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Wheat Germ

Reverse the Signs of Aging

By Alyssa Ingram

FEW OTHER FOOD PRODUCTS CAN BOAST SO MANY BENEFITS, FROM REVERSING THE SIGNS OF AGING TO ASSISTING IN THE PREVENTION OF DEADLY DISEASE, FROM BEAUTIFYING YOUR APPEARANCE TO ALLEVIATING THE UNCOMFORTABLE SYMPTOMS OF PMS AND MENOPAUSE. CONVENIENT, TASTY AND HIGHLY NUTRITIOUS, THE EXTRAORDINARY BENEFITS OF WHEAT GERM ARE A NUTRITIONAL MUST-HAVE FOR WOMEN EVERYWHERE.

Wheat germ is certainly on the list of the most nutritious foods to consume; it contains nearly 23 nutrients. In fact, it contains more nutrients per ounce than any other vegetable or grain. Wheat germ is a must-have supplement for busy women; put simply, this super food is as adept at multitasking as you are.

Wheat germ provides massive protection for your body. This rugged little phytonutrient can withstand the heat of cooking to deliver protective power right to the cells of your body. These protective benefits act as a safeguard to the body in times of stress, strengthening the body at the cellular level. Such a remarkable food can be an invaluable asset to busy moms whose lives generate unwanted stress.

Another part of what makes it so remarkable is its ability to lower your body’s level of homocysteine, an amino acid in the blood that when found in great quantity has been linked to a higher risk of coronary heart disease, stroke and peripheral vascular disease. Lower homocysteine levels result in a lower

risk of heart disease, bone fractures from osteoporosis, and dementia.

Pregnant women can also consider wheat germ as an investment in the future health of their babies. It is an excellent source of folic acid, a nutrient that all women of childbearing age should be consuming in sufficient amounts for the prevention of neural tube birth defects. Whether pregnant or not folic acid is a vital nutrient for the healthy function of many bodily systems.

If you are concerned about aging, do not forget to add wheat germ to your breakfast. It helps renew cells which makes it a powerful weapon in reversing the aging process. This is because it contains the mighty antioxidant, L-ergothioneine which also helps strengthens the immune system and fights cancer.

Wheat germ is extremely beneficial, especially for women on the go. It helps protect your body from the damaging effects of internal and environmental toxins. It helps prevent cell degeneration and therefore, premature aging and death. With all its rejuvenating qualities, it is no wonder wheat germ can prolong your experience of youth and vitality!

A Superior Way to Supplement

Wheat germ contains a high concentration of the following great supplements naturally:

● Vitamin E: Reports link the consumption of vitamin E found in wheat germ to the alleviation of menopause symptoms, including hot flashes, nervousness, breast tenderness and vaginal dryness. Vitamin E also normalizes hormones and appears to help stabilize estrogen levels. It also protects against the free radical damage resulting from stress and toxin-rich environments.

● Potassium: Wheat germ contains more of this electrolyte than bananas, or any other food source for that matter. Taking potassium helps with digestion and normal muscle function.

● Iron: Wheat germ has more of this trace mineral, which helps supply oxygen to the body, than any other food, including spinach.

● Riboflavin, Vitamins A, B1 and B3: This cocktail of vitamins, which are found in high quantity in wheat germ, boosts energy and improves overall health.These nutrients will keep your muscles, hair, and skin healthy too.

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MA GAZINE

executive publishers

Hal G. Fox & Suzanne Fox

managing editor

Suzanne Fox copy editor

Christian Dischler

contributing writers

Alyssa Ingram

Allen Irwin

Nellie Palmer

Grant Parker

Chance Garrity

production & design

Suzanne 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.

Embracing Pink

Easy Ways to Eat WHEAT GERM 8

Practice incorporating wheat germ into your meals on a daily basis; it will boost the nutritional value of your meals so you can reap all the rewards of this powerful super food.

❶ Substitute wheat germ in recipes that call for bread crumbs.

❷ For a nutty flavor, sprinkle wheat germ on your yogurt.

❸ Power up your workouts by adding wheat germ to your preworkout smoothies. The high protein content and B-vitamins will keep you supercharged.

❹ Add it to tuna or chicken salad sandwiches.

❺ Mix a little wheat germ in olive oil and drizzle on your salad.

❻ Sprinkle wheat germ on your cereal or oatmeal.

❼ Add it to muffin or pancake mixes.

