Inspire Health Issue 59 Mock-Up by Fox Printing and Digital Publishing

INSPIRE

Empowering Natural Living STANDING AB EXERCISES YOU CAN DO

e r e h w y n A SHOULD EMPTY NESTERS GET A

NEW PET?

WHAT ARE THE ROADBLOCKS ON THE PATH TO YOUR DREAMS?

g n i r e w o p m E WOMEN GOLFERS ONE DAY AT A TIME!

INSPIRE HEALTH

contents Issue 59

Kaniwa THE WORLD'S LATEST SUPER FOOD!

SHOULD EMPTY Empowering WOMEN GOLFERS ONE DAY AT A TIME! NESTERS GET A

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NEW PET?

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29 RECIPE

Kaniwa Corn Salad

30 HEALTHY MIND

5 SUPER FOOD

What Are the Roadblocks on the Path to Your Dreams?

Kaniwa: The World's Latest Super Food

32 WELLNESS

8 NATURAL BEAUTY

Eating the Rainbow

Is Botox Addiction Real?

34 DISCOVER

10 EXERCISE

5 Foods That Help Prevent Prostate Cancer

Standing Ab Exercises You Can Do Anywhere

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36 FASHION

12 HEALTHY BODY

Color Psychology: How To Wear Color To Help You Handle Your Emotions

Alcohol and Your Weight

14 RECIPE

Banana Salted Caramel Tartlet

16 WELLNESS

Women's Health and Chiropractic

20 RECIPE

Paleo Turkey and Kale Breakfast Muffins

Kale

24 FEATURE

Improve Your Golf: Play Less & Practice More

28 MIGHTY KIDS

Fostering Hope: Become a Foster Parent to a Child in Need

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super food

By Jack Bergman

n our health conscious world, people are always on the lookout for the next food item that will fend off disease and give us that highly prized healthy body. Food fashionistas and dietitians alike have in the past hailed such foods as blueberries, Brazil nuts and broccoli as the must eat foods of the day. Enter kaniwa (pronounced kanyee-wa), the latest so-called "super food" to hit our shelves. Some are hailing kaniwa's adaptability and nutritional value, but what exactly is kaniwa, and should we be running to the nearest health-food store to buy it? Kaniwa, a seed of the goosefoot plant, originating from the slopes of the Andes Mountains in South America, has been a dietary staple for Native Americans for centuries. Renowned for its ability to grow in the most extreme of climates, it is closely related to quinoa, but smaller in size and terracotta in colour.

What, for many, gives kaniwa the edge over quinoa, is its lack of saponins, a component which can give foods an almost soapy, harsh flavor, requiring them to be thoroughly rinsed before cooking. Yet its taste has been described as close to quinoa: sweet, nutty and moreish. The seed can be added to a variety of meals, complementing meats, seafood and tofu particularly well. What is most remarkable about kaniwa is its nutritional value, gram for gram outstripping even its cousin quinoa. Per half cup, kaniwa boasts 7 grams of protein, 4 grams of fiber and a mere 160 calories. It is totally gluten free, making it the perfect choice for sufferers of celiac disease or for anyone sensitive to too much gluten in their diet. Moreover, kaniwa is also a great source of antioxidants, its compounds linked to a reduction in several serious conditions including heart disease. It also

contains all 9 essential amino acids, a necessary part of any diet, as well as a variety of vitamins and minerals, including calcium, iron and zinc.

Kaniwa is also simple to prepare, even for those with the most basic of kitchen skills. For one cup of kaniwa add two cups of water, bring to a boil and simmer for 1520 minutes or until the water is absorbed. Though gaining popularity, kaniwa may still be difficult to find, but persevere and you will be rewarded, for kaniwa is also easy on the pocket, especially if bought in bulk. So, it's cheap, tasty, extremely healthy and will effortlessly slip into your dietary routine, four factors that make one reluctant to contradict this newly fashionable seeds entry into the "super food" canon.

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12 healthy body

exercise

Anywhere STANDING AB EXERCISES YOU CAN DO

This SECOND STANDING AB EXERCISE works your abs in a different way. Tighten your core, and with a straight back, tip your buttocks behind you as you bring one of your legs out in front of you, resting it on your heel. Hold for six seconds. Repeat on other side. Four sets.

