Inspire Health Issue 53 No Ads by Fox Printing and Digital Publishing

INSPIRE ISSUE 53

Empowering Natural Living

Back Health STRENGTH, STRAINS AND SPRAINS

BOOST YOUR CHILD'S

Confidence Your Dog and a

VEGETARIAN DIET

Fuel y g r e n E r u o Y Integrate Life From The Inside Out

contents issue 53

Your Dog AND A VEGETARIAN DIET

Fuel rgy e n E r u o Y

APPLES

Integrate Life From The Inside Out

5 SUPER FOOD Licorice Root

7 GARDENING

How to Revive Your Garden After a Long Winter

8 NATURAL BEAUTY

Home Remedies to Ease the Itch of Mosquito Bites

10 EXERCISE

5 Balance and Strength Exercises for Tennis Players

12 WELLNESS

18 RECIPE Apple Salad

24 RECIPE

Chicken Burrito Bowl

26 HEALTHY BODY

The TB12 Method: Defying Age Through Balance

30 MIGHTY KIDS

Boost Your Child's Confidence

32 HEALTHY DESTINATIONS Open the Door to a Safe and Healthy Destination

34 HEALTHY MIND

Cognition Conditioning and Mental Longevity

Back Health Strength, Strains and Sprains

36 FASHION

14 RECIPE

38 RECIPE

Easy Creamy Popsicles

Pantone Colors of the Year Corn Salsa

super food

e c i r o c Li ROOT By Christian Dixchler

icorice root’s value goes beyond providing the polarizing flavor to the eponymous candy. For generations this versatile root has been used in recipes and medicine across the globe. Ranging from ancient Egyptian tea blends to something as simple as an all-natural multivitamin supplement, its importance cannot be understated. It’s the anti-viral super food spearheading our body’s fight against infection, inflammation, heartburn and fatigue. Originally utilized for its sugar-like properties, licorice now represents much more with its role in the super food world. It contains many phytonutrients, such as glycyrrhizin acid (GL), which gives it the sweetness and flagship flavor that’s known worldwide. What’s not as known is how beneficial GL is for the human body in balanced

doses. It provides an advantage against viruses and bacteria, helping create an unfavorable environment for infections to thrive, while simultaneously assisting to remove them. This includes infections like COVID-19, Hepatitis C and herpetic viruses like shingles. This is a crucial component to what makes licorice root valuable, and ongoing studies continue to support its effectiveness. However, knowing its benefits means also knowing it’s risks. Moderation is important with GL, as long-term abuse of it can result in issues such as edema. If you intend for long-term or heavy use, consider a deglycyrrhizinated (DGL) version, which has a substantial amount less. The most accessible form of licorice root outside of a supplement is herbal tea. This ancient root has long been the centerpiece in a variety of

cultures as they harness its medicinal powers in the form of tea. Next time you’re in the grocery have a look at the multitude of licorice-infused teas that are available. You might be surprised how many different ailments they treat. It’s often recommended as a digestive aid in the wake of a large or questionable meal. If you suffer from chronic stomach pain, such as GERD, its soothing qualities will promote natural digestion and regularity. It also provides a substantial boost to the human adrenal glands, and outperforms other popular herbs like ginseng in recharging our batteries. If treating the above symptoms isn’t a priority, consider licorice root as a natural method to help you quit smoking, or as a substitute for the ever-popular caffeine addiction. It’s truly a wonder the power contained within this mighty root and how many benefits it can bring to the human experience. Next time you ignore all the black jellybeans, remember that the flavor is only a fraction of this complex super food.

ccessible The most a corice form of li of a e root outsid is tea. t supplemen

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editor’s letter M A G A Z I N E executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor

Christian Dischler

contributing writers Amber Marie Arevalos Jack Burden Patricia Danflous Christian Dischler Dr. Aaron Dutruch Del Griffith Rebecca Gutknecht Emily Keolsch Lynette McDonald Crissie Mergogey Shirin Mehdi Juliane Morris

design and production Suzanne Polk Fox Claire Thomas The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V3

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The world is a dangerous place. It’s dangerous to your health and your mind. Let me explain. We live in a fast-paced time. Everyone is in a hurry. There’s not much time for health and wellness. There are fast-food restaurants on every corner. Yes, they make it easier to feed your family on the run, but you sacrifice nutrition and health. Events are generally focused around food. Unhealthy food. Rubber chicken with high-fat dressing and pasta is the standard. Even the grocery store has more unhealthy, convenient foods than ever before. Fast forward to our cover story. Raj Patel went from U.S. Attorney to Happiness Guru by fueling her energy from a stressful job to a healthier way of life. What a great concept. Slow down, take time for yourself. Do what makes you happy. Take the time to prepare healthier meals. When your body is healthy on the inside, you are happy on the outside. Everyone is different. Find what works for you and do you. There are so many diet and wellness ideas out there it’s almost impossible to ignore it. From healthy apps on your phone, to nutrition seminars online, there’s always a way to get out of your rut and improve your body, mind and soul. The resources are here, at your fingertips. Read on and be healthy, Suzanne Fox

gardening

How to Revive Your Garden After a Long Winter

By Rebecca Gutknecht

he smell of spring is in the air. Honey bees are buzzing, vibrant flowers are blooming and the colors of the season are coming alive. It’s always so refreshing to experience the gift of spring. You can create a slice of heaven in your own backyard. So, how do you revive and revitalize your own garden? Time to bring that green thumb out of hibernation and get busy! CHECK FOR DAMAGE Before you even think about garden revival, get rid of infected and dead plant life. Unhealthy shrubs can spread to the outskirts of your garden and wreak havoc on new growth. Look for dead grass and plants. Darkened stems with little to no green, mushy leaves and brittle branches are marks of a dead plant. If necessary, pull out the plant or trim the ends. Pruning is the most important step in maintaining and creating a thriving garden. Quick tip: it’s best to finish pruning by early spring. TEND TO THE SOIL Healthy soil is the bread and butter of a lively garden. At the end of winter, ice thaws and saturates the ground, stripping the soil’s natural source of nutrients. Rake the soil to break up the hard clots of dirt to allow for it to breathe and encourage new growth. Let the water drain and evaporate over the course of a couple weeks before fertilizing. When ready, add mulch and fertilizer to provide nutrients to restore life. Some alternatives to fertilizer are: coffee grounds, eggshells and banana peels. SET UP SUPPORTS Give plants the tools they need to thrive during the warmer months to come. If you have any climbing plants, give them a boost with a trellis or stake. Sweet peas, petunias, and jasmine are common climbers. Do some research on your garden and figure out how to tend to the specific needs of each plant and flower. Some plants do better in shallow flower beds, while others prefer deeper, richer soil. Knowledge is key to creating a beautiful garden. PLANT SEEDS AND FLOWERS You are finally ready to add extra flare to your garden. Now that the soil and supports are complete, you can seed your heart away. Be wary of your climate zone; plants only grow in specific zones. For example, North Carolina has five zones while California has much more. If you want to go all out, you can draw out your landscape plan and design your perfect garden. Think about ground cover, flowers, green shrubs, annuals and perennials. Happy gardening! INSPIRE HEALTH

