Empowering Natural Living INSPIRE Memory LossSOONERBEGINSTHAN YOU CAN REMEMBERMemory Loss Check Your Body POSTURE VEGETABLESGROWINGINAPreventing PERIODONTALDISEASE Raised Bed
contents 3 SUPER FOOD Onions the Humble Super Food 5 EAT FRESH Improve Your Energy, Concentration and Mood 6 EXERCISE Check Your Body Posture to Prevent Pain 20 10 12 8 RECIPE French Onion Soup 9 HEALTHY BODY Chiropractic Care - Not Just for Back Pain 15 RECIPE Berry Bliss Smoothie 16 WELLNESS Preventing Periodontal Disease What You Need to Know 17 MIGHTY KIDS Think Outside the Box 18 HEALTHY DESTINATIONS Yoga Retreats Under $1500 22 NATURAL BEAUTY Whiten Your Smile 23 FEATURE Scoliosis 24 FASHION How to Pick the Right Athletic Shoes? 26 PET Pet Allergies MEMORY LOSS SOONERBEGINSTHANYOUCANREMEMBER slow cooker beef bourguignon INSPIRE HEALTH2 inspirehealthmag.com § #inspirehealthmag Raised BedVEGETABLESGROWINGINA
I
Onions
By Julie Maddock
Using a sharp knife, cut the onion in half then immediately place the cut sides face down on the cutting board. Continue to slice, disturbing the pieces as little as possible.
Onions
super food Studies suggest that onions may lower high blood pressure, reduce heart attack risk, and even help protect against cancer.
WHO DOESN’T LOVE THE TANTALIZING ARO MA OF FRESH ONIONS SAUTÉED AND CARA MELIZED IN A LITTLE OLIVE OIL? A CLASSIC TOPPING FOR A BURGER, A SANDWICH FILLING OR SPREAD ON TOASTED FRENCH BREAD WITH GOAT CHEESE CRUMBLES— THE POSSIBILITIES ARE ENDLESS!
t’s time to unpeel the lay ers of this vegetable (yes, it’s a veggie, not a fruit) and find out why onions were worshipped by the ancient Egyptians and are still held sacred today by cooks around the world. According to the “En cyclopedia Britannica,” the onion is one of the world’s oldest cultivated plants. Gardeners today find them easy to grow in almost every climate. They can be planted from their tiny black seeds or from small bulbs. And with an estimated 500 species of the genus Allium, there’s an onion for everyone! They provide flavor and character, but are they actually good for you? Yes! In fact, a large raw onion contains only 63 calories, 8 ounces of water and delivers 20 percent of the recommended daily allowance of vitamin C. But that’s not all.
A bonus benefit, raw onions contain antimicro bial sulfur compounds that combat harmful bacteria found in your mouth which can cause cavity and gum disease. If the thought of chewing on a raw onion just doesn’t appeal to you, try adding chopped onions to a sandwich, salad, salsa or even a hotdog. It will have the same gum-saving effects.
AS
THE HUMBLE SUPERFOOD
Other potential bene fits include fighting inflam mation, supporting the immune system, detoxifying the body and aiding healthy digestion (onions are rich in dietary fiber).
Of course, remember to have a stick of sugar-free chewing gum ready! The benefits of eating raw on ions comes with a cost— the sulfur compounds cause bad breath. Really badWillbreath.cooking onions cancel out all the goodness and nutrients? Specifically, the calcium, potassium, vitamin C, folate and ben eficial sulfur compounds? Not necessarily, which is good news to those who prefer to eat them cooked. However, try to avoid cooking them for longer than 30 minutes. After that, the disease-fight ing compounds can be destroyed. Ever wondered what makes your eyes water when slicing an onion? Blame it on enzymes called alliinases that are released when you peel or cut an onion. These enzymes convert to sulfenic acids which then form the chemical that actually trig gers your tears. Don’t give up just yet cooking with fresh onions. Try a simple strategy such as freez ing them for 5 minutes before slicing. After cutting through the center of the onion, run it under cold water, pat dry and begin cutting. Or, if no one is watching—wear goggles!
INSPIRE HEALTH 3 THE HUMBLE SUPERFOOD
Onions are a true super food—rich in sulfuric com pounds and phytochemicals and the flavonoid quer cetin. Translation, please. It means good news for anyone trying to incorpo rate disease-fighting veggies into their diet. As WebMD writer Meredith Stanton explained, “Studies suggest that onions may lower high blood pressure, reduce heart attack risk and even help protect against cancer.”
WANT TO PEEL ONIONS WITHOUT TEARS?
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Thewww.inspirehealthmag.cominformationcontainedinInspire
MA GAZINE executive publishers
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. V6
Suzanne Polk Fox copy editor
INSPIRE HEALTH4 inspirehealthmag.com § #inspirehealthmag Find us online!
