Inspire Health NOLA Issue 5, Volume 21 by Fox Printing and Digital Publishing

INSPIRE

Empowering Natural Living In New Orleans and The Northshore

Six Foods to Keep You Looking Youthful HOME SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT! SUGAR FREE CARROT CAKE

CUPCAKES

FINDING

StreI NngSthT R I D E

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Bringing Balance Back To The Body Breast Health Awareness What age should women start screening? All women can benefit from thermography especially ages 20-50 as they have no standard testing. Most women these ages may not find out about cancer until stage 3. 10% of all breast cancers develop in women under 40 and are more likely to have a more aggressive form.

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Holistic Practitioner • Certified Thermographic Technician • Auricular Therapist Certified Nutritionist • Raw Vegan Nutritionist 985.327.5707 • sundrophealing@gmail.com • www.sundrophealing.com INSPIRE HEALTH

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feature

t s a e Bryst C THE COMMON LUMP

s women, we are in a constant state of self-care. We take our skin routines and upkeep in order, but what about cancer prevention? Lumps and bumps can make their appearance in a common cancerous area, our breast. So how do we know what to look for, and when is it time to worry? These are common questions many women search the internet to find the answers to. Breast cysts are fluid-filled sacs that appear on the inside of the breast. These types of lumps are usually benign or noncancerous. Breast cysts are found in women under age 50. These bumps are movable, smooth and can vary in size. You might experience discharge and your breast may even feel tender.

By Amber Arevalos

They often change size either before or after your menstrual cycle. The Mayo Clinic states that treatment for these cysts need minimal intervention. If you choose to visit your physician you can expect to give a thorough history and receive physical exam that may include imaging. It may be a mammogram or breast ultrasound that they prescribe. These tests are designed to view the inside of the breast. Physicians are unable to diagnose without these images. Most breast cysts will disappear on their own, and if they are bothersome, seek medical attention to find relief. The most common procedures are aspirations to drain the fluid-filled sack. In some rare cases, a doctor may recommend surgical intervention. Surgery is

recommended only when the cyst is a frequent re-occurrence. These lumps are usually noncancerous and do not increase your risk of breast cancer. If the cysts form excessively, it may be difficult to detect if any bumps may feel or look different. If you experience a lump that does not feel like a cyst, it is time to contact your physician. Lumps to worry about are those growing in size, that never shrink or dissipate and may be painful. Feeling a lump anywhere on your body can be scary, especially as a woman and not knowing what it is. Take the time to learn how to give a self-test and be aware of the options you have. Your physician can educate you and provide information on how to prevent and relieve these breast cysts. Not all lumps and bumps are created equal. Learn what to feel for to know how to make the right treatment decisions.

If you experience a lump that does not feel like a cyst, it is time to contact your physician.

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contents

t s a e r B yst C

issue 5 | volume 21

THE COMMON LUMP

22 FINDING

Strength

IN STRIDE

5 SUPER FOOD

Pomegranates Have Joined the Fight Against Breast Cancer

7 RECIPE

8 NATURAL BEAUTY

28 MIGHTY KIDS

9 ADVERTORIAL

29 RECIPE

10 EXERCISE

30 EVENTS

Exercises That Are Easier on Your Joints

12 HEALTHY BODY

Flavored Water Recipes for Weight Loss

14 RECIPE

Autumn Sangria With Apples Pomegranates & Figs

16 WELLNESS

Women's Health and Chiropractic

20 RECIPE

Sugar Free Carrot Cake Cupcakes

Call NOW for a free tour

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27 FEATURE

Hospice 101: What is it and How Can it Help Your Family

Stay Connected

Yoga • Personal Training

Coping With the Loss of a Pet

Mummy Jalapeno Poppers Six Foods to Keep You Looking Youthful

LES MILLS CLASSES COMING TO BFF!

26 PETS

25 DISCOVER

Breast Cancer Prevention

Home Schooling: the Good, the Bad, and the Indifferent! Instant Pot Chicken Tikka Masala

CARROTS

s e t a n a r omeg HAVE JOINED THE FIGHT AGAINST BREAST CANCER

By Christian Dischler

ith a flavor as delicious as it is elusive, the pomegranate has danced across the human palate for centuries. Originally from Northern India, these unassuming fruits are packed with nutrients beneficial to our health. Each pomegranate seed (called arils) contains high levels of antioxidants and phytochemicals. These nutrients provide an astronomical number of benefits. Ranging from anti-inflammatory properties, strengthening our blood cell counts, reducing protein buildup and calcification, dissolving gallstones or kidney stones, and restoring glucose levels to our liver. This tiny super food truly does it all. According to an aggregate study published in the National Library of Medicine (NLM), “in Ayurvedic medicine, the pomegranate was considered to be a whole pharmacy unto itself.” Its ability to help prevent breast cancer is more important than ever. In a year where 1 in 8 women will be diagnosed with breast cancer, it’s important to be aware of how to

prevent the disease before it’s too late. Pomegranates contain polyphenols, antioxidants and specifically phytochemicals called ellagitannins—which are recognized medically for their ability to downregulate estrogen responsive genes. This is important in the prevention of breast cancer, because “steroid hormones, particularly estrogens, are believed to play a central role in development of breast cancer.” By reducing this influx of harmful hormones, we reduce our risk of developing breast cancer. The ellagitannins contained in pomegranates actively regulate how these toxic hormones interact with our bodies, and help us manage their damage. Direct links have been

