Inspire Health Issue 62 No Ads

Saffron

The unsuspecting super food you didn’t know you needed. Originating in Greece, saffron is a legend ary spice that’s found in tales as old as time. But what is it? The spindly red threads are found in the crocus sativus flower, which is harvested and dried before being used in cuisine, where it imbues its bright yellow color into whatever it touches. Often associated with a higher price tag, this elusive spice is a rarity due to its difficult harvest process and small yield. Regardless, there’s a reason it’s still sought after despite its difficulty to find and even more difficult flavor profile to describe. Often consid ered its own flavor, saffron spellbinds with its unique sweetness and earthy undertones that add subtlety and nu ance to dishes. But how healthy is it?

Saffron is as full of antioxidants as it is mystery. Specifically, the anti oxidants crocin, crocetin, safranal and kaempferol. Safranal is the namesake of this legendary

By Shyley McFarland

Saffron

spice because it’s responsible for its sought-after flavor. But while it’s filling the kitchen with a delicious aroma, it’s also contributing to our body by increasing our brain’s response to oxidative stress, enhancing our mood and sharpening our memory.

Crocin and crocetin are com pounds that give saffron its ruby red color when dry. But they’re also directly tied to helping fight free radicals in our body and reducing inflammation. Each compound is also shown to improve mood by reducing the risk of depression and reducing appetite (you’ll be happy and content from eating such an elegant and tasty meal). There’s a reason saffron is sometimes referred to as the Sun shine Spice, it brightens up every dish and everyone who indulges.

Kaempferol has been linked to anti-cancer

properties and studies have shown that the levels of it within saffron have demonstrated eliminating specific cancerous cells related to colon, skin, lung cancer and more–while leaving the healthy cells intact. As an added boost, crocin has been linked to increasing the effectiveness of chemotherapy, which can give someone fighting cancer that extra edge they need to win.

It’s common for people to shy away from saffron. There’s a lot that can be intimidating, from price tag to recipe usage. But it’s important to remember that food is a blank canvas and we need to explore new avenues to truly appreciate all it has to offer, whether that’s robust flavors or impactful health benefits. Pick up a small package of saffron and use it in your next batch of Spanish rice, or in an exotic soup for the upcoming cold weather. You will be pleasantly surprised with how it elevates your dish, and you’ll smile about it for more than one reason.

SpicePumpkinLatte

By Nellie Palmer

Save money this fall and avoid the crowd at the national chain coffee shops. Here’s an easy way to enjoy your favorite pumpkin spice latte at home!

 Ingredients

• 2 oz milk (any kind you prefer)

• 2 tbsp canned pumpkin puree

• Raw sugar (to taste)

• 1 tsp Madagascar vanilla

• 1/2 tsp pumpkin pie spice

• 8 oz strong coffee

• Whipped cream

 Directions



Heat the milk, pumpkin puree, sugar, pumpkin pie spices and vanilla extract on in a saucepan.

 Once the milk mixture is almost boiling, add the coffee and bring to a boil.

 Remove from heat, pour into mugs and top with whipped cream.

MA

executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor

Suzanne Polk Fox copy editor

Christian Dischler

contributing writers

Kathleen Barlow

Joshua Birch Larry Christopher Christian Dischler

Dr. Aaron Dutruch D. C.

Amanda Frank Dell Griffith

Winnie Gross Shyley McFarland

Nellie Palmer design

Suzanne Polk Fox Claire Thomas

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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Skincare

GREEN BEAUTY MADE SIMPLE: TWO ESSENTIALS FOR BEGINNERS

By Kathleen Barlow

Green beauty is getting more and more popular. Women have been craving the ideal skin-care product for thousands of years. Recently, more and more products aimed at men are flooding the mar ket. Is there a way to avoid all those hormone-alerting and carcinogenic chemicals and still look good? Here are some basic condiments your skin will love that you may not have tried yet!

DAIRY PRODUCTS

Even if you’re allergic to milk, your skin may be able to enjoy it. Do you remember getting a bad sunburn when you were little and getting soaked in a milk bath? It still works! Your dry, damaged, or simply unhappy skin will benefit from being gently wiped with a cotton pad soaked in whole milk. But it doesn’t end there. The secret to great skin in a dry climate can be as easy as sour cream. After you wash your face (or yes, instead of washing your face on the non-makeup days), just apply a thin layer of sour cream to your face and neck before you go to bed. It will dry

invisibly and may still be slightly tacky in the morning. Gently rinse it off in the shower, and you’ll be surprised by bright, clear and well-moisturized skin with an even tone.