Chad Ruiz contributing writers Ann
Hal G. Fox & Suzanne Polk Fox managing editor
RebeccaPatriciaBloomquistDanflousGutknechtJulieMaddockJulianeMorrisNelliePalmerKristyPodruchnyTiffanyTowne
creative team production and design
Suzanne Fox Claire Thomas Tra Pham
editor’s letter
We all know someone. A parent, relative or friend suffering with Alzheimer’s. It destroys families and displaces elderly that have lived in the same place all their lives. It separates loved ones and friends. Memory disorders have become one of the fastest growing illnesses among the elderly. As you know, Inspire Health Magazine promotes healthy, all-natural living. We try to control and prevent disease with food, healthy lifestyles and natural supplements. When I first met with Towny Robinson to hear of his breakthrough with Luma, the all-natural medical food that helps Alzheimer’s patients, I asked, “What are the side effects?” His response was quick, “There are none, it’s an all-natural medical food, not a supplement or a drug.” Of course, I was WOWED, just WOWED. I want it. You don’t have to show symptoms of Alzheimer’s to take Luma. You can take it to improve your cognitive thoughts and keep your brain healthy.Withthis in mind, remember that you also need to eat healthy, exercise and adopt a healthy lifestyle. I hope you will use this issue of Inspire Health Magazine to guide your journey for healthy living. As my friend “Tiger” Bourg would say, “Be 1 percent better today than you were yesterday!” Here’s to improving your mind, body and soul 1 percent at a time, Suzanne Fox
You’re considered high risk for developing vitamin B-12 deficiency if you have Celiac disease, Crohn’s disease or HIV. Also, those who consume alcohol regularly, take prescription medications such as antacids, anti-seizure medications, colchicine or those on chemotherapy are at higher risk. Vegans and those who prefer not to consume dairy products may also produce low levels of B-12. Common symptoms of B-12 deficiency include muscle weakness, stiffness and/or spasticity, shakiness, fatigue or lethargy, incontinence, low blood pressure or mood swings. The presence of any one of these symptoms, especially in combination with others, means a physician’s visit is in order. Though a vitamin B-12 deficiency could be the culprit, these symptoms could be the sign of something more serious, and a medical doctor can help investigate the cause and help you to find a solution. A deficiency can be identified through a simple blood test. ß B-12 is naturally occurring in a variety of foods Thankfully, B-12 is in popular meat choices such as beef, liver and chicken. Various fish and seafood supply high amounts of B-12, including trout, salmon, tuna and clams. You can also find B-12 in fortified breakfast cereals (look for the call out on the cereal box), low-fat milk, yogurts, cheeses and Ifeggs.you need to increase your B-12 levels quickly and want to do so without the aid of a vitamin supplement, add a few of these popular and easily obtainable food items to your daily menu: beef, chicken, turkey, pork chops, tuna, salmon, trout, shrimp, herring, sardines, mussels, clams, oysters, crab, Swiss cheese, mozzarella cheese, cottage cheese, ricotta cheese, milk and eggs. If the consumption of the foods mentioned above isn’t enough to correct a deficiency, supplements are available. The best time of day to take a B-12 supplement is in the morning on an empty stomach. Taken in combination with vitamin B-1 and a copper supplement can result in a boost in energy that can help you get through the day. YOUR
ENERGY,ANDCONCENTRATIONMOOD
ß Risk factors and symptoms of B-12 deficiency
Improve Improve
INSPIRE HEALTH 5 eat fresh
By Ann Bloomquist Most of us remember being told to take our vitamins. Whether it be our mother or another loved one, the request came out of love. After all, the body needs essential vitamins and minerals to build bones, heal wounds and strengthen our immune system. Among the vitamins and minerals most important for our bodies are A, B, C, D, E, K, folic acid, calcium, iron, zinc and Withinchromium.theBgroup, vitamin B-12 plays a critical role, especially as we get older. Many who have taken it for some time will tout its benefit in improved energy, concentration, memory and mood. B-12, which is one of eight B vitamins, is also vital for some aspects of your DNA, the creation of red blood cells, the regeneration of red bone marrow, the overall health of your nervous system and prevention of anemia.
INSPIRE HEALTH6 inspirehealthmag.com § #inspirehealthmag
POSTUREYOURCHECKBODYTO PREVENT
By Ann Bloomquist exercise
PAIN
So how do we correct our posture and avoid the inevitable pain that comes with it? Thankfully, it’s not all that hard to correct these bad behaviors.
WE’RE ALL GUILTY OF IT – BAD POSTURE. AN ESTIMATED 80 PERCENT OF THE AMERICAN POPULATION WILL EXPERIENCE BACK PAIN AS A RESULT OF POOR POSTURE IN THEIR LIFETIME. FROM SITTING TOO OFTEN TO HUNCHING OVER WHEN SITTING OR STANDING, WE’RE MORE PRONE TO POOR POSTURE THAN GOOD POSTURE.
1.Take some time away from those mobile devices
Outside of work hours, most Americans spend 3.5 hours or more on their mobile devices. This strains your posture. Cell phone viewing encourages us to lean our heads down, which puts additional stress on the muscles, ligaments and tendons that support our heads. The best way to prevent this is to step away when possible. While mobile usage can be addicting, so too can a breath of fresh air, or disconnecting for an hour or two each day. However, if you just can’t part ways with that device, there are ways to correct your posture. Start by holding your phone at eye level. Doing this keeps your head up and shoulders back. This is very similar to the position in which you should be sitting at your desk.
3.Invest in a workstationsit-stand
4.While Exercising Leveraging the proper walking and running posture will help to strengthen your back and alleviate back pain. When walking, your spine should be aligned vertically. When running, keep your eyes focused straight ahead, keep your arms pumping at your sides (not crossing in front of you), and balance your weight forward.
2.Correct how you are sitting at your desk Office workers, pay attention! You might not think it but it is possible to create a posture-neutral position that will free you of pain and inevitably make you more productive. Aside from taking regular movement breaks, there are a few adjustments that you can make to your work station to make you more comfortable. Make sure that your desk allows for a full range of motion, that your most used items are within arm’s reach, that you have adequate space for your legs and feet and that you are not sitting in a hunched position.
INSPIRE HEALTH 7
One of the best solutions to improving posture is a sit-stand desk. Not only will you burn more calories, but your body will be more posture neutral in a standing position. While you are standing, be sure that you also pull your stomach in, push those shoulders back, keep your head up and level and place the majority of your weight on the balls of your feet. Whenever possible, give your arms a break and let them hang at your sides. Finally, keep your feet shoulderwidth apart.