drawn by medical studies, with the NLM stating that “several studies investigating the chemo preventative potential of pomegranate against breast cancer have highlighted the importance of antioxidant properties manifested in its components.” Furthermore, going on to recognize that “data

super food suggest that intake of pomegranate may be a beneficial strategy for breast cancer chemoprevention.” In short, pomegranates flush out the bad hormones and promote the good. Whether it’s the anti-estrogenic functionality of the pomegranate, or the antioxidant activity—there’s no reason to keep this super fruit out of your diet. Use it as a garnish on savory dishes like guacamole, or pick up a bottle of pomegranate juice to give yourself a boost midday. It will replenish your glucose levels and ensure your liver won’t need to pump cortisol into your blood to keep you going. However you choose to enjoy this remarkable fruit, your body will thank you for its restorative benefits and total wellness contributions to a cancer-free life.

editor’s letter The Autumn issue of Inspire Health is my favorite! We get to think about the string of holidays right around the corner: firepit nights drinking pomegranate Sangria and enjoying the cooler weather and crisp nights. Autumn makes you want to get moving and get out. That’s the perfect medicine for whatever ails you.

M A G A Z I N E

No matter what you are faced with, whether you are recovering from an illness or injury, or you just have the blues, autumn air is the cure.

Hal G. Fox & Suzanne Polk Fox

Remember to get your mammogram once a year and read our article on self examination and cancer prevention. Together, we can reduce the number of women who become the latest breast cancer statistic. Together, we can help and encourage breast cancer survivors to stay healthy through diet and exercise. Together, we can support families who are suffering through domestic violence.

Suzanne Polk Fox

Together we can Inspire Health, Suzanne Fox

executive publishers managing editor copy editor Christian Dischler Chad Ruiz

contributing writers Amber Arevalos Katherine Coggeshall Christian Dischler Dr. Aaron Dutruch D. C. Elizabeth Impasato Julie Maddock Donna Mavis

Buy 3 Get FREE Vitamin C*

James and Melodie Knapp, owners, invite you in for a visit.

*While Supplies Last

Juliane Morris Nellie Palmer Mary Ann Podwall

design

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.

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recipe

Mummy JALAPENO POPPERS By Nellie Palmer

EVERYONE LOVES JALAPENO POPPERS! DON’T LET YOUR HALLOWEEN CELEBRATION GO WITHOUT THESE MUMMIES! SIMPLE AND QUICK, BUT THEY WILL BE A HUGE HIT! INGREDIENTS • 12 Jalapeno peppers, halved and seeded • 1 package Philadelphia cream cheese • 1 bag, 16 oz, Mexican shredded cheese • 1 jar Tabasco jalapeno pepper jelly • 1 Pillsbury pie crust • 48 decorative edible eyes DIRECTIONS  Place jalapeno halves on a cookie sheet lined with parchment paper. Make sure all seeds have been removed. Leave the stem in tact.  Put a tablespoon of shredded cheese in each pepper half.

 Put a teaspoon of pepper jelly in each pepper half.  Top each pepper half with two teaspoons of cream cheese.  Place the pie crust on a bread mat or a piece of parchment paper. Using a pizza cutter or pastry cutter, slice pie crust into thin strips. Cut the strips into smaller four inch strips. Wrap the pie crust strips around the peppers in a mummy fashion, tucking the loose ends under the pepper.  Bake at 350° until pie crust strips are golden and cream cheese is bubbly. Makes 24 Poppers

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natural beauty

SIX FOODS TO KEEP YOU LOOKING

Youthful By Donna Mavis

MANY INGREDIENTS IN MEDICINES AND BEAUTY PRODUCTS ARE SOURCED FROM PLANTS OR ANIMALS. FROM ANTI-AGING SERUMS TO SKIN-LIGHTENING LOTIONS, YOU MAY BE SURPRISED TO KNOW THAT SOME ANTIOXIDANTS AND COMPOUNDS IN YOUR FAVORITE MOISTURIZER ARE RIGHT THERE IN YOUR KITCHEN.  ALPHA HYDROXY ACID Alpha hydroxy acid is a common ingredient in chemical peels. Capable of cleansing, hydrating and firming the skin, it uses a combination of acids found in foods to achieve these benefits. Foods that contain alpha hydroxy acid include citrus fruits, tomato juice, milk, yogurt, apples, pineapples, papaya and almonds.  RETINOL Retinol is a widely used substance in anti-aging products. It boosts collagen, which in turn helps reduce wrinkles, fine lines, acne, discoloration and dryness. As a derivative of vitamin A, it can be found in mackerel, salmon, and tuna as well as beef and lamb liver.

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 GREEN TEA EXTRACT Green tea and its extract are filled with antioxidants that stimulate circulation and reduce inflammation. The most known benefit is the extract's ability to protect the skin against free radicals that can cause damage and accelerate aging.  VITAMIN C Vitamin C and collagen are two peas in a pod, with vitamin A encouraging the production of collagen. Green vegetables like broccoli, spinach and cabbage are high in vitamin C and easily incorporated into your diet.  COLLAGEN Collagen, as a skincare product, improves the elasticity and resilience of skin. Bone broth, animal meats, fish, dairy and eggs all help with collagen production.

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 VITAMIN E Vitamin E is incredibly beneficial for both skin and hair. A moisturizing agent, this antioxidant can soften the skin and reduce the appearance of acne scars. Foods that are rich in vitamin E include seeds, nuts, green leafy veggies and vegetable oils.