❽ Use wheat germ to top off casseroles.

FOOD THAT INSPIRES

Power Packed Parfait… a super snack

What you need:

1 cup plain Greek yogurt

 ½ tsp. of honey or 1 pack of stevia

1 tbsp. granola

1 tbsp. wheat germ

1 tbsp. of walnuts

1 tbsp. of dried apricot

What you do:

Mix honey and yogurt together. Layer ½ yogurt, ½ granola, ½ wheat germ, ½ walnuts, ½ apricots, and repeat until all ingredients are used.

This super snack includes a healthy balance of protein, fat, and carbohydrates. Packed with nutrients to supercharge your body, enjoy this with breakfast or as an afternoon pick-me-up snack.

Bring Life to

YOUR HAIR With Apple Cider Vinegar

By Alyssa Ingram

Hair spray, mousse, gel, conditioner, smoothing serums…the list goes on and on. Putting these products in your hair on a regular basis can lead to an unwanted accumulation of buildup and residue, leading to limp, dry hair.You can bust through the buildup and obtain truly clean, healthy hair by using this amazing natural product.

Apple cider vinegar is one of those tried and tested products with literally hundreds of uses. It can be taken orally to obtain an alkaline state, or applied topically to skin and hair for a variety of beauty uses. When it comes to hair, apple cider is practically a cure all. It helps break down the gunky byproducts that result from the use of unnatural hair products. Apple cider vinegar’s Ph level is close to that of hair, so it is both a gentle and powerful way to add body and shine to damaged hair.

As a clarifying shampoo, add ¼ cup of apple cider vinegar (ACV) to your shampoo and use at least once a week (use more or less according to hair length). Rinse thoroughly. In many cases, it is fine to skip the hair conditioning step because the ACV leaves hair soft.

ACV also works wonderfully as a leave in conditioner. When applied to the hair, ACV will cause the numerous hair cuticle scales, which cover and protect the surface of each hair shaft to close. This results in a smoother overall hair surface which will reflect more light, leaving your hair shinier, smoother, and easier to manage. To use as a leave in conditioner, pour ¼ cup of ACV into a spray bottle and mix with 1 quart of distilled water. After shampooing, spray your hair and dry. Do not be too worried about the powerful smell of ACV; the smell typically vanishes dramatically after the hair dries.

If you need a flake fighter, apply a capful of full-strength ACV to your scalp and gently massage in. Leave it set for 2030 minutes and then rinse.

If you want to take advantage of this all-natural hair care solution, be selective about the product you choose. Choose a raw, organic variety that is unfiltered

and unpasteurized. It should have the mother (strand-like enzymes of connected protein molecules) still in it.

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GET A JUMP on health with rebounding!

By Grant Parker

Have you been delaying exercising because you just don’t have the time?

WELL, NOW YOU CAN GET A JUMP ON HEALTH WITH REBOUNDING. IT IS AN EASY AND EFFECTIVE EXERCISE METHOD, AND THE BENEFITS ARE SO OUTSTANDING THAT IT IS BEING DEEMED THE ULTIMATE EXERCISE OF THE NEW MILLENNIUM.

WHAT MAKES REBOUNDING SO UNIQUE? IT IS ONE OF THE FEW EXERCISE METHODS THAT ACHIEVE ALL FOUR REQUIREMENTS OF EFFECTIVE EXERCISE: STRENGTH, AEROBIC CAPABILITY, FLEXIBILITY, AND ENDURANCE.

MIND AND BODY BENEFITS

Rebounding can be extremely therapeutic for the mind and body. Bouncing moves all parts of the body at once making it a cellular activity. Cellular exercise strengthens every cell, not just muscle

cells as with traditional exercise. It increases circulation of the blood and lymphatic system, and stimulates respiratory function, increasing oxygen delivery to the cells—the whole goal of exercising. Bouncing helps create homeostasis in the body, balancing all systems. The mind body unity that occurs during this cellular activity has been shown to balance the two hemispheres of the brain, helping to achieve better learning and intuition. It slows the brain to the alpha level which makes it easy to listen to the inner you. Now, you don’t have to read while on the treadmill anymore; bouncing gives your brain and muscles a workout.

DETOXIFY

Sad but true, every day we are surrounded by harmful toxins. Despite this reality, we are not helpless. There are measures we can take to reduce, eliminate, and cleanse toxins from our blood, tissues, and organs. One effective method is detoxification through lymphatic cleansing.

