, or even more specifically mindfulness-based art practices be sure to check out my website deflatewithcait.com, or you can follow me on Instagram and Facebook @deflatewithcait, where I showcase my program weaving together mindfulness and arts-based practices to highlight the inherent mindful properties of art making.