You will be amazed at how many ingredients in the products on cosmetic shelves are present in everyday foods. In addition to using commercial solutions, enrich your diet with nutrient-dense items and ask your doctor to recommend oral supplements.

advertorial

By Elizabeth Impastato The ability to stay connected can be difficult for most people. You might have been guilty of promising to keep in touch with friends. Staying connected has been even more of a challenge due to the limited ability of social engagements for the past year. How are you staying connected with others you know? Have you found a way to meet new people? What have you done to STAY CONNECTED with you? The ability to stay connected with yourself is most important. If you stay connected to yourself it is easy to connect with others. The internet has been a helpful tool for most to stay connected with others. What about the ability to stimulate your mind by learning something new? Yes, the internet can help with learning too. Connecting with yourself is the ability to challenge yourself, trying something totally different from the usual routine. Think of this as pushing yourself out of your comfort zone. Not that you must be uncomfortable to stay connected but get comfortable. Try doing one activity for 15 minutes every night. Reading a book before bed, listening to music. Even exercise could be something done for yourself. When you are ready to advance, add another activity. Impastato Gallery & Art Therapy has services that can help you stay connected. The Private Painting Lessons are designed in two packages giving the best personal attention for you. The Drawing Journey is private drawing lessons that build on each class as you take the journey through each package. These are set around your schedule allowing you to have the time for yourself. To learn more about all the services Impastato Gallery & Art Therapy has to offer visit us online or in person.

Impastato Gallery & Art Therapy wants to connect with you www.impastatogallery.com 1901 US-190 STE. 28 Mandeville,La. 70448 INSPIRE HEALTH

exercise

s t n i o J

EXERCISES THAT ARE EASIER ON YOUR When osteoarthritis jeopardizes your mobility, exercise can keep you moving.

By Juliane Morris

Ensuring that muscles and surrounding tissues are strong is essential to provide support for osteoarthritis. Without proper exercise, supporting muscles are weakened, creating more stress on joints. For people with arthritis and related joint pain and stiffness, gentle exercise improves strength and flexibility of the muscles around joints. Gentle exercise also helps with bone strength, improves balance, weight control, and can diminish joint pain and fatigue. These three exercises help with range of motion, strength, balance and a touch of aerobic benefit. Move gently with low impact, breathing slowly and deeply.

THE SEATED SIDE STRETCH Sit tall and comfortably positioned with your legs crossed. Tighten your core, checking that you are seated straight upright. Relax your face, jaw and shoulders. Raise one arm overhead and

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lean to the opposite side for a side body stretch and core muscle engagement practice. Hold for a count of 6 seconds, breathing in and out with each two second mark. Return to center and lower arm. Repeat on other side. Repeat the sequence twice.

THE UPRIGHT & OPEN Stand upright with your legs as far apart as comfortable, about one and a half wider than hip distance. Tighten your core. Raise your arms up, equally as wide as your legs. Open the palms of your hands upward to the sky, turning your face slightly upward. Breathe in and out slowly for a count of 12 seconds. Bring your hands together to your chest and legs together, recentering tall and upright. Repeat the sequence twice.

THE TALL TREE Standing tall and with your feet planted hips width apart, tighten your core and lift one foot, placing the bottom of it onto the inner calf area of the other leg, pressing against the tall and straight leg for stability. Then raise your arms above your head, joining your fingers while still tightening your core for balance exercise and muscle engagement. Hold for a count of 4 seconds. Repeat on the other side. Repeat the sequence twice.

ise also Gentle exerc one helps with b ves pro strength, im control, ight balance, we inish joint and can dim atigue. pain and f

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healthy body

FLAVORED WATER RECIPES FOR

s s o L t h g i e W By Katherine Coggeshall

rinking more water is a great way to boost metabolism and facilitate weight loss. However, many people find it difficult to consume enough water throughout the day. One of the easiest ways to increase water consumption is by making it more flavorful without adding sugar or calories. Healthy flavored water recipes start with clean, filtered water. Filtration helps remove heavy metals and chemicals that may have snuck into your tap water and can interfere with your body's weight loss functions. With your clean water, you can add a variety of healthy flavors from herbs, spices, edible flowers, fruits and vegetables. Organic flavoring agents are best, as this will help you avoid pesticides and other harmful chemicals, but are not necessary. To give you some ideas from which to start, here are 15 flavored water recipes for weight loss. Combine your chosen flavor ingredients with your filtered water and leave for 8-24 hours before drinking. This gives the flavors time to meld together and infuse into the water.

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You can make large batches in the evening and leave overnight to enjoy the next day. To get the best metabolism boosting benefits, and therefore weight loss benefits, start your day with a glass of water each morning. This should be consumed before breakfast, right after you wake up. This wakes up your metabolism and helps you feel fuller before eating. In fact, consuming water consistently before meals throughout the day will help you eat less overall. It is best to make water drinking a habit rather than waiting until you actually feel thirsty. This is because the body doesn't alert you to thirst until you have lost about 5% of your total body water. That means by waiting until you are thirsty to start drinking, you have already put your metabolism at a disadvantage. A better idea is to consistently drink water from the moment you wake up until the moment you finish your last meal. Avoiding water right before bed is very reasonable, as too much water late at night can keep you up. Drinking flavored water is a simple way to boost your metabolism daily and bolster your weight loss goals.