Exercise Euphoria

Recent studies show that one rebound session generates between 90 and 120 minutes of “relaxation response.” It is hard to stay tense when your whole body is bouncing freely. You become weightless at the top of the movement, making it hard to hold onto tension. The post exercise euphoria can improve your mood, almost forcing you into an involuntary state of relaxation.

Unlike the heart that has a pump, the lymphatic system is circulated only through physical movement of the body, or massage. When you use a rebounder, toxins are moved to the lymph ducts, which transport the toxins to the kidney and liver. So, the lymphatic system is similar to the pipes that carry waste to the drain. If the pipes are not working effectively, neither can our elimination organs. Excessive waste is what causes disease to occur. When used regularly, you can help the body eliminate wastes through rebounding. Studies show that one hour after rebounding, white blood cell count normalizes. A normal white blood cell count will help to prevent disease, and keep your immune system strong.

Rebounding is a feel good exercise that is worthy of inclusion in your workout routine. This exercise method strengthens your entire body, improves flexibility, tones the body, and detoxifies your system. It’s also easy to do; and you can benefit from even minutes a day.You will feel more refreshed, energized, and it will even

lift your spirits. Get a jump on health with rebounding!

The health bounce is a beginner’s exercise that can be achieved by almost anyone. You simply bounce in the middle of the trampoline (rebounder) mat without your feet ever leaving the mat. The gentle up and down movement is enough to get lymphatic system moving, even performing it for just a few minutes could potentially increase lymph flow up to 14 times.

There are a number of different types of bounces, such as the strength bounce, the buddy bounce, and aerobic bounce; but the health bounce is the best option for newbies. This movement is effective for the older person, or those that may be ill or weak. It is not harsh on the knees or ankles because the rebounder’s shock absorbing springs allow 87% shock free movement. Some rebounders come with a bar attachment that helps with balance. The health bounce only takes a few minutes to perform each day; and it’s worth the effort to experience the superior health benefits!

This movement is effective for the older person. It is not harsh on the knees or ankles because the rebounder’s shock absorbing springs allow 87% shock free movement.

Eat in theOrderRight

For Weight Loss and Energy

By Caroline Lambert

Excerpt from The Sustainable Diet

This article is an excerpt from The Sustainable Diet, the new book by Caroline Lambert, a Family Nurse Practitioner with years of experience in health and wellness. In her book, Caroline shares insights on healthy eating habits developed through her personal health journey and extensive healthcare background. Here, she explains a core principle: eating foods in the right order to promote weight loss and overall well-being.

Eat in the Right Order

One of the foundational principles of The Sustainable Diet is learning to eat in a specific, balanced order. This structure encourages weight loss and helps maintain consistent energy levels throughout the day. By planning, shopping, and eating in a particular order, you can make healthier choices that satisfy hunger naturally and reduce cravings.

The ideal order for eating on The Sustainable Diet is:

Protein

Vegetables

Starch (Carbohydrate)

Fruit

Dessert

ABOUT THE AUTHOR

Caroline Lambert, BSN, RN, MSN, APRN, FNP-C, is a Family Nurse Practitioner with a lifelong dedication to health and wellness. With a background in personal training and nursing, she understands the challenges people face in achieving sustainable health. In The Sustainable Diet, she draws on her professional experience and personal success—losing over 136 pounds alongside her husband, who lost 120 pounds—to guide readers in a healthy, realistic approach to eating. Caroline is passionate about empowering others to achieve lasting health through practical, nourishing habits.

Start with Protein

Begin by selecting protein sources. When grocery shopping, head first to the protein aisle and pick your lean options for the week—these might include lean red meat, chicken, turkey, rabbit, fish, shrimp, or lean pork. For those preferring plant-based choices, options like beans, tofu, cottage cheese, plain Greek yogurt, and edamame are all high in protein and fit well within this plan. Protein is prioritized as it helps curb hunger and builds a satisfying meal foundation.

Add Vegetables

Next, complement each protein choice with a variety of vegetables. Vegetables are low in calories, high in fiber, and packed with essential nutrients, making them a critical part of each meal. Adding a mix of colors and types to your meals brings a variety of vitamins and minerals while enhancing flavor and fullness.

Then Consider Starch (Carbohydrates)

After protein and vegetables, include a modest portion of starch, such as white, yellow, or sweet potatoes, brown rice, quinoa, or whole-grain pasta. This step ensures that you’re receiving essential nutrients and fiber. Often, by the time you’ve eaten the protein and vegetables, you’re already feeling full, so you may naturally

reduce your intake of these more calorie-dense foods.

Finish with Fruit

After starches, opt for low-glycemic fruits like berries, apples, pears, or peaches. These fruits provide a satisfying touch of sweetness along with fiber, vitamins, and healthy carbohydrates for energy. Including fruit near the end of your meal can satisfy a sweet craving and reduce the need for dessert.

Desserts in Moderation

Desserts are allowed but should be approached as occasional treats. On The Sustainable Diet, desserts are prepared with lower sugar and fewer refined carbs, offering a healthier alternative without depriving you of the occasional indulgence.

This structured approach to eating helps ensure that each meal is nutrient-dense, satisfying, and balanced, helping you meet health goals without drastic dieting or deprivation.on your lifestyle and goals. If your primary concern is simplicity, counting calories allows for more flexibility in social situations and a broader range of meal options. However, if you’re looking for faster results and can handle a more structured eating plan, counting carbs might be the key to reaching your weight loss goals more effectively..

The Power of

Purplesweet potatoesThePurple Power of

A POWERFUL CHOICE FOR BOOSTING HEALTH

By Grant Parker

Purple sweet potatoes are capturing attention for their vibrant color and health benefits, making them a standout addition to any meal. This beautiful root vegetable isn’t just a feast for the eyes; it’s loaded with antioxidants and essential nutrients that make it a powerful choice for boosting health. Whether you’re looking to add a pop of color to your plate or seeking a nutritious food to support your well-being, purple sweet potatoes are a perfect pick.

The unique color of purple sweet potatoes comes from anthocyanins, antioxidants also found in blueberries and red cabbage. These antioxidants are linked to a variety of health benefits, including reduced inflammation, improved cognitive function, and better eye health. Like orange sweet potatoes, purple varieties are rich in fiber, vitamin C, and potassium, supporting heart health and aiding in digestion. The high fiber content in particular helps you feel full, which can make purple sweet potatoes a great addition for those looking to maintain a healthy weight. With a mildly sweet and earthy flavor, they’re versatile enough to use in savory dishes, sweets, and even holiday recipes. And since they retain their vibrant hue after cooking, purple sweet potatoes add a festive, colorful twist to your seasonal meals!

Nutritional Benefits of Purple Sweet Potatoes

Rich in Antioxidants

The deep purple hue of these potatoes comes from anthocyanins, powerful antioxidants that help fight oxidative stress and inflammation in the body. Studies have shown that anthocyanins support cardiovascular health by helping to reduce blood pressure and protect against heart disease. Additionally, they may help protect cells from damage and lower the risk of certain cancers.

Supports Eye Health

Anthocyanins aren’t just good for your heart; they’re also beneficial for your eyes. These antioxidants help reduce the risk of age-related eye conditions, such as cataracts and macular degeneration, by protecting retinal cells from damage. Eating purple sweet potatoes can be a natural way to support long-term eye health.

Improves Digestive Health

Like their orange counterparts, purple sweet potatoes are high in dietary fiber, which aids digestion and promotes a healthy gut. Fiber helps regulate blood sugar levels, making these potatoes a good option for individuals managing blood sugar. Fiber also supports regular bowel movements and feeds the good bacteria in your gut, which play a crucial role in immune function and overall health.

Anti-Inflammatory Effects

Chronic inflammation is a contributing factor to many health conditions, from arthritis to heart disease. Purple sweet potatoes’ anthocyanins help reduce inflammation in the body, potentially easing symptoms of inflammatory conditions and protecting against chronic disease.

Natural Energy Boost

Purple sweet potatoes are a rich source of complex carbohydrates, providing a steady source of energy without the spikes and crashes that come with refined carbs. This sustained energy is ideal for keeping

Vitamin and Mineral Powerhouse

These potatoes are packed with essential vitamins and minerals, including vitamin C, potassium, and manganese. Vitamin C boosts immune function, potassium supports healthy muscle and nerve function, and manganese plays a role in bone health and metabolism. Together, these nutrients support a range of bodily functions and contribute to overall wellness

How Purple Sweet Potatoes

Fit into a Healthy Diet

Thanks to their nutrient profile, purple sweet potatoes are considered a “superfood” by many nutritionists. They are low in calories and naturally fat-free, making them an ideal ingredient for those who are weightconscious. Since they’re complex carbs with a low glycemic index, they provide a steady release of energy, helping you feel full and satisfied while promoting stable blood sugar levels.

Where to Find Purple Sweet Potatoes

Purple sweet potatoes are becoming easier to find, especially during the fall and winter seasons. Here are some places to look:

Farmers’ Markets: Many local farmers’ markets carry purple sweet potatoes, especially during harvest season.

Specialty Grocery Stores: Whole Foods, Sprouts, and Trader Joe’s often stock purple sweet potatoes in the fall and winter.

Asian Markets: Stores like H-Mart and 99 Ranch Market commonly carry purple sweet potatoes, sometimes labeled as Okinawan sweet potatoes.

Online Retailers: If they’re not available locally, online sellers like Melissa’s Produce or Amazon offer purple sweet potatoes for delivery to your door.

OMG... my neck hurts

WIDESPREAD OVERUSE OF HANDHELD MOBILE DEVICES IS RESULTING IN A PAINFUL PHYSICAL CONDITION KNOWN AS TEXT NECK.

If you are a frequent texter, you could be susceptible to Text Neck. This condition results from the repeated stress put on your neck by forward head flexion--looking down at your mobile device. With over one billion text messages sent every month worldwide, Text Neck is becoming a global epidemic.

TEXT WITH CAUTION

Frequent forward flexion can cause issues in the cervical (neck) spine and supporting ligaments and muscles, resulting in postural deviations. The chief complaints associated with Text Neck are pain in the neck, shoulders, back, arms, fingers, hands, wrists and elbows. Headaches, numbness, and tingling in the upper extremities are also symptoms associated with this condition.

Do not ignore the symptoms; if left untreated, Text Neck can result in serious and permanent damage including abnormalities of the spinal curve, decreased muscle strength, spinal degeneration, disc compression, nerve damage and early arthritis.

Healthy texting tips:

➊ Bring your mobile device up to head level; rather than looking down at it.

➋ Sit up straight with your chest out, pull your shoulders back.

➌ Rest your forearms on a pillow while texting to help minimize neck tension; tuck your chin in rather than look down.

A good stretch to perform throughout your day is the chest stretch.This stretch can counteract the hunched posture of texting.

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Tips to Keep You Out of the

Tissue Box

By Alyssa Ingram

When it comes to staying healthy, especially during cold and flu season, building a strong immune system is your best defense. While we can’t avoid every germ, we can support our body’s natural defenses to fight off illness before it takes hold. Doctors and health experts agree that simple lifestyle habits—like eating nutrientrich foods, getting quality sleep, and washing hands effectively—play a vital role in boosting immunity. By adopting these three powerful tips, you can give your immune system the support it needs to keep you energized, resilient, and out of the tissue box this season.

1. SCRUB SMARTER, NOT HARDER

Hand washing is essential, but it’s not just about frequency—it’s about technique. Spend at least 20 seconds lathering with soap, scrubbing all parts of your hands, including under the nails and between fingers. This helps remove germs hiding on common surfaces like gas pumps, ATMs, and door handles. For an extra barrier, use hand sanitizer when soap and water aren’t available. Keep your hands away from your face to reduce the chance of germs entering your system.

2. SUPERCHARGE YOUR DIET WITH IMMUNEBOOSTING NUTRIENTS

Vitamin C is an antioxidant powerhouse, but there’s more to immune health than just oranges. Load up on a variety of fruits and veggies rich in vitamins A, E, and zinc, like carrots, spinach, and pumpkin seeds, for a well-rounded defense. Opt for vibrant, fresh produce to get a range of antioxidants. Try adding bell peppers, strawberries, and kiwi to your meals— they’re packed with vitamin C and support your body’s natural defenses. If you’re in a pinch, talk to your healthcare provider about supplements to bridge any gaps in your nutrition.

THE MOST POWERFUL

PRIORITIZE DEEP, RESTFUL SLEEP MMUNEBOOSTING FOODS

•Quality sleep isn’t just about logging hours; it’s about entering deep, restorative sleep stages. Aim for 7–9 hours per night and develop a calming bedtime routine to help you get there. Limit screen time before bed, avoid caffeine in the late afternoon, and create a relaxing sleep environment. Lack of sleep reduces your body’s ability to produce infection-fighting cells, so getting enough restful sleep strengthens your immune system and helps your body recover and repair.

4. HYDRATE AND MOVE!

Staying hydrated keeps your body functioning optimally, and moderate exercise can improve immune function. Aim for 30 minutes of physical activity most days, and keep water on hand throughout the day. This will help flush out toxins and keep your immune system primed for any challenges it may face.

These tips are simple, yet powerful ways to bolster your immunity and keep you feeling your best all season long!

ELDERBERRY-GREEN TEA IMMUNITY BOOSTER

1 teaspoon dried elderberries (or elderberry tea bag)

1 green tea bag (or 1 teaspoon loose green tea leaves)

1/2 teaspoon dried hibiscus petals (optional, for added vitamin C)

1/4 teaspoon cinnamon powder or a small cinnamon stick

1 teaspoon raw honey (optional, for sweetness and antibacterial benefits)

Fresh lemon juice to taste

By Chance Garrity

Stress

SURVIVAL GUIDE

I’m sure you will agree, women are the busiest creatures on earth, and with the year’s end fast approaching, there is no slowing down. So, how can you keep from going stir crazy as you juggle life and multi-task your way through each day?

AKEY TO STAYING SANE IS DEVELOPING AND PRACTICING

STRESS RELIVING HABITS; SIMPLE TECHNIQUES CAN PREVENT YOU FROM HITTING PANIC MODE. USE THIS STRESS SURVIVAL GUIDE TO HELP YOU STAY BALANCED.

1.CHANGE YOUR MIND

Stress is relative. That means our perception of things has much to do with our personal stress meter. Simply changing the way you view things can actually lessen stress. Try conceptualizing events in a positive manner rather than negative. View daily obstacles as a challenge, rather than a threat. When you allow yourself to feel threatened, your stress response is activated, certain hormones are released and anxiety sets in. If you can control your mind when pressure ensues, you can control your stress.

2.SCHEDULE “ME TIME”

A feeling of overwhelm is a sure ticket to stress avenue, taking a detour at a rest stop is a smart way to keep your sanity. Set time aside to do something YOU enjoy. While it may be difficult to find the time, it is important that you do. Likely you take care of everyone around you; but you cannot continue to do so if you don’t take care of yourself. Hobbies like painting, writing, gardening, and reading can be rejuvenating and can help you refocus. If you are always last on your to-do list, you will feel an overwhelming sense of imbalance. When you neglect yourself, you may neglect your health too, and this often leads to weight gain and even depression. Take care of yourself first, then you can take care of others.

3.EXERCISE & EAT HEALTHY

Exercising and eating healthy are vital to physical health, but not to be overlooked is their effect on your mental and emotional health. Exercise releases the “feel good chemicals,” known as endorphins. Moderate activity like house work and gardening can

relieve stress too. Being physically engaged in an activity can take your mind off the problems at hand and redirect your thinking to the activity.

A diet comprised of health promoting foods is another line of defense against stress. On the other hand, certain foods that contain caffeine and sugar can have negative consequences on your parasympathetic nervous system, inducing stress and preventing you from achieving a relaxed state. Furthermore, they can induce mood swings leaving you to experience highs and lows. Choose whole, natural foods that are packed with vitamins, nutrients, and minerals that promote overall health and well-being.

4.ORGANIZE YOUR CHAOS

Do you sometimes feel like your mind is slipping? Likely, it is not a serious condition, but rather, the consequence of having a million things to do. Organization can go a long way in managing stress. Simply keeping a schedule and making a daily to-do list can considerably minimize chaos. Get a day planner, or utilize your smart phone’s calendar to schedule your workouts and other important tasks. Studies show that individuals that write down goals or tasks are more likely to accomplish that set forth, than those who do not. The physical act of writing can help alleviate pressure because you feel you have already started on the task, simply by acknowledging it needs to get done. As the end of the year culminates, use this stress survival guide and be determined to control your thoughts, schedule time for yourself, eat with health in view, regularly move your body, and organize each day. You will add harmony to your chaos, breathe easier, and achieve lasting balance!

Relieve Tension with Stretching

When you feel stretched to your limit; relieve the tension by stretching your body. Stretching exercises can be a tremendous stress reliever. Stretching increases blood flow, improving circulation while encouraging flexibility, and relieving muscle tension. The key factor is the mindbody response achieved from stretching. When a person stretches receptors in the nervous system are stimulated, and the production of stress hormones decrease. Before you begin stretching, prep your body by warming up a little. Jogging in place or riding a stationary bicycle for a few minutes can get the blood pumping quickly. As your body temperature increases, the temperature of your muscles increases, creating greater flexibility. Static stretching is the most popular form of stretching. A static stretch is a stretch held for 10-20 seconds. This type of stretching is a safe way to improve your flexibility, while creating a sense of relaxation.

A few tips to remember: When stretching, do not bounce; this will increase your risk of injury. You should feel a slight pull, but it should not be painful. Hold each stretch for 10 - 20 seconds. Take a few minutes to stretch each major muscle group: arms, legs, neck, shoulders, lower back, abs, and butt. When you have completed your stretching session, you should feel more relaxed and have less tension.

Purple Sweet Potato Mash

By Nellie Palmer

INGREDIENTS

4 large purple sweet potatoes, peeled and cubed

1/4 cup milk (or plant-based milk of your choice)

2 tablespoons butter (or coconut oil for a dairy-free option)

2 tablespoons pure maple syrup

1/2 teaspoon ground cinnamon

Salt to taste

DIRECTIONS

 Place the sweet potato cubes in a large pot and cover with water. Bring to a boil and cook for 15-20 minutes, or until the sweet potatoes are tender when pierced with a fork.

with maple and cinnamon

 Drain the sweet potatoes and return them to the pot.

 Add the milk, butter, maple syrup, and cinnamon. Mash the potatoes until smooth and creamy, adjusting the milk as needed to reach your desired consistency.

 Season with salt to taste and mix well.

 Serve warm and enjoy the stunning color and natural sweetness as a holiday side dish.

TIPS

To ensure a creamy mash, add the milk gradually until you reach the perfect consistency. For an extra boost of flavor, try topping the dish with a sprinkle of chopped pecans or a drizzle of maple syrup just before serving.

This purple sweet potato mash will not only elevate your holiday table with its vibrant hue but also add a healthy dose of fiber, antioxidants, and nutrients. It’s a simple, nutritious, and delightful dish that’s sure to be a conversation starter at any gathering.any occasion.

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By Allen Irwin

The Art of Breathing

Take a deep breath right now. Did you open your mouth, raise your chest, and suck in your tummy? If your answer is yes, you have done it incorrectly. Try this: Place your hand on your tummy (at your navel), take a deep breath in through your nose. Your tummy should expand slightly, while your chest should not. Your shoulders should stay somewhat relaxed, and you should feel no tension in your upper back. As you inhale, count to yourself the number of seconds your inhale lasted. Your exhalation breath should be twice as long, and your tummy should contract slightly.

Try having a practice session in the morning or at night before you retire. Take five to ten minutes to practice the nasal breathing technique stated above.

RELAX… Take a Deep Breath

EASTERN CULTURAL TRADITIONS PLACE GREAT IMPORTANCE ON BREATHING PROPERLY; THEY CLAIM IT IS ESSENTIAL TO MAINTAINING CHI—THE LIFE-FORCE ENERGY. SEEKING RELAXATION TECHNIQUES TO COUNTERACT THE EFFECTS OF FAST PACED AMERICAN LIVING, WESTERNERS ARE BEGINNING TO EMBRACE THE WISDOM OF TAKING A DEEP BREATH.

THE KEY TO REACHING RELAXATION MODE LIES IN DEEP NASAL BREATHING. AS A BABY,YOU WERE A NATURAL BORN NASAL BREATHER; CHEST BREATHING IS A LEARNED BEHAVIOR BROUGHT ON BY STRESS. SINCE BREATHING CAN BE DONE CONSCIOUSLY OR UNCONSCIOUSLY,YOU CAN TRAIN YOUR BODY TO BREATHE CORRECTLY UNTIL IT BECOMES AUTOMATIC AND EFFORTLESS.

Become more conscious of the way you breathe throughout the day; it is not necessary to take large deep breaths for every breath; however, it is a good idea to breathe solely through your nose instead of your mouth. In fact, notice how often you breathe through your mouth instead of your nose. It is also beneficial to nasal breathe during exercise. Test yourself. If you feel the need to breathe through your mouth during exercise, then you are overexerting yourself. It will take time and practice to complete an entire workout routine while nasal breathing only, but you will feel more rejuvenated when done.

In addition to serving as a filter and humidifier, nasal breathing causes the diaphragm to contract and increases the cavities of the lungs. The slow release of air through the nostrils can keep air in the lungs for a longer period of time; this may help further oxygen absorption. This is what makes nasal breathing beneficial

during exercise.

Nasal breathing activates the parasympathetic nervous system (PNS) which works to calm us down, promoting a state of relaxation. This occurs because nasal breathing engages the lower lungs, which turns on the PNS. On the contrary, the sympathetic nervous system, activated by mouth breathing, puts the body and mind on alert mode. A constant mouth breather will have more stress and may deplete bodily reserves and nutrients. Nasal breathing is clearly superior. It is no wonder the best tool for breathing is located directly in the middle of the face. The key is putting the nose to good use and training it to turn on the breathing process automatically.

The way you breathe can cause hysteria, inducing stress or can it create a calm, meditative state. The good news is you can control the way you breathe; you have the ability to allow your body and mind to reach a state of deep relaxation. You can be calm even during the unexpected challenges life brings, all by taking a deep breath.

FLOWER ARRANGING for a healthy mind

By Talia Boone

MINDFUL FLOWER ARRANGING IS MORE THAN A HOBBY—IT’S A MULTI-SENSORY, STRESS-RELIEVING PRACTICE THAT HELPS YOU DECOMPRESS AND STAY PRESENT. IT’S A CREATIVE FORM OF SELFCARE, BLENDING THE BEAUTY OF NATURE WITH THE CALMING EFFECTS OF MEDITATION.

Mindful Flower Arranging is the act of arranging stems as a form of meditation. Like traditional meditation, Mindful Flower Arranging is therapeutic and has many emotional and mental health benefits. Arranging flowers engages all your senses: the feel of the petals, the burst of colors, the soothing fragrance of fresh blooms. This immersion in the present moment pulls your mind away from stress and keeps you focused on the task at hand. Studies have shown that activities like flower arranging can promote relaxation, reduce anxiety, and even boost your mood.

I started arranging flowers years ago as a way to unwind after stressful days.The act of choosing stems, carefully placing each flower, and crafting a bouquet provided an unexpected sense of calm. I found that arranging flower bouquets once a week during those anxious, worrisome early days of Covid helped me center myself and stay positive. Over time, I realized how much this simple activity allowed me to connect with my surroundings and

refocus my mind.

There are no rules to Mindful Flower Arranging. Whether you have a clear idea of how you want your bouquet to look, or you let your creativity take the lead, the practice is yours to define. Sometimes I’ll set the mood with soft music, but often, I just let the flowers speak for themselves. It’s about getting lost in the moment, using your hands to create something beautiful while your mind quiets.

I’d like to share a bit about my own process in hopes that you’ll enjoy the same benefits I have. Here are six tips for flower arranging for a healthy mind.

• Pick flowers that make you feel happy and at peace. In choosing stems, select colors, shapes, textures and scents that are harmonious together and reflect either the mood you’re in or the mood you want to be in.

• Make it an education. I like to learn the scientific name for each flower I use and research where the bloom originates, how it’s grown and how to best take care of it in my home. Sometimes I even learn

about what particular flowers mean in different cultures and religious traditions. On top of all the other benefits I reap from it, Mindful Flower Arranging is making me more knowledgeable!

• Put on some music or a guided meditation while making your arrangement. There’s no right or wrong option here. (You can, of course, opt to do your flower arranging with no soundtrack. Have I mentioned there are no rules?)

• Try to take deep breaths throughout your process. Just like with traditional meditation, paying attention to your breathing is important here. With each deep breath, take in a whiff of the floral scents. Notice how healing it is to breathe in the fresh, natural fragrances.

• Take time to appreciate your final creation. YOU made that! I often find that looking at my beautiful finished design inspires even more creativity in me. I’ll take photos of my arrangement from different angles and sometimes I’ll even sketch it!

• Place your floral creation somewhere that’s in your frequent sightline. Better yet, make several and put them in every room in your home. Your arrangement(s) will give you joy and pride every time your eyes hit it.

Once your arrangement is done, the benefits don’t stop there. Every day, you can spend a few minutes tending to your flowers— trimming the stems, changing the water, and appreciating your creation. This daily ritual is a simple yet powerful way to bring you back into the mindful state you experienced while arranging. And on days when you have a little more time, you can pull the flowers out of the vase and completely redesign your arrangement, giving yourself a fresh burst of creativity