natural beauty

HOME REMEDIES TO

EASE THE ITCH OF

M o s q u it o B it e s

By Lynette McDonald

WARM WEATHER BRINGS TO MIND THOUGHTS OF PICNICS, FUN DAYS AT THE POOL, BACKYARD BARBECUES AND A PLETHORA OF OTHER PLEASANT SOCIAL ACTIVITIES. WHILE PESKY PROBLEMS SUCH AS MOSQUITO BITES DO NOT INHABIT OUR WHIMSICAL DAYDREAMS OF SPRING AND SUMMER BLISS, MOSQUITOES NEVERTHELESS FIND WAYS TO SWARM INTO OUR REALITIES WITH THE POTENTIAL TO RUIN PERFECT DAYS. SO HOW DO WE PROTECT OURSELVES AND OUR CHILDREN FROM MOSQUITOES AND THEIR ITCHY BITES? INSECT SPRAYS ARE READILY AVAILABLE AT ANY GROCERY OR CONVENIENCE STORE BUT MAY CONTAIN HARMFUL CHEMICALS THAT MANY PEOPLE WISH TO AVOID. WITH A FEW COMMON INGREDIENTS, ANYONE CAN MAKE HOME REMEDIES FOR MOSQUITO BITES THAT WORK JUST AS WELL, AND IN SOME CASES BETTER THAN, TRADITIONAL SPRAYS.

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BANANA PEEL The banana is an amazing fruit full of potassium, magnesium, vitamin C, manganese and other beneficial nutrients. It is not widely known, however, that the unedible banana peel is good for the body as well. Simply placing the inside of a banana peel on a mosquito bite for a few minutes, with intermittent gentle rubbing, will ease the redness, pain and swelling. This home remedy also works for other skin irritations such as burns and scrapes.

ASPIRIN Aspirin is not a commonly known treatment for removing the itch of mosquito bites but may be the easiest home remedy to take on the go when hiking or spending the day at your favorite fishing spot. While swallowing the chalky white pill might work well for headaches, simply wetting an aspirin or the skin with cool water and rubbing the pill over the mosquito bite will take away the irritation and discomfort. Crushing the pill and mixing with cool water to form a paste also works wonders.

BAKING SODA AND WATER According to Medical News Today, female mosquitoes are the only ones that bite, because the nutrients in our blood assist them in making eggs. This might be more than we want to know about the reproductive cycle of a mosquito, but at least now we understand the driving force behind these flying pests. A simple paste made with baking soda and cool water, applied directly onto the bite and allowed to remain for about 10 minutes, will take the sting and itch from the bump. Never use hot water, as this can cause the irritation to grow. As an added bonus, this paste works wonders for bee stings as well.

CUCUMBER The saying "cool as a cucumber" is definitely the right phrase to use for this natural cure. According to Natural Cure Tips, cucumbers make an excellent treatment for the discomfort of mosquito bites. Simply slice the vegetable and place it directly on the skin. The coolness is soothing to the itch and good for the skin, as well!

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re giving a s e o t i u If mosq ues, try one of l you the b emedies to soothe er these hom mps away, and o those bu ree happiness t g-f bring bu tdoor activities. your ou

recipe

Corn Salsa

orn is known for its sweet flavors–packed with vitamins, minerals, fiber and antioxidants, it contains essential minerals like zinc, magnesium, copper and iron. In a 100g serving size, corn can provide over three grams of protein, two grams of fiber and only carry 96 calories. Bell peppers and tomatoes are a great combination in this salsa. Red bell peppers provide the highest concentration of vitamin C. They

also contain vitamin A and potassium with a good source of fiber. Tomatoes also contain a large amount of vitamin C and antioxidants, such as lycopene, which is a leading source in aiding heart health and reducing the risk of certain cancers. They also contain potassium, folate and vitamin K. All the ingredients in this recipe provide nutritional value. Garlic has been linked to reducing blood pressure and the risk of heart disease;

Nutrition Facts Calories 260 kcal Protein: 6.7 g Fat: 4.76 g Carbohydrates: 50.66 g

By Amber Marie Arevalos INGREDIENTS • 3 cups corn fresh or canned, drained • 1 red bell pepper, diced • 2 large tomatoes, diced • 1 tsp of chives, chopped • 1 tsp of cilantro, chopped • 2 small jalapeño peppers, seeds removed and finely chopped • 2 fresh garlic cloves, minced • 1 large lime, juiced

not to mention it has anti-microbial properties. Jalapeños also play a role in nutrition. They pack a lot of vitamin A, vitamin C and have the ability to help fight off free radical damage. Lastly, don’t underestimate cilantro. It has detoxifying properties, can reduce oxidative stress and aid in digestion. This salsa provides plenty of benefits with no empty calories. It is refreshing, flavorful and your guests will be asking for the recipe!

• Pinch of sea salt • Pinch of ground black pepper DIRECTIONS A dd corn kernels into a medium pot and cover with water. Season with sea salt and pepper, cook and cover over medium-high heat for 3-5 minutes.Remove and drain corn kernels and allow to cool.  Once cooled place them into a bowl.

 Add in diced bell pepper, tomatoes, chives, cilantro, jalapeño and garlic. A dd the lime juice.  S eason to taste with sea salt and pepper. C ombine and mix all ingredients well. R efrigerate for at least 30 minutes to allow the flavors to blend together. Enjoy!