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CITRUS: lemon slices, orange slices and fresh basil leaves. FALL SPICE: apple slices, a whole cinnamon stick, and a dash of nutmeg. SPRING FLING: a few sprigs of fresh lavender with fresh chamomile flowers. WARM AND COZY: a vanilla bean pod with a cardamom pod. BERRY: frozen blueberries and strawberries. SUMMER MIX: fresh cherries, pear slices, and cucumber. LIKE A MOJITO: fresh basil and lime slices. SPA WATER: fresh sage with cucumber slices. GARDEN: fresh rose petals with a vanilla bean pod. SPICE: a fresh fennel bulb with a few fresh cloves. ISLAND: pineapple with orange slices. CLASSIC: kiwi slices with strawberries. COOL: watermelon with cucumber slices. VEGGIE: fresh carrot with celery and ginger. HERB: fresh sage, rosemary, basil, and thyme.

DR. AARON DUTRUCH D.C.

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recipe

Many suffer with pain and limited mobility everyday.

AUTUMN SANGRIA

WITH APPLES, POMEGRANATES & FIGS By Nellie Palmer WHETHER YOU SERVE UP BIG GLASSES FOR YOURSELF AND YOUR FRIENDS ON HALLOWEEN, OR TUCK AWAY THE RECIPE FOR THANKSGIVING (OR EVEN JUST A FUN NIGHT WITH FRIENDS) THIS SANGRIA IS PERFECT FOR THE SEASON!  Ingredients • 1 cup pomegranate seeds • 1 large apple, cut into thin wedges • 5 figs, cut into quarters • 1 bottle chilled prosecco • 1 cup brandy • 2 cups pomegranate juice • ice  Directions In a large pitcher filled half way with ice, add the fruit and then top with the juice, brandy and the chilled prosecco. Serve cold.

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wellness

Women’s Health & Chiropractic By Dr. Aaron Dutruch D.C. THE AVERAGE CHIROPRACTIC CLINIC IN THE US HAS A PATIENT POPULATION THAT IS APPROXIMATELY 60 PERCENT FEMALE. THIS COULD BE FOR ANY NUMBER OF REASONS, BUT IN MY PERSONAL EXPERIENCE, MY FEMALE PATIENTS ARE SIMPLY MORE IN TUNE WITH THEIR BODIES AND ARE MORE WILLING TO LOOK FOR HELP TO MAKE SURE THEY ARE FEELING THEIR BEST. THE MOST COMMON REASON THESE PATIENTS SEEK CARE IS FOR LOWER BACK PAIN FOLLOWED BY NECK PAIN AND HEADACHES.

ower back pain can have many causes, in my female patient base, I see a lot of pelvic dysfunctions, and core instability. Pelvic dysfunction refers to abnormal or restricted motion of the pelvis (the sacroiliac joint) which can cause a sharp pain when going from a seated to a standing position or bending forward as well as chronic tension in the upper gluteal region. This can also lead to similar symptoms seen in sciatica. A weakened core causes a change in the patient’s center of gravity placing more pressure on to the joints of the lower back instead of the discs and vertebral bodies that are designed to handle those pressures. This can lead to disc degeneration and cause numbness/tingling or pain down the leg, as well as chronic lower back tension and local pain. Neck pain and headaches are often found together and can be caused by several things, most commonly, I find that increased tension within the muscles of the neck and upper back

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play a major role in these problems. This tension in the neck is often the bodies way to compensate for poor biomechanics (posture) as well as outside stresses in the patients life. Treatment for these patients can fluctuate depending on the specific cause of the condition, but most benefit greatly from regular chiropractic adjustments to the affected region, as well as manual therapy to reduce muscle tension. Regular exercise is also crucial for patients in helping to maintain core strength and endurance. It is also an excellent tool to help manage stress levels. Studies have shown that regular exercise can increase a person’s ability to handle outside stressors. The exercise can be as simple as going for regular walks, which is also very beneficial for the female population because weight bearing exercise reduces the likelihood of developing osteoporosis, which is a condition

that more regularly effects the female population. This condition is a decrease in bone density, frequently noted in the hips and can increase the risk for fractures and degeneration of the hip joints. Yoga and Palates are also a great way to increase your postural awareness and reduce stress. In summary: Although there are several reasons to visit a chiropractic office, the most common reason our female population seeks help is for lower back pain, neck pain and headaches. These conditions benefit greatly from regular chiropractic adjustments and exercise. Over my time treating, I have noted several patients that haven’t been able to begin exercise due to pain. Chiropractic may be one of the best starting points for a patient that is looking to start on a journey to better health and overall wellness. If you are wanting to start feeling and moving better, reach out to a chiropractor near you so they can do their best to help you reach your goals.

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eat fresh

CARROTS By Christian Dischler

Carrots can be inserted into almost any recipe that allows room for interpretation. It's the main component in soups, stir-fry, cake, gravy, salads, you name it!

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nown for their versatility as a healthy snack or an ingredient in a robust soup, carrots carry an abundance of health benefits parallel to their flavor profile. One of nature’s less polarizing vegetables, they are welcome additions to dinner plates and snack boxes worldwide. What makes this sweet veggie such a crucial part to a balanced diet? Simply put, carotenoids—phytonutrients first discovered in carrots and aptly named after them. Carotenoids can be found in a multitude of fruits and vegetables. They’re best categorized as the antioxidant rich phytonutrients that give certain plants their colors, and can be determined by which color they provide. In the case of carrots, beta-carotene gives them their vibrant orange color (and sometimes a rainbow of color). But aside from providing this world with a splash of vibrancy, carotenoids assist the human body with many functions and provide necessary health benefits. You’re likely familiar with carrots being responsible for helping with eyesight. Well, it’s not simply a rumor—there’s scientific validity to that statement. B-carotene helps counteract certain age-related eye diseases such as macular degeneration. Moreover, b-carotene is classified as a provitamin A carotenoid.