MAYONNAISE

Seriously. You might have tried may onnaise as a moisturizing hair mask, but have you tried it as a face and body wash? Use the simplest kind available, just a few ingredients. The secret is to rub it in well when your skin is still dry before you get in the shower. Use it by itself on your face but feel free to add something to make it more of a scrub for the rest of your skin. Some prefer to add a few teaspoons of sugar to their cup of mayonnaise but for a really great and manly body wash, try adding baking soda. It’s effective and ideal for thick or dry skin, such as elbows, knees and feet. You’ll smell like mayonnaise but don’t worry, once you wash it off thoroughly, the scent won’t linger. This trick is especially good for exfoliating while leaving your skin smooth and moisturized. No need to apply lotion after a shower. It’s ridicu lously inexpensive and healthy, too.

Everyone wants to avoid bathing in toxic or, at best, highly suspicious chemicals. The pandemic broke many women of beauty salon dependency, and working from home gave us prod uct-free days for the first time in our adult lives. What should you do? Are you going to keep some good habits and make green beauty part of our lifestyle? Try some sour cream tonight, and you might just be sold.

New to the Gym?

Top Exercise Tips for Beginners.

By Joshua Birch

Getting started in the gym can be a daunting task. Without learning proper exercises and proper techniques, you could end up lost or even injured. It’s important to realize when you need help and how to implement that help. Check out our four exercise tips to get your gym-going experience started.

1.PERSONAL TRAINING

Personal trainers are professional fitness coaches. They usually carry one or more qualifications that aid in their ability to craft personal workout routines–a perfect fit for your level of experience and training goals. Trainers can be pricey, but most gyms offer a free complimentary training session when you sign up.

What makes personal training so great is the fact you don’t need to use it forever. You can use it for one, two, or three months, get a good feel of how workouts are done and machines are operated and then embark on your fitness journey. Setting exercise goals is something a trainer can assist you with.

2.SETTING ATTAINABLE GOALS

Goals are the cornerstone of any endeavor, fitness or not. When setting goals, it is important to break them up into smaller, attainable chunks–with long-term and short-term goals. Your long-term goal may be to gain 10 pounds of muscle in six months, but short-term goals, like eating in a weekly caloric deficit, are the stepping stones that will get you to your overarching goal.

Failure to follow a goal-oriented workout regime can lead to shirking your gym-going duties. So remember, be sure to break your long-term goals into smaller, attainable short-term goals. Reaching short-term goals can be the confidence boost you need to stay on track.

3.WARMING UP

Warming up before a workout can save you from injury and get your body ready to begin. Your warm up will depend on what your workout will consist of. If you plan on lifting weights and working out legs, then bodyweight squats can be a great way to get the blood flowing to the legs. The stationary bike or brisk walk on the treadmill can also serve to get your body ready for the shock of working out. Working out is an important part of everybody’s life. Whether you are younger, middle-aged or older, working out is proven to extend life expectancy and overall quality of life. It is also a useful technique for dealing with anxiety, depression and other problems, but be sure to consult with a doctor before beginning new types of exercise. Remember to ask for help when you need it, set achievable goals, stick with your goals, and warm up before you get going.

4.CONSISTENCY

Consistency and goals go hand in hand. Without goals, your consistency may fail. Without consistency, you may never achieve your goals. Don’t be fooled into thinking consistency means going to the gym three hours per day, five days per week.

Whether you have time to go to the gym once per week or five times per week, staying consistent will be the reinforcing pillar you need. Setting a “ritual” can aid in sticking to your routine. Some people like to have a coffee before the gym, which can serve as a great all-natural energy booster–rituals can be as simple as that. Setting a specific workout time can also help you to stick to your plan. Well, what are you waiting for? Go have a great workout.

By Christian Dischler

Bell Peppers Bell Peppers

The colorful bell pepper is one of the most common food items in households everywhere. They enhance your favorite recipes and will brighten your day once you realize their incredible health benefits. They’re nutrientdense, loaded with vitamins and antioxidants, and versatile in many ways, whether you’re putting them in a salad or stuffing some for a party.

Vitamin Boost Bells

Avoid those end-of-summer blues by loading up on plenty of essential vitamins, some of which oc cur naturally in bell peppers. Including vitamin A, an antioxidant that helps us with cellular growth, and B6, responsible for ensuring our internal clocks are ticking timely by producing melatonin. B6 also helps produce serotonin and norepineph rine which are integral to mood management. In addition, bell peppers have plenty of vitamin C (one cup is over 150 percent of daily intake) which our body uses to form new blood vessels and actively stay healthy by fighting off illnesses. Ripeness in bell peppers can be determined by their color, with green being the earliest ripeness with the lowest vitamin C levels, and red being the ripest with the most vitamin C and sweeter flavor.

See Better, Look Better

Whether you prefer green, red or yellow, the benefits are still bountiful. The colors in bell peppers are produced by an array of carot enoids including alpha-carotene, beta-carotene, lutein and lycopene. More easily described as the nutrients our bodies use to improve eyesight and prevent tricky eye diseases. So you’ll be sure you can always see the bell pepper rainbow at your favorite markets. And while you’re see ing clearly, your skin will also be clear from the vitamin K in bell peppers that helps keep skin rejuvenated and youthful.

