Inspire Health Magazine NOLA Issue 2/Volume 22

INSPIRE

Empowering Natural Living In New Orleans and The Northshore

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AFFECTED BY

Alzheimer's Disease?

M edical research has become one of the most discussed topics in recent years. Clinical research is the beginning of a new drug, vaccine, or piece of medical equipment.

Tandem Clinical Research works to propel the clinical research field in New Orleans by providing patients with a transparent, concise, and exemplary study experience. Tandem Clinical Research is a multi-site research organization with clinics in Marrero and Metairie, as well as offices in the Orlando area and in New York City. The Tandem team has conducted more than 400 research trials in a variety of therapeutic indications including fatty liver disease, Alzheimer’s disease, celiac disease, weight loss, memory loss, and more. The medical team is led by board-certified physicians, who are highly respected in their fields of medicine and who have all been trained in Good Clinical Practice. The team of doctors, nurses, and medical staff are dedicated to providing patients with friendly and professional medical care. Tandem works diligently to ensure that the studies they accept are studies that could ultimately benefit the communities they are in.

Study Participant Benefits When someone participates in a research study, they benefit with study-related care and medication.

For people without insurance or who might be looking for a new treatment option, this is ideal. It is also a way to earn money as compensation for time and travel is usually available.

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By McKinley Smith IV Getting Involved in Research The first step to enrolling in a study involved sharing medical history with the study team. If a participant meets the study criteria, they are enrolled in the study. The research team consults with all of the patient’s physicians for an accurate analysis of the patient’s medical history before starting any trials.

Alzheimer’s Disease Research One of the newer studies at Tandem focuses on early-stage Alzheimer’s disease. The drugs being tested may delay the onset of symptoms and progression of the disease. Patients

It is rewarding to see the ripple effect from the data we collect and provide turn into something that could save lives.

– Orlan Romm, Partner participating in this study may not even be experiencing symptoms of the disease. Tandem is working to push the research forward on a disease that affects so many in our community and works with its community to do so.

Learn more by calling or visiting our website.

Call 504.217.7714 to schedule a screening TANDEMCLINICALRESEARCH.COM 1111 Medical Center Blvd, Ste N308 Metairie, LA 70072

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feature

By Dr. Kelly Gilthorpe Burkenstock

H

L e a ky Gut

ave you ever begun a diet plan with a friend and they lost weight and you didn't?

The answer is probably in your genes! As a woman physician who struggles with this very issue it has been my life crusade to share my knowledge and personal experience of the often overlooked successful Multistep Approach to Optimal Weight. Your specific DNA makeup affects and is affected by the quality and percentage balance macronutrients (proteins, fats, carbohydrates) that you are genetically built to metabolize efficiently. This DNA information on your personal food and exercise recipe combined with your thyroid function, sugar ingestion, gut health, food allergies/sensitivities, hormone levels and vitamin/amino acid balance determine your success.

It is an interconnected wheel and each component should be addressed in order to achieve lifetime optimal weight balance.

LEAKY GUT If your car engine were leaking oil eventually it would break down, same with your gut. When the gut gets irritated and inflamed it is as if tiny perforations occur and toxins enter the body that weren't meant to be there.

Part 1

When this occurs, the healthy bacteria in your intestines have decreased ability to protect and stabilize the gut environment and abnormal bacteria and yeast overgrow. Then vitamins are poorly absorbed which may lead to bloating & increased weight gain.

These symptoms can cause many to decrease activity, feel moody and thus add to the weight issue.

Leaky gut inflammation is created by the body's response to any of a myriad of issues such as a poor diet -preservatives, pesticides, fried foods, fast foods, trans fats, gluten, wheat and low fiber, sugar and high fructose corn syrup; physical, emotional and chemical stress; stomach antacids; antibiotics; NSAIDs; alcohol; xenoestrogens and steroids; and vitamin and amino acid deficiencies.

Repairing and improving the leaky gut begins with initiating live refrigerated medical grade probiotics and prebiotics. Probiotics are good bacteria and yeast to keep the gut healthy, while prebiotics are nondigestible carbohydrates that act as food for the probiotics. Decrease the intake of soda, caffeine and alcohol while increasing filtered water. Many plastics leach xenoestrogen chemicals so use glass or steel containers.

Improve your diet by eating organic, NON-GMO, gluten free foods with plenty of cruciferous vegetables, fresh fruit, lean meats (grass fed, no antibiotics, no hormones), fish, high quality grains, such as quinoa, steel cut oats and yams. Avoid deli meats, cookies, crackers and chips. It is highly important to add fermented foods to your diet like Kefir, Sauerkraut, Kombucha, Pickles, Kimchi and Natto.

Kelly Gilthorpe Burkenstock, M.D., M.B.A. is the founder of Skin Body Health-The South’s Age Gracefully Institute. As an Internal Medicine specialist, with a fellowship in Anti-aging and Regenerative Medicine, Dr. B. Is the perfect blend of a Western and Eastern Clinician.

She has trained with International luminaries in the fields of Skin Rejuvenation, Natural Hormones, Hair Restoration and Weight Loss. Her passion is to empower clients to feel phenomenal and look fabulous at any age.

Stay tuned for Part 2: Thyroid and Optimal Weight.