Meaning our bodies convert some of it to valuable vitamin A, which is also responsible for aiding eyesight and boosting the immune system. Even more impressive, carotenoid’s antioxidant properties are recognized for their cancer fighting abilities. B-carotene actively fight against harmful free radicals and are particularly strong in the prevention of breast cancer. Additionally, carotene gives our heart support by increasing our defenses against cardiovascular disease. Carrots also carry lutein, biotin, retinol and lycopene—making them resourceful in giving us healthier skin. All of this without even mentioning how the fiber content of a carrot comprises 10 percent of our daily intake, and works overtime to balance gut bacteria. It’s clear why this bright veggie is important to incorporate in your diet. And it’s easy! Carrots can be inserted into almost any recipe that allows room for interpretation. It’s the main component in soups, stir-fry, cake, gravy, salads, you name it. But remember that a lot of these health benefits require the help of a fat, in order to ensure total absorption and maximize potential. So splash a little olive oil in the pan, toss an avocado in the salad, or get crazy with a dollop of butter and a drizzle of cane syrup on your steamed carrots.

recipe

SUGAR FREE CARROT CAKE CUPCAKES

A healthier low carb sugar free carrot cake cupcake recipe with fluffy cream cheese frosting.

By Nellie Palmer

INGREDIENTS • 4 tbsp softened butter • 1/3 cup Truvia • 1 tbsp maple extract • 1/2 tsp Madagascar vanilla • 1/3 cup almond flour • 1/3 cup coconut flour • 1/4 cup shredded coconut • 2 tbsp whey protein powder • 1 tsp baking powder • 1 tsp cinnamon • 1/4 tsp ground ginger • 1/4 tsp salt • 3 large eggs • 2 tbsp heavy cream • 2 ounces finely grated carrot (about 1 medium) CREAM CHEESE FROSTING • 4 ounces butter, softened • 4 ounces cream cheese, softened • 1/2 cup heavy cream, whipped to stiff peaks • 1/3 cup Swerve confectioners sugar • 1 tsp Madagascar vanilla INSTRUCTIONS  Preheat oven to 350 degrees and place the rack to the lower third of the oven. Line 9 cupcake pans with liners. Measure dry ingredients into a small bowl and whisk to break up any lumps. Finely grate the carrot.

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 Method: In a stand mixer, blend softened butter, Truvia, maple and vanilla until light and fluffy. Add 1 egg and beat again until the mixture is thick, light and fluffy.  In a separate bowl, combine dry ingredients and add 1/3 to mixer and blend until well incorporated. Add another egg and mix until the batter is light and fluffy. Continue alternating the dry and wet ingredients, scraping the bowl after the dry additions and keeping the texture nice and light. Add the carrot and heavy cream at the very end. Mix well (The batter should be thick but easy to work with. If it's not, add 1-2 more tbsps of heavy cream, but work quickly.)  Immediately spoon the batter into the cupcake liners before it thickens up. Place into the oven and turn the oven to 400ºF and bake for 5 minutes to get the batter rising. Turn the oven back to 350 and bake for 20 minutes or until the tops are firm when lightly pressed with a finger, but still moist. Remove and let cool completely before frosting.  Cream Cheese Frosting: Whip the butter and cream cheese together with the vanilla and sweetener until it is very stiff. Fold the whipped cream into the cream cheese mixture 1/3 at a time. Frost the cupcakes and refrigerate or serve.

e r o M t n a W stomers? Cu

Inspire Health Magazine is the North Shore’s leading health and wellness magazine featuring local and national experts, recipes and all sorts of tips helping families lead healthier and happier lives.

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cover story

FINDING

StreI NngSthT R I D E

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By Christian Dischler

ach time her foot struck the pavement, Vanessa Reiser drew one step closer to the finish line. But unlike the traditional marathons and ultramarathons she’s run her whole life, this one was different. This time the finish line was more significant, and couldn’t be quantified by distance alone. Her dedication carried her across nine New York counties spanning 12 days of running. 285 miles in total. Through green fields dotted with baby goats and bustling city streets, she persevered. Her modified wedding dress flowing behind her as a symbolic testament, she ran over 20 miles each day. There was determination in her stride and with each calculated breath, her resolve strengthened. As for the wedding? She dodged that bullet over a year ago. Reiser, a 47-year-old clinical therapist and proud mother, is a narcissistic domestic abuse (NDA) survivor. Her story is a familiar tale for victims and those who may be struggling to find defining words for their difficult situation. The decision to run in her wedding dress represented solidarity with other survivors by calling out the manipulative behavior of narcissistic abusers. “The dress represents something that the narcissist exploits. They recognize this as a vulnerability or as something in our society that is coveted. They tend to dangle these carrots—whether its finances, having a baby, or a wedding. So, I felt it was symbolic that I run in the dress.” After ending her engagement with her abuser, she underwent a tumultuous experience including “love-bomb” withdrawals, confusion, eliminating toxic friends and ultimately rebirth. For Reiser, the run signified more than simply mileage. It represented a resurrection and a return to her strength. “I thought what better way to practice my own healing and inspire others to get empowered than to start this journey, which was transformative,” the New York native said. “The most empowering thing for me