9. In a large measuring cup, add the Better Than Bouillon to at least two cups of water. Heat in the microwave for one minute. Stir until blended. 10. Add the blended stock, bay leaves and thyme to the pot. Add remaining six cups of water. Cover and simmer on low for 30 minutes. Season to taste with salt and white pepper. 11. Brush both sides of whole grain baguette with olive oil. Toast until golden brown. Turn bread over and top with Gruyere and Asiago cheese. Return to oven to melt cheese. 12. Ladle soup into a crock and add a cheesy baguette to each dish. 1/2 tsp freshly ground black pepper 2 tbsp brandy (optional) 8 1 inch thick slices of whole grain baguette 1 1/2 cups grated Gruyere cheese Asiago cheese shavings INSTRUCTIONS Caramelize the onions. Toss sliced onions in half the olive oil. Pour remaining olive oil in a six-quart heavy pot and add the onions. Simmer onions, stirring often, for 15 minutes. Do not leave onions unattended or cook on high heat or they will scorch. If your onions scorch, start over. Increase the heat to medium high. Add the remaining tablespoon of olive oil. Cook, stirring often, until the onions start to brown, about 15 more minutes. After 15 minutes, add the butter and continue to cook for at least 30 minutes, or until caramelized.
FRENCHONIONSOUP recipe
By Nellie Palmer YOUR SOUL WHICH ONIONS ARE BEST FOR FRENCH ONION SOUP?
INGREDIENTS 6 large yellow onions (about 3 pounds), peeled and thinly sliced root to stem. About 10 cups of sliced onions total 4 tbsp extra virgin olive oil 4 tbsp butter 1 tsp Sugar In The Raw or monk fruit sweetener Pink Himalayan salt – to taste White pepper – to taste 2 cloves garlic, minced 8 cups water 8 tsp Better Than Bouillon Roasted Beef Bouillon 1/2 cup dry white wine 2 bay leaves Three sprigs of fresh thyme
1.
2.
6.
Onions: You can use white, yellow or red onions for French onion soup. But to make it the classic way, you will need 5-6 large yellow onions, peeled and thinly sliced. Butter: The tastiest (French) way to caramelize those onions. Al though feel free to use vegan butter (or just olive oil) if you are avoiding dairy.
Warm, cozy, and flavorful, this French onion soup is prepared with beef stock and caramelized onions. Top with croutons covered in melty Gruyere and Parmesan cheese. Is there anything more comforting on a chilly day than a hot bowl of French onion soup? Especially with a thick slice of toasted bread loaded with melty Gruyere cheese and lots of caramelized onions. The most important element in this soup is to properly caramelize the onions. Caramelizing the amount of onions needed in this recipe will take at least 40 minutes. Caramelizing is a chemical process that occurs when the sugars in the onions reach a certain temperature. This only happens after a long cooking time (the addition of a little extra sugar will help). The more caramelized, the deeper the color of the onions and the more flavor you'll get from them.
3.
5.
4.
7. Add minced garlic and salt and cook for another minute. 8. Add the wine to the pot and scrape up the browned bits on the bottom and sides of the pot, deglazing the pot as you go.
ß Get rid of headaches Using adjustments to the spine, a chiropractor can relieve muscle tension in the neck. In today’s world where most of us sit in the same position or posture every day (like at a computer), this tension can be a constant presence that results in frequent headaches and neck pain.
INSPIRE HEALTH9 inspirehealthmag.com § #inspirehealthmag
CHIROPRACTIC CARE PAIN
ONE
The University of Chicago hypertension center recently conducted a study that found that in a group of subjects with early-stage high blood pressure, a specific type of adjustment to the C1 vertebrae resulted in a significant decrease in blood pressure with no negative side effects.
OF ADULTS IN THE
NOT JUST FOR BACK
While the spine is themost common area ofadjustment, chiropractorscan also adjust other jointslike wrists, shoulders,elbows and knees.
WHO HAVE
IT MAY SURPRISE YOU THAT CANDGOODHAVENOTCHIROPRACTICREGULARCARE,JUSTWHENYOUPAIN,CANBEFORYOURBODYOVERALLHEALTH
healthy body ARE YOU OF 62 PERCENT U.S. VISITED PAIN? hiropractic care may help avoid some visits to your primary care physician. Regular visits can provide preventative, natural care that heads off issues that would normally send you to your doctor’s office. Here are just a few examples of how chiropractic care can benefit you. ß Heal heartburn The nerves that run through the spine control digestive functions like acid production. When the spine is misaligned, the nerves don’t function as well, which can result in digestive issues. Routine adjustments can improve many digestive issues, including heartburn.
A CHIROPRACTOR DUE TO NECK OR BACK
ß Breathe Easy Subluxations in the spine (misalignments) can add to By Tiffany Towne muscle strength, reflexes and range of motion. In some cases, they may order X-rays or test your blood pressure. The main part of a chiropractic visit is usually the adjustments to the body. While the spine is the most common area of adjustment, chiropractors can also adjust other joints like wrists, shoulders, elbows and knees. As with any doctor, do your research. Find a chiropractor that is recommended and credible, and don’t be afraid to ask questions about treatment. Then get ready to enjoy the health improvements that chiropractic care can provide. or cause inflammation in the lungs. Correcting these subluxations with regular chiropractic care can reduce lung inflammation and result in easier breathing.
ß What to expect when you visit the chiropractor At your first chiropractic visit, you can expect to complete a medical history and receive a basic physical exam. The chiropractor will test your
THE
ß Lower your blood pressure
Raised Bed gardening Raised gardens warm and drainfaster than in-ground beds Raised BedVEGETABLESVEGETABLESGROWINGINAGROWINGINA
By Nellie Palmer
THINKSaladSALADplants are actu ally the easiest to grow in a raised bed. Lettuce, radishes, carrots, beets to matoes, onions and herbs flourish in raised gardens. Root plants like car rots, beets and radishes thrive with clean soil free from underground obsta cles like Lettucerocks.and onions can be planted earlier in the year in a raised bed because they like cool weather, warm soil and well-drained roots. Raised gardens warm and drain faster than in-ground beds. Tomatoes and onions need nutrient-dense soil, so add extra compost. Be sure to plant your toma toes with enough room to branch out and allow for cages or stakes. They will need the extra support in your loose soil. Be careful with herbs unless that’s all you are growing. Some herbs grow like ground cover and will take over your raised bed. Aggressive growers include mint, oregano and thyme. Enjoy your fresh grown salad!