Multi-Purpose Peppers

By now you might be wondering, “what don’t bell peppers do?” The answer is not much, they are powerhouses in a delicious nutrient-dense package! In addition to everything above, bell peppers are full of capsaicin (the spicier the pepper, the more it has) which helps lower cholesterol. They help reduce inflammation throughout the body which can help ease pain and get you back to a healthy lifestyle faster. Bell peppers are low in calories, which makes them the ideal addition to any plate and also a versatile substitute.

All around, there’s a lot to love about the mighty bell pepper. The next time you plan a holiday party, try replacing the grain-heavy chips with some bell pepper slices served with your favorite creamy dip. You’ll like the crunch and the flavor pairing but you’ll love feeling good knowing your body is thanking you for the additional boost!

By Dr. Aaron Dutruch D.C.

Carpal Tunnel Syndrome Carpal Tunnel Syndrome

TO START THIS CONVERSATION ABOUT CARPAL TUNNEL SYNDROME, LET’S FIRST DISCUSS THE ANATOMY. THE “TUNNEL” IS COMPRISED OF 4 CARPAL BONES, THE CAPITATE AND THE TRAPEZOID FORM THE BOT TOM, THE HAMATE AND THE TRAPEZIUM FORM THE SIDES AND ARE CONNECTED AT THE TOP BY A THICK LIGAMENT CALLED THE FLEXOR RETINACULUM. THE STRUCTURES THAT RUN THROUGH THE TUNNEL ARE THE TENDONS OF THE MUSCLES THAT FLEX THE FINGERS AS WELL AS THE MEDIAN NERVE. THIS CONTROLS THE SENSORY AND MOTOR FUNCTION OF THE THUMB, INDEX FINGER, MIDDLE FINGER, AND HALF OF THE RING FINGER.

Carpal tunnel syndrome is caused by compression of the structures inside the tunnel, primarily the me dian nerve. This can cause different symptoms depending on the severity and duration of the compression. The most common symptoms are numbness and tingling into the hand and if the condition goes untreated it can cause atrophy, or weakness, of the muscles that control the thumb. An easy test you can do to see if you might have carpal tunnel syndrome is the “reverse prayer” or “Phalen’s test”. For this test, put the backs of your knuckles together and push the wrists toward one another bending them close to a 90-degree angle, pointing your fingers down. You hold this for about one minute. If this causes numbness and tingling it is likely that carpal tunnel syndrome is present.

There are several factors that can contribute to the compression of the structures within the carpal tunnel. Injury or trauma to the area can cause scar tissue to form and compress the

median nerve. Repetitive use and poor ergonomics of the fingers and wrists, such as in typing or knitting can cause irritation and thickening liga ments and tendons. Over time this can lead to nerve compression. The likelihood of developing carpal tunnel syndrome is also higher in people who are diabetic or pregnant. Hormonal changes during pregnancy cause fluid retention and swelling that can cause compression. Although it’s not fully understood, uncontrolled diabetes seems to affect the tendons of the body causing them to become more inflamed making it harder for them to glide over one another and compressing the median nerve.

If you feel like you might have carpal tunnel, I recom mend getting it checked out sooner rather than later. The longer you have the symp toms the more likely you are to develop atrophy and per manent damage. There are

numerous treatment options available for patients with this condition. It can be managed conservatively if treatment is rendered soon enough.

At home, the use of a wrist brace to keep the hand and wrist in a neutral position, especially at night, can help reduce the numbness and tingling.

If the symptoms continue, Physical therapy, Occupational therapy or Chiropractic could be your next step.

If the problem persists or becomes more severe, even with conservative care, a surgical or orthopedic consult may be necessary.

Dr. Aaron Dutruch D. C. received his BS in Kinesiology,

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.

30 MINUTE

KETO BELL PEPPER PIZZA

By Nellie Palmer

BELL PEPPERS: You can use any color you like, and it's actually fun to combine a few colors.

PIZZA SAUCE: I like to use a sugar-free sauce such as Rao's.

SHREDDED MOZZARELLA:

Sometimes, instead of mozzarella, I use an Italian cheeses mix or shredded provolone.

PIZZA TOPPINGS: Whatever you like! I like pepperoni, but you can

use other toppings–olives are good, for example, and so are red onions.

OLIVE OIL SPRAY: This is for giving the peppers a quick coating of oil before putting them in the oven.

INSTRUCTIONS

Making peppers pizza is easy!

 Prep the vegetables. Start by preparing the bell peppers. Cut them in half lengthwise and remove the core and membranes.

 Stuff them with pizza ingredients.

 Add marinara sauce first, sprinkle with Italian seasoning, add mozzarella, and your desired toppings to each bell pepper half.

 Bake. Place them in a baking dish, spray them with olive oil, and bake them for 20-30 minutes in a 400°F oven, until the peppers are tendercrisp and the cheese is melted.