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AGELESS SKIN Join Dr. Kelly Burkenstock at the Wellness Expo on March 13, 2:10p.m., Booth #2 BOGO SPECIAL Buy 1 Tube of Filler, Get 1 FREE (Radiesse or Versa)

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2 FEATURE

Affected by Alzheimer’s Disease?

3 FEATURE

21 FEATURE

Creating Order Using Art

22 FEATURE

Leaky Gut: Part 1

A Beautiful Diet: The Top 5 Beauty Minerals

5 SUPER FOOD

24 RECIPE

7 RECIPE

26 MIGHTY KIDS

Oregano

Caprese Skewers

8 FEATURE Scoliosis

Lemon Oregano Chicken How to Help Your Depressed Teen

28 HEALTHY MIND

10 EAT FRESH Edamame

The Melatonin Sleep Aid Body-Mind Connection and Risks to Consider

12 HEALTHY BODY

30 FEATURE

Shrink, Swap, Skip How to Eat Healthier When Eating Out

How to Avoid GMOs

S p ic y 18

Garlic Edamame

super food

o n a g e r O

By Christian Dischler

O

regano is an herb that’s long served as a cure to many ailments.

According to Greek mythology, this meandering herb grew in Aphrodite’s garden to symbolize joy, and "ganos" translates to “joy of the mountain.” Its medicinal uses date back to the Middle Ages where people were known to chew on it to ease their toothaches and indigestion.

However, this powerful herb didn’t begin its official super food “glow up” until after World War II, when American soldiers brought it home, inspired by their Italian counterparts to utilize it’s unique, robust flavor.

While we all know and love oregano for its ever-important role in our favorite Italian dishes, there’s plenty of hidden health benefits within those little textured leaves.

Oregano is a fighter. It helps fight against bacteria, inflammation, fungal and parasitic infections. Its most powerful form is in the oil of oregano, which is extracted from the leaves

Oregano has been to effect ively kil shown l bacteria strains l such as E. and cert ain resp coli, iratory illnesses t us when hat can attack the seaso n to chang s begin e. and used as an antibiotic to help our bodies fight against such intruders.

Most notably, it’s been shown to effectively kill bacterial strains such as E. coli, and certain respiratory illnesses that can attack us when the seasons begin to change. Needless to say, oregano can be a powerful ally for our bodies when defending against certain colds and viruses that have begun to dominate our medical journals these last few years.

This super herb is also loaded with antioxidants, the tried and true mantle of any notable super food. These antioxidants help rid our systems of free radicals, thus decreasing our risk for cancers and heart disease. In particular, thymol and carvacrol are

two antioxidants found in oregano that help mitigate damage caused by those pesky free radicals.

The writing on the wall of your favorite pizza joint is clear. Oregano is a powerful herb that seems to have as many benefits as it does mentions in your favorite recipe book. Stock up on some concentrated oregano oil this season and dilute it with water to help you ward off unwanted colds, bacterial infections and more. But also make sure you plant some in your garden like Aphrodite would, so it’s readily available to include in all of your beloved Italian dishes. The addition of this spicy and flavorful herb never hurts a dish! And it will only help you.

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M A G A Z I N E executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Amber Arevalos Elise Brown Dr. Kelly Gilthorpe Burkenstock Patricia Danflous Christian Dischler

DR. PAMELA EGAN, ANP, FNP, Diplomat in Anti-Aging & Functional Medicine is pleased to announce that LAUREN DUFOUR, FNP has joined our practice!

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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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S

unny weekend days call for barbecues and get-togethers.

Nothing says dinner party like these delicious skewers. They are simple, fresh and packed with flavor. All the ingredients play a vital role in creating a delicious healthy recipe.

The biggest nutrition star in this recipe is the tomatoes. Tomatoes are very popular for their versatile flavor in many recipes, but in these skewers, the tomatoes are in their purest form and provide a sweet taste to balance the tart of the vinegar. They are known for the antioxidant lycopene they provide, linked to reducing heart disease and cancer. Not only do they contain this potent antioxidant, but they pack a lot of essential vitamins like vitamin A, C and K. These vitamins provide support for the immune system, vision and skin health.

Mozzarella has many health benefits that many of us may not know existed in cheese. This fermented probiotic cheese provides biotin, potassium, zinc, riboflavin and many minerals. It is very low in sodium, with only 176 micrograms in a one-ounce serving. Mozzarella contains two strands of probiotics. These probiotics are beneficial to gut health and have anti-inflammatory properties. Its low caloric amount also allows it to be a crowd favorite.

The basil leaves in this delicious recipe give it a cooling, clean flavor.

They are known for various health benefits such as supporting gut health, assisting in the management of diabetes, supporting liver function, and can also help detox the body from toxins.

These benefits can be linked to the many antioxidants that basil provides.

The combination of these ingredients, along with balsamic vinegar, makes a great appetizer. Balsamic vinegar has a bold flavor. It has been shown to lower cholesterol because of the antioxidants found in the nutrition values.

Balsamic also supports gut health and weight loss.