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exercise

Balance and Strength Exercises for Tennis Players By Del Griffith

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WITH MOST SPORTS SPEED, AGILITY, ENDURANCE, BALANCE AND MORE GOES INTO BEING AN ELITE ATHLETE. TENNIS REQUIRES QUICK CHANGES IN DIRECTION WITH THE ABILITY TO CREATE POWER AND STABILITY. THESE FIVE EXERCISES CAN IMPROVE ATHLETICISM AS WELL AS PREVENT COMMON INJURIES THAT MAY OCCUR WITH CHANGE IN DIRECTION. EACH EXERCISE SHOULD BE DONE FOR 30 SECONDS,TWO TO THREE TIMES.

Lateral Two-Foot Hop Keeping both feet together while standing on the side of a line, start by hopping over the line laterally as quick as you can, then jumping back. The goal is to get over the line quickly, not how high you can jump over the line. Back and Forth Hop With both feet together, stand behind the line facing forward. Once the timer begins, jump forward over the line with both feet together, then backwards as quick as possible. Single-Foot Hops This exercise is done in the same fashion as the above variations with the exception of only using one foot at a time when hopping over the line. Begin with hopping side to side for one set, then switch to the other foot. Second variation, hop on one foot forward and backward as fast as you can, alternating which foot you are hopping on after the allotted time.

Curtsy Lunge This exercise helps to form core stability, improve leg strength and increase lateral power. Start with your legs side by side. Step your right foot backward and across behind your left foot while keeping your hips stable and facing forward. Gradually lower into a lunge by bending both legs into a 90-degree angle. Come back into the starting position and perform on the other leg. Continue for 10 alternating repetitions on each leg.

Skaters This exercise is used to increase ankle stability and endurance and targets the glutes, leg power and most importantly hips. Skaters are also great for the side-to-side change in direction used in tennis. Start by standing on your left foot. When the timer starts jump off your left foot in a lateral motion to land on your right foot. Repeat with your right foot, jumping side to side in a skating motion until the timer stops. inspirehealthmag.com § #inspirehealthmag

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wellness

Back Health Strength, Strains and Sprains By Dr. Aaron Dutruch AS A CHIROPRACTOR, ONE OF THE MORE COMMON REASONS PATIENTS SEEK TREATMENT IS BACK PAIN. THERE ARE SEVERAL TYPES OF INJURIES THAT COULD CAUSE A PATIENT PAIN OR DISCOMFORT. OF THESE, THE MOST COMMON INJURIES WE SEE ARE SPRAINS, STRAINS, JOINT DYSFUNCTION AND MORE SERIOUS ISSUES INVOLVING THE SPINAL DISCS AND NERVES. Strains & Sprains Sprains are defined as damage to the muscle or tendons, whereas strains are defined as damage to the ligaments. They usually occur at the same time and are often treated simultaneously. These types of injuries can occur throughout the spine and are typically characterized by local pain (pain in one spot that does not move), potential swelling and pain with movement. Sprains and strains can happen with motor vehicle accidents, falls and with improper lifting.

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Joint Dysfunction The spinal joints are unique in that they are not specifically designed to bear weight like the knee, hip or ankle joints. They are designed to be like “guide rails” to help direct motion and protect the spinal cord. Joint dysfunction simply means that the joints are not moving the way they should. These injuries are subtle and often lead to muscle spasms, chronic stiffness or discomfort for the patient. The most common causes of joint dysfunction are incorrect posture and sprains or strains that have not

healed properly; which can cause a change in bio-mechanics (how we move). Disc and Nerve Involvement The spinal discs are the primary weight bearing structures within the spinal joint complex. Because these structures are so close to the spinal nerves, they often cause intense pain and radiculopathy (pain, numbness, tingling or weakness often into the extremities). These injuries can occur several ways, such as during a motor vehicle accident, when lifting improperly, or over time with joint degeneration. Prevention and Treatment Although its difficult to avoid traumatic events such as accidents and falls, lets focus on things we can affect.

PROPER POSTURE is an important aspect of injury prevention so remember these posture tips throughout the day to help. While seated, keep your feet on the floor without crossing your legs, keep your feet in front of your knees (they should be level with your hips), keep your shoulders relaxed and remember to take frequent breaks (every 25 minutes or so). While standing, keep your weight on the balls of your feet with your knees slightly bent, your feet should be shoulder width apart, tuck your stomach in and keep your ears over your shoulders.

Increasing core strength and flexibility are great ways to help reduce the risk of injury. Yoga is an excellent, low impact way to increase your core strength and endurance; help reduce muscle tension and joint stiffness within the spine. Another easy way to increase your core strength and endurance is to keep your core muscles tight while you are standing. This will also increase your overall postural awareness and can help reduce the effects of degeneration as we age. Overall, treatment for these various conditions will be different from person to person and depend on the severity of the injury. These treatments could include adjustments, exercises and various therapeutic modalities.

The chiropractic adjustment is an excellent way to help correct biomechanical deficiencies. Throughout our education as chiropractors we are taught how to test for abnormal motion within a patient’s spine, and learn adjusting techniques to correct these abnormal movements. Specific exercises may be given to the patient to help stretch tightened muscles or to strengthen weakened muscles that are contributing to the patient’s pain. Other modalities available to the chiropractor could include, but are not limited to, nutritional counseling, decompression for disc related injuries, dry needling, soft tissue mobilization and electrical stimulation can be used to help reduce pain and muscle spasms. But the most important tool in the chiropractic toolbox is education. The goal in any chiropractic office should be to make sure to teach you not only what is going on with your body and how we can help, but how you can avoid these injuries moving forward. Dr. Aaron Dutruch received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He specializes in Functional and Kinetic Treatment with Rehabilitation (FAKTR). Premier Chiropractic, 1120 N Causeway Blvd. Ste 2, Mandeville, (985) 674-5855, premierchiromandeville.com

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recipe

EASY CREAMY POPSICLES

Nutrition Facts Energy (calories): 306 Protein: 3.38 g Fat: 14.91 g Carbohydrates: 41.89 g

