Inspire Health Magazine Issue 56 by Fox Printing and Digital Publishing

INSPIRE

Empowering Natural Living

Firm IT UP!

Green Beans KEEPING KIDS ENTERTAINED DURING WINTER BREAK

Mocktails

HOT MESS MOM IS NOW

Calm, Cool & In Control

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contents issue 56

GAME DAY

CHILI CON CARNE

HOT MESS MOM IS NOW

Calm, Cool & In Control

28 FASHION 5 SUPER FOOD Vanilla

8 NATURAL BEAUTY

Use Leftover Rice Water For Daily Beauty

10 EXERCISE Firm it Up!

18 WELLNESS

How to be a Masterpiece During Menopause

22 HEALTHY BODY

Fall Finery From Fetlman Brothers

30 HEALTHY MIND

Create a Positive Body Image

32 DISCOVER

5 Snacks You Can Eat and Still Lose Weight

34 RECIPE Mocktails

36 TRAVEL

What to Look for in a Kid Friendly Ski Resort

The Mayo Clinic Diet: Lose Weight With the Power of Science

23 RECIPE

Turkey Breast Florentine

24 PETS

5 Questions for Deciding Between Cats & Dogs

26 MIGHTY KIDS

Keeping Kids Entertained During Winter Break

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Green Beans

a l l i n Va

super food

By Christian Dischler

ne of the most popular flavors and fragrances in the world, vanilla has been putting smiles on faces for centuries. Whether it’s flavoring your favorite ice cream or wafting through the house from a novelty candle; its deliciousness cannot be overstated. But something that often gets overlooked is vanilla’s health benefits. How does something so popular, versatile and unmistakably its own ingredient stack up in the world of super foods? Vanilla is a spice that’s harvested from long, flat pods produced by a specific orchid. It’s comprised of over 200 compounds, and is considered one of the world’s top 3 most expensive spices. The most important compound, and the one we’ll be looking into, is vanillin. Vanillin gives vanilla its recognizable flavor and scent, but it also helps our bodies against inflammation, cancer and offers us antioxidant properties. While inflammatory responses are normal in the human body, chronic inflammation is a dangerous condition in which our bodies overcompensate a response, and do more harm than good. Thankfully, recent studies have

Vanillin gives vanilla its recognizable flavor and scent, but it also helps our bodies against inflammation, cancer and offers us antioxidant properties. shown promising result in the effects vanillin has as an anti-inflammatory. It has been linked to inhibit nitric oxide, reducing the effects of inflammation, and giving us even more reason to load up on vanilla this holiday season. Recent studies have also shown vanillin to have an impact on cancerous cells. It’s been linked to helping mediate certain damage to our DNA, and provide us antimutagenic support. What this means is that on a molecular and cellular level, vanillin is acting as a sort of inhibitor to a certain set of carcinogens that would otherwise wreak havoc on our systems. Ranging from reducing metastatic spread, to inhibiting excessive apoptosis, vanillin may help give us the best fighting chance.

And of course, would it even be a super food if it wasn’t loaded with antioxidants? Vanillin is a phenolic plant compound, and pairs with vanillic acid to provide a one-two punch of antioxidants in this world-renowned sugar substitute, protecting against cell damage. As if you needed anymore excuses to start using vanilla and vanilla extract more, now you know it might be your little helper this holiday season in more ways than one. Use it in cakes, pies, custards, and even savory items to give them a subtle balance of sweetness and depth. Stock up on some vanilla scented candles or essential oils, and surround yourself with vanilla. Because if its popularity is any indication, you can never get enough! Van harve illa is a sp ste ice produ d from lon that’s ced by g a spec , flat pods ific or chid.

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publisher’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 Quentin Arthur Feltman Brothers Patricia Danflous Christian Dischler John Dunnery Chandler Forrest Trinity Edwards Nellie Palmer Rick Porter Peter Swift J. L. Thompson Summer Tularosa Bridget Weber

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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natural beauty

Rice Water USE LEFTOVER

FOR DAILY BEAUTY

ice is one of the most common staple foods cooked in today's home kitchens. But the vast majority of people who cook rice throw away at least half of its value. The starchy water left behind after cooking has some excellent uses for daily beauty, and it's too beneficial to simply pour down the drain. Instead, cooking the cloudy water for another half an hour will concentrate its properties, and once it's been thoroughly cooled it can be used as part of your beauty routine. Here are six of the best ways to make the most of this valuable resource. Reduce Acne Breakouts Rice water contains a mixture of anti-inflammatory agents and nutritious vitamins that can give your skin valuable protection against acne. Simply dab it onto your face with a clean cloth, and it'll work to tighten your pores, expelling the traces of grime and grease that can lead to a breakout. It'll also help to remove bacteria, as well as reducing the inflammation that makes acne so hard on your complexion.