during the run, was physically enduring it and mentally enjoying it—feeling free. I felt so healed. I was in my own head, listening to music, just loving myself. It was my own meditation in a way. It was me connecting with myself.” While the run acted as a healing mechanism for Reiser, she knew there was more profound purpose behind the feat. By raising awareness around the insidious nature of NDA, Reiser wants to not only inform victims, but also shine a light on the clinical aspect and help her peers better understand NDA. “I began to realize how important it was going to be to bring awareness, considering myself, who has this high education, had no idea that it existed,” Reiser said. This provided a first-person lens for her to draw from, and utilizing her master’s degree in social work from USC, she started a non-profit organization. “Tell a Therapist is built to provide referrals to people in different states for a narc savvy clinician. We’re noticing a deficit of clinicians who aren’t as

understanding since they haven’t gone through it, like I have. So, we want to bring awareness into the clinical space around this as much as to the victims.” “You want to get around people that believe you. Which is important because the biggest piece of awareness is that we don’t consider abuse to be anything unless we can see it. I had to shed a lot of toxic friends. Because generally a narcissist is very charming and loved in the community by looking a certain way in the public, and then behind the scenes acting very abusive,” Reiser said. “I had to get rid of a lot of non-believers, that was really a compounding trauma. I needed to surround myself with people that were believing me.” Reiser is creating opportunity from the ashes of her relationship by sharing insight into some narcissistic red flags, and how victims can position themselves to be prepared and survive. “Things like love-bombing, future faking, circular conversations, gaslighting. It’s the cycle of abuse. So, they INSPIRE HEALTH

cover story may idolize you one minute, then devalue you, become passive aggressive and give you the silent treatment the next. That’s actually the cycle of abuse and creates a trauma bond.” “Narcissists tend to be addicts. They’re manipulative, insecure and controlling. If you start to identify those behaviors, then you may want to hide your belongings, or get a safety bag and leave it at a friend’s house. Just prepare to potentially get away from them, because there’s not a lot of data that says they can change, unfortunately.” “[As therapists] we’re always talking about empowerment and finding things that you’re passionate about to lean into. The narc tends to prey on the vulnerable, so if you come into your power, you’ll notice rather quickly that they disappear. They’re kind of allergic to this. So, it checks a lot of boxes when you’re fluffing out your feathers, taking care of yourself and paying less attention to their childlike behavior. It’s almost like an antidote,” Reiser said. Reiser continues to expand her outreach and develop the narrative surrounding NDA. While narcissism is recognized in the clinical field as a severe diagnosis, there’s a lot of ambiguity around how it operates in tandem with abuse, and the fallout that comes afterwards. “We definitely think this is a new movement. Not that narcissism hasn’t been around, but I don’t know that we’ve been calling it that clinically, and really identifying it. We have a lot to do in terms of the vernacular we use, because narcissism isn’t limited to just vanity. We need to understand this is a level of psychopathy.” “It’s important for people to feel believed and heard. The abuser is the abuser, but we want people to believe their friend, neighbors, sisters. We need to do a better job of believing people when they tell you there’s a toxic person, or if they feel that way. We want to hold space for that. You don’t feel that society does enough to believe you. Sometimes I feel like

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when I’m telling my story I might as well have been saying I saw a UFO,” Reiser said. “We want people to say things like, ‘I’m here for you. I believe you. What can I do for you?’” Currently, Reiser is writing a book on NDA and helping plan more runs in the future for herself, and other survivors who are joining the movement. She knows it’s only the

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beginning to a lifetime dedicated to educating and empowering victims so they too can reclaim their strength. This is a marathon without a finish line and Reiser is here for the challenge, stronger than ever. Visit www.TellATherapist.org to receive help finding a narc-savvy clinician in your area and donate to the movement.

discover

ontrary to common belief, genetics does not play as significant a role in breast cancer risk factors as does one’s lifestyle; indeed, according to BreastCancer.org, a non-profit helping educate women, only 5 to 10 percent of reported cases are inherited. In the general population, 12 to 13 percent of women will develop breast cancer, which comes out to one in eight. With these odds, it’s a good idea to assess your diet and lifestyle to determine your likelihood of developing the disease. The first proactive approach to preventing breast cancer is to perform a monthly self-exam. Stand in front of a mirror that gives you an adequate visual of your upper body. With your breasts uncovered, put your hands behind your neck. Note any abnormalities or differences in the shape of your breasts, as well as any changes in the areas around the nipples. This also includes the skin, be it around the nipples or the breasts in general, such as reddened or scaly patches. Then put your hands on your hips and flex your pectoral muscles, those that support the breasts. Do this standing upright then bend over to discern any changes.

BREAST CANCER PREVENTION By Mary Ann Podwall

The risk of breast cancer increases with your weight.

Go into the shower, turn on the tap then feel your breasts by working the fingers on the opposite hand into the opposing topmost part of the breast (right hand on left breast and vice-versa). You are checking for any nodules or lumps as you work your way down to the nipple. Perform this same method along the outer sides of each breast then underneath, always ending at the nipple. The water gives you increased sensitivity when it comes to noting any underlying changes in the tissue. If you are pre-menopausal, wait until a few days after your last period before performing this exam and report any abnormalities to your doctor.