By Amber Marie Arevalos

opsicles are a crowd-pleaser. This recipe is made from basic ingredients you may have floating around your kitchen. You can create different versions by adding toppings and flavors to your liking. The ingredients are sweet on their own and minimal sugar is needed. It’s even lactose-free, so it’s a safe option for those who suffer from bloating after eating dairy. Almond milk is one of the best milk alternatives. Not only is it safe

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to drink but it also has health benefits. Most almond milk is very low in sugar, high in vitamin E and D. It has been linked to promoting heart health, helps with weight loss and can also keep bones strong. This recipe uses peanut butter, but any nut butter or seed butter will do. Use the simplest peanut butter possible that's made with 2 simple ingredients: peanuts and salt. With no added sugar or additional ingredients, it can provide 25 grams

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of protein in a 100-gram serving size. Remember that this amount of peanut butter contains 50 grams of fat. Some of these fats are mono-unsaturated, which has been linked to improving insulin sensitivity. Peanut butter also contains vitamin E, B3, B6, folate, magnesium and copper. Bananas make the popsicles creamy and rich with added health benefits. They have been linked to increasing digestive health, heart health and are a great snack for weight loss or maintenance. Bananas contain potassium, vitamin B6, C, protein, magnesium and fiber. They have the ability to regulate blood sugar due to high pectin levels. Antioxidants are also found in bananas which makes them a great free radical damage fighter. This delicious treat can be enjoyed at any time of the year. It’s a guilt-free treat that your loved ones will enjoy, and they can add any toppings they want. Its healthy, sweet and a great dessert option for any night of the week. INGREDIENTS • 1 cup almond milk • 1/3 cup peanut butter • 1 1/2 ripe bananas • 1/8 tsp salt • 1/2 tsp honey • 1/2 cup chocolate chips • 1 tbsp melted coconut oil • 1/2 tbsp pure maple syrup or agave DIRECTIONS B lend all ingredients together (except the chocolate) until completely smooth. P our into popsicle molds and freeze. CHOCOLATE COATING M elt chocolate chips to form a thin sauce  Take a frozen popsicle from the freezer, dip in or drizzle with sauce, then place on a sheet of wax paper and re-freeze. Repeat for remaining popsicles. Add any toppings you wish to add flavor and nutrition.

healthy body

The TB12 Method: Defying Age Through Balance THE TB12 METHOD: HOW TO ACHIEVE A LIFETIME OF SUSTAINED PEAK PERFORMANCE By Christian Dischler

om Brady’s professional career has spanned multiple generations, upending what we once knew about the human body’s potential. With a record 7 Superbowl titles, Brady attributes his successes to the “TB12 Method”, an exercise and nutritional program he developed with “Body Coach” Alex Guerrero. The Method follows a strict framework which adheres to several cornerstones of holistic medicine that aim to optimize our bodies. But it’s not impossible or exclusive to Brady, and by following some guidelines developed by the duo, you can also enjoy prolonged athletic prowess. HYDRATION An obvious entry into every athlete’s handbook, hydration in TB12 has a set of rules that might not be as blatant. It recommends starting your day off with 20 oz. of electrolyte-enhanced water, and then drinking half of your body weight in liquid ounces throughout the day, with added electrolytes before and during exercise. There are also restrictions on drinking water with meals claiming it interferes with our body’s ability to digest and absorb nutrients. Drink water 30 minutes before a meal and 30 minutes after, but not in combination with eating. NUTRITION The TB12 Method is designed for maximizing our body’s potential for performance, recovery and pliability through nutrition. This means it’s imperative to follow an 80:20 ratio with 80 percent of your nutritional intake comprised of organic fruits, veggies, nuts, seeds, grains and legumes. This puts a focus on fiber rich foods that help us feel full throughout the day. The remaining 20 percent should be grass-fed, organic, antibiotic, hormone-free lean meats and wild caught seafood. The objective is to avoid acidifying and pro-inflammatory foods such as nightshades, oils, soy, GMOs, or gluten-heavy and highly processed products. PLIABILITY Brady and Guerrero subscribe to the belief that our bodies need to achieve pliability to ensure longevity. Brady attributes his lengthy career to the fact that his muscles have been able to withstand repeated impact from aggressive NFL hits. This means that the muscles are soft, long and malleable;

as opposed to bulky, dense and stiff. Muscle pliability is accomplished through a regiment of integrative exercises that combines hands-on, targeted massage techniques from Guerrero, with simultaneous muscle contractions from Brady. No weightlifting or heavy machinery involved, just resistance training. Cognitive pliability is also important, so train your brain when you aren’t focused on your body. RECOVERY Another foundation of TB12, sleep and recovery are habits to master in the path to longevity. Following a rigid sleep schedule and providing yourself time for recovery empowers your body in conjunction with the rest of the method. Turn off your technology 30 minutes before bed and recenter your mind so your body may excel.

“We've been educated around how we look. But feeling betterthat's the key.”  –Tom Brady

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eat fresh

APPLES By: Crissie Mergogey

RED, GREEN, OR GOLDEN? NO MATTER YOUR APPLE PREFERENCE, THIS COMMON FRUIT DESERVES MORE PRAISE THAN IT GETS.

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his crisp, juicy fruit can help improve immunity, regulate digestion, lower high cholesterol, reduce high blood pressure and help prevent cancer (among other diseases). It should be obvious why the apple is one of the most popular fruits in the world! In 2018, the USDA estimated that 11.4 billion pounds of apples were grown in the United States alone. Apples can be eaten fresh as a snack, chopped into salads, cooked into oatmeal or used in sweet desserts. No matter how you decide to enjoy this beneficial super-fruit, make sure to keep the skin intact to reap the most rewards. FIBER IS THE HERO HERE. Apples are a great source of soluble and insoluble fiber. The skin contains most of the insoluble fiber, while the flesh holds the soluble fiber. BOTH TYPES OF FIBER PROVIDE SIGNIFICANT HEALTH BENEFITS. During digestion, soluble fiber becomes gel-like and binds to cholesterol. Instead of entering the blood stream, cholesterol exits the body via a bowel movement. This special fiber also slows digestion, which keeps you feeling full longer and can support weight loss. Insoluble fiber does not change during digestion, which allows it to physically push food, excess hormones and toxins out of the body. Inadequate amounts of insoluble fiber in the diet leads to constipation, bloating, and irregularity.