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Improved Skin Tone Rice water contains a natural antioxidant known as ferulic acid, which works to regenerate skin cells, boost circulation, and help keep your complexion clear and glowing. What's more, the many vitamins and minerals that the rice leaves behind in the water are absorbed by your skin, helping to maintain its smoothness and suppleness. Reduce Irritation Your complexion's daily encounters with wind, pollution, and sunlight can leave it dry, flaky and irritated. Rice water can gently soothe away itchiness and restore moisture, which in the long term can help prevent wrinkles and fine lines. Relief from Mild Sunburn Use it immediately after you feel the effects of too much sun, leaving it to soak in for five to ten minutes before rinsing it off and using a regular soothing after sun treatment. Gentle Daily Cleansing Apply last thing at night after removing all your makeup, let it settle for ten

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By Peter Swift minutes, then rinse clean before applying your favorite overnight moisturizing cream.

Feed Your Scalp and Follicles Rice water can be massaged into your scalp to feed and strengthen your follicles for richer, more lustrous hair. It can also soothe itching and flaky dandruff, making it a great choice as an all-natural weekly hair treatment. Rice water is too useful to be poured away when it can add so much to your daily beauty routine. Make sure you keep a bottle cooled and ready to go in the fridge at all times, and you'll soon experience the skin and hair care benefits it brings.

The starchy water left beh ind after cooking has some excellen t uses for daily beauty , and it's too beneficial to simply pou r down the dra in.

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exercise

Firm IT UP!

Got buns, hun? Did you know that there are three major muscles you can exercise to lift and firm your booty?

By Trinity Edwards

hese three muscles are the gluteus maximus, gluteus medius and the gluteus minimus. Each of these muscles work together to keep the booty firm and help maintain shape and strength. While it is important to exercise these muscles to maintain that desired lift, it’s not all the glute muscles are needed for. Strong glutes have several health benefits, including keeping your hips and limbs intact and strong, providing a base for strong and lifted posture, and improving overall health. Weak glutes can lead to back pain, poor hip mobility and an increased risk of injuries. To keep your glutes strong and healthy, it’s recommended to work out the three glute muscles for a minimum of thirty minutes, one to two days a week. Now let’s jump into each muscle of the glute region! THE GLUTEUS MAXIMUS is the largest glute muscle of the group and possibly the most important. This muscle determines the shape of the butt, helps with posture, and allows for better hip mobility. The gluteus maximus is used to walk, jump, stand and is needed for any action involving your legs. One exercise that focuses on the gluteus maximus is everyone’s favorite, the standing squat.  Stand straight with your feet shoulder-width apart  Tighten your stomach muscles  Lower down and stop as if you’re sitting in a chair without arching your back  Straighten your legs to lift yourself back up  Repeat

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the glutes t a h t e u g r a Some portant m i t s o m e h t are overall. p u o r g e l c s mu

THE GLUTEUS MEDIUS is important for stabilization of the pelvis and leg rotation. Strengthening this muscle is vital to prevent pain and injury to your lower body. It is located directly under the gluteus maximus. A great exercise for this muscle is a clamshell.  Lie down on your side with your knees slightly bent  Keep your feet together and lift your top knee gently to the ceiling  Lower your knee back to its original position  Repeat and then switch sides

THE GLUTEUS MINIMUS is the deepest and smallest muscle of the group. It is also important for stabilization of the pelvis and helps rotate your legs. A great exercise for this muscle is a glute bridge.  Lie on your back with your knees bent and feet hipwidth apart on the floor  Squeeze your glutes and stomach muscles  Gently lift your hips towards the ceiling but do not arch your back  While still squeezing at the top, hold your position for 2 seconds  Slowly lower hips back to the floor and repeat

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eat fresh

s n a e B n e e r G By Christian Dischler

A staple of most Thanksgiving meals, green beans are sometimes overlooked in terms of health benefits. But in fact, they’re loaded with nutritious value at a low-calorie cost! Here are some reasons why they should be a priority on your shopping list this holiday season.

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ANTIOXIDANT RICH

Whether you like them crunchy, canned or cooked in a casserole— there’s no doubt that these super beans are working double time for our systems. They’re full of antioxidants, like vitamin C and flavanols, that actively fight free radicals, contributing to reduced cell damage throughout our bodies.

HEART HEALTHY

Low in calories, but high in fiber! These lengthy year-round veggies are rich in soluble fiber, which helps lower LDL cholesterol and improve your heart’s health. Which is important during the holidays because we all know; things can get hectic!

GREAT FOR PREGNANCY

Even a small portion of green beans is filled with folate, a B vitamin that’s extremely beneficial for the growth and development of fetal babies. It’s often recommend-

ed by prenatal doctors to consume around a cup of green beans, when possible, which counts as roughly one-third of your recommended daily folate intake.