By Juliane Kristine Morris

While you may not want to break into a tree, table or downward facing dog pose while you’re in line at the grocery store, those precious waiting moments can become great opportunities for little exercise reminders to help engage your abdominal muscles. Once you’re in practice of using those small waiting pauses throughout your day as opportunities instead of waiting-in-line time wasters, your abdominal muscles will thank you for it. Engaging your abdominal muscles often requires other body parts to be engaged, helping to strengthen your core. If you want to try these positions and movements subtly in public, or perhaps after every office bathroom break or some other regular occurrence, why not commit to trying a few? Your fitness level will be enhanced and enjoy some great side effects like stronger abs, improved posture, deeper breathing and a relaxed awareness of what’s happening around you. Be sure you do have enough room around you, and be mindful of balance issues in case you become unsteady.

This FIRST STANDING AB EXERCISE engages your abs as you take hold of one of your ankles from behind and gently draw it upward, tightening your core and balancing. Hold for six seconds. Repeat on the other side. Four sets.

This THIRD STANDING AB EXERCISE works your abs, elongating them while engaged. Engage your core, placing one of your legs behind you, heel down, while reaching your arms and upper body up and away from your midsection, reaching forward, equal balance on both feet. Hold for six seconds. Repeat on other side. Four sets.

ALCOHOL AND YOUR WEIGHT

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By Julie Maddock

rinking has been man’s favorite pastime-both socially and culturally. But, if you’re trying to lose weight, you may want to look into your happy hour habit.

THE EMPTY CALORIES IN ALCOHOL Alcoholic drinks are generally "empty" calories. It means it provides your body with calories but it has little nutritional value. A 12-ounce can of beer, for example, has almost 155 calories. It has 13 grams of carbohydrates, 1.6 grams of protein and negligible amounts of vitamins. For the same amount of calories, you could enjoy a quarter cup of nuts or a small piece of fruit. Both offer more nutritional value. It's not just about the calories, but also how the body processes alcohol. Alcohol makes the digestive system work extra hard to eliminate it from the body. It prioritizes its elimination

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ahead of all other nutrients. As a result, there is less nutrient uptake of other food. ALCOHOL AND POOR FOOD CHOICES When we're intoxicated, we also tend to make poor food choices. Research from the National Institute of Alcohol Abuse and Alcoholism (NIAAA), National Cancer Institute (NCI), and the U.S. Department of Agriculture (USDA) showed that there is an association between an increased intake of alcohol and fewer intake of fruits, whole grains and milk. The study also showed that men and women who drink alcohol are more inclined to eat food high in fat and sugar. ALCOHOL AND YOUR HORMONES Drinking can impair some glands of the body responsible for releasing certain hormones. A study from King's College of London suggests that alcohol con-

sumption can raise stress hormones in humans. WHAT'S THE RELEVANCE OF THIS? Increased levels of stress hormones can make you hungrier. It's also associated with cravings for fatty, sweet and salty food. People who consume alcohol are also shown to have sleep issues. Lack of sleep can affect the hormones responsible for your appetite and satiety. SO, CAN DRINKING SABOTAGE YOUR WEIGHT LOSS EFFORTS? It depends. Each beer, wine and liquor have varying amounts of alcohol and calories in them. It may not be an issue if you're only drinking occasionally and sticking with low-calorie drinks (think of vodka, tequila, and gin). It also makes a difference if you know how to drink in moderation. That's about one to two drinks for men and one drink for women per day.

INSPIRE HEALTH

18 eat fresh

Kale By Charlie Betley

NUTRITIONAL INFORMATION Kale is rich in powerful antioxidants, including zeaxanthin, lutein and quercetin, as well as a range of flavonoids and polyphenols. These compounds can strengthen the immune system and prevent serious disease. Antioxidants also help to protect cells by neutralizing damage caused by free radicals and harmful UV rays. Kale contains a wide range of vitamins and is one of the best food sources of beta-carotene and vitamin C. A single cup of kale contains more than the recommended daily intake of both vitamin A and vitamin C. Kale contains significant amounts of several B vitamins and is one of the best sources of vitamin K, which is needed for blood clotting. Kale is loaded with minerals that are essential for the body to function properly. A cup of kale contains around 25 percent of the recommended daily intake of manganese. It also contains more than five percent of the recommended daily intake of calcium, magnesium, potassium and copper, as well as small amounts of iron, phosphorus and alpha-linolenic acid.