FIBER IS NOT THE ONLY CHAMPION WHEN IT COMES TO APPLES, IT’S LOADED WITH ANTIOXIDANTS TOO. One antioxidant that is particularly high in apples, called quercetin, has been associated with decreased risk of lung cancer, according to a study by Finland’s National Public Health Institute involving 10,000 people. Antioxidants found in apples also help protect blood vessels and other organs from oxidative damage, which reduces the risk of cardiovascular disease and other health issues. Minimizing oxidative damage to the pancreas can help to lower the chance of developing type 2 diabetes, according to a long-term Women’s Health Study. This study found that women who ate apples had a 28 percent lower risk of type 2 diabetes than those who did not eat apples. Not only can an apple’s antioxidants help reduce the chance of life-threatening diseases, but also the risk of catching a common cold or flu.

THE DISEASE-FIGHTING COMPOUNDS IN APPLES REDUCE INFLAMMATION AND STRENGTHEN THE IMMUNE SYSTEM. Mother Nature knew what she was doing when she made apple season arrive right before cold and flu season! Apples originated from the mountains of Central Asia and there are now 7,500 varieties in the world, ranging in color from green to red and some can grow to the size of a grapefruit! Most apples in the United States are grown in the state of Washington, with the Gala variety winning the popularity contest. ALL APPLES ARE A GOOD SOURCE OF POTASSIUM, MANGANESE, COPPER, VITAMINS A, C, K AND SEVERAL B-VITAMINS. These nutrients play crucial roles in metabolism, immunity and bone strength. Apples are widely available, affordable and loaded with diseasefighting nutrition. So, enjoy an apple (or two) a day, and keep the doctor away!

recipe

e l p p A d a l Sa

pples are known for their sweet flavors and nutritional qualities. This recipe is a nutritious option that provides bitter, salty and sweet flavors to create a unique salad. It packs protein, fiber and plenty of vitamins and minerals to support a healthy lifestyle. The dark leafy greens in this recipe contain high levels of fiber, iron, magnesium, calcium, potassium and so much more. They promote bone health and provide preventive properties for inflammatory disease. Leafy greens promote a healthy heart with other benefits like toxin elimination, brain function and immune support. The turkey bacon has two grams of protein and is leaner and contains fewer calories than pork bacon. It is still a slice of processed meat so regulate your intake of turkey bacon, because of its high levels of sodium and sugar that it may contain.

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Feta cheese can add so much to a recipe. It is also higher in calcium and phosphorus than many other cheese varieties, which makes it a great choice to support bone health. Feta is also lower in calories compared to its counterparts and contains probiotics that are great for gut health. Apples pack a ton of fiber and play a huge part in maintaining proper digestion. They have also been linked to supporting the immune system and are a great snack for weight loss. With over four grams of fiber and eight milligrams of vitamin C, apples pack nutrition and flavor. With all these ingredients combined in this recipe, your taste buds will be satisfied. The nutritional values in this salad are beneficial to our health and can help prevent various health ailments. Enjoy and share this recipe with others to inspire healthy eaters!

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Nutrition Facts Calories 1248 kcal Protein 22.34 g Total lipid (fat)91.73 g Carbohydrate 93.66 g

INGREDIENTS • 6 cups spring mix • 2 cups chopped apples • 2 slices of cooked turkey bacon • 1/4 cup Feta cheese crumbles • 2 tbsp dried cranberries • 2 tbsp chopped walnuts, raw or toasted • 1/2 avocado, sliced or chopped into chunks DRESSING • 1/2 cup balsamic vinegar • 1/4 cup olive oil • 1 tsp honey • 1 tsp Dijon mustard • 1/2 tsp sea salt • 1/4 tsp Italian seasoning DIRECTIONS W hisk all dressing ingredients together in a small bowl or place in a jar and shake. Place in the fridge to chill. C ook the turkey bacon and then chop or crumble to desired size. Set aside. P lace the mixed greens in a bowl and add all topping ingredients. Toss so that all ingredients are mixed well. Drizzle salad with desired amount of dressing and enjoy!

healthy mind

COGNITION CONDITIONING AND MENTAL LONGEVITY By Christian Dischler

e’re all looking for any advantage available in a world that moves faster than we do. There’s competition for everything these days: jobs, attention, social media likes and even a decent parking spot. Sometimes it’s easy to get caught up in the swirl of everyday life and overlook our biggest adversary: time. As we age, our bodies suffer the consequences of our actions and our brains see the same fate. It’s important to keep sharp so we aren’t the ones lost in the same parking lot we fought so hard to get in. But how? You have probably noticed an increasing amount of “brain games” available in the form of smart phone applications. It’s a profitable industry growing in size each year, and it’s important to understand exactly what they offer to us and our aging minds. Whether it’s companies like Lumosity or Posit Science, there are promises of enhanced cognition through interactive games, and claims of a more youthful mind. According to the Stanford Center for Longevity

While brain games can certainly benefit our cognitive focus, their value is ultimately affected by when and how they are used. there’s a lot to unpack when it comes to these claims. The Center compiled a collection of studies and uncovered some important information. “When researchers follow people across their adult lives, they find that those who live cognitively active, socially connected lives, and maintain healthy lifestyles are less likely to suffer debilitating illness and early cognitive decline in their golden years than their sedentary, cognitively and socially disengaged counterparts.” This means our brains are always actively enjoying the benefits everyday life presents us. But it doesn’t mean we can’t gain additional enhanced brainpower from something like scientifically engineered brain games. The study continues to say, “100 days of practicing 12 different computerized cognitive tasks resulted in small improvements in the abilities of reasoning and episodic memory. In other studies, older adults have report-

ed that they felt better about everyday functioning after cognitive training.” While brain games can certainly benefit our cognitive focus, their value is ultimately affected by when and how they are used. If an hour of your time is spent playing a game when it could instead be engaging socially, learning a skill or exercising; perhaps that usage of your time isn’t being optimized. However, if you supplement an hour of television with a tantalizing brain game, you’ll find yourself feeling sharper and more adept. This value cannot be overstated when combined with the decline of human cognition due to age. Staying mentally sharp is important to staying happy, and any advantage in the race against time is a useful one.