WELL-BALANCED DIET SUPERSTARS

CANCER FIGHTERS

Not just versatile in the recipe books, green beans boast a health profile that seems to have it all. They’ve got great protein content, high fiber, and a comprehensive set of vitamins and minerals that help us to maintain a healthy weight, feel full, and get the nutrients we need throughout the day. Chop some fresh, raw green beans to add into a salad and boost your bone health with a variety of beneficial nutrients.

GUT HEALTH

are no exception. These low-carb super foods are so good for you, they can help to clean out your gut of harmful bacteria, but leave the good so your body keeps running at its full potential.

As we learn more about the importance of gut health, we’re finding more fresh vegetables help regulate our gut, and green beans

Lastly, green beans may even help to reduce the risk of cancer in those who enjoy their crunchy goodness. In addition to their full mineral profile, green beans also have chlorophyll, which may help slow tumor growth, and keep you healthier longer.

Don’t shy away from these green health machines when browsing those holiday recipe books this year. You might find your new favorite dish, and feel good doing it.

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recipe

GAME DAY

CHILI CON CARNE By Nellie Palmer

INGREDIENTS • 1 tbsp olive oil • 1 yellow onion, finely chopped • 2 celery sticks, finely chopped • 2 lbs extra lean ground turkey • 3 tsp Mexican spice mix • 2 tsp ground cumin • 1 can red kidney beans • 1 can sweet corn • 1 can diced tomatoes • 1 can black beans • 1/2 cup chopped fresh cilantro • 2 fresh green chilies, sliced DIRECTIONS  Heat olive oil in a large dutch oven over medium-high heat. Add onion and celery and cook, stirring for 1-2 minutes. Add turkey, breaking up any large pieces with a wooden spoon, cook for 4 minutes. Add spice mix and cumin. Season well.  Stir in beans, corn, cilantro and tomato. Add (1½ cups) water. Bring mixture to the boil. Reduce heat and simmer, uncovered, for 20 minutes or until the chili has thickened.  Garnish with sliced green chilies and more cilantro.

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wellness

e c e i p r e t s Ma HOW TO BE A

DURING MENOPAUSE

o it’s that time. You’re not sure you’re ready to admit it’s here, but you know it’s been coming since that time you spent an hour looking for your glasses only to discover them on top of your head, or woke up in the middle of the night inexplicably warm. Congratulations! You’ve been admitted into Menopause Central, complete with hot flashes, mood swings and all around fatigue. In times like these, there seems like no relief from the strange and sometimes unexplainable feelings. But remember! You can do this! There are three simple steps to making it through menopause as a Mona Lisa, not a Picasso. FIRST STEP? Prepare yourself. You’re getting older! Just like the first time you menstruated, your body makes changes with or without your approval, and you have to be ready for that. Expect hot flashes and night sweats; keep a fan near your bed or wear light pajamas. Be aware of possible cravings and mood swings; keep a level head as possible and regulate your sugar intake. Acknowledge the validity of what your body is telling you, even if it may be frustrating, and listen to your needs!

is enopause an m t a h t r e Rememb ife that every wom l a part of s to go through. a h 18

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By Rick Porter

SECOND STEP? Check yourself. Are you eating a healthy diet? Are you getting regular exercise? Menopause can cause an extra strong desire for sugary treats or cause you to retain weight, so be aware of your limits. Aside from these generic tips, you should also look into having your hormone levels checked and regulated by a licensed physician, and of course, direct any questions about your health or symptoms to your regular doctor. Weigh yourself daily and keep a record of any changes in your body, including frequency of hot flashes, increasing or decreasing weight, or even mood swings. The more information you have, the better your doctor will be able to help. FINAL (AND MOST IMPORTANT) STEP? Indulge yourself. Your body is going through a lot of changes, and there’s absolutely no reason to put more stress on yourself. Now’s the time to schedule that couple’s massage you’ve been considering for years, and getting a fancy room at your local hotel for a special night. Call up your girlfriends and have them over for a hen party with facials and makeovers; after you’re all dolled up, go out on a date night with as many

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couples as you can gather. Host a jewelry night or passion party, complete with a gathering of your favorite people. Do whatever it takes to enjoy yourself whenever possible. Most of all, ladies, remember that menopause is a part of life that every woman has to go through, and every woman deals with it differently. Listen to your body, ask any questions you may have, and above all, don’t be afraid to indulge in a little fun! Mother Nature may have painted you as a rough sketch, but there’s no reason you can’t still come out a masterpiece.