RAISEDRIGHTALLGARDENSBEDARETHECRAZENOW. WITH PEOPLE STAYING HOME BECAUSE OF SAFETY, THERE’S MORE TIME TO START A GARDEN. IF YOU ARE LIMITED ON SPACE OR SIMPLY DON’T WANT THE HASSLE OF A LARGE GARDEN, A RAISED GARDEN BED MAY BE YOUR BEST BET. If you are handy with tools, there are several YouTube videos on how to build your bed. One of the most important things to remember is drainage. Your bed should have adequate drainage so that your plants don’t rot. It’s easy to grow plants in a raised bed because you get to build a nutrient-filled soil base using compost and other addi tives. Research the plants you want to grow then use the soil to compost ratio preferred by those plants.
In an age of advanced clinical research and increased knowledge about the brain, we now know that the Alzheimer’s disease process has multiple intracellular causes over time leading to cell death and poor aging. Science has identified a group of unique natural ingredients that work together and may prevent, arrest, manage and restore the Alzheimer's disease process, memory
INSPIRE HEALTH12 inspirehealthmag.com § #inspirehealthmag
cover story
“Knowing your risks and taking recommended preventive measures is the best way to minimize memory loss in the aging process,” added brain health consultant, Diane Pratt. “It’s never too early to implement preventive action.”
“As you age, your brain wears individually based on multiple factors including a genetic component,” said Towny Robinson, a national expert in the brain biochemistry field and founder of JayMac Pharmaceuticals. “Unfortunately, we don’t usually see the signs of memory loss until we hit the mid-60s and by that time we can have tissue damage in the brain that cannot be patched up with one magic bullet.” “We can tell when our eyes are not working like they used to,” he said. “But we can’t perceive if Wouldn’t you like to be 39 forever? Turning the corner to 40 can be a traumatic journey that has nothing to do with numbers. Sure, you don’t look different and you probably feel like you have the energy of a 25-year-old. But we all know it – or someone has told you, if you’re not there yet – 40 begins the need for reading glasses and turning up the volume. You’re probably the only one to notice it, but there are a few strands of gray in your hair or a wrin kle or two around your eyes. And silently, deep down inside your brain, the intracellular seeds of the Alzheimer’s Disease process, Parkinson’s Disease process, potential memory loss and eventual dementia can be growing particularly in people at risk.
By Tricia Danflous
BEGINS SOONER THAN YOU CAN REMEMBER our individual brain cells are aging poorly and possibly leading to a neurodegenerative disease.”
MEMORY LOSS
INSPIRE HEALTH 13 loss and cognitive dysfunction at the cellular level. The ingredients, which include a patented bioavailable form of curcumin, low dose nutritional lithium orotate and other antioxidant and anti-inflammatory agents are contained in the non-prescription FDA regulated medical food called LUMA TC. Robinson developed the medical food formula based on years of study, research, collaboration with integrative medicine specialists and clinical trials. In 2018, the showcase ingredient in JayMac’s LUMA TC Medical Food product, sub-micron TC curcumin 180mg. per day in a divided dose, was studied in a 40-patient, 18-month long, randomized, placebo-controlled human clinical trial at the University of California, Los Angeles (UCLA), and published in the prestigious American Journal of Geriatric Psychiatry. This bioavailable form of curcumin found in LUMA TC led to significant memory and attention benefits compared to placebo. Brain scans performed pre- and post-treatment suggested that behavioral and cognitive benefits were associated with decreases in plaque and tangle accumulation in brain regions modulating mood and memory compared to placebo.
“The mind is a miraculous creation and a sound mind is essential for the quality of our lives,” Robinson said. “The human brain comprises two percent of the body's weight but it accounts for 22 percent of its metabolic activity. As you age, your brain is worn down by environmental stressors such as toxic exposure, trauma, disease and genetics, just to name a few. Silently in our 40s, the initial stage of Alzheimer's disease can begin to occur due to nerve cell deterioration starting in the part of the brain that controls memory. Haven’t we all asked ourselves, ‘Where did I put my keys?’ By your 60s, as cell death continues, the symptoms of mild cognitive impairment, memory loss and dementia can appear. This disease process repeats itself in other parts of your brain over time causing a continued decline in cognitive, emotional and motor skill ability leading to Alzheimer's disease.”