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cover story

Fuel y g r e n E r u o Y Integrate Life From The Inside Out

By Patricia Danflous

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ou have the power to jumpstart the energy transition. No scientific innovation or financial investment in solar or wind power required. The energy is in you. Your fuel-breathing and meditating. “This energy that keeps us alive and vibrant–what the ancient traditions call ‘life energy,’ or vital force – is a fundamental force that we can all easily tap into. It’s a simple equation: the more energy you have, the more alive you are. Energy is life, and life is energy! The more energy you have, the more positive and expansive your state of mind is and the more you thrive,” said internationally recognized self-awareness coach, motivational speaker and author Rajshree Patel in her recent work, The Power of Vital Force: Fuel Your Energy, Purpose and Performance with Ancient Secrets of Breath and Meditation. The Uganda native who was raised in rural Indica and New York City is also a former U.S. Attorney prosecutor. It may have been fate, karma or just coincidence that an encounter with spiritual guru Sri Sri Ravi Shankar, a much earlier life-questioning moment in a coroner’s office, and signing up for a Happiness Program with the Art of Living Foundation sparked a life-altering decision. Thirty-five years ago, she transitioned from criminal lawyer to self-awareness guide, helping a diverse global audience discover energy with less stress and increased professional and personal resilience. “I went from criminal law to universal laws and principles,” she laughed. “This was not something that I was looking for, but once I found it I realized ‘wow, ‘ there's another way to live. There's a way to survive from the inside out. It had never occurred to me. Because like many people, we measure our sense of life and our sense of success with what goes on outside and we don't stop to look to see, am I happy? Am I healthy? And I don't mean healthy just physically, but healthy emotionally, mentally, spiritually, just as a human being.”

“With the Happiness Program, I discovered that if I look inward-if I move and make choices from the inside out-I succeed internally, meaning I have health with a smile on my face,” she explained. “I have wellbeing internally and I create success externally.” For Patel, the challenge of a professional change became less about career and more about living a dynamic, purposeful life. “One of the things that makes us unhappy and disconnected as we question the purpose of our life is the way we tend to compartmentalize,” she explained. “We break life down into: that's my outer world, that's my personal life, that's my professional life, that's my family, that's not my family, this is what I like, I don't like this. We compartmentalize our life into pieces. The more we divide our life, the more unhappy, unfulfilled, less successful we are. What I discovered is, the more I integrate the pieces of my life the more joyful I am.”  “That doesn't mean I don't have ups and downs,” she emphasized. “But the more integrated, the more whole we are with our life, the more resilience and strength and courage we have to go through the challenges of life.” How do you integrate the pieces of your world? It’s not something you learn in kindergarten. In her book, speaking engagements and coaching, Patel details methods for rebooting, recharging and living with energetic

The challenge of a professional change became less about career and more about living a dynamic, purposeful life.

harmony. Her varied breathing techniques such as power breathing or active acceptance breathing along with evening breath and morning breath cycles provide a foundation for strengthening your vital forces. “I have a Sit Down Practice, meaning I sit for meditation every morning and evening,” she said. “I treat it as mental hygiene, even if it's for 10 minutes. We brush our teeth twice a day. We bathe at least once a day and we groom our hair and put on fresh clothes and wash our face and so on at least once a day. So from that perspective, mental hygiene is an absolute requirement just like cleaning our teeth and bathing. We have this idea meditation means sitting down with eyes closed. That's one thing, but there are other techniques, like breathing, that help us to be calm and relaxed while we're in an activity. While we're at our busiest moment, there is a way to find the stillness within you so that your actions and activities are not frantic, but calm and create greater results.” Patel emphasizes that a focus on meditation, breathing, self-awareness and healthier living will not deliver an overnight change, but rather gradual differences noticed over time. “You don't have to move from 0 to 100. If you move 5%, 10% in your life from where you are, you change the game. I think the first thing I noticed was efficiency,” she said, noting that she did not leave her law practice one day and become coach the next. “My effectiveness shot through the roof. What was taking me four hours to do, I could accomplish in an hour. That made me think, ‘Oh my God, I'm buying time for myself.’ That translated into more presence to what was happening in the moment.” Patel also learned how to drastically dial down the unnecessary chatter in her mind so that she was present to whoever and whatever was in front of her. “That sense of presence led me to realize that to the degree we are present is the degree that we're joyful, happy, connected and INSPIRE HEALTH

"This was not something that I was looking for, but once I found it I realized ‘wow, ‘there's another way to live." 20

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fulfilled. The quality of being happy and kind and compassionate showed up in my life and reinforced my resilience to keep walking the path.” If you read Patel’s work or accept her 10-day challenge your chances for finding joy are high. “Joy is contagious,” she stated. ”When you're happy, when you're positive, people want to be around you. You want them to feel up level, so it becomes a win-win situation. They get happier. They get inspired. With concrete tools and techniques the people I work with begin to look at life differently in a more optimistic up level to life.” Continuing to expand her vital force, Patel is currently exploring the intuitiveness that has guided her success. “Intuition is moving out of what is known and creating new pathways to reach new results,” she said. “It's operating from that place of unknown, which is so vast, and it can lead to so many more new opportunities inside creativity, innovation. Actually, it is what we need more and more of. The more uncertain the time, as we experienced with the COVID-19 pandemic, the more you must operate from the unknown and be at ease and comfortable with that. Leaders are not taught to be insightful, intuitive, innovative and creative. The only way to learn is to let go of what you know and what you understand and leap into what is unknown.” Rajshree Patel has guided government leaders, families, Oscarwinning filmmakers, Fortune 500 executives, and individuals from all walks of life. She has given talks and led programs at organizations including Amazon, Facebook, Mircrosoft, NBC Universal, IBM, Linkedin, Gap, EMC, The World Bank, Shell Oil, Morgan Stanley, Harvard University, IIT, the United Nations, UNESCO, and more. Learn more about Patel and Vital Force at www.rajshreepatrel.com, and find her on Twitter, Facebook, Instagram and YouTube.

recipe

CHICKEN BURRITO BOWL There is nothing like a dinner made simple and healthy! This burrito bowl is packed with complete nutritional balance. With vegetables, grains and protein. It’s as easy as throwing everything into a bowl and enjoying it. Chicken breasts are lean and loaded with protein. One serving has around 28 grams of protein with only two grams of fat. The number of amino acids in a chicken breast are abundant and support overall bone health. They are also the building blocks of muscle tissue.