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cover story

M O M S S E M T HO IS NOW

l o r t n o C n I & l o o Calm, C By Patricia Danflous

Amanda Hainline Helps Others to Feel Better in Five Minutes

aid to I was afroe into dip my t g new somethinntially that essegainst went a e of the cor ist t my Bap g, but in upbring t try it? o n why

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manda Hainline is a great listener. She is an awesome conversationalist, too. Just minutes into an exchange with the Austin, Texas-based emotional mentor, author, mom, spouse and soon to be podcaster, you realize her energy and joie-de-vivre is magnetic. You could keep on talking for hours like BFFs. But when she begins to share her journey from “hot mess mom” to emotional freedom mentor, you are going to pay attention and just listen and learn. It all started with angst. You know that overwhelming feeling of whirling emotions–anger, sadness, resentment, frustration–that come with trying to do it all, not getting anything done, and feeling so exhausted you can’t decide what to do first, even if you had the energy to do it. When a friend suggested a visit to an energy healer, Hainline was borderline skeptical. “I was afraid to dip my toe into something new that essentially went against the core of my Baptist upbringing, but why not try it?” she recalled. The healer tapped on her heart and tapped on her head. “I didn’t know what it meant but I saw shapes and colors,” Hainline explained. “After the session, I felt better. I was functioning, smiling, and realized I could benefit from the healer.” Smiles were not forthcoming on the return visit. Instead, she screamed with a fear unlike anything she had ever previously experienced or imagined. “My body was burning, I was sweating, and filled with terror as if someone was chasing me with an ax.” A nightmare, that had only consumed 30-seconds of her life, would change her world forever. “What happened?” she asked. With a serious expression and the admission that Hainline was just her third client, the healer explained that all seven of her chakras had been released at the same time. While it was unusual for all chakras –the body’s energy centers-to simultaneously open, she was comforted when the healer said they would close and balance out.

Comfort was short-lived. As she explored the function of chakras with the body’s organs, immune system and emotions her terror intensified, intermingling with dark thoughts, and traumatic childhood memories in addition to hearing voices. “I was living in a reality that was not mine,” she stated. “I had frequent premonitions as a child that would come true, but this was way beyond that type of feeling.” It took more than six months of personal emotional turmoil, as well as recognizing the flow of emotions from those around her, to find balance, explanation, and to recognize that she was not mentally or physically ill. “As I let go of more and more of my own emotions, the more stable I became.” she said. “I could focus again. My crying spirals became less frequent. I developed a new set of tools for releasing emotions so that they didn’t weigh me down.” After much study, Hainline recognized her life had been transformed by a Kundalini Awakening. You may have heard or perhaps tried Kundalini yoga to build strength and flexibility through breathing, chanting and repetitive poses. Hainline’s experience went further. She is one of the rare individuals who have experienced a spontaneous emergence. The experience in which dormant energy suddenly flows freely through the seven chakras led to an expanded state of consciousness which brought her gifts and opened her mind to diverse spiritual guides. Over the last 15 years, she has accepted her unique gift, learned how to enhance it, welcomed the spiritual guides that she originally thought were evil spirits, and is helping people improve relationships, achieve success, and be the best they can be through and untapped resource–the human energy system. Today, the intuitive healer is guiding individuals from teenagers to seniors to find freedom from anxiety, stress, and depression in as little as five minutes through personal sessions, informational resources on her website www.amandahainline.com and through

her recently released book, “Feel Better in Five Minutes–an Empowering Guide to Gain Control Over Your Emotions.” Interested, but not certain an emotional freedom mentor is for you? Keep in mind the hot mess mom is just like you in many ways. Her southern, Texas heart is all about family, adventure, having a good time, empowerment and enjoying the world around her. Her book will give you additional insight to her personal journey from hot mess to an energy-fueled healer, and point you in the right direction to utilize your emotions to change your life. Hainline introduces a variety of topics from emotional freedom to using color as an energy vitamin. You’ll find success stories, with questions to ask yourself, and a few recipes to help release energy. If you are feeling anxious and nervous, try Hainline’s suggestions and recipe for staying grounded and better able to handle life’s energy challenges. “Carry a crystal if you can, an easy thing to do for support on a daily basis is to carry either a small smoky quartz crystal or a bloodstone (or both) in your pocket,” she says. “These are both great grounding stones. Use Sandalwood-put a dab of sandalwood oil on your wrists or on your neck. Dilute it first with a carrier oil if you are sensitive. This will help you stay grounded.”

g n i d n u o Gr Bath INGREDIENTS • 1 cup of Epsom salt • 1 cup of Himalayan pink salt if you have it (if not, use 2 cups Epsom salt)  Essential oils • 6 drops lavender • 8 drops sandalwood • 12 drops patchouli • 3 drops bergamot • 8 drops eucalyptus • 6 drops frankincense DIRECTIONS Mix salt and oils well together in a bowl. Dump into the warm bath and soak yourself for fifteen to twenty minutes. You can also add smoky quartz and bloodstone to the bath for extra support. Take this bath a couple of times a week or whenever you feel really frazzled. Lighting a red or orange candle while you soak in your bath brings in these colors for support as well. Congratulations, you have taken your first step to shifting your energy and changing your life.