THE OZARKS Hiking THE OZARKS Hiking

By Christian Dischler

Autumn has arrived and with it comes vibrant leaves, crisp air, holiday spirit and unforgettable hikes. Fall has ideal hiking weather and offers some of the most incredible views during the year with sunlit mountainsides and outbursts of red, orange and even purple leaves. There’s no better place to experience these autumnal offerings than the Ozarks.

The Ozarks are generally described as bordered by three major rivers: the Missouri River on the north, the Mississippi River on the east and the Grand River on the southwest.

Wherever your journey takes you it’s a guarantee you’ll come across some of the most epic adventures, unbelievable outlooks and captivating landscapes. We’ve compiled a list of our favorite fall Ozark hikes along with some pointers to ensure you’re pre pared to make the most of your trip.

It’s essential to lay the foundation to make your hiking experience as enjoyable as possible. Whatever your skill level may be, rest assured that it’s always possible to hit the trail with your best foot forward. The Ozarks is an ideal location to hike because it offers ranging difficulties while even the most simple hikes still check all the breathtaking boxes. One underrated hiking preparation is the month or so before the journey. While you may be anticipating the actual event, it’s smart to assume your hiking starts before you step foot onto the first trail.

You’ll want to ensure you have chosen the proper hiking shoes for your trip. Most of this will come down to preference in terms of style, width and features. Once you nar row down your preferences it’s vital that you break them in before your hiking begins. Often times blisters can be major setbacks and if you aren’t proactive in making sure your shoes are properly broken in you may end up spending your excursion channel surfing on the sofa.

Simple conditioning measures will serve you well and even a little goes a long way. Incorporate incline tread mill workouts (in your hiking shoes) that simulate the elevation you’ll be facing. Another method is to include brisk walks around your neighbor hood (wearing you know what) that keep your heartbeat elevated for at least 30 minutes at a time, which ensures your stamina will be up to par. While this may be daunting for some, it’s helpful to approach the

situation by reminding yourself how this positively impacts your physical health, and how your mood will be elevated when you’re body is flooded with endorphins as you conquer a beautiful hike.

Other preparatory tasks include creating a checklist of items to bring and things to do, for example, an external battery for charging devices, bug spray with tick defense (they’re abundant in the Ozarks, check your self regularly), clothing layers for vary ing fall temperatures, downloading helpful trail apps like AllTrails, bringing a refillable water bottle and planning your hikes to accommodate your skill level and confidence.

Here are some fun hikes to con sider planning your next trip around, which will provide you a starting point for an adventure of a lifetime:

David L. Boren Hiking Trail–Southeast Oklahoma

Distance: 12 mi. one-way

Considered the best hiking in the Sooner State, this trail in Beaver’s Bend State Park is comprised of seven smaller trails that form a network of hiking options, letting you adjust to your skill level and begin from a variety of locations. This trail does not loop and runs from South to North. Be prepared for unbelievable oranges and reds that make the earthen canopies throughout the trail illuminated in a golden hour that seems to go on forever.

Yellow Rock Trail–Northern Arkansas

Distance: 3.1 mi. loop

Located in Devil’s Den State Park, this trail offers plenty of scenic over looks and interesting rock formations along the way, including a view of the Yellow Rock bluff. Comprised of an average elevation gain of 400ft., this hike is moderately difficult and should be taken into consideration when choosing it. The crisp fall air will make this hike unforgettable as you meander through its rocky intricacies and fiery tree lines. While you’re in the area check out some similar trails in this rugged state park.

Ozark National Forest–Northern Arkansas

An easy highlight for hiking the Ozarks, this sprawling National Forest offers over 80 different trails, ranging from easy to difficult. Here you’ll be able to find hidden waterfalls, beau tiful overlooks to watch the sunset, and swift-moving rivers to relax near. Comprised of over one million acres, including the Ouachita mountains, it’s hard to choose any one trail to highlight, but many hikers enjoy King’s Fall and Whitaker Point.

Please do further research for any hike or location that you choose to ensure your adventure is well-thought-out and planned accordingly. Everyone has unique needs when choosing a hike.

Safe travels!

HUMAN FOODS

HUMAN FOODS

THAT ARE GOOD FOR YOUR DOG

By Del Griffith

Most people want to make their dog truly feel like part of the family. To do this, many pet owners want to share their meals and their snacks with their dogs. There are many stories about dogs who became sick because of the human foods that they were fed. It is true that certain human foods are dangerous to dogs. However, there are some human foods that are actually beneficial for your dog to eat. If you are looking to add some human food to your dog’s diet, here are some surprising foods to try out.

Carrots

Raw carrots are a good option for dogs The rigidity of the carrot can help remove some plaque from your dog’s teeth and improve their overall dental hygiene. In addition, carrots are a great source of vitamin A which helps improve your dog’s immune system and coat appearance. Carrots are an underestimated human food that can safely be given to dogs, but too much can be dangerous. Only feed them this food in moderation.