Consuming chicken breast may help reduce osteoporosis and decrease the chances of heart disease. It also contains high levels of zinc, iron, copper and vitamin B12. The black beans in this recipe contain high amounts of fiber, protein and antioxidants. They have been linked to reducing the risk of heart disease, diabetes, and have the potential of decreasing the risk of certain cancers. Black beans are rich in vitamin A, folate, potassium, iron and calcium. In a half-cup serving, there are eight grams of protein and seven grams of fiber. These are only some of the benefits this recipe provides. From the guacamole to the beans, chicken and the corn; all the ingredients play a role in the flavors and nutritional values. Not only is it delicious, it is filling and it can be dressed up however you like! The combinations are endless and the whole family can make their bowl unique and to their liking!

Amber Marie Arevalos

INGREDIENTS • 6 boneless skinless chicken breasts • 1/4 cup chopped cilantro • 1/4 cup lime juice • 2 tbsp olive oil • 3 cloves garlic minced • 1 tsp cumin • 1 tsp sea salt • 1 tsp black pepper • 1 1/2 cup basmati rice, cooked • 1 cup corn fresh or canned, drained • 1 red bell pepper, sliced • 1 can black beans, drained • 1 cup shredded cheese • 1/4 cup guacamole • 1 tbsp sour cream • 1/2 cup salsa DIRECTIONS  In a large zip lock bag, pour in the lime juice, cilantro, olive oil, garlic and spices. Add the chicken, sliced bell peppers and combine until they are coated. Place in the fridge and marinate for 30 minutes or overnight.  Heat heavy-duty pan to mediumhigh heat and lightly oil it. Add the chicken and bell peppers to the pan. Cook chicken for 5-7 minutes on each side or until cooked through. Remove from heat and cover.  In a medium serving bowl add about 1/2 cup of cooked rice. Top with chopped cilantro, grilled chicken, cooked bell peppers, beans, corn, sour cream, guacamole and salsa.  Serve with tortilla chips if desired. Nutrition Calories: 326kcal Carbohydrates: 19g Protein: 31g Fat: 14g

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pets

Your Dog

AND A VEGETARIAN DIET By Emily Koelsch

THERE ARE SEVERAL REASONS THAT PEOPLE OPT TO BECOME VEGETARIANS, FROM HEALTH CONSIDERATIONS TO POLITICAL, ENVIRONMENTAL AND RELIGIOUS BELIEFS. IN RECENT YEARS THERE HAS BEEN A TREND OF PET OWNERS WANTING TO NOT ONLY REMOVE MEAT FROM THEIR DIET BUT FROM THEIR PET’S AS WELL. THIS RELATIVELY NEW TREND LEAVES MANY DOG OWNERS WONDERING WHETHER THIS IS A HEALTHY DECISION AND ONE THEY SHOULD CONSIDER. TO HELP YOU THINK THROUGH YOUR DOG’S DIET, HERE ARE SOME KEY PROS AND CONS TO CONSIDER BEFORE MAKING ANY DIETARY SHIFTS.

PROS

While it might seem unlikely, it is possible for a dog to have a vegetarian diet and remain healthy. If changes are made carefully, slowly and with the consultation of a veterinarian, it can be safely done and even have some positive effects. • Helps dogs with allergies. Food allergies are the second most common reason for skin allergies

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in dogs, with fleas being the first. A vegetarian diet often resolves the issue. •R educes liver and kidney issues. It reduces the risk of liver disease and kidney stones and can improve a dog’s overall health. •R educes your household’s carbon footprint. •R educes the demand for animal products. •G ives pet owners an opportunity to ensure that their dog’s diet includes fresh ingredients.

CONS

That said, there are several challenges that come from switching a dog to a vegetarian diet. Most importantly, it might not give dogs the vitamins and nutrients that they need. Dogs have different dietary needs than people, and it’s not as easy to switch their diet. Specifically, it can lead to inadequate protein intake, an imbalance of amino acids and vitamin deficiencies. If these nutritional deficits happen for extended periods it can lead to longterm health issues. Cailin Heinze, a veterinary nutritionist, warns that, “for dogs, certainly vegetarian and vegan diets can be done, but they need to be done very, very careful-

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ly. There is a lot of room for error, and these diets probably are not as appropriate as diets that contain at least some animal protein.” In addition to the health risks, switching a dog to a vegetarian diet is time consuming for owners, as it requires ongoing monitoring and planning.

EXPERT TIPS

Deciding to switch a pet’s diet is a personal decision that owners should carefully consider. In addition to weighing the pros and cons, consider these expert tips before switching your dog to a vegetarian diet: • A vegetarian diet is not appropriate for puppies or dogs that are going to be bred. • Always consult with a veterinarian before changing your dog’s diet. • If you do implement a vegetarian diet, schedule wellness visits for your pet at least twice a year, including blood tests. • Only feed your dog foods that meet the Association of American Feed Control Officials compliance.

mighty kids

BOOST YOUR CHILD'S

e c n e d i Conf By Jack Burden

GROWING UP ISN'T EASY, ESPECIALLY IF YOU'RE FEELING A LITTLE INSECURE. IN OUR SOCIETY, IT'S EASY TO FEEL BESIEGED ON ALL SIDES BY MESSAGES THAT TELL US WE'RE NOT GOOD ENOUGH, AND THERE ARE PLENTY OF FAMILIAL AND SOCIAL PRESSURES TO ADD TO THE MIX. FORTUNATELY, THIS ARTICLE HAS SOME AWESOME TIPS FOR HOW PARENTS CAN HELP BOOST THEIR CHILD'S CONFIDENCE.

Praise Them. It's easy to automatically assume that kids already have a healthy dose of confidence, but we all know that's not true. Kids need praise just as much as they need anything else in life. When you notice something they've done that you can compliment, do it. Make sure to find things at home and outside of the home that your child can do well so they can experience success. It will give them a foundation for their self-esteem which will help them feel good about themselves even when times are tough.