“The identified medical ingredients in LUMA TC can prevent arrest, manage and restore nerve cellular health,” Robinson said. The brain is comprised of 100 billion nerves with trillions of connections and as LUMA goes to work, its unique combination of ingredients works synergistically in each nerve cell to help prevent, reduce, and arrest inflammation and oxidative stress. As well as beta-amyloid plaque and tau tangle nerve cell death while stimulating new nerve cell growth, connectivity and brain volume. "Unlike with heart disease and cancer, we don't diagnose and treat Alzheimer's disease until symptoms hit and then we treat the cause, amyloid plaques. We need to stop the amyloid plaques 10 to 20 years before the person shows symptoms,” said Rudolph Tanzi, the Joseph P. and Rose F. Kennedy Professor of Neurology at Harvard University, and Vice-Chair of Neurology, Director of the Genetics and Aging Research Unit, and Co-Director of the Henry
INSPIRE HEALTH14 inspirehealthmag.com § #inspirehealthmag cover story To learn more, to order LUMA TC, or a genetic testing kit, go to lumaforlife.com or call Direct Value Dispense at 985-629-5742. and Allison McCance Center for Brain Health at Massachusetts General Hospital. With Luma TC, an enormous void in this therapy area is safely“Oneaddressed.ofthe most important aspects of preventing the Alzheimer’s disease process and minimizing brain tissue loss is recognizing family history,” said Pratt, who coordinates DNA testing for JayMac. “If you have a family history of cognitive impairment, memory loss, dementia, Alzheimer’s, Parkinson’s, Huntington’s or ALS diseases, and other genetic factors such as a positive test result for APOE4 or MTHFR polymorphisms, we recommend a genetic screening as you approach or begin your 40s.” IN ADDITION TO FAMILY HISTORY, RISK FACTORS FOR DISEASEALZHEIMER’SINCLUDE : • Age 40 or above • Moderate to heavy alcohol or tobacco use • Lack of exercise • Mental state • Cardiovascular issues • Diabetes • Previous head trauma • Genetic factors APOE4 or MTHFR polymorphism • Toxic and chemical exposure • Homocysteine (an amino acid) levels over 11mm/L
The use of Luma TC once per day as part of the breakthrough natural management plan may help in the preventing, arresting, managing and restoring brain function along with following a healthy diet, 8 hours sleep, exercise, stress reduction, staying engaged socially and learning new things. The scientific literature, experts and clinical data certainly suggest this and because of Luma TC’s all-natural ingredients, side effect potential is almost nonexistent. Integrative medicine pioneer in the field of mental health and member of Tufts University School of Medicine Depart ment of Psychiatry James M. Greenblatt, MD, is a proponent of the use of nutritional lithi um. “Conventional medicine has failed to develop treat ments for Alzheimer’s with no drug or proprietary treatment proving effective,” he said. “Nutritional lithium, at a lowdose, has a long and well-documented history of restoring brain and nervous system func tion at the molecular level.”
By Christina Leidenheimer
INGREDIENTS 1 cup blueberries 1 cup strawberries 1/2 cup blackberries 1 cup green tea 1 cup water 2 tbsp. ground flaxseed 1 squirt stevia to sweeten (optional) 1/2 cup ice PREPARATION 1. Wash all berries thoroughly. 2. Steep your favorite green tea. 3. Set tea aside to cool for 5-10 minutes. WHIP IT UP 1. Pour all prepared ingredients into a high-powered blender. Blend on high for 1 minute. 2. Enjoy! GARNISH For healthy munching, top with 10 blueberries. smoothieBerryBliss YOUR SOUL BERRIES BLAST BELLY FAT A diet rich in blueberries has been shown to lower blood cholesterol levels while improving glucose control and insulin sensitivity. Because blueberries are so effective at controlling insulin levels, they are associated with belly fat reduction, in particular. BerryBliss
recipe
• Quit smoking. Among adults aged 20 to 64, there is a greater prev alence of periodontal disease among current smokers (14.75 percent) compared to those who have never smoked (5.94 percent).
• Snack on a healthy-gums diet rich in anti-inflam matory foods that con tain vitamin C (fruit or a glass of orange juice to start the day), omega-3 fats (tuna and walnuts) and zinc (red meat, poul try and nuts).
By Julie Maddock
• Brush your teeth twice a day using a fluoride toothpaste.
• Do not skip flossing! This is the most effective way to remove plaque from between the teeth and along the gums.
INSPIRE HEALTH16 inspirehealthmag.com § #inspirehealthmag
The dentist will exam ine the gums looking for any signs of inflammation. They will measure pockets around each tooth (the average depth of these pockets ranges from 1 to 3 millimeters). An x-ray may be taken to show any bone loss.If necessary, you may be referred to a perio
What is periodontal disease and just how serious is it?
• Visit the dentist every six months for a profes sional cleaning. Be sure to speak up about any changes you have noticed in your gums, including increased sensitivity or bleeding.
WHAT YOU NEED TO KNOW
PERIODONTAL DISEASE
• Add more fresh onions to your diet. They con tain powerful compounds that fight harmful bac teria in your mouth that can cause gum disease.
According to the National Institute of Dental and Craniofacial Research, periodontal or gum disease is “the most common cause of tooth loss among adults.” Symptoms often include swollen gums, consistent bad breath, painful chew ing, sensitivity in the teeth and receding gums. If the condition is left untreated, the disease can progress to bleeding gums, intense pain and eventually tooth loss.
HERE ARE SOME HELP FUL TIPS TO WIN THE FIGHT AGAINST PERIODONTAL DISEASE:
wellness
ASMILE IS A GIFT WE CAN GIVE TO EVERYSOMEONEDAY.WE FEEL MORE CONFIDENT IN READILY SMILING WHEN WE HAVE HEALTHY TEETH AND GUMS.
OVERALLOURTHREATDISEASEPERIODONTALCANPOSEANOTONLYTOSMILE,BUTOURHEALTH.
dontist — an expert in treating periodontal disease. Treatment will focus on controlling any infection and preserving the teeth and gums.
Preventing
CAUSES, DIAGNOSIS AND TREATMENT Blame it on nasty bac teria! Our mouths are full of bacteria which forms a sticky plaque on our teeth. If the plaque is not removed, it hardens and forms tartar. Simple brushing and flossing cannot remove tartar. That’s why the dental hygienist works so diligently cleaning and scraping your teeth to remove tartar.
Periodontal or gumdisease is “the most common cause of toothloss among adults.”
5.If traveling, be sure to pack the craft box for those quiet evenings after dinner or rainy days.
mighty kids
2.Get the supplies. One of the best parts of the entire process is deciding what goes into the box! Get the typical supplies like colored pencils, a watercolor set, chalk, etc. After the essentials are finished, go a little wild. Give your children a limit of five to 10 items for personal touch. If they need a little boost to get going, mention yarn, glitter, fake flowers and glow-in-the-dark stars. The kiddos will have bursting boxes by the time shopping is over.
THINK OUTSIDE
3.Decorate! Set up the kitchen table with a table cloth or protective covering and give the children free reign on their designer boxes. Have each child write their name on a flashcard to keep track of ownership. This way, they will feel responsible for their box and its contents.