Popcorn

If you are enjoying popcorn with your movie, you may also want to share this snack with your dog. Plain popcorn with no butter or seasoning is a great option for dogs. It is important that you only feed them popped popcorn and do not give them any small kernels. Popcorn contains magnesium, zinc and other minerals that are healthy for dogs to ingest. Not only will they enjoy this snack, but it is also healthy for them.

Blueberries

According to the AKC, blueberries are a great option for dogs. Blueberries contain vitamins, minerals and antioxidants which all offer extraordinary benefits for dogs. Blueberries are a great snack for dogs because they are low in calories and can help improve the overall diet and nutrition of your dog. The antioxidants in this fruit are thought to help improve the health of animals and their overall mental state, according to a 2012 study found in Molecular Basis of Disease. They are ideal for older dogs and can even help improve memory and cognition of puppies.

Fish

Fish is a great option for dogs to consume, as long as there are no bones. The best options include salmon and tuna because they do not contain bones when prepared properly. They provide ideal sources of protein and omega fatty acids. This can help improve your dog’s immune system and keep their coat looking clean and silky. If you are going to feed fish to your dog, it must be cooked properly. Uncooked fish can be dangerous for humans and dogs alike because it can contain harm ful parasites that can cause illness and even death.

Watermelon

Watermelon is a delicious summer snack for both humans and dogs. If you want to offer some wa termelon to your dog, it is critical that you first remove all the seeds (or choose a seedless variety) and the rind. The seeds and rind can cause digestive issues. Watermelon is a great way to keep your dog hydrated on hot days due to it’s high water content. It contains high amounts of essential vitamins that can support your dog's health.

If you want to share your food with your furry friend, try starting with these foods. Always offer foods in moderation and make sure that there is no negative

reaction. Every dog is different and it is important to see how they react before giving them too much. While these foods are safe for dogs and can provide

health benefits for your dog, you can always reach out to your veterinarian to learn more.

fashion

5WAYS YOU HAVEN’T THOUGHT TO WEAR A SCARF

By Amanda Frank

Scarves are incredibly versatile. On the neck, there are limitless design and wear styles, providing an interesting variation for many outfits. However, scarves aren’t just for wearing around the neck on a cold day. There are quite a few ways to implement scarves in your outfit on both warm and cool days.

On Your Bag

Tying your scarf to your bag is an extremely easy way to accessorize. There are a surprising number of fun knots you can use to tie the piece onto your handbag, and it's a great way to incorporate your bag into the rest of your outfit. With your scarf on your bag, you can still show off your favorite design, even if it's not quite cool enough to wear it.

Dress Your Bun

This is pretty similar to using a scarf as a headband, but is usually more subtle. If you’re not feeling a headband, a small scarf can be worn in various ways with hair ties. You can wind and tie it around a bun or let it flow into your ponytail. This is also great for making outfits look com plete, or just giving a fun accent to an otherwise plain look!

Like a Belt

So many belts are far too plain. You can tie most scarves around your midsection like a waist belt. A nice, patterned scarf is a great choice to wear with a plain dress such as a sin gle color tunic dress. You can use long scarves for this, or you can even twist a shawl before tying it for a very unique, cute look.

Headband

This one can really help with bad hair days. Again, there are limitless ways to tie scarves, and this also applies to the hair.You can almost completely cover your hair or twist the scarf tightly to create a small accent. Using the perfect scarf as a headband can tie outfits together that otherwise look incomplete. Small, light weight scarves make perfect headbands.

Makeshift Jacket

Scarves can be used as more than just accessories. With a particularly large scarf, you can drape it down your back and in front of your shoulders. You can wear a waist belt like you usually would over a dress to secure the scarf in place, creating a jacket. This looks super unique and cute and you should give it a chance.

There is almost always a way you can implement a scarf into your daily outfits and you'll probably come up with a few unique ways to wear them yourself after experimenting with scarves.

HOW TO LOSE WEIGHT

Counting Calories

Weight loss can be confusing to learn about since there are so many meth ods that have been popularized by influencers and media. Some of these methods include special diets, fasting and exercise plans, and while these may work, most people don’t truly understand how these methods help achieve weight loss.

To explain how weight loss works, calories need to be understood. To put it simply, a calorie is a unit of energy that can be used to measure energy expen diture and intake. It is important to note that a person is always burning calories since the body needs energy to function. The number of calories required to maintain basic bodily functions is known as the basal metabolic rate (BMR). However, for weight loss purposes, the BMR is simply the minimum amount of calories a person burns in a day, and this differs among individuals. The BMR can be calculated using online calculators such as this online calculator (calculator. net/bmr-calculator.html).

By Winnie Gross

So how can this newfound under standing of calories be used to better understand weight loss? If a person expends more calories than they intake for a day, they have a caloric deficit. Their body will then consume calories already stored in the body to supplement the deficit, which induces weight loss. On the other hand, if a person consumes more calories than they expend for a day, they have a ca loric surplus which will force the body to store the extra energy in the body, causing weight gain.