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healthy body

The Mayo Clinic Diet LOSE WEIGHT WITH THE POWER OF SCIENCE

By J. L. Thompson

he Mayo Clinic developed this diet to bring the latest in scientific knowledge to the weight loss fight. It is not just a matter of eating certain foods or counting calories, but of working on your lifestyle. The diet plan involves breaking unhealthy habits such as eating in front of the TV, forming new, healthy habits such as exercise, and occasionally indulging in your favorite treats. According to the Mayo Clinic, because the diet is based on sound scientific research, you can reliably lose 2 pounds a week. Foods Allowed on the Mayo Clinic Diet The Mayo Clinic diet focuses a lot on fruits and vegetables. Most meals and snacks on this diet will involve large amounts of these foods. Whole grain breads and pastas also form a mainstay of this diet. While fatty red meats are not encouraged, lean proteins in the form of fish, beans and rice are. Unsaturated fats like nuts and olive oil are allowed. Small amounts of sweets are also permitted. Why the Mayo Clinic Diet Works A big part of the diet involves learning to make a lot of different meals using the foods from the allowed groups. There are many

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different recipes involving baked, grilled, sautéed, broiled and braised dishes. This is part of the key to why this diet works so well; because the foods are interesting and varied, and because you do not have to strictly limit your calories, you do not find it difficult to stay on this diet. You can even treat yourself to your favorite foods like pizza or tacos sometimes, so long as you keep it reasonable. Exercise and the Mayo Clinic Diet The Mayo Clinic diet involves a minimum of 30 minutes of exercise per day. However, this does not mean going to the gym, lifting weights or even sweating heavily. Going for a brisk walk, or spending some time working in your yard, will do just fine. Cost Another reason why the Mayo Clinic diet is so easy to follow is that it is very low cost. You don't need to buy any memberships, there are no meetings to go to, no special foods to buy, no prepackaged meals. All you need to do is buy the book and follow its advice. Benefits of the Mayo Clinic Diet The Mayo Clinic diet helps you lose weight, of course, but it has several other benefits as well. It can

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lower your high blood pressure and your cholesterol. It can reduce your chance of getting heart disease. It can even help you manage diabetes. This diet was created by medical professionals and is based on

sound scientific principles. It provides you with a healthy, balanced diet and not only helps you lose weight, but makes you healthier overall as well. It is well worth your time to look into it.

recipe

TURKEY BREAST

e n i t n e r Flo

By Nellie Palmer

 Ingredients • 1 boneless skinless turkey breast half (3 to 4 pounds) • olive oil • 3/4 cup chopped onion • 3/4 tsp dried tarragon • 1/2 tsp salt • 1/4 tsp pepper • 1 cup heavy cream • 1/2 cup sour cream • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry • 1 jar (4-1/2 ounces) sliced mushrooms, drained • 1 tbsp butter, melted • 2/3 cup shredded Swiss cheese  Directions M ake a lengthwise slit down the center of the turkey breast to within 1/2 in. of bottom. Open meat so it lies flat; cover with plastic wrap. Flatten to 1/2-inch thickness. Remove plastic; set aside.  I n the olive oil, saute onion until tender, add spinach and saute until heated through. Stir in the heavy cream, sour cream, tarragon, salt, pepper and half of the Swiss cheese until blended. Cook and stir for 2 minutes or until thickened. Remove from heat. R efrigerate 1/2 cup sauce. Add the spinach and mushrooms to the remaining sauce; spread over turkey breast. Starting at a short end, roll up and tuck in ends; tie with kitchen string. Place on a rack in a greased shallow roasting pan. Brush with butter. Cover loosely with foil. B ake at 350° for 1 hour. Remove foil. Bake 25-35 minutes longer or until turkey is no longer pink. D iscard string. Let turkey stand for 10 minutes before slicing. Meanwhile, heat the reserved sauce and stir in more cheese

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pets

5 QUESTIONS FOR DECIDING BETWEEN

CATS & DOGS By John Dunnery

If you've decided to get a pet, you need to make another big decision. You must choose between cats and dogs. Yes, there are other options, but most people favor cats and dogs over lizards, rats, guinea pigs and ferrets.

f you grew up with a pet in the house, you've probably already made up your mind. People who grew up with dogs usually stick with canines, and folks who had cats around the house tend to want felines. However, if your mind is open, here are five questions to help you decide what kind of pet to own. Do you work long hours and/or have little free time? Sounds like you're a cat person. Cats are solitary animals and quite content to be at home alone all day. Just make sure they have enough food and water, and give them some attention when you do get home. Do you want a companion to talk to and walk with? A dog is definitely the right pet for you. Dogs are social and trainable. They listen to their owner's voice. In fact, some breeds can learn the meanings of over 100 words. Cats do not have the same capacity to respond to human