Paleo

INSPIRE HEALTH

By Trinity Edwards

INGREDIENTS • 1 lb ground turkey • 1 cup grated cheese (any kind) • 1 cup chopped kale • 1 dozen free range eggs • 1 cup chopped onion • Basil and sliced tomato for garnish • Olive oil • Salt and white pepper to taste

DIRECTIONS  Saute ground turkey until done. Add chopped onion and kale. Cook until tender, then cool.  Whisk eggs in a bowl. Add 1/4 cup water and continue to whisk until frothy.  Add cooked turkey and kale to eggs. Mix well.  Fold in cheese. Season with salt and white pepper.  Spoon into prepared muffin tin. (Either spray with cooking spray or use muffin cups)  Bake until golden about 15 to 20 minutes.  Garnish with sliced tomato and basil.

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pets

recipe

mighty kids

SHOULD EMPTY NESTERS GET A

NEW PET?

ost people look for companionship, whether it is through human contact or animals. Without this companionship, some may feel empty or feel as if they have no purpose. At some point you had to care for and nurture your children, but now you find yourself with extra time on your hands. Empty nesting can be challenging and emotional. An option some empty nesters choose is to invest in a pet. Is this a wise choice for you, and what may the benefits be? Pets are a commitment. Just like having children they need structure and a routine. They require you to feed them, clean up after them, and most importantly, exercise. Although they can be trained to do various things, they will require your attention no matter how old they get. Pets are an adjustment since most children are self reliant by a certain age. When your children leave the nest, some of your freedom is regained. Bringing a pet into the

Fostering Hope

Become a Foster Parent To a Child in Need

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By Amber Arevalos

home will require some patience and sacrifice. Taking vacations or outings where pets are not allowed will require sitters or some type of care for your pet may be considered. Some types of pets, specifically dog breeds that require attentiveness, will be difficult to care for with a full time job and social life. Not all the choices to get a pet are negative. The benefits can be so great! Adopting a pet can bring comfort, love, joy, excitement and purpose. Pets are loyal and natural companions. Pets will get you to move more and stay active since they depend on you to engage them and keep them moving. In some cases, pets can even make it easier to gain friends. As we get older, we become focused on our

kids, and it becomes difficult to find friends. Pets allow you to interact with other pet owners at dog parks or pet classes. Some types of dogs can benefit those with health concerns or risks. There are dogs that are intuitive to specific health conditions and can help with depression and anxiety. Empty nesters often experience depression and anxiety, so having a pet may calm and relieve symptoms. Cats, dogs, bunnies, lizards and other pets can all help with the feelings that come with empty nest syndrome. Although it may seem like a burden in some cases, there are many benefits to taking in a pet. Be prepared to care for something day and sometimes night and consider the pros and cons.

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The statistics are staggering: According to childwelfare. gov, each year over 400,000 children need to be placed in temporary or long-term foster care in the United States. And what a child in this situation needs most is hope— hope for a safe reunification, hope for a foster parent that provides security and unconditional belonging or the hope of finding a forever home.

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UNIQUE CHALLENGES AND JOYS Foster parents face unique challenges. By the time a child enters protective custody, they have already experienced some degree of neglect, abuse or trauma. This can understandably result in emotional or behavioral issues and falling behind in school.

But the rewards of fostering far outweigh the sacrifices made to meet those needs. You’ll experience pure joy knowing you’ve made a positive impact on their life. And feel inner peace as you watch a child thrive with affection and approval. Perhaps you’ll play a crucial role in seeing a family reunified. Or feel the ultimate happiness on the day the adoption of your foster child is formalized. Bridgette G., a foster mom in Maine who has adopted four children in foster care, said it best: “I will always cherish the day these beautiful children came home to me. From broken pieces, I have seen the beauty of love bloom and transform us into a family.” THE APPROVAL PROCESS The approval process to become a foster, adoptive, or kinship parent takes time and effort. Each state has specific requirements for certification as a licensed foster care home. You will need to attend and complete training, submit to home studies, interviews, criminal background checks, including fingerprinting and more.