A study by Johns Hopkins University in 2006 linked increased body fat with elevated estrogen levels in post-menopausal women. As far back as 1997, it was noted that older women with higher estrogen levels had a 15 percent greater likelihood of developing breast cancer than those with typical estrogen levels. As international obesity has become a symptom of our increasingly sedentary lives, epidemiologists predict that breast cancer rates will increase as well. For example, the U.S. Centers for Disease Control & Prevention estimate that 40 percent of American women are obese, which translates to 18 million of them possibly developing breast cancer. In South Africa, the obesity levels are an alarming one in two for women, as reported by the BBC in 2004, which makes proper diet and exercise of paramount importance in the region.

As international obesity has become a symptom of our increasingly sedentary lives, epidemiologists predict that breast cancer rates will increase as well.

INSPIRE HEALTH

pets

Coping

s a pet owner, nothing is more important than the happiness and comfort of your pet. We often spoil our fur babies throughout their lives. They become part of our family and our daily routine. We invest time, love, patience and ourselves to care and protect our pets; as if they are our children. But like all living beings in life, our pets’ lifespans aren’t forever. Losing a pet is never easy and can be one of life’s most challenging difficulties. Coping with this pain doesn’t have to be impossible. Here’s what to expect when searching for peace after loss. Grieving is the first phase we face when we lose our pets. Our heart feels broken, and we may feel like nothing can replace the feelings and emotion our pet has given us. The unconditional love a pet provides is difficult to replace, and may never be restored to its exact degree. It is a shared feeling amongst the family,

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but it is also a necessity to heal fully. Sadness, loneliness, devastation, and emptiness are all normal feelings. Coping with the loss of a pet comes in time. It takes acceptance and patience with yourself. Losing your companion can be a big hurdle to overcome. Reaching out to a family member or loved one can be very therapeutic. There are also hotlines you can call designated to those who have lost their pet. Finding comfort within the family unit and leaving room for other members to discuss their feelings can also help with the healing process. The most crucial point is to remember your pet and the great things you shared. Continue to live your active lifestyle by sticking to the daily walks you use to take with your pet. Try new activities like swimming, aerobics, or even a sport exercise that keeps you positive. We will never forget our pet, but it is helpful to find ways to occupy all the time we devoted to our pet's care.

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By Amber Arevalos

WITH THE LOSS OF A PET Take your time in getting a new pet. You may be tempted to try and fill that void with a new pet, but waiting until we are healed may ensure we can invest all that we gave our last pet. There is nothing that can replace your beloved pet. Your emotions and feelings should not be understated by others who do not understand. Keep in mind this is a process. The way you feel is common. You aren’t alone, will get through this and you will find peace.

T remehme most cru ber o cial po ur in thiny gs yopuet and tht is to shared e great .

feature

Hospice 101: What is it and how can it help my family? By Christian Dischler

rowing old is part of life. We all will experience it, and being prepared when that time comes can prove to be very beneficial for families and their loved ones. This guide to hospice care will help you get a grasp of how it works, and what to expect. Here is a guide to help you navigate. You must receive a doctor’s recommendation for hospice care. Keep in mind, that sometimes if you feel it’s necessary, you might have to be proactive and ask for this recommendation. End of life care is a sensitive subject for anyone involved, so don’t hesitate to ask the questions that matter. The service you may receive is ultimately worth those uncomfortable conversations. Instincts can play a role. If you have an instinctual feel that hospice care is needed, don’t wait on getting a second opinion. Evaluations are free and it’s okay to seek a second opinion, even if you are persuaded not to. Once recommended to hospice care, you will need to contact a hospice agency. These

agencies are the next step towards finding the right hospice care, and they will connect you with the appropriate facility. It’s also okay to request specific hospice care from the agency, so have a list of questions prepared to ask your hospice agent. The agency will help you get in touch with the appropriate hospice facility, or in-home care system. There is a common misconception with hospice care that it is the doctor’s responsibility to see these steps through, but it’s ultimately the patient and their support system that needs to be proactive in contacting the agency. After the appropriate paperwork is completed, and COVID protocols are followed, the patient can begin their hospice care. Many people think hospice care is restricted to a short time frame, but the truth is that sometimes hospice care can be administered for the span of several months. This provides patients and families with the proper care and personal time for such precious moments. It’s a comfortable setting, where families are surrounded by the

things they love and the people who love them. For local hospice care, there are several options available. One is Hospice House, a nonprofit organization that specializes in providing a patient their hospice stay in a local home, free of charge. It’s a fully-furnished home where visitors are allowed as much time as they’d like with their loved ones. This means a lot because sometimes end of life care at hospitals is very limited. To reach Hospice House to learn more about their facility, or to understand your options and hospice care better, call them at (985)643-5470.

ospice

ouse

Hospice Foundation of the South INSPIRE HEALTH

mighty kids

HOME

SCHOOLING: THE GOOD, THE BAD, AND THE INDIFFERENT! By Amber Arevalos

ome schooling our children is becoming a more valid option to choose when deciding on your child's path to higher education. In the past, being home schooled was viewed as something strict religious believers chose, or by those who could handle the pressures of an in-group setting. Today's view has changed due to the curriculum and pace at which children are taught. Although these connotations are still prevalent, this article covers some pros and cons to home schooling your children. Choosing to home school your children can have its challenges depending on circumstances. The number one concern is the time! Do you have the time to ensure your child is learning the correct curriculum as well as helping them with their homework and projects? If