Going back to the BMR, a person’s BMR is the number by which they should base their caloric intake and expenditure. When the goal is to lose weight, a caloric deficit must be main tained. Meanwhile, if the goal is to gain weight, the goal should be maintaining a caloric surplus that should also take into account other calorie-burning activities done throughout the day. A good rule of thumb for a caloric surplus or deficit is to stay within 500 calories of one’s ca loric expenditure since extreme weight gain or loss is dangerous.

For example, if a person whose BMR is 2,000 calories a day wants to lose weight, they could achieve this by simply eating fewer than 2,000 calories. They could also continue to eat 2,000 calories a day but supplement their BMR by burning an extra 200 calories through exercise. Both of the afore mentioned methods would induce a caloric deficit that would then cause weight loss.

Counting calories is an easy way to quantify how daily activities such as eating and exercising can affect a person’s weight. Being able to better visualize weight fluctuations and what causes them greatly helps in controlling those fluctuations. To make calorie counting more convenient, there are many applications that can be down loaded onto a phone. Healthline has compiled a list of applications that can be used for calorie counting which can be accessed on their website (healthline.com/nutrition/5-best-calo rie-counters).

PREVENTING FOOTBALL INJURIES

By Christian Dischler

Football season is back and whether the lights are on Friday or Sunday, injuries can greatly reduce time spent on the field. By using intentional and proper methods of preparation, those injuries can be avoided altogether and allow you or your kids to enjoy the gridiron without the added worry. Below are some examples of football injuries and how integrating physical therapy and preventative methods can pre vent their occurrence.

Hamstring

The hamstring is responsible for many power and acceleration movements involved with football. Quick bursts of speed and sudden stops are directly tied to the strength and flexibility of this muscle. Injuries commonly occur when the muscle is forced to go from an elongated form to a shortened one (imagine sprinting downfield and stopping to avoid a tackle). A stretching routine designed by a physical therapist prepares the hamstring to endure these move ments without injury. Also, strength

training to improve the surrounding muscle groups will provide fortifi cation and allow for more dynamic movements on the field.

Knee

The ligaments and muscles in our knees undergo intense stress while performing football moves. Whether running routes, driving a block, or escaping a tackle, the knee is pivotal in every play. Physical therapy helps to keep the knee ligaments elastic and ready for sudden changes of direction through stretching, strengthening, and more advanced preventative methods like dynamic balance exercises, core muscle endurance, and intentional ice and heat therapies. This suite of therapies and conditioning, coupled with the professional knowledge of a therapist, can ensure the season goes the distance.

Rotator Cuff

More specific to certain position groups, the rotator cuff is responsi ble for the range of motion in our shoulders, which gives power and velocity to throwing and provides the

ability to snag a ball from the air. It’s a complicated part of the body and can require precise methods to help prevent injury. There are multiple stretches that can help, but there are also habitual changes that can extend the durability of the shoulder, such as sleeping properly, correct posture, and giving adequate rest when the sign of soreness appears.

A nkle

Sometimes an injury that can linger forever, the ankle is a cornerstone for dynamic football movements and should take precedence for injury prevention. Make sure to choose the correct cleats and arch, taping the ankles during practice or games if they are prone to weakness, and condition ing the muscles in the feet to expect the rigors that football can present. The ankles are capable of incredible flexibility if they are prepared properly. Taking the correct precautions will en sure stability on the field while making burst-style plays.

SIGNS YOU’RE NOT GETTING ENOUGHVitamin B

By Charlie Betley

Vitamin B complex is a group of vitamins that includes thiamine (B1), riboflavin (B2), niacin (B3), pantothen ic acid, biotin, folate, vitamin B6 and vitamin B12. B vitamins are essential for a healthy nervous system and to release energy from food. Vitamin B deficiency can lead to fatigue, depres sion and even dementia. Here are five signs you’re not getting enough vitamin B.

FATIGUE

The B vitamins are responsible for breaking down and releasing energy from the food you eat. If you’re not getting enough B vitamins in your diet, particularly B12, your body will be un able to generate normal energy sup plies. This can leave you feeling tired, lethargic and even physically weak. Mild fatigue can often be treated by increasing your intake of foods rich in vitamin B12, but extreme fatigue or weakness needs medical attention.

TINGLING

Tingling in the fingers, hands or feet can be a sign of vitamin B12 deficien cy. B12 is essential for the nervous system to function properly; deficien

cy can cause neurological damage that results in a variety of symptoms, including tingling, numbness and weakness. Vegans are more at risk of deficiency, as meat and dairy products are the main sources of vitamin B12. Therefore, if you’re eating a vegan diet and experience tingling or numbness in your hands or feet, it’s extremely important to seek medical attention as soon as possible.