By Sandra Langton

INSPIRE HEALTH

5 PROSTATE

POSITIVITY

Orange and yellow lift the spirits and enhance a positive mood. A daffodil-yellow jacket or accessory will increase optimism and help you see the bright side of life. Don an orange shirt or include orange another way in your outfit to boost your enthusiasm. It may also increase courage and sociability.

MINDFULNESS

Color y Psycholog

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CANCER

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This recipe is so simple, you will want to make it a day ahead of time so you don’t forget it. We like to serve it cold.

FOODS THAT HELP PREVENT

HOW TO WEAR COLOR TO HELP YOU HANDLE YOUR EMOTIONS

By Randy Cowen BROCCOLI: Canadian researchers have found that diets with high amounts of broccoli can decrease the risk of cancer, especially aggressive prostate cancer. Concrete, scientific reasons for this is still unclear. Many think the key agent is the sulforaphane in broccoli, a phytochemical that selectively destroys cancer cells while leaving the healthy prostate cells alone. GREEN TEA: Green Tea has been a key component in Asian diets for many years and Asian countries have the lowest rates of prostate cancer. Whether this is because of green tea is unclear. However, a study conducted by the Japan Health Center found that out of 50,000 men, prostate cancer diagnoses were almost 50% less frequent in those that drank more than 5 cups of green tea per day. Green tea contains catechin, EGCG and epicatechin. There's research to support that these compounds are powerful prostate cancer fighters.

DIRECTIONS  Mix all ingredients throughly in bowl and top with cilantro

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fashion

rostate cancer is a problem in the African American community. African American men have the highest diagnosis rates of any race in the United States. It often starts earlier, affecting black men in their late 30s and 40s, and tends to be more aggressive in African American males than other ethnicities. Scientists aren't sure why. Alongside regular prostate exams, a healthy diet can help to prevent cancer from developing in the prostate. Here are 6 foods that are well known prostate cancer fighters: TOMATOES: Tomatoes contain lycopene, an antioxidant and anti-cancer agent that slows down tumor growth. Research has shown that men who ate raw and cooked tomatoes were less prone to developing prostate cancer than men never ever ate those foods. Our bodies have difficulty extracting and absorbing lycopene from tomatoes. So, cooked tomatoes, pureed tomatoes or tomato products, like tomato juice, can be better options for encouraging prostate health.

INGREDIENTS • 1 cup kaniwa, rinsed in a fine sieve • 2 cups water • 2 cups sweet yellow corn, frozen* • 1 medium sweet red bell pepper, chopped • 1/2 medium Vidalia onion, chopped • 1 cup packed, cilantro leaves, rinsed and chopped • 1 15 oz. can black beans, drained and rinsed • 2 limes, juiced • 1/2 teaspoon cumin • 2 teaspoons olive oil

discover

Kaniwa CORN SALAD

But you don’t have to face it alone—many states have additional free support services to guide prospective foster parents through the application process and beyond. The National Foster Parent Association (NFPA) is an excellent source of education and support; visit their website nfpaonline.org. To find out more about how to become a foster parent in your state, visit childwelfare.gov. You can foster hope and become a hero in the life of a deserving child by becoming a foster parent. It may be the best decision you’ll ever make!

You can provide that hope—by becoming a foster parent. 28 INSPIRE HEALTH

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TURKEY & KALE BREAKFAST MUFFINS

HEALTH BENEFITS Several studies have shown that the antioxidants found in kale can help to protect against cancer. Kale is rich in quercetin, kaempferol and polyphenols that can fight cancer cells. These compounds also contain anti-inflammatory and antiviral properties that can protect against other illnesses. Kale contains significant amounts of beta-carotene, lutein and zeaxanthin, all of which help to protect the eyes. Studies have linked intake of these antioxidants to a reduced risk of cataracts, macular degeneration and other eye problems. Potassium, calcium, magnesium and other nutrients found in kale help to protect the cardiovascular system by lowering high blood pressure and reducing cholesterol levels in the blood. One study suggested that drinking kale juice every day can reduce levels of LDL (bad) cholesterol in the blood, while also increasing levels of HDL (good) cholesterol. While most people can include kale as part of their daily diet, a small number of people experience negative symptoms, such as skin reactions and digestive problems. In addition, kale may not be suitable for people with kidney stones, as it contains oxalic acid, which can make the problem worse.

recipe

ale is considered to be one of the healthiest foods in the world, containing a rich supply of antioxidants, vitamins, minerals and compounds that help to fight disease. Kale can be used in salads, smoothies, sandwiches, soups and a range of homemade dishes. It's usually best to lightly cook or eat kale raw, as the cooking process can destroy nutrients.