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commands, and cats are certainly not good walking companions. Is your domestic space limited? If so, a cat may be the best choice. Cats don't need much space. Because dogs are generally larger and more active, a small apartment is probably not adequate. However, some very small dogs can be accommodated in a modest living space. Do you have a backyard and/or live near parks? If so, you have places to take your dog for its daily walk and exercise. If you live in an urban concrete jungle far from any green space, a cat may be your only option. Do you want a quiet, undemanding pet? Choose a cat. If they have a litter box and a place to lounge, they can amuse themselves all day. You may hear an occasional purr, and an agitated cat may sometimes scratch furniture. Dogs require more attention. They want to

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play, and a dog's bark can be quite loud. For this reason, cats may be more suitable pets for elderly people. Once you make your decision and take your pet home, you'll have a domestic companion who will enhance your life and health.

Whether you have a cat or a dog, studies have shown that pet owners are more energetic and experience less stress and depression. Whatever time and energy you give your pet is returned to you in fun and companionship.

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mighty kids

KEEPING KIDS ENTERTAINED DURING WINTER BREAK By Chandler Forrest

his holiday season, activities with your children are going to look a little different. Trips to visit Santa at the mall and other holiday traditions may be limited this year. Here are some ideas of ways to engage your children throughout the winter break, while instilling some quality family bonding time.

Reading Parties

Depending on the age of your children, a family reading party may look a little different, but will always be fun. If they're old enough to read by themselves, have every family member grab a book they love and pile into the living room. Light a candle that smells like the holidays and brew a pot of tea. Ask your children if they want tea, too (decaf, of course) and watch how it makes them feel grown up. If your children still need you to read to them, they're probably also at an age where you don't want an open flame or hot liquids around, so maybe forego the candle and tea for toddlers. Let the little ones grab as many books as they want and read all of them aloud as a family. Most kids only get a few stories before bed, so having an unlimited number will be a real treat. Reading parties will foster a positive feeling toward literacy for your children and will set up special memories that last.

Movie Days

With some movie theaters closed these days, why not create one at home? Get your kids to help you set the scene. Make tickets and assign someone to tear the ticket stubs before entering the living room. Pop popcorn. Draw the curtains and dim the lights. If you want to give your children a real treat - and give yourself a day off from entertaining them - make it a double feature. Avoid the temptation to throw in a load of laundry or get dinner ready while you watch. If you do chores while they watch, they'll remember the day you let them watch two movies. If you watch with them, as a family, they will remember the special day they spent with you. But make sure you let them out into the backyard to run around after, or they'll be bouncing off the walls at bedtime.

Do a Puzzle

Nothing brings a family together more than a good puzzle. It can be an ongoing activity to do together, perhaps even spanning several days. Set up the puzzle table in a common area and notice the conversations you

have with your children as they puzzle and you cook or wash the dishes. If your children are old enough, you could always puzzle while they cook or wash the dishes. Start a puzzle and note the bonding effect it will have for your family.

Teach Them to Cook

Depending on the age of your children and how quickly you need a meal to be made, cooking with your little ones can be a wonderful way to bond. With older kids, you can assign them to be your sous chefs and have them chop vegetables while you prepare the rest of the meal. For younger children, you can put them on standby until you have the ingredients ready and then have them help put it all together, stirring soup, adding seasoning, or maybe tossing a salad. For more educational bonding, do some baking with your children and watch how it becomes a math lesson. Cooking together will give you quality time with your children, while teaching them valuable life skills.

Try some of the ideas and see if you can come up with others that your family will love. Think of all the activities you normally like to do during the holidays and then see if you can find alternative ways to keep your family traditions alive. You may just end up creating some new holiday traditions that last.

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fashion

Fall Finery from s r e h t o r B Feltman By Feltman Brothers

With the first whispers of autumn, it’s time to kit out the little ones with clothing that keeps them warm and cozy, no matter if they’re going to the park, to preschool, or to a family gathering. Feltman Brothers clothing is the perfect gift to give a new family or to get for your own children. With impeccable attention to detail in every piece, these outfits make a statement about the importance of quality.

The Scalloped Collar Knit Set ($69.95), in ecru or mauve, has a vintage feel that will look beautiful on a baby girl. The details of the buttons that run up the back of the sweater make it even more special.

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The Rosebud Knit Set ($69.95) is elegant and beautiful, perfect for the little princess in your life. Made in a classic ecru color, with argyle knit and dainty, hand-stitched rosebuds, this set is a quality garment that can be an heirloom piece for years to come.