Encourage Them to Dream Big. Kids are capable of amazing things especially if you encourage them. Tell them to think about all the things they want to accomplish and make those their focus from now on. Make it a point to help them dream about how they'll achieve those goals, and then give them as much support as you can so that they can make their dreams a reality.

Teach them to be less selfcritical. Whenever someone actively criticizes or judges themselves, they will naturally have a harder time feeling good about who they are and what they can do. Kids generally aren't very aware of this selfcritical tendency, so help them learn to recognize unwanted negative thoughts and replace them with more positive ones.

Help them identify their strengths. Your child might not feel confident because they don't understand their strengths. All of us have a special something that makes us unique, and if we're feeling unsure about ourselves, it's usually because we're focusing on our weaknesses rather than our strengths. If your child feels insecure, encourage them to take time to think about what they like most about themselves. Think of all the times they felt confident in the past, and then help them pinpoint what was going on in their mind at the time.

Give them a chance to shine. Children are natural performers, so if they don't feel confident in themselves, it can sometimes be hard for them to perform without having the assurance of being great at what they're doing. Make sure you give your child the opportunity to show off and show what they're capable of. If you take time to let your child know you are interested in their strengths and knowledge, this will give them the encouragement and confidence they need to have fun with their learning activities.

Confidence is the key ingredient that helps us make it through challenging times in our lives. At home and at school, confidence builds resiliency and helps us accomplish our goals. With the right amount of encouragement and support, a confident child can become a happy and successful adult. INSPIRE HEALTH

healthy destinations

OPEN THE DOOR TO A SAFE AND HEALTHY DESTINATION! By Juliane Morris

OVER THE PAST YEAR OR SO, MOST OF US TRANSITIONED SOMEWHAT UNWILLINGLY FROM WHATEVER WAS OUR PRE-CORONAVIRUS HEALTH, NUTRITION AND EXERCISE ROUTINE INTO SOME SEMI-SETTLED NEW NORMAL OF OUR HEALTH AND WELLNESS INTENTIONS. SELF-CARE MAY HAVE BEEN SHELVED FOR A WHILE AS SURVIVAL MODE WAS THE NORM. SO, LET’S TAKE STOCK. SOME OF US REMAIN RESIGNED IN A WAITING RUT UNTIL SOME FUTURE DOOR OPENS TO RECLAIM A GOOD ROUTINE. WELL, WHY WAIT ANY LONGER WHEN YOU CAN OPEN THE DOOR YOURSELF WITH A PLANNED TRIP TO A SAFE AND HEALTHY DESTINATION? SOMETIMES GETTING AWAY IS JUST THE KICK START WE NEED TO BRING HOME OUR NEW, DISCIPLINED, GOOD HEALTH HABITS. With a myriad of healthy destination venues and programs available– some more individually-customized and others more organizationally-structured–your chosen health-and wellness-focused retreat center, program or camp can help you achieve your goals with long-term success. Today we’re exploring a getaway that has you covered comprehensively, and

that offers some scholarship opportunities, discounts and different payment plans to help make it happen. Unite Fitness Retreat, located at the base of Utah’s scenic and towering Wasatch Mountain Range, and not far from Oquirrh Mountains, provides an all-inclusive, mindful approach to fitness with, “A Weight Loss and Health Retreat Customized for You”.

WATER CLASSES

HIKING PROGRAM

CARDIO WARM UP

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The program emphasizes activities where participants “Reconnect in Nature” to help “Transform your health, body + mind”. The program is holistic which Unite claims provides a more effective approach and has helped thousands of people from all walks of life to successfully transform their health. According to Unite, about 30% of their guests learn of their program through their doctors. Using the latest technology and scientific information associated with health, exercise science, habit-changing education and nutrition, unite employees, small group settings, private coaching, farm fresh and local chef-prepared meals, cooking demonstrations, at-home meal planning, grocery shopping tips, and addressing emotional eating. These efforts help their guests achieve weight loss results

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WASATCH MOUNTAIN RANGE as efficiently and safely as possible. Unite also offers relaxation and sports massages, spa rejuvenation, mindfulness training, and stress-management techniques. Price options are varied and include among other options: 5 days for $2,990 and a week or two at $3,740 per week.

You can learn more about how Unite Fitness Retreat combines innovative wellness strategies with practiced mindfulness where you can “escape to the mountains to unplug, awaken, and renew your spirit” by visiting www.unitefitnessretreat.com or calling 1.866.589.5615.

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fashion

Pantone Colors of the Year

A Message of Hope and Joy By Shirin Mehdi

Colors are often underrated. They are a mood. They speak volumes about people and worlds.

This year is clearly about hope.

Let’s talk about the color Illuminating–It is a bright yellow– almost like a burst of optimism and hope shining through the gray clouds like the magnificent sun. 26

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ULTIMATE GRAY IS A COLOR THAT REPRESENTS DEPENDABILITY. IT HAS BEEN A GRAY YEAR, BUT IT IS ALSO ONE WHERE THE WORLD CAME TOGETHER IN UNITY AND SOLIDARITY. HARMONY, HOPE AND STABILITY IS WHAT THIS COLOR BRINGS.

er, Togeth and ating Illumin e Gray t Ultima mbolize ly sy e perfect e we ar m i t e th ally sthetic in. Ae ng too, speaki a great ake they m nation. combi do you en, How th ate these or incorp to your in colors be? wardro

Accessorize You can safely say Illuminating and Ultimate Gray are contrasting colors, and contrasts make for interesting accessorizing. You can add a yellow belt, bag or necklace to your gray outfit, and you are in trend! You could also wear yellow eyeliner with a gray outfit or vice versa–now that’s an idea!

Layering

When you have two colors that are so different, yet so compatible, layering makes them visually appealing. Jackets, stoles, sheer outers, you could use any of these in gray and yellow to work this look. Nice, don’t you think? Prints are fun, prints are happy. Prints in Illuminating and Ultimate Gray hit the spot. You could go all out with these or even just get a plaid shirt in this combination and you will be good to go.

The simplicity of these colors together is comforting, and these styling ideas will definitely add some oomph to your “we still need to social distance” looks for the year. Stay safe and stay stylish! INSPIRE HEALTH

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