Caprese Skewers

recipe

By Amber Arevalos INGREDIENTS • 1 cup balsamic vinegar • cherry or grape tomatoes • mozzarella cheese balls • fresh basil leaves, cut in half if large • salt and pepper • 6” skewars

DIRECTIONS  Bring balsamic vinegar up to a boil in a saucepan, then lower heat to medium and simmer until it's the consistency of very thin maple syrup, about 10 minutes. Pour into a bowl and let cool.  Thread a mini mozzarella cheese ball, basil leaf (fold in half if large) and a tomato onto a tooth pick. Repeat.

Sprinkle with Italian seasoning and drizzle with basalmic glaze.

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feature

By Dr. Aaron Dutruch D.C. SCOLIOSIS, BY DEFINITION, IS A LATERAL CURVE OF THE SPINE MEASURING GREATER THAN 10 DEGREES NOTED IN IMAGING, USUALLY X-RAY. BUT THERE ARE DIFFERENT TYPES OF SCOLIOSIS WITH VARYING CAUSES AND AFFECTING DIFFERENT AGE GROUPS. THE MORE COMMON TYPES WE SEE ARE ADOLESCENT IDIOPATHIC SCOLIOSIS, AND DEGENERATIVE SCOLIOSIS.

A

dolescent Idiopathic scoliosis, like the name suggests, is usually found during adolescence and has no specifically known cause, it is believed that genetics may play a role in its development. This condition often goes undiagnosed, but for some kids it can cause symptoms like back pain during activity, pain into the legs and even chronically poor posture. Even though these patients are often symptom free, when they do present with pain or more severe symptoms, its important to monitor the patient periodically as they grow. This type of scoliosis is more likely to change or increase during puberty when the child is growing rapidly. The patients with this condition don’t often have specific activity limitations but an evaluation should be done by a professional to determine activity level on a case-by-case basis.

Patients that have been cleared for activity should be encouraged to focus on activities or exercises that will increase their flexibility and core stability and strength. This will help provide a solid foundation for their spine as they continue to grow.

Degenerative scoliosis is often found in adulthood and is typically a product of age and degenerative

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changes within the spine. This can start off with something as simple as small leg length differences, sitting on your wallet for extended periods of time, always standing on one leg or leaning to one side when you are driving.

These consistent unequal pressures on your spine over time can cause uneven wear and tear on the joints and discs.

This condition usually develops in the lower back and patients with this condition can have a range of symptoms from chronic lower back pain and stiffness to pain or numbness/tingling into the legs. Recommended activities for this condition are similar to those of idiopathic scoliosis in the importance of flexibility and core stability but should also take into account the degenerative changes. I often recommend decompression to help decrease the pressure on the discs and reduce the associated symptoms (pain or numbness/tingling into the legs).

Although the previous mentioned are the most common types of scoli-

osis, there are others to be concerned about as well. Congenital scoliosis is often noted shortly after birth and is caused by a malformation of the bones in the spine. Neuromuscular scoliosis is often caused by a disconnect between the brain and the muscles, causing uneven pressures on the spinal bones such as in cerebral palsy or muscular dystrophy. I mention these to highlight the importance of being properly evaluated by a professional so that the proper treatment can be rendered. An easy at home test you can do if you suspect a curvature is Adam’s test. To perform the test, have the person being evaluated stand in front of you facing away, and have them slowly bend forward while you are looking at their back and observe their ribs, they should be even. If one side of the ribs are higher than the other, this could indicate a curvature and could be worth having them evaluated.

Dr. Aaron Dutruch D. C. received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He is proficient in Upper Cervical chiropractic care and is a certified FAKTR provider. Premier Chiropractic, 1120 N Causeway Blvd. Ste 2, Mandeville, (985) 674-5855, premierchiromandeville.com

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eat fresh

e m a Edam

By Christian Dischler

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W

e’ve all been there, sitting at the sushi bar when our order of steaming edamame arrives. There’s a certain kind of fun that comes with popping those delicious beans out the pods.

That sea salty goodness making us reach for another swig of water. But edamame, or immature soybeans, are more versatile than simply being an iconic appetizer. They’re also packed with more health benefits than you might realize.

In an age where every influencer seems to be a dietician, one constant can be agreed upon. Protein is an essential building block for maintaining a healthy body and physique. Especially for any vegans and vegetarians, where plant-based protein sources are scarcer than their carnivorous counterparts. Soybeans (edamame) are the complete protein package for a plant. Loaded with roughly 18.5g per cup they also contain a full profile of amino acids, making them an

ideal ingredient to boost your meal.

Another popular talking point in the food space: glycemic index. We’re all becoming more conscious of how certain foods raise our blood sugar levels, and for good reason! There’s promising news for edamame lovers.

These powerful little soybeans are low on the glycemic index and low in carbs relative to the amount of protein they provide. That means you can eat them confidently and know your blood sugar levels won’t be spiking as a result.

Like any good ingredient, edamame is worth its weight in salt when it comes to vitamins and minerals.

That’s right, that tiny little pod is full of quality folate, vitamin K, manganese, iron and more. And don’t forget it has a significant amount of fiber considering its size and low impact carb load. One cup of edamame is going to give you half of your recommended vitamin K and well over 100 percent of folate.