The Striped Knit Set ($69.99) is an easy style that is perfect for most occasions, but with the same attention to detail as all of the other outfits and sets. The Argyle Knit Set ($69.99) is ideal for family photos or a day out on the town. Classic and understated, but comfortable and warm; any little prince would look perfect. The Chunky Knit Set ($89.99) is comfortable and warm, while still being stylish. The heavy knit fabric will keep babies and toddlers warm, all the while looking snappy!

Since 1916, Feltman Brothers has been providing the world with authentic and timeless clothing for babies and young children. This reputation is the result of a strong commitment to quality, incomparable fabrics, exclusive designs and attention to detail. Feltman Brothers designs reflect the elegance of heirloom vintage styling for children, perfect for all occasions. Their pieces reflect a level of workmanship that has no equal. Feltman Brothers is, and always has been, a family business, three generations deep and continuing strong.

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healthy mind

Positive CREATE A

BODY IMAGE By Bridget Weber

our body image shows how you feel about your physical appearance. Like many people, maybe you dislike your reflection in the mirror. Social pressure to look perfect could make you miscalculate your attractiveness. Airbrushed images of superstars and models ooze from fashionable tabloids and the screen. Indeed, it's unsurprising if you believe some physical traits are undesirable. The message is that laugh lines and a shapely figure are defects when they might be your best features if your self-image changes. ALTER YOUR OUTLOOK Get naked and study yourself in a mirror. Imagine you have not seen your reflection before. Consider how a kind, positive and sincere friend would interpret what they observe. When you study your body through compassionate eyes, it may appear strong, organic and healthy. Or your reflection might

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be slender and willowy. Other words a constructive individual could use are bewitching, elegant and attractive. When you survey your reflection, abandon old ideas about how you imagine you should appear. Most likely, you would not be as judgmental about yourself without contact with common ill-conceived notions about looks. Perhaps you would love your fine lines because they prove your emotional experience is vast. Likewise, your body shape and weight may be immaterial. List positive words that represent you. Be poetic, using beautiful, vibrant vocabulary as though you characterize a work of art. Are you soft and undulating or glamorous and wise-looking? Use unfamiliar words to help you explore yourself differently. REAPPRAISE YOUR BODY IMAGE Look in the mirror again while describing your physical appearance using words from your list. Observe your body in an artistic sense rather

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than compare it to preconceived notions about physical perfection. Peruse your body with gratitude, too, for how it serves you. Think about how each body part works for you and helps you to experience life. Note how it allows you to touch, taste, hear, see and recognize scents. DECIDE TO STOP JUDGING YOUR BODY All of your physical qualities are acceptable. Note also, popular specifications about physical appearance change all the time. They are not reliable yardsticks. Choose to respect your body and ignore critical ways of measuring your value. You will view yourself differently and appreciate yourself more.

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5 discover

Lose We i g h t

SNACKS YOU CAN EAT AND STILL By Quentin Arthur

If you are trying to lose weight, it can be hard to fight the urge to snack. Plus, treats full of salt and sugar are tempting to buy at the grocery store. Before you reach for the junk food, try out one of these five tasty, healthy snacks instead. Hummus

Hummus paired with delicious olives, cucumbers and cherry tomatoes makes for a delicious savory snack with a Mediterranean vibe. High in fiber, low in fat, and bursting with flavor, this snack feels more like a meal and leaves you feeling fuller for longer. Substitute celery stalks, carrots or cucumber spears for pita bread to keep this snack low-fat and low-carb. Make sure that you watch portion sizes to avoid piling on pounds as opposed to losing them.

Oatmeal, Yogurt, and Raisins Another filling option, oatmeal with yogurt and raisins is a great snack to keep hunger pangs at bay and regulate sugar levels, so you do not feel lethargic while trying to lose weight. Enjoy this treat by topping a single serving of oatmeal with a handful of berries and a three-ounce serving of low-fat yogurt.

Mini Frittatas Frittatas are a high-protein snack that can help you manage hunger pangs while providing lots of nutrition. Bake eggs with low-fat milk, peppers, zucchini, carrot and other low-fat vegetables for a filling and healthy meal. Use a mini muffin pan to produce bite-sized pieces that you can enjoy with a salad or on their own.

Banana and Peanut Butter Indulge your sweet and savory taste buds with a banana and a tablespoon of peanut butter. The banana will provide much-needed energy to tackle the day, while peanut butter is rich in both fats and protein, which leaves you feeling fuller for longer.

Kale Chips Kale chips are a low-carb and low-fat alternative to conventional potato chips. They are packed with antioxidants and are a great source of vitamins B and K. Kale chips are extremely versatile and can be prepared in a variety of ways to satisfy all types of palates. They can be prepared from the comfort of your home or purchased from the healthy snack section of your grocery store.