DEPRESSION

Depression, paranoia, irritability and brain fog can all be caused by low levels of B vitamins. Vitamins B6 and B12 are both important for good mental health and cognitive function. Deficiency of these vitamins has been linked to mood changes, paranoia and even dementia. Thiamine and ribo flavin can also cause confusion and other mental health problems. While deficiency of these two B vitamins is uncommon, it can sometimes occur in people with digestive problems that prevent them from absorbing vitamins properly.

DIGESTIVE PROBLEMS

The B vitamins aid absorption of en ergy and nutrients from the food you

eat. In addition, niacin is crucial for a healthy digestive system and appetite control, while folate is needed for healthy bowel movements. Without an adequate supply of B vitamins, your digestive system is less efficient, leading to abdominal pain, stomach cramps, nausea and other digestive problems.

ANEMIA

Folate and vitamin B12 are needed for the production of red blood cells. Deficiency can lead to anemia, which may require supplements, vitamin B12 injections or even transfusions in order to treat effectively. Vegans are particularly at risk, but people with digestive disorders, such as Crohn’s disease, can have problems absorb ing vitamin B12 and other nutrients, increasing their risk of anemia.

Vitamin B complex is made up of several B vitamins that are essential for a healthy nervous system, releas ing energy from food and maintaining good mental health. Fatigue, tingling in the hands or feet, depression, diges tive problems and anemia can all be signs of vitamin B deficiency. Vegans and people with digestive disorders are at a higher risk of deficiency.

HONORING

THIS HOLIDAY SEASONVeterans

By Christian Dischlet

We’re all accustomed to sensing our neighborhoods come alive with autumn ornaments, bright red bows, twinkling lights and evergreen wreaths that adorn every door. But did you know that there’s more to the wreath than meets the eye? Traditionally, wreaths date back to the 16th century when they were used to symbolize eternal life. And while the advent of retail and social media have brought trendy new meaning to wreaths, it’s import ant to remember their true meaning.

Wreaths Across America (WAA), a 501(c)3 non-profit, returns reverence to the holiday wreath and imbues its presence with the kind of purpose that impacts our entire country. Originating in 1992 when Worcester

Wreath Company found themselves with extra wreaths, and with the help of the local government, brought the wreaths to be laid at Arlington Ceme tery on the grave sites of our beloved veterans less visited. This tradition was quietly built for over a decade until in 2005 a photograph capturing the emotional gesture started to spread across the internet.

Just like that, it became a national movement. Thousands of individuals began reaching out to see how they could help with not only Arlington Cemetary, but their national and state-level veteran cemeteries as well. It became an incredible display of honor, remembrance, resilience and purpose. From the simple origins of a wreath company paying their respects in silence, bloomed WAA, which lives on today.

Following the simple mission of “Remember. Honor. Teach.” WAA helps lay hundreds of thousands of wreaths each year with the help of volunteers and donors from all over the world. In 2014 they were responsible for laying over 700,000 memorial wreaths in 1,000 locations across the US. That same year, their goal of covering Arlington Cemetery in wreaths was also met.

Today, the organization receives countless donations annually that propels its simple yet powerful mis sion around the country. The wreath is a wonderful decoration, but it’s also a symbol of eternal life, honor and respect for our fallen soldiers who bravely fought to ensure us the moments we cherish today. When those twinkling lights begin to imbue your neighborhood with that magical holiday spirit it’s important to remem ber our freedoms and how we have come to enjoy them.

WAA holds its annual wreath-lay ing on the second or third Saturday of December every year and conducts many more programs that honor veterans. To donate and learn more, visit wreathsacrossamerica.org.

your opponent to foul or fail to return the ball. A key distinction is that points can only be scored by the server.

WHY IS SO POPULAR? Pickleball

Pickleball

The other major difference is the two-bounce rule, which requires the ball to bounce once in the receiver's court and then in the server's court before a point can be scored. This eliminates the server's advantage that is present in other racket sports where the server can score a quick point with a powerful serve. Pickleball is designed to allow for longer rallies.

OPEN TO PEOPLE OF ALL AGES AND FITNESS LEVELS

• According to the official history of pickleball, it was invented by a group of parents in Bainbridge Island, Washington who were trying to keep their kids busy.

• Pickleball is a racket sport that combines elements of tennis, badminton, and table tennis/ping pong.

By Larry Christopher

Youmay have been hearing about a new sport called pickleball, which has been identified as the fastest growing sport in America. Although pickleball has gotten quite a bit of hype lately, it was invented back in 1965. However, for a variety of reasons, it's suddenly gotten very popular in the last few years.

The name "pickleball" often confus es newcomers as it sounds silly and an unlikely name for a serious sport. The origin of the name is disputed; one story is that one of the founders had a dog named Pickle. Regardless of how it got its name, pickleball is a legitimate sport that's enjoyed by thousands of people. The following are some basic facts about the game.

• It can be played singles or doubles, though doubles is more common.

• The size of an official pickleball court is 20 x 44 feet, which is the same as a standard badminton court. However, casual games can be modi fied to suit different size spaces.

• The only equipment needed to play are paddles, a net, and a ball.

Pickleball is played both indoors and outdoors. The rules are the same but a different type of ball is used for each, with outdoor pickle balls being heavier and harder.

HOW IS PICKLEBALL DIFFERENT FROM OTHER RACKET SPORTS?

In some ways, pickleball resembles traditional racket sports such as tennis and badminton. The objective is to keep the ball in play and cause

Pickleball appeals to a wide range of players of all ages and to people of all levels of fitness. Pickleball games are typically much quicker than those of tennis, where long sets are usually played. In pickleball, the game lasts until one player or side reaches 11 points, though in tournaments the games are 15 or 21 points. While games can be vigorous, they don't require the endurance of games such as tennis, squash or racquetball. Of course, pickleball does provide a cardiovascular workout. Anyone with health issues should consult with their doctor before playing.

A SOCIAL ACTIVITY

Many people are seeking ways to reach out and feel more connected to their communities. Pickleball is emerging as a fun social activity where you can meet others in a supportive environment. While pickleball is a legitimate sport, it appeals to people who may not be athletic or very competitive by nature.

A MORE INCLUSIVE SPORT

While Pickleball has been around for a while, most players have only discovered it within the last couple of years. By contrast, many players of sports such as tennis and badminton have been playing all their lives. With established sports, there are strict rankings and hierarchies between leagues and players. As a newer sport, Pickleball offers a relatively equal opportunity for all players. Of course, in pickleball, there are players of differing abilities and experience but the contrast isn't nearly as great as with most sports. This allows for a more inclusive experience for even new players.

HOW TO GET INVOLVED

Assuming you've only recently heard about pickleball and have never played, how would you get started? As the sport spreads, there's a good chance that there's a league in your city. If not, you could even help to start one. There are a few ways to get started.

• USA Pickleball has a list of participating clubs in the United States and Canada

• Check local MeetUps. If there's no local group, you could start a MeetUp and find members. You only need a few people to start playing.

• There are several apps that help you find local clubs and players. Some of the most popular are Pickleball FYI and Places2Play.

• Get a net, some rackets, and start playing! If you want to try it out or you aren't quite ready to join a club, you can start with your own family or friends. You can play in your yard or a nearby park. If you go to a public spot, you're likely to meet more players.

Pickleball is ideal for anyone who is looking for a fun, social and healthy activity that can be enjoyed almost anywhere.

Easy Chicken Paella

 Ingredients

• 1/2 tsp saffron threads

By Nellie Palmer

Easy Chicken Paella

• 3 1/4 cups lower-sodium chicken broth, divided

• 1 tbsp olive oil

• 6 ounces dry-cured Spanish chorizo, cut into 1/4-inch-thick slices

• 1 pound boneless, skinless chicken thighs, cut into 1 1/2-inch pieces

• 1/2 tsp white pepper

• 1 1/2 tsp sea salt, divided

• 1 small yellow onion, chopped

• 1 small red bell pepper, finely chopped

• 4 small garlic cloves, minced (1 tbsp)

• 1/2 tsp smoked paprika

• 1 (14 1/2-ounce) can diced toma toes, undrained

• 1 1/2 cups uncooked short-grain white rice (such as Spanish bomba or Italian arborio)

• 1 cup thawed frozen sweet peas

• Chopped fresh flat-leaf parsley

• Lemon wedges

 Directions



Stir together saffron and 1/4 cup of the broth in a small bowl. Let stand at room temperature at least 15 minutes or up to 1 hour.



Meanwhile, heat oil in a 12-inch castiron skillet over medium-high. Add chorizo; cook, stirring occasionally, until lightly browned, about 2 min utes. Using a slotted spoon, transfer chorizo to a plate lined with paper towels; reserve

drippings in skillet. Add chicken, pepper, and 1 teaspoon of the salt to skillet; cook over medium-high, stir ring occasionally, until lightly browned but not fully cooked, about 7 min utes. Using slotted spoon, transfer chicken to plate with chorizo. Do not wipe skillet clean.

 Add onion and bell pepper to skil let; cook over medium-high, stirring occasionally, until tender, about 5 minutes. Stir in garlic and smoked paprika; cook, stirring constantly, until fragrant, about 1 minute. Stir in tomatoes and rice; cook, stirring constantly, until liquid is almost fully absorbed, about 2 minutes. Carefully stir in saffron mixture and remaining 3 cups broth and 1/2 teaspoon salt; bring to a simmer over medium-high.



Return chorizo and chicken to skillet, stirring lightly to partially cover with rice; sprinkle mixture with peas (do not stir peas in). Cook, uncovered and undisturbed, over medium-low heat, rotat ing skillet occasionally to evenly distribute heat, until chicken and rice are tender and liquid is almost fully absorbed, about 20 minutes. Remove from heat; cover and let stand at room temperature until liquid is fully absorbed, about 5 minutes. Garnish with parsley and lemon wedges.

“The scariest moment is always just before you start” —Inspire Health