4.Set rules. As always, rules are essential to a productive (and fun) environ ment. Make a clear list of the guidelines for using the art box. Is there a time frame for art box usage? Can siblings or friends share their materials? Wash hands first? Get all of those big and small issues out of the way before beginning the first art project together.
Yourchildrenwill be able tocreate their stickers,paint—boxpersonalizedownartwithglitter,younameit!
INSPIRE HEALTH 17
T HE BOX Fall is here, cool nights have settled in, wind chimes glitter in the air. Your first thought might be to jump to the slopes or leave for a week-long vacation in the mountains, but with this pandemic still in motion, fall might be more of an indoor party this year. The children are getting restless, ready for all of the typical out door excursions and you’re at your wit’s end trying to come up with the next entertaining game. Well, you’re in luck because we’re going arts & crafts crazy. It’s time to spice up your parenting with an art box. What is an art box? It’s a simple container with all of the best artsy materials packed inside for a fun-filled crafting day. The best thing is that each of your children will be able to create their own personalized art box with glitter, stickers,paint— you name it! It’s something that can encourage autumn crafts for days to come.
1.Choose the box. Selecting the container is important as you need to pick something that will stand the test of time, dirty fingerprints and occasion al dropping. Plastic bins, wooden crates, baskets and tins are potential options. Let the children decide on their own.
By Rebecca Gutknecht
INSPIRE HEALTH18 inspirehealthmag.com § #inspirehealthmag
Then take a look at these beautiful properties that offer some of the best yoga retreats.
ROLLING MEADOWS YOGA, MEDITATION & BREATH WORK RETREATS
By Shirin Mehdi
This retreat provides vegetarian food and they cater to special diets. The center conducts silent retreats that allow you to disconnect with the world so you can completely reconnect with yourself. Their retreats start at $725.
“TO THE MIND THAT IS STILL, THE WHOLE UNIVERSE SURRENDERS.” – LAO TZU 83 Sullivan Road, Brooks, Maine rollingmeadowsretreat.com888-666-641204921
100 acres of countryside landscape offer a complete spiritual renewal with yoga and meditation. There are gardens full of flowers and organic vegetables. There are sheep grazing around the farmhouse-style accommodation. You’ll have large living rooms, librar ies, sun rooms, swimming ponds, walking paths and well-lit meditation rooms at your disposal. In the cold months, you can go skiing and bask in wood-fired saunas.
Yoga Retreats UNDER $1500 D
o you long for moments of peace and quiet where you can find yourself and be one with nature? Set in nature, yoga retreats help strengthen your connection with yourself. They give you the oppor tunity to find your true purpose. You find the space to heal and clear the clutter from your mind thereby finding a renewed sense of peace and calm. You bounce back feeling rejuvenated.Convinced?
healthy destinations
2500 San Marcos Pass, Santa CaliforniaBarbara,93105805-964-1944whitelotus.org 57
INSPIRE HEALTH 19
WHITE LOTUS FOUNDATION MOUNTAIN RETREAT CENTER Set in Santa Barbara, California overlooking the spectacular Pacific Ocean, you can surrender to the wonders of nature in the sprawling 40 acres of the resort. You can choose from campsites in wilderness, yurts or indoor accommodations with state-ofthe-artTheamenities.WhiteLotus offers at least six different retreats year-round. They mix it up with yoga, Thai massage, medita tion and Pranayama (breathing). The property is a treat for the soul offering spring water, swimming holes and isolated spots where you can spend quality time with yourself. There are also hiking trails, hot tubs and saunas with incredible views around the area. The resort takes a holistic approach. You get gourmet meals (all vegetarian) as a part of the package. Their exclusive spiritual retreats are sure to entice your inner being. Weekend retreats start at $700.
Kripalu offers a wide range of yoga retreats for both individuals as well as groups. Here, you can widen your awareness and learn more about yoga and holistic living. Their large campus rambling across 150 acres has a pletho ra of different landscapes, ranging from lake fronts to hilltops. You can choose from different programs that include yoga, integrative weight loss, mindful eating, detox for health and healing, creation of a resilient life and more. Pick a level that suits you best - ranging from beginner to advanced. Kripalu also offers restorative courses for those suffering from diseas es like Parkinson’s and cancer. With a variety of different activities available at their campus, their basic weekend stay starts at $95 per night.
MassachusettsRoad,InterlakenStockbridge,01262866-200-5203kripalu.org
KRIPALU CENTER FOR YOGA & HEALTH
Yurt at White Lotus Foundation Mountain Retreat Center, Photo By: Paul Ober /Taschen
recipe Slow Cooker beef bourguignon INSPIRE HEALTH20 inspirehealthmag.com § #inspirehealthmag Slow Cooker beef bourguignon
11. Give it a good stir and taste be fore adding salt and pepper if needed and garnishing with chopped parsley. (the Better Than Bouillon is well sea soned with salt, so taste before you add salt).
• Chopped parsley for garnish INSTRUCTIONS
• 1-2 tsp salt–or to taste
7. Add remaining flower to the pan of bacon drippings and stir constant ly until light brown. If there aren’t enough drippings, add a small amount of oil. This will make a roux with the flour and oil.
WHAT IS THE BEST MEAT FOR BEEF BOURGUIGNON? Since this dish is really a beef stew at its core, what you want to get a cut that works well being cooked slow and low. I used regular stew meat. This is important to know ahead of time. This isn’t a “dump it and leave it” crock-pot recipe. There is a little prep cooking required, so allow about 15 minutes for the prep cooking. It really makes a difference.
Bourguignon refers to food that’s made the way the people of the region of Bourgogne, France, make it. Which, like all things you might associ ate with “burgundy” essentially means with red wine. Therefore “beef in the style of Burgundy” means beef that is braised in red wine, alongside other ingredients like mushrooms, onions, bacon, and potatoes. The key to this dish though is the sauce, which is made with not only the wine, but the drippings from the bacon and beef, as well as the broth and flour, which create a roux or thickening agent to make the broth not so soupy and more easily mopped up with a big piece of crusty bread.