You can still lose weight while enjoying snacks. Remember to go for treats that are full of vitamins and low in salt and sugar. There are many options you can buy at the grocery store or if you are feeling creative, you can make your own nutritious snacks at home. 32

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recipe

s l i a t k Moc

Thanks to a hot new trend, “mocktails” let you enjoy alcohol free creations that also pack a nutritional punch! Michelle Harris, star in Alive & Well TV series, has added powerful antioxidants like Sambucol Black Elderberry syrup in many of her mocktails to help support a healthy immune system. Using healthy fruit and natural sweeteners along with nutritious add-ons take any drink to the next level.

By Michelle Harris

The Hibiscus Raspberry Black Elderberry Infused Tea with Mint Blueberry Ice Cubes is great to make by the glass or pitcher. It’s a drink the entire family will enjoy and it’s packed with nutrition and fruity goodness. • Pre-freeze ice cubes with blueberries and fresh mint. • Brew hibiscus raspberry tea and allow to cool overnight • Pour over blueberry mint ice cubes • Add 2 tsp black elderberry syrup and enjoy.

Michelle Harris is the host of Alive & Well, a national TV series promoting the wellness lifestyle. Michelle is a lifestyle expert and is a frequent guest on TV shows, radio shows, magazine interviews, red carpets and live events. Michelle is also the co-founder of Animal Angels, a non-profit advocacy group where celebrities promote pet health and adoptions.

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The Orange, Pomegranate, Sambucol Black Elderberry-tini is a fresh, healthy take on martinis! • Dip rim in sugar or edible gold sugar • Add 1 part pomegranate juice, one-part non-alcoholic orange liqueur (I used Lyre) • Pour in shaker with ice, use strainer and pour into glass • Add 2 tsp black elderberry syrup • Serve

Black Elderberry Vanilla Cream Soda • Add 2 tsp Sambucol Black Elderberry syrup • 1 natural vanilla cream soda • Add 1 small scoop of non-dairy (example: cashew) ice cream • Top with non-dairy whipped topping for some extra creaminess! • Serve while cold Iced Golden Latte is a delicious alternative to iced coffee for the summer. Using almond or oat milk, cinnamon, ginger and the anti-inflammatory properties of turmeric create a creamy delight. Served over ice in warmer months, this iced golden latte is sure to become a favorite. • Brew and chill a turmeric tea • Add cinnamon and ginger to taste • Mix half tea and half almond or oat milk • Add 1oz alcohol free almond liqueur (Lyre’s) • Sweeten to taste • Serve chilled or over ice For a beautiful touch, garnish or add ice cubes made with fresh fruit, edible flowers or herbs. They look amazing and add an even greater nutritional boost. INSPIRE HEALTH

travel

WHAT TO LOOK FOR IN A

Kid Friendly Ski Resort By Summer Tularosa

family ski trip is about more than just spending a few days together, and the right trip can build a love of skiing and outdoor sports that will last a lifetime. While any ski trip can be a family vacation, targeting a resort or mountain that caters to kids and families will help ensure that everyone has a great time. Green means "go" for kids: A mountain that offers plenty of green circle runs is a must, and the longer those runs are, the better. Lugging a 75-pound child and his 30 pounds of ski equipment up a mountain or even onto a chairlift isn't much fun, so a long run cuts your "carrying and climbing" time and gives you more actual skiing time. Kid-friendly resorts often offer new chairlift seats, too, which they can lower while you board and make it less likely that you'll slip or lose your grip. Old-school lift chairs can and will drag your kids up a mountain, but climbing aboard is a little more nerve-wracking for both parent and child if the lift has a fixed grip. Onsite children's programming is a must: Some kids can spend an entire day going up and down the mountain, while others will tire out after a few runs. The best ski resorts for kids are the ones that address the needs of those "parttime" skiers and offer plenty of other activities. Childcare centers or programs are great for parents, too; they provide a safe place to leave the kids when mom and dad want to tackle a more advanced slope or hang out together in the lodge. Lessons designed exclusively for kids: While every mountain and resort out there offers lessons, the best family ski destinations provide fun and engaging instruction just for kids. Patient teachers who run through the basics every day and have seen everything can help make sure your little ones really "get it" before they climb aboard a chairlift for the first time. Lessons taught by someone other than mom or dad are a must for tweens and teens, who may be more likely to take instruction from someone "official." These tips are designed to help you choose the right, kid-friendly mountain and pack your bags for the best possible family ski vacation.

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Inspire Health Magazine Issue 56

Articles inside

DISCOVER

HEALTHY MIND

MIGHTY KIDS

RECIPE

HEALTHY BODY

EXERCISE

FASHION

WELLNESS

SUPER FOOD

NATURAL BEAUTY