LEGUMES: Research has shown that beans, peanuts and lentils contain cancer fighting agents that restrict tumor growth. Soy is also important. Review papers have shown that high soy consumption can reduce cancer occurrence by 30%. POMEGRANATE JUICE: Studies have found that drinking 8 ounces of pomegranate juice can reduce the PSA levels in the system. PSA stands for Prostate Specific Antigen and their reduction often indicates that the cancer has stopped progressing. Research suggests that the antioxidants in pomegranate, like those found in broccoli, seek and destroy cancer cells without harming the healthy prostate cells. We know that healthy eating can seem like a drag, but there's nothing cool about being careless with your health. Think of these foods and regular prostate check ups as investments into a long, healthy life.

By Bridget Webber

Grounding green is stable, reassuring and natural. Green enhances feelings of safety and freshness, is linked with health and is a terrific color if you are unwell. Brown helps when you want to support and reassure people, conveying generosity and warm feelings. Brown also aids stability and security. Wear brown and green together to promote mindfulness of environmental issues.

RELAXATION

Blue will relax you, reduce agitation and boost serenity. People often associate calming blue with relief and freedom. Combine several blue shades for maximum benefits. Warm pink or deep sunshine yellow, rather than energizing bright yellow, will increase a mellow, laid-back mood.

CONFIDENCE

Red clothes increase dynamism and passion. Red also makes you stand out and get noticed. Too much red, though, creates anger. If you are anxious or annoyed already, but want more confidence, wear a calm color like blue, teamed with a red accessory. Navy blue will increase your confidence when you aim to inspire trust and loyalty or inject sophistication into your outfit. Incorporate color into your closet with clothes, shoes and accessories. Belts, scarves and simple accessories, like colored hats and lapel pins, will add color to outfits. Thinking about your clothing color choices will help you handle your emotions.

YOU NEED NOT BE A PSYCHOLOGIST TO RECOGNIZE THAT COLOR AFFECTS YOUR EMOTIONS. IT STRENGTHENS AND DEEPENS WHAT YOU FEEL OR ALTERS YOUR MOOD. WHEN YOU KNOW HOW COLORS INFLUENCE YOU, YOU CAN WEAR COLORED CLOTHES TO HELP YOU HANDLE YOUR EMOTIONS. THEY WILL BOOST A GENTLE MOOD OR ENHANCE POSITIVITY, MINDFULNESS, RELAXATION OR CONFIDENCE.

GENTLENESS

Pale purple and light blue increase feelings of gentleness. Deep purple sometimes increases sadness unless linked with calming spirituality. Children enjoy purple, and you might benefit from wearing it if you are a parent, teacher, or nanny who wants to come across as gentle. Pink is useful when you want to boost gentleness, too. People associate pink with sweetness and compassion, and it enhances tranquility.

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publisher's note

recipe

M A G A Z I N E

natural beauty

executive publishers Hal G. Fox & Suzanne Polk Fox

Suzanne Polk Fox

copy editor Christian Dischler

contributing writers Amber Marie Arevalos Jack Bergman

alternative to Botox, however that information has yet to be proven in a medical or scientific setting. Topical options do not seem to produce the same sort of results as Botox and similar (e.g., Dysport) injections. And, while you cannot become physically addicted to the chemical composition of Botox, you do want to keep your expectations of realistic outcomes at a reasonable level. Consult with a trusted dermatologist about Botox-related reasonable expectations.

REAL?