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you choose to home school, you will now be a teacher, parent and friend. The second concern for most parents is that their children might not get the social interactions that are key to learning specific interpersonal skills. Most home school systems follow an online or hybrid approach. Being around peers and in a social setting has its benefits to the development of your child. Motivation is a huge factor when choosing this option for your children. You will have to be patient more than from a parental standpoint, but from the perspective of a teacher and playground friend. Keeping your student on track and completing necessary work is on you and your child. Home schooling also has plenty of benefits to consider. Flexibility: You can teach your child at their own pace. You can adjust

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school times and create a schedule that best suits your child's learning style. You are able to design the curriculum. If you wish to focus on the subjects your child excels at, you can develop a lecture around them while also dedicating a specific amount of time on challenging subjects. If you are religious, you can incorporate any spiritual teachings. Most schools have taken religion out of the curriculum. Learning from home allows for the child to be more involved in volunteering and community projects. The choice to home school can be a difficult one, but understanding what your child needs to succeed is critical. Will they thrive and learn beyond the classroom are all things we need to consider. Remember your role in the curriculum is crucial, and almost all that your child learns is up to you!

recipe

Instant Pot CHICKEN TIKKA MASALA By Nellie Palmer The Instant Pot or pressure cooker prevails again with this incredible chicken tikka masala. This recipe is quick to make, and it’s perfect after a long day when you don’t want to work too hard in the kitchen but still want something tasty. What Is Chicken Tikka Masala? • A true chicken tikka masala has the yogurt marinated chicken cooked in a wood or charcoal fired tandoor until the meat is thoroughly charred. Since we’re doing this in the Instant Pot, to achieve that char flavor, use your grill to grill the meat until it’s charred, which should happen fairly quickly because of the yogurt marinade. • If garam masala isn’t available you can substitute it for one part cumin and 1/4 part allspice. INGREDIENTS Chicken Tikka • 2 lb skinless and boneless chicken breast • 1 1/2 cups plain Greek yogurt • 3 tbsps freshly squeezed lemon juice • 1 tbsp garam masala • 1 tbsp ginger minced • 5 cloves garlic minced • 1 tsp salt Curry Sauce • 3 tbsps peanut oil • 2 large onion chopped • 5 cloves garlic minced • 1 tbsp ginger minced • 1 tsp turmeric • 2 tsps garam masala • 2 tsps ground coriander • 2 tsps ground cumin • 2 tsps chili powder • 14 oz fire roasted tomatoes

• 2 cups pureed tomato sauce • 1 1/2 cups half and half • 1 tsp pink Himalayan salt • 2 tbsps ghee • 3 tbsps fresh chopped cilantro DIRECTIONS  Combine all the chicken tikka ingredients together in a large bowl and mix thoroughly so that each piece of chicken is fully coated in the yogurt mixture. Cover with plastic wrap and refrigerate for at least 30 minutes, or up to 48 hours.  On a hot grill, char chicken on both sides without cooking through. Remove from grill and save remaining marinade.  Turn your Instant Pot to the saute setting. (See your manufacturer's guide for detailed instructions on how to use your Instant Pot.)  Add the peanut oil, onion, garlic, ginger, turmeric, garam masala, coriander, cumin and chili powder. Stir

and cook for 3 to 5 minutes, until the onion softens.  Add the fire roasted tomatoes, tomato sauce and stir. Add the chicken, including all the yogurt marinade and stir.  Close the lid (follow the manufacturer's guide for instructions on how to close the instant pot lid). Set the Instant Pot to the poultry setting and set the timer to 5 minutes.  Once the Instant Pot cycle is complete, wait until the natural release cycle is complete, about 10 minutes. Follow the manufacturer's guide for quick release. Carefully unlock and remove the lid from the Instant Pot.  Add the half and half, salt and butter and give it a good stir. The butter is added to smooth the sauce.  Garnish with cilantro and serve warm over cooked rice with naan or roti. INSPIRE HEALTH

EVENTS Left to Right: Colton Hunt, Elaine Deckwa, Danielle Garry, Kelly Barrios, Stephanie Akiu, Heather Hunt, C.J. Hunt, Madelyn Hunt

GRAND OPENING Left to Right: Colton Hunt, Elaine Hunt (Owner), Danielle, Kelly, Stephanie, Heather Hunt, C.J. Hunt, Madelyn Hunt

OCTOBER Monster Mash October 23, 10am–5pm, Bogue Falaya Wayside Park, 213 Park Dr, Covington, LA.

NOVEMBER Men Who Cook November 7, 4pm-7pm, $70 Individual, $125 Couple, Rooftop of Justice Center Parking Garage, 601 N. Jefferson Ave., Covington, LA, 985-373-5271.

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Festival of Trees November 20, 317 N Jefferson Ave, Covington, LA, 2nd Annual Festival of Tress with Republican Professional Women of St. Tammany and Coldon's Krewe. Tammany Turkey Trot November 25, Northshore Food Bank, 125 W 30th Ave, Covington, LA. The Our Lady of the Lake Tammany Turkey Trot includes the following events: 5K Run/Walk and 5 Mile Run/Walk.

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Louisiana Bike Festival in St. Tammany Parish November 27, Main St, Abita Springs, LA.

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READY TO

get strong?

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985-626-3706

Inspire Health NOLA Issue 5, Volume 21

Articles inside

EVENTS

FEATURE

PETS

MIGHTY KIDS

DISCOVER

NATURAL BEAUTY

EXERCISE

WELLNESS

HEALTHY BODY

SUPER FOOD

ADVERTORIAL

RECIPE

RECIPE