10. Set to high for six hours, then turn down to low until serve time.
WHAT IS BOURGUIGNON?
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3. In a measuring cup, mix two cups of water and the Better Than Bouillon mixes. Whisk to blend. Set aside.
The slow cooker can be a blessing to a busy family. Hearty fall meals can be prepared during the day and ready for the table when your crew gathers around for dinner. An abundance of fall vegetables makes it easy to come up with new ideas. This recipe is an easy take on Julia Child’s famous Beef Bourguignon which has made its way to thousands of high end restaurants across the country. Now, you can make it at home while you work.
6. Add beef to pot and sear 3-4 minutes, stir occasionally to brown all sides of beef. Use a slotted spoon to add beef to the slow cooker.
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4. Turn slow cooker to high and place it close to your stovetop. As you prepare the ingredients on the stove, you will add them to the slow cooker.
• 8 ounces fresh mushrooms–sliced
• 1/2 tsp pepper
5. In a separate pan on medium heat, drizzle with oil and sear bacon 3-4 minutes until cooked through. Use a slotted spoon to add bacon to the slow cooker.
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INGREDIENTS • 1 tbsp coconut oil • 6 slices bacon–roughly chopped • 3 pounds lean stew meat–cut into 2-inch pieces 1 cup red cooking wine–may sub chicken broth • 1 tbsp Roasted Beef Better Than Bouillon 2 cups water 1 tsp Roasted Garlic Better Than Bouillon • 1/2 cup tomato sauce • 1/2 cup flour • 1 tbsp herbs de Provence 1 tbsp Montreal Steak seasoning 2 large carrots–cut into 2-inch pieces 1 yellow onion–sliced from stem to stem • 1 tbsp minced garlic • 2 tbsp fresh halvedchoppedthyme–•1poundgoldbabypotatoes–
8. Gradually add beef broth to the hot roux, stirring constantly to re move lumps. Pour your sauce into the slow cooker, scraping all bits of bacon and beef from the bottom and sides.
2. Dredge stew meat in the flour mixter, coating all sides.
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1. In a bowl, mix the herbs de Provence and Montreal Steak season ing in with the flour.
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9. Add red wine, minced garlic, to mato sauce, carrots, potatoes, onions, thyme and mushrooms to the pot.
DISCOLORATION.TOEVENFOODSSTAIN-FIGHTINGONANDSTAININGOFWHILENATURALCONSIDERPEARLY-WHITES,THESEREMEDIESAVOIDINGSOMETHEWORSTTEETH-DRINKSFOODS.READTOLEARNWHICHYOUCANINCORPORATEHELPAVOID
Watch out for these!
HEALTHY, HAPPY SMILES COME IN ALL SHADES BUT THE FOOD AND DRINK WE PUT IN OUR MOUTHS, ALONG WITH AGING, CAUSES OUR TEETH TO TAKE ON A YELLOW TINT. TO BRIGHTEN YOUR
By Juliane Morris
Acidic staples like lemons, oranges and apple cider vinegar, and foods that contain high digestive enzymes like pineapple, papaya and mango, can wear away tooth enamel, revealing more of the yellowish and softer tissue of the underlying penetratingclinghaveTomato-baseddentin.foodshighacidandtendtototeeth,sometimesenameland leaving stains. Curry-based spices are highly pigmented and stain teeth. Eat dark greens like spinach or broccoli, or apples, pears, carrots, celery, cauliflower and cucumbers before consuming tomato and curry-based foods to help create a barrier over your tooth enamel. Also, rinsing out your mouth with water and having some milk can help neutralize acids. Since coffee, tea, wine, soda and sports drinks contain acidity and pigments (chromogens) that stain teeth and corrode enamel, consider using a reusable straw to limit contact with the surface of your teeth. Keep your teeth white with these foods. Celery, carrots and apples are natural stain removers because their crunch helps to scrub teeth and increase self-cleaning saliva production. Cheese, yogurt and milks contain lactic acid which has been shown to protect teeth from decay. Dairy proteins bind to teeth, reinforcing them against harmful acids. Hard cheeses like Parmesan help whiten because the chewing helps remove food on teeth. Brush your teeth for two minutes in gentle circular motions with a soft-bristled brush at morning and night. Waiting 30 minutes after you eat and drink before brushing helps reduce the risk of enamel damage if you’ve consumed acids or digestive enzymes. You can use baking soda (and can add a splash of hydrogen peroxide once per week if you’d like) with your toothpaste to gently polish stains away. Another natural whitening remedy is oil rinsing (pulling). To try this, after you brush and floss, swish a small amount of coconut oil in your mouth and spit it out after a minute. Retaining a white smile isn’t easy but you can take measures to avoid staincausing foods and drinks while consuming foods that help strengthen and whiten your smile. Think prevention AND care.
natural beauty
Natural whitening remedy is oil rinsing, after you brush and floss, swish a small amount of coconut oil in your mouth and spit it out after a minute.
Whiten YOUR SMILE
By Dr. Aaron Dutruch D.C.
SCOLIOSIS, BY DEFINITION, IS A LATERAL CURVE OF THE SPINE MEASURING GREATER THAN 10 DEGREES NOT ED 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 SCO LIOSIS, AND DEGENERATIVE SCOLIOSIS.
Adolescent Idiopathic scoliosis, like the name suggests, is usually found during adolescence and has no specifically known cause, but it is believed that genetics may play a role in its development. This condition often goes undiagnosed, and 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, it's important to monitor the patient periodically as they grow. This type of scoliosis is more likely to change or in crease 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-bycase basis. Patients that have been cleared for activity should be encour aged to focus on activities or exercises that will increase their flexibility, 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 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 con dition 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 impor tance of flexibility and core stability, but should also take into account the degenerative changes. I often recom mend 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 scoli osis 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 ren dered. An easy at home test you can do if you suspect a curvature is Adam’s test. To perform the test, have the per son 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 in dicate 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.