Charlie Betley John Campbell

By Juliane-Kristine Morris

Randy Cowen Dr. Aaron Dutruch D. C.

acial lines share our history of smiles, laughter, tears, furrowing, sun exposure, nutrition, stress and more. We cannot help but own the topographical map that is our face. By the time a person is in their 30s or 40s, the production of collagen and the turnover of cells begins to slow down. Signs of aging, environmental exposure, personal choices and habits, and other circumstances begin to show on a face–as creases, lines and wrinkles. Some people receive injections of Botox to help temporarily diminish the appearance of facial lines and wrinkles. Botox has the effect of temporary muscle paralyzing or weakening, and most people have two to six sessions a year. Although Botox is deemed relatively safe, long-term effects are still being studied. In 2016, researchers found that higher doses of Botox can move along nerve cells further than intended, so smaller doses via injection were indicated for the temporary reduction of wrinkles. Can a person become “addicted” to Botox treatments? What are the risks of Botox, and are there alternatives? The good news is that Botox does not have a chemical composition with addictive qualities, like an opioid might, however as beauty is in the eye of the

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Trinity Edwards Deanna Salles Freeman Sandra Langton Julie Maddock Donna Mavis Juliane Kristine Morris Jana Smith Bridget Webber

design

Suzanne Polk Fox Claire Thomas

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By the time a pers in his or on is the prod her 30s or 40s , uct and the ion of collagen turnover of cells begins to slow down.

Botox Addiction

managing editor

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.

beholder, what a person sees in the mirror might lead to more frequent Botox injections that may in fact have little or no effect–or a person could have a frozen, expressionless face if over-injected. There are limitations of what Botox can and cannot do. More sessions do not translate to better outcomes and fewer wrinkles. A so-called alternative to Botox is Natox which has been advertised as a “100% organic and natural Botox-like formula that minimizes fine lines and wrinkles by going through the layers of the skin.” Natox is said to be clinically proven to reduce fine lines and wrinkles and give people smoother, younger looking skin as a result. It has been marketed as an effective and painless alternative to injections and is said to be a natural

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By Dr. Aaron Dutruch D.C.

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By Janna Smith

Banana

Salted Caramel Tartlet

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

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

INGREDIENTS • Six bananas (should make 12 tarts) • Tart Shells—In the freezer section • One container fat free or sugar free cool whip • Walden Farms sugar free caramel topping • Lemon juice • Fleur de sel or pink salt DIRECTIONS  If your tartlets are not pre-cooked, cook at 350* until golden. Allow to cool completely.  Spoon or pipe whipped topping into each tart.  Slice bananas and toss in lemon juice  Layer sliced bananas on whipped topping.  Top with caramel sauce.  Lightly Sprinkle with fleur de sel INSPIRE HEALTH

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

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

23 feature

owering Emp WOMEN GOLFERS ONE DAY AT A TIME! S

ince 2020, the number of women golfers has increased by at least 450,000 per year, and they now make up a quarter of all golfers with a count of approximately 6 million. Women's Golf Day, founded by Elisa Gaudet, is a global movement that engages, empowers and supports females through golf, will embrace this surge at its annual one-day sporting and community celebration. The 4-hour Women’s Golf Day experience, which takes place each year on the first Tuesday of June and has been hosted at more than 1,000 locations in 80 countries, allows a simple and accessible platform to build a golf foundation and skills that will last a lifetime. It creates a network to support the continuation of golf no matter what skill level or interest, while engaging women in an empowering initiative with global impact from a local level. The event transcends race, gender, religion, language, geography or economic status. “More and more women are beginning to participate in golf, and Women’s Golf Day provides a great opportunity for them to either learn

cover story

Improve Your Golf: Play Less & Practice More

By John Campbell

ost golfers who play the game for recreation or in competition have a desire to improve. The irony is that so many fail to appreciate the importance of practice in achieving that goal. Some who play golf regularly only ever pick up their clubs when they play the traditional eighteen holes. When they find this a struggle, the tendency is to try to find a solution while on the course. This seldom produces results. For anyone who is serious about improving their game, practice is a must. If the best golfers in the professional world feel the need to practice, how much more so the weekend or recreational golfer. While the very thought of practice leaves many feeling cold, the benefits could mean it is time well spent. Practice may not make perfect, but it will help.

how to play or further enjoy this game for which they have developed a love,” said Gaudet. “Women’s Golf Day gives women all over the world a chance to connect with other women and feel welcome in the sport. We started by creating a global event that has now become a community of women around the world supporting each other no matter what their golf skill level is.” The event’s four-hour format gives women the option of two hours of lessons for new golfers or two hours of 9-hole play for existing golfers. The second two hours is a social event where both groups join together. Participating locations can be found at womensgolfday.com/location/. Practically every location that offers golf or golf-related products and services can host an event on Women’s Golf Day. To learn more, visit https://womensgolfday.com/about/. Participants are encouraged to wear red and white, and share photos and posts from WGD events on social media tagging @womensgolfday and using the hashtags #womensgolfday and #WGDUnites.