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Edamame is also potentially a gem for women and men. Several studies have been conducted that support the claim that soybean consumption can lead to the reduction in risk of breast and prostate cancer. However, there are conflicting studies, so it’s worthwhile to do your own research or consult your trusted physician about these claims.

In the end there’s no question that this little bean can do big things for your health. As always moderation is key and should be exercised with any food. But next time you’re at the market grab some edamame to experiment with. Perfect in fresh salads, soups and as a healthy snack in-between meals, you’ll be excited to see what you can create without feeling guilty.

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healthy body

Shrink, Swap, Skip How to Eat Healthier When Dining Out

By Elise Brown

Many people fall off the health wagon when dining out, but with a little forethought you really can make smarter choices.  Skip

the Appetizer

Most appetizer choices are very rich and high in calories.

 Shrink

Portion Size

Restaurants often serve portions that are three times the size of a normal portion size. Shrink the portion size down in half by taking half of it home to eat for another meal.

 Swap

a Side I tem

Don’t be afraid to ask your waiter to swap out items. Most restaurants are happy to accommodate their guests. For example, you can ask to swap a fattening side item for a fresh, low-calorie garden salad or steamed veggies (hold the butter).

 Choose

Water

Sodas alone can be 250-300 calories or more. Swap sugary sodas for calorie-free lemon water or herbal tea.

 Skip

Dessert

Or, if you just can’t pass it up, shrink your calorie intake in half by sharing it with a friend.

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Wellness Expo

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recipe

Spicy

Garlic Edamame

E

damame is a soybean that is harvested from pods. You can find them in shells or harvested where the bean is removed from the shell in stores. They are nutritious and easy to find in many markets these days. Edamame is a typical food in Asian-type restaurants and places where healthy foods are sold. The buzz of this nutritious and flavorful food has been spreading.

One cup of cooked edamame has 224 calories, 18.4 grams of protein and only 13.8 grams of carbohydrates.

There are also 8 grams of fiber, 3.52 micrograms of iron, magnesium, potassium, zinc and selenium.

The nutrition benefits of edamame are plenty. You can find on organicfacts.net that edamame can boost the immune system, improve bone health and support a healthy digestive system. It can also help with weight management since it contains

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By Amber Arevalos

high amounts of protein and minimal fat. It may even have the potential to prevent cancer because of the number of isoflavones. This food item is one of the most excellent sources of plant-based protein.

Another great ingredient in this recipe is garlic. Garlic has been long used as a medicinal property for centuries. This ingredient has been used in ancient civilizations such as Egypt, Babylon, Greece and China. It is a potent flavor that is part of the onion family. One of garlic’s most well-known health benefits is its ability to boost the immune system.

Calories per Serving • 207 Total Fat-11.3 g Total Carbohydrates-14.2 g Dietary Fiber-7.0 g Total Sugars-3.8 g Sodium-655.9 mg Protein-15.3 g

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INGREDIENTS • 1 cup water • 3 cloves garlic, minced • 1 tbsp chili paste • 1⁄2 tsp salt • 1 10-ounce bag edamame in their shells • 2 tsp olive oil • 2 tsp soy sauce DIRECTIONS  Add one cup of water to a small pot and add the edamame. Boil for 3 to 5 minutes, and drain.  Mince the garlic, then place the garlic and olive oil in a small frying pan. Sautee on medium heat for 2 minutes. Stir constantly so it doesn't burn.  Add the cooked garlic to a small bowl and combine with the chili paste, soy sauce, and if using, extra salt.  Pour the sauce over the warm edamame and stir. Serve.

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cover story

5 KEYS TO GROWING YOUNG

1

. PROPER HYDRATION The human body is composed of nearly 70% water, making proper hydration an essential part of a healthy body. What happens to a plant that has not been watered? It shrivels up, becomes limp and eventually dies from lack of water—a life giving source. The same can be true for humans. We are living things that depend on water for survival. Despite this fact, studies estimate that nearly 75% of Americans are chronically dehydrated. This statistic is bearing on the fact that most prefer caffeinated, sugar-laden drinks that actually incur dehydration, over pure, unadulterated water. Dehydration results in many ill effects, all affecting the real age of our bodies. Aim to stay hydrated with pure spring water. Drink throughout the day, even before you become thirsty. While some suggest 8 glasses of water as the minimum, it really depends on your weight, and activity level. If you sweat often, you will need to replenish your water stores more often than the average person.

2

. PROPER NUTRITION What we put into our bodies absolutely has a bearing on our health status. Eating life-giving foods that are bursting with nutrients can help maintain vitality and health. Whole, natural foods contain vitamins and minerals that can protect against cancer and other diseases, improve the immune system and increase energy levels.

Adversely, processed foods are laden with exorbitant amounts of chemical ingredients that, overtime, can promote disease, compromise the immune system and induce pre-mature aging. Choose to eat a youthful diet of colorful, bright foods found in nature and avoid pre-packaged foods that are heavily processed and harsh on the body.

3

. BEAUTY REST No doubt, missing adequate sleep can have a negative impact on our appearance. In fact, one of the fastest ways to dull, droopy and puffy skin is an unrested body. If you have ever missed a good night’s rest, you know the awful feeling that follows the next morning.

Not only do you feel terrible when you miss sleep, but under-eye dark circles

and puffy eyes tell all. Our bodies are complex machines that engage in an intelligently designed repair system while we are asleep. The organs (liver and kidneys) undergo a cleansing period during the wee hours of the morning, so sleep is pertinent for internal rejuvenation to be accomplished. In fact, nearly all cells renew themselves while we are at rest, including our skin cells. Since skin is the largest organ of the body, beauty rest is essential for a youthful appearance. For optimal beauty and a rested body, aim for 7-8 hours of uninterrupted sleep every night.

4

. STRESS MANAGEMENT Prolonged stress can be so intense that it affects health; it can even make a person appear older than they really are.

When tension builds, it can cause the whole body to become tense, possibly inducing wrinkle formation and a distorted posture. An ongoing study by University of California at San Francisco (UCSF) suggests that chronic stress appears to hasten the shriveling of the tips of the bundles of genes inside cells, which shortens their life span and speeds the body’s deterioration. The inability to relax causes a constant state of tension; the mind and body cannot enjoy true health and rebuild itself under such circumstances. Consciously try to reduce stress in your life by practicing positive coping methods. Exercise, meditation and breathing, proper diet and planned recreation can help reduce stress.

5

. EXERCISE The benefits of exercise are enormous, and anti-aging is one of the top perks. Individuals that do not exercise regularly increase their risk for heart disease, cancer, arthritis, stiffness and weight-gain. As we age, a lack of exercise can lead to poor balance and coordination, loss of strength, loss of muscle tissue and loss of endurance. If we continue to exercise as we age, we can maintain a strong body and youthful vigor. Exercise is essential to all age groups and it is never too late to start feeling younger.

feature

Creating Order Using Art

By Elizabeth Impastato What happens unconsciously and consciously when the eyes are stimulated by viewing art? How is order created with art?

Jacques Lancan a famous Psychoanalyst felt that the unconscious is structured like a language. The unconscious is like gap or rupture in the symbolic chain was Lancan’s central thesis and his most influential contribution to psychoanalysis.

In the unconscious, humans look to create order to understand what is being viewed. When an artist is inspired, moved by emotion enough to recreate that image the process is unconsciously capturing the mood of the artist. The conscious brain is stimulated by recalling a known experience. The humanities, art, literature, religion and music are all expressions of the human experience.

The benefits of imagination play part in the arts process of creating order.

Using imagination will enhance problem solving skills, boost intelligence, spatial consistency and squash fears of trying something new.

IMPASTATO GALLERY & ART THERAPY offers original art for purchase along with several services that may strengthen your creative ability and bring order to you in an artful way. The Drawing Journey is taught one on one by artist, Elizabeth Impastato. This creative drawing program designed

by Eric Mondello is great for any level to improve their drawing skills. Private Painting Lessons allow the focus to be on you. Two package are available giving you the choice that best fits your needs. Date Night is a big hit at the gallery. This is a great way to spend time together while creating a painting to remember your private party for two.

Visit impastatogallery.com to learn more or stop by to say hello!

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

January § February 2016

INSPIRE HEALTH

21

feature

l u f i t u a e A B Diet

THE TOP 5 BEAUTY MINERALS

By Patricia Danflous

DID YOU KNOW THAT EATING CERTAIN FOODS CAN HELP PROCURE A MORE BEAUTIFUL APPEARANCE? BY CONSUMING FOODS RICH IN BEAUTY MINERALS YOU CAN MAINTAIN RADIANT,YOUTHFUL LOOKING SKIN! Silica Silica is one of the most widely known beauty minerals. Silica is found in the skin’s tissue. Older individuals typically have less silica in their tissues; this is because this mineral actually decreases as we age. It is a vital mineral for cell metabolism and formation. It increases skin elasticity and firmness, resulting in younger looking skin. Silica is also important for the structure and function of connective tissue and the maintenance of smooth skin, strong hair and nails. The body loses silica naturally through urination, hair loss and nail trimming, making it necessary to restore silica on a regular basis. Silica is found in large amounts in the earth’s crust, bamboo and in crystals, but the most commonly known edible source can be found in cucumbers.

Lycopene Lycopene is a powerful antioxidant found in certain fruits like tomatoes. Antioxidant compounds support skin texture by reducing free radical damage that could potentially harm the skin. Lycopene creates strong cell connections that help block ultraviolet rays, reducing skin redness. This potent mineral also improves cell communication, causing cells to operate efficiently; this allows skin cells to repair and regenerate at a faster more proficient level. With all of this dynamic repair work taking place beneath the surface, your skin is certain to appear younger and healthier with fewer wrinkles.

Vitamin C, E Vitamins C and E are some other well-known resources containing powerful antioxidants. Because free radicals can damage the skin’s delicate collagen and elastin, these vitamins are excellent additions to any beauty diet. They both can help repair and prevent free radical damage caused by over exposure to the sun and environmental pollution. They join forces to accomplish even more together; studies support that vitamin C enhances the protection over the skin when combined with vitamin E. Some good sources of vitamin E are sunflower seeds, almonds, spinach, peaches, tomatoes and avocados, while oranges, kale, parsley and green peppers contain vitamin C. Zinc and Copper Zinc and copper are essential trace elements needed by the body. They work best as a team to prevent pre-mature aging by protecting the skin against damage while repairing it as needed. Zinc works effectively on specific aspects of cellular metabolism functions, protein synthesis, cell division and cellular repair, which makes it an important anti-aging mineral. Copper is beneficial as it repairs and maintains connective tissue in the skin, heart and arteries. Individuals having a copper deficiency actually will show signs of pre-mature aging. Eat cashews, almonds and chickpeas to obtain copper. Zinc is ultimately found in meats like oysters and beef, but also in plant foods like pumpkin seeds, wheat germ, shiitake mushrooms, cacao and peanuts.

Selenium Selenium is an important antioxidant mineral needed for beautiful, youthful skin. It increases tissue elasticity and helps prevent cell damage by free radicals. Like a shield, it protects the skin from excessive ultraviolet light. Some food sources of selenium are tuna, salmon, wheat germ, Brazilian nuts and garlic. Brazilian nuts are among the best source of selenium; just 5 nuts provide the sufficient daily value for most people.

22

INSPIRE HEALTH

ihnola.com § facebook.com/inspirehealthnola

Empowering YOU To… Be Well-Stay Well-Live Well Lacy Woods, NBC-HWC Lacy is a Board Certified Health & Wellness Coach and Duke trained Integrative Health Coach. She works with busy individuals, professionals and corporate executives who want to de-stress, reduce fatigue and restore balance.

Taking Control Of Your Health & Well-Being To: • GET A BETTER HANDLE ON STRESS

• GET TO YOUR IDEAL WEIGHT

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23

recipe

Lemon

By Amber Arevalos

OREGANO CHICKEN OREGANO IS ONE SUPER FOOD THAT CAN BE USED IN A VARIETY OF DISHES. IT ORIGINATED FROM THE MEDITERRANEAN AND WESTERN ASIA COUNTRIES. MANY CULTURES USE OREGANO TO FLAVOR THEIR CUISINE, AND IT HAS ALSO BEEN USED FOR ITS HEALTH BENEFITS. Oregano has properties that can fight bacteria and reduce inflammation. With its rich antioxidant properties, oregano can fight off free radical damage and help prevent cell damage.

It can also fight off bacteria since it contains antibacterial properties.

There are several compounds found in oregano that also boost antiviral properties.

The lemon juice found in this recipe is loaded with vitamin C, fiber, and other nutrients that are beneficial to improving health. One lemon contains 31 micrograms of vitamin C, making up 51% of our RDI. Vitamin C

is known for improving heart health and helping reduce blood cholesterol.

Lemon has also been helpful in aiding in weight loss due to its amount of fiber. The fiber, along with the carbohydrates found in lemons, also helps with improving digestive health.

Green beans are a healthy vegetable which contains antioxidants, vitamin C, fiber and plenty of minerals.

These properties help fight off free radical damage and help promote gut health. Green beans have also been shown to help with weight loss.

Since green beans do not contain any cholesterol, they are great for heart health. A simple serving of one cup of green beans contains 2.7 grams of fiber, 6.6 milligrams of sodium, and 2 grams of protein.

This dish is not only a stand-alone recipe but a complete meal. Most recipes that contain oregano are flavorful and delicious.

NUTRITION Calories: 176kcal | Carbohydrates: 1g | Protein: 32g | Fat: 3g | Cholesterol: 96mg | Sodium: 174mg Potassium: 578mg | Vitamin A: 45IU | Vitamin C: 9.7mg | Calcium: 8mg | Iron: 0.6mg

24

INSPIRE HEALTH

ihnola.com § facebook.com/inspirehealthnola

INGREDIENTS • 2 boneless skinless chicken breasts • 2 tablespoons olive oil •1 1/2 to 2 tbsp dried oregano • 1/4 cup lemon juice • 1/2 tsp salt • 1/2 tsp pepper • 4 red potatoes • 2 cups green beans DIRECTIONS  Preheat oven to 350 degrees F.  Place the chicken, potatoes and green beans into an oven-safe dish.  Cover the ingredients with olive oil, oregano, lemon juice, salt and pepper and spread the seasoning around all of the chicken.  Bake chicken for 30-35 minutes or until the internal temperature reaches 165 degrees F in the thickest part.  Serve each breast with half the green beans, two potatoes each and drizzle with the leftover oregano oil.

When you donate…

When you shop…

We feed Northshore families.

The RESALE SHOP only accepts & sells items in good working order that are like new or gently used.

• Antiques & Rare Items • Bikes, Skateboards & Scooters • Clothing, Shoes & Accessories • Home Decor

• Housewares & Small Appliances • Purses, Bags & Luggage • Sporting Goods • Tools • Furniture* *Due to limited space, furniture donations must be approved. Please email 2-3 pictures of your item to klemoine@northshorefoodbank.org. Include your name and phone number in the email.

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830 N. Columbia Street, Covington, LA DONATION HOURS • Monday, Tuesday, Thursday, Saturday • 9:30am-12:30pm SHOPPING HOURS • Monday, Tuesday, Thursday, Friday • 9:30am-4:30pm Saturday • 9:30am-2:00pm

DONATION HOURS Food donation hours are Monday, Tuesday, Thursday & the 2nd & 4th Saturday of each month from 9a-12p at our Community Donations door, facing W. 29th Ave. Simply bypass our food pick up line at the gate & turn sharply to the left. Park in front of the Community Donations door.

We also have a bin for small donations in front of our lobby Monday-Thursday 9a-3p and Friday 9a-12p.

No expired, open, or glass items please.

For questions about donations, food drives, or food drop offs, contact Ginger Kunkle, Community Engagement Manager, at 985-327-0044 or gkunkle@northshorefoodbank.org.

NEW! COLLECTION SITES We are fortunate to have collection bins at the following businesses. Please feel free to drop off your donation of nonperishable items to any of the following sites: Acquistapace's-Covington Baham Pharmacy-Mandeville Baldwin Subaru-Covington Bippo's-Mandeville C&C Drugs-Mandeville Camellia City Family Dentistry -Slidell Eddie Tourelle's Northpark Nissan-Covington El Mercado-Covington Franco's Health Club -Mandeville Great American Cookies & Marble Slab Creamery -Mandeville Gulf Coast Bank & Trust-E.Boston St & Hwy 190-Covington, Lasalle St, -Mandeville

Heritage Bank of St Tammany N. Columbia, LA 1085, Covington, Madisonville, Slidell Northlake Automotive Services & Repair-Mandeville Northshore Food Bank Resale Shop-Covington Northshore Toyota-Covington OnPath Federal Credit Union-E. 32nd Ave-Covington, N. Causeway Blvd-Mandeville, Gause Blvd-Slidell Pizza Platoon-Slidell PJ's Coffee-LA-22-Mandeville ReStore-Habitat for Humanity West-Mandeville The First, ANBA-Covington and Mandeville Locations

MOST NEEDED ITEMS

Low Sodium or No Salt Added - Soups, Veggies, Canned Beans Low Sugar or No Sugar - Tomato Sauce, Canned Fruit St Tammany Cancer Center Therapeutic Food - Pantry Grits, Tortillas, Crackers, Pasta Sides, Instant Potatoes Kid Friendly Items – Ravioli, Peanut Butter, Macaroni & Cheese Whole Grains – Oatmeal, Brown Rice, Whole Wheat Pasta, Unsweetened Cereal Pantry Staples – Broth, Dry Beans, Cooking Oils, Corn Muffin Mix Paper Products – Tissues, Toilet Paper, Paper Towels Hygiene Products – Soap, Razors, Shampoo, Conditioner, Toothbrushes, Toothpaste Canned Meats – Tuna, Salmon, Chicken LARGEST NON-PROFIT EVENT IN ST. TAMMANY PARISH. Contact us at 985-643-5470 for more information on putting in a team or sponsorship opportunities. This is the main fundraiser for the Hospice House.

Go to www.TheHospiceHouse.org for more information.

Questions?

Contact Ginger Kunkle, Community Engagement Manager, 985.327.0044, gkunkle@northshorefoodbank.org INSPIRE HEALTH 25

mighty kids

HOW TO HELP YOUR

DEPRESSED TEEN

By Amber Arevalos

T

he teenage years are the most challenging years to navigate as parents. It can become difficult to understand the difference between normal adolescent emotions or something more profound. Teens challenge their parents and sometimes the world to find their path only to face obstacles and emotions that challenge them. Life can get overwhelming, and your teen may be faced with depression. There are several steps to take when dealing with a teenager who is feeling depressed.

MHANATIONAL.ORG PROVIDES SOME SIGNS TO WATCH FOR IN YOUR TEEN

Poor performance in school Withdrawal from friends and activities Sadness and hopelessness Lack of enthusiasm, energy, or motivation Anger and rage Overreaction to criticism Feelings of being unable to satisfy ideals

26

INSPIRE HEALTH

Poor self-esteem or guilt Indecision, lack of concentration or forgetfulness Restlessness and agitation Changes in eating or sleeping patterns Substance abuse Problems with authority Suicidal thoughts or actions This list is not to diagnose but merely a way to identify when your teen needs help or the severity of support you and your family may need to help your teen.

Help.org says that it’s estimated that one in five adolescents from all walks of life will suffer from depression at some point during their teen years. The most challenging idea for your teenager to understand is that you, too, were once a teen and may have faced similar situations. They will walk away or assume you have no idea

ihnola.com § facebook.com/inspirehealthnola

what they are going through, but be open to listening when they are ready to confide in you. Support your teen by making them feel safe and free to speak in a non-judgmental zone.

Asking minimal questions and not patronizing is best when dealing with a depressed teen. Help.org suggests focusing on listening, not lecturing. Be persistent but not overbearing. It can be difficult for your teen to express what they are feeling or even understand what they are feeling. Try and create a more social environment where you set aside time for your teen each day.

In more severe cases, your teen may feel as if they can not speak to you. Let them know that help is available even if it is not you; numerous outlets can guide your teen through these emotional years. There are specialist and alternate treatment options for your teen to choose from.

Know when to seek professional help and give your teen as much emotional support through their recovery.

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healthy mind

The

Melatonin

Sleep Aid Body-Mind Connection & Risks to Consider

By Juliane Kristine Morris

B

usy minds and busy schedules are keeping more people up later at night and rising earlier in the morning. Studies show that one in three adults are not getting enough sleep.

Some people use an over-thecounter aid called melatonin, sometimes called the “sleep hormone”.

Why the hype with melatonin and is there a healthy mental outcome for those who use melatonin? What about melatonin overdose? Too much melatonin can have the opposite effect of its intended purpose. It can make it harder to sleep because your normal circadian rhythms will be disrupted. An overdose can also leave you feeling groggy and sleepy during

28

INSPIRE HEALTH

the day and give you nightmares or extremely vivid dreams at night.

Melatonin is chemical that is produced naturally in the human body, helping to regulate the sleep cycle through the circadian rhythm that controls our body’s sleep-wake function. The brain usually releases melatonin in the mid-to-late evening and then throughout the night until morning, causing a natural waking up, peaking during the night and lowest during the day.

Factors like stress, excitement, non-typical work shifts, caffeine, blue screen light in the evening, alcohol, insomnia, medications, hormones, aging and of course jet lag, can affect natural melatonin production and

ihnola.com § facebook.com/inspirehealthnola

release. Some people find taking a melatonin supplement 20 minutes to an hour before bedtime can help with sleep.

Melatonin is typically found in strengths from 1-10mg. A higher dose of melatonin does not mean better sleep. Many people may benefit from .3mg to 1mg, where 3mg or 5mg could be too much. Start small –even .3mg for a few nights 20-60 minutes before bedtime and see how it works for you.

Having too much melatonin can reduce the body’s natural production of melatonin, making the body dependent to receive melatonin from supplements rather than making melatonin naturally. Melatonin should not be a habitual part of a nightly routine, but is intended to help get sleep back on track, with use for one to four weeks at a time.

Some people experience side effects from melatonin, including headache, dizziness, nausea and drowsiness. Other side effects from improper dosing or overuse can include diminished alertness upon waking, irritability, confusion and anxiety, not to mention contraindications with some prescription medications, which should be discussed with your physician.

Taking melatonin non-routinely can help a person get their sleep back on track, but be aware of the proper ways to use this interesting sleep aid supplement, and its benefits and risks.

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29

feature

How to Avoid

S

By Jana Smith

We are living in an era where food safety is taking a back seat to genetic engineering. Food safety evangelists are calling GMOs nothing short of frankenfoods, declaring that their development is both strange and dangerous.

What are GMOs? Genetically modified organisms (GMOs) are plants or animals that have been genetically engineered with DNA from bacteria, viruses or other plants and animals. To put it plainly, the DNA of plants, seeds and animals is deliberately being altered by giant biotech industries like Monsanto— the leading producer of genetically engineered seed. Their purpose in doing this is to make food resistant to herbicides and to allow food to produce its own insecticide (Bt Toxin).

Are GMOs safe for me and my family to eat?

Since up to 80% of the food in North America contains GMOs, food safety is certainly a viable concern. Nearly all processed foods like cereal, snack bars, deli meats, crackers and chips contain traces of GMOs, so there is a high probability you and your children are eating GMOs for breakfast, lunch and dinner.

Various feeding studies conducted on animals consuming GMOs have shown pre-cancerous cell growth, damaged immune systems, smaller brains, livers, and testicles, partial

atrophy or increased density of the liver, odd shaped cell nuclei and other unexplained abnormalities, false pregnancies and higher death rates. While no solid studies have yet been conducted on the relationship of GMOs and human health, there is certainly more than a casual association between genetically modified foods and adverse health effects in studies done on animals. Several National Academy of Sciences studies have affirmed that genetically engineered crops have the potential to introduce new toxins or allergens into our food and environment. It is safe to conclude that when food is altered from its natural state, and especially when the actual DNA is tampered with, health and safety issues are always a major concern!

How to protect yourself?

Currently in the Unites States, GMO food labeling is not a legal requirement. So, how can you protect yourself and your family?

There are a few tips that can help you be a health-savvy consumer.

Visit these web sites for more information on GMOs • http://justlabelit.org http://www.nongmoproject.org • http://www.nongmoshoppingguide.com

Tips for Avoiding GMOs 1. Knowing the most common GMO products can help you make better food buying decisions.

• Corn & products made from corn (high fructose corn syrup) • Soybeans & products made from soybeans (soybean oil) • Sugar (if not pure cane sugar, it is probably made from sugar beets) • Dairy (products may be from cows injected with GM bovine growth hormone. Look for labels stating No rBGH, rBST, or artificial hormones.)

• Canola • Cottonseed • Sugar Beets • Hawaiian Papaya • Zucchini • Yellow Squash.

2. Use caution when buying meat.

While the animals themselves are not genetically engineered, however, the vast majority of the livestock in America is being raised on genetically engineered feed like corn and soy.

3. Choose organic and Non-GMO Project Verified. Currently organic certification does not require GMO testing. Most organic products do not intentionally contain GMOs. However, choosing products that are Certified Organic AND Non-GMO Project Verified is the best way to make sure you are getting the safest, healthiest, highest-quality food for your family.

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INSPIRE HEALTH

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32 INSPIRE HEALTH ihnola.com § facebook.com/inspirehealthnola 1170 Meadowbrook Blvd | MANDEVILLE | 985.626.3706 | THEPAC.COM