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8.Check the grip of the soles on different surfaces. Your shoes must be sturdy
EVERYBODY’S CHOOSINGWARDROBE.THERIGHTPAIRISJUSTASIMPORTANTASWORKINGOUT.WEARINGTHEWRONGSHOESCANCAUSESERIOUSINJURY.
6.Pick shoes that have a good grip on your heel so they don’t slip as you walk, run or jump.
7.Examine every part of the shoe to ensure there are no seams or tags that irritate your feet.
By Shirin Mehdi
1.Wear the same socks to try on shoes as you would while working out.
inspirehealthmag.com § #inspirehealthmag fashion
FIRST, LET’S LOOK AT SOME BASICS:
2.Shop for shoes in the latter part of the day when your feet are the largest (they swell up in the evening).
SHOES ?
5.You must have enough space to wriggle all your toes leaving enough space for your feet to move as you walk or run.
THETOHOWPICKRIGHTATHLETIC SHOES ARE A MUST-HAVE IN
3.Have someone at the store help measure your feet so you can pick the right size. Your feet grow longer and wider as you age. Also, one foot is always smaller than the other.
4.Shoes must comfortablefeelassoon as you wear them, you cannot “break into” athletic shoes. Make sure you run or walk a short distance to get a sense of how com fortable they feel. If there is pressure on a certain part or they pinch and squeeze, let them go.
ATHLETIC
1.WALKING: Walking is the most basic low-impact workout. Choose basic shoes with low cush ioning. If you walk outdoors, look for shoes with medium tread, for indoor walks, a flat sole is more than enough. Walking shoes work well for indoor workouts too.
4.OUTDOOR CIRCUIT TRAINING: If your exercise routine includes swift changes in direction, you will need a pair of shoes that provides lateral support. Look for medium tread, flat soles that reach your ankle bone.
3.HIKING: The right pair of shoes must have a thick sole and good tread. A bigger tread creates more stability on different terrains. Hiking shoes should also reach to your ankles to protect your feet from rocks and debris.
5.FOR FLAT FEET, HEEL PAIN, ARTHRITIS OF THE LOWER LIMBS AND PRONA TION ISSUES: Look for sneakers with motion control that have an elevation in the middle that separates the heel from the forefoot. For the perfect fit, visit a foot doctor or a shoe store who can measure things like gait, pronation, stride and arch. Based on the results, they’ll provide a list of shoes to fit your feet perfectly!
NOW THAT WE HAVE OUR BASICS IN PLACE LET’S LOOK AT HOW SHOES DIFFER FOR DIFFERENT ACTIVITIES:
2.RUNNING: If you run, pick shoes with adequate cushion. Also, wriggle your toes making sure there is at least one finger space on both sides because your feet swell up when you run. Running shoes need to have a heel raise (the heel must be higher than the toes to enable motion). If you’re serious, visit a shoe store who measures pronation and gait. Companies create shoes that cater to your specific stride.
Contact allergies are rare, but it’s worth mentioning them because your pet could potentially have an allergy to synthetic chemicals in bedding, carpet and pesticides in lawns.
ALLERGIES
Pet
INSPIRE HEALTH26 inspirehealthmag.com § #inspirehealthmag
ThinkOurprotein!petscan be allergic to some of the same things we’re allergic to: various plant pollens, environmental pollutants, mold and even cock roaches or fleas! This is tested with intradermal skin testing. A veterinary dermatologist will inject tiny amounts of the most common allergens under your pet’s skin while they’re under anesthesia. After they discover what your pet’s environmental allergies are,
Itchy, inflamed and odoriferous skin and chronic ear infections are all signs of allergies. pet
Antimicrobial baths with medicat ed shampoo can help ease the dis comfort and itching. Shampoos with oatmeal are also calming. If your pet has contact allergies to the pesticides in lawns, be sure to wash their feet and legs after a walk. Applying fresh aloe vera or coconut oil to inflamed areas can help your pet find tempo rary relief.
they’ll formulate allergy injections and teach you how to administer them.
ALLERGIES LOOK DIFFERENT IN OUR PETS. INSTEAD OF COUGHING OR SNEEZING, THEY’LL GET ITCHY SKIN. OUR FURRY FAMILY MEMBERS CAN HAVE FOOD, ENVIRONMENTAL AND CONTACT ALLERGIES— OR ALL THREE! ITCHY, INFLAMED AND ODORIFEROUS SKIN AND CHRONIC EAR INFECTIONS ARE ALL SIGNS OF ALLERGIES. ANY SMELL OR OILY SKIN COMES FROM YEAST, BACTERIA OR BOTH. THE CHRONIC SCRATCHING IS UNCOMFORTABLE AND CAN BECOME PAINFUL QUICKLY. THE GOOD NEWS IS THAT YOUR PET’S ALLERGIES CAN BE IDENTIFIED AND TREATED BY THEIR VETERINARIAN.
If your pet has food allergies, it will react to the protein in the food. The most accurate way to diagnose food allergies is by doing a food trial. Your pet can only eat one type of food and not a lick of anything else for 8-12 weeks. A hydrolyzed diet (broken down proteins) or a novel protein diet (like kangaroo, os trich or alligator) will be on the menu during this trial. A food challenge will help determine what proteins they’re reacting to. You slowly introduce one protein, like beef, into their diet and see if they react. This process is best done with a vet. After you find a protein that your pet doesn’t react to, By Kristy Podruchny you can plan on a diet with that pro tein and keeping them on it. While you might choose a grain-free diet for your pet for other reasons, it will likely have no impact on your pet’s allergies.
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