Finding time to practice might be the main stumbling block for golfers who want to improve, but even limited opportunities can make a difference. If finding time is the issue, make sure that during practice, the focus is on the areas of your game that require more attention. Do you struggle with your chipping around the green? Are you a chronic three-putter? Pinpointing the main fault in your game determines what you should be doing during practice sessions. It is very common to see golfers on the driving range pounding balls with the driver. However, if the real cause of high scoring on the course is down to a poor short game, then this needs to be given priority. Spending an hour at your local course chipping around the green will be more advantageous to improving your game.

If you were to study your scorecards and discover that the total strokes includes numerous threeputts, spending some time practicing your lag putting should be the obvious strategy. Whatever area of your game is adding strokes due to poor execution, this should be given priority during those times you have available for practice. While it may be more enjoyable to be hitting buckets of balls on the driving range, identifying the problem areas of your game and working on them is more likely to reduce your handicap. The notion that spending less time playing golf could actually improve your game may seem a strange one. The point, of course, is that if you only ever play golf and never practice, the likelihood of improvement is slim. Working on specific areas of your game can make all the difference. If you are someone who loves to play golf and you want to lower your handicap, spending less time on the course and more time on the practice area could be the answer.

WHAT ARE THE ROADBLOCKS ON THE PATH TO YOUR DREAMS?

Seven main obstacles get in the way of living your dream life. Granted, this is not an all-inclusive list, they are the ones I’ve found to have the greatest impact on me and others I’ve coached. They are fear, guilt, anger, self-sabotage, laziness, envy and focus.

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By Deanna Salles-Freeman Today we run around wearing “busy” as a badge. We’ve been living in a world of uncertainty and division. We are linked together more than ever yet we are disconnected. It’s a world of stress and chaos. Are you living the life of YOUR dreams? If not, it’s time to clean house and get real! It’s time to start removing the blocks, the junk in your life that is holding you back from getting the life you want. The life you deserve. What I call–your Oola Life. A life of less stress and more purpose. A life of balance and growth. To do this you must accept the challenge to take an honest look at yourself. It starts with you so that you can craft your life from a clean, fresh place. It’s time to remove the junk that blocks your path. How? Determine your blockers!

1.FEAR This is first on purpose because it is the biggest factor holding people back and often underlies all other blockers in some way. There are two ways in which fear gets in the way of you living your best life: 1) it prevents you from taking inspired action and moving forward based on false reality, and 2) a complete disregard of fear, which results in taking risks to your detriment. Are you stuck in analysis paralysis or are you running wild? Find that neutral ground. 2.GUILT The first thing to understand in this arena is that no matter what you’ve done, you deserve to have the life of

healthy mind

your dreams. We all make mistakes and have all had reason to feel guilty. We do not need to carry it around indefinitely. Put that down, it’s heavy. Be mindful of where guilt shows up in your life and confront it. 3. ANGER It’s natural and even healthy at times but prolonged, it erodes your soul. Persistent or violent anger affects everyone around you and could come with some steep consequences. Harboring anger will destroy your chances at the life you want because it takes up emotional space better spent on pursuing your dreams and goals. Figure out the message in the mess and grow from it.

4. SELF-SABOTAGE You are worthy. Period. This blocker is the most subconscious one of all. You’re skipping along in life just fine. You’ve put in some work. Things are looking up and then suddenly you begin to doubt. This is all too good to be true. When’s the other shoe going to drop? Ultimately, this one comes down to the story we tell ourselves. The negative soundtracks we play over and over in our heads. When such thoughts come up, STOP! Physically stop in your tracks and interrupt the thought. You deserve the life of your dreams! 5. LAZINESS If you truly desire your dream life, then laziness is not an option. The formula is simple, not always easy. It will take work. Look at anyone you admire; they did not get to where they are by accident. It took intent and work, but they were passionate about it, so they kept at it. The life of your dreams is worth the effort. You won’t regret it. 6. ENVY Someone will always have more or be more. Be the best you that you can be, that’s all that matters. Often envy and jealousy are interchanged but let’s make the distinction clear. Jealousy will show what you want with no ill intent toward the person that has it. Envy goes to a dark place where not only do you covet but you don’t want them to have it. Both can suck the joy out of life. The best way to get what you want is to help others get what they

want. Opportunities are infinite. Be you and let your light shine! 7. FOCUS Say what?! How is this a blocker? Focus is great when it is truly toward what requires attention. It becomes a blocker when there is a lack of focus or focus is misdirected. Lack of focus, distractions, and all the shiny things, is the most common. In a world of instant gratification, it is difficult to maintain focus on future, bigger goals. Misdirected focus is a focus on things outside the key areas of life. It is a hindrance to fundamentals like health, career, finances, family and friends. Addiction lives in this area. Get your focus aimed at your dream life and it’s yours.

I see you and you are beautiful!

Ready. Set. Go!

Eating The

The life of your dreams awaits. You’ve gotten honest with yourself. You’ve identified those pesky blockers. Now what? You need a method to set them in their place and move through them. That method is called, Ready. Set. Go! READY Acknowledge the blocker. Just set it right there in front of you and take a look. Oh hi, guilt. I see you. Sit with it and just recognize it for what it is, an obstacle. Admit it is an issue and be okay with that. SET Now that you have confronted that blocker, you need to set it in its place. Ask yourself two questions: 1) What does my life look like if I continue to be consumed by this? 2) What does my life look like if I overcome and move past it? What are the possibilities? Write out the answer to these two questions side by side. Is life honestly better in vision 1 or 2? If life is better in vision 2, then it’s go time. GO! If you are done with being stuck and you see a better life on the other side of your blocker, then the next step is 20 seconds of courage. Interrupt the thoughts and doubts, muster up that courage and take action. The whole process only takes 20 seconds. You got this! There is no rewind button in life, but it’s never too late for a new beginning. Start today and finish strong! Your future self will thank you. You be you. Your dream life is just that,YOURS. Take inspired action. Write your own story. If I can do it, so can you!

Rainbow

By Amber Arevalos

Nothing is more naturally beautiful than a rainbow. Believe it or not, there are foods of every color in the rainbow. From vibrant orange to mellow yellow, you can find every shade through our food. Most things that are colorful represent happiness, hope and health. Having an array of colors on your plate can benefit your health. Different colors provide a unique variety of health benefits. It is essential to see as many colors on your plate as possible. The colors that enrich our food are made by antioxidants found in abundance in many bright-colored fruits and vegetables. These foods tend to be less in calories and high in vitamins and minerals. Winmedical.org says colorful fruits and vegetables help reduce the risk of cancer, heart disease, vision loss, hypertension and other diseases. When your plate is colorful, your body intakes more vitamins, minerals and phytochemicals that assist in all the bodily functions we perform daily. Below is a list of famous rainbow-colored foods and what the color provides. RED: PEPPERS, APPLES, CRANBERRIES, CHERRIES & TOMATOES. These red foods provide lycopene and anthocyanins. They may contribute to assisting the body in fighting off heart disease, reduce risk of stroke and improve vision. ORANGE: ORANGES, PEPPERS, MELONS, SWEET POTATOE & CARROTS. Orange foods have been associated with burning belly fat, improving eyesight and boosting immunity. They get their color from the antioxidant beta-carotene.

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GREEN: APPLES, GREEN BEANS, PEAS, PEARS, GRAPES, CUCUMBER & AVOCADO. Green foods have always been associated with health and get their color from the phytochemicals found richly in each. These phytochemicals are chlorophyll, folate, flavonoids, isoflavones and nitrates. Green foods help reduce heart disease, high blood pressure and obesity. BLUE & PURPLE: BLUEBERRIES, EGGPLANT, PLUMS, GRAPES, ELDERBERRIES & PURPLE CAULIFLOWER. The primary antioxidant found in blue and purple foods is anthocyanin. These rich-colored foods have been linked to brain health, fight heart disease and even reduce inflammation. If you have ever wondered what the best diet is, it is rich in natural, NOT artificial color. The more colors we take in daily ensures we are providing beneficial nutrition to our body. If you are ever in doubt with the many diets out there, turn to eating the rainbow!

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YELLOW: CORN, BANANAS, SQUASH, PUMPKIN & GOLDEN BEETS. Like orange foods, the yellow color comes from carotenoids and anthocyanins. These foods have been linked to improving mood, bone health and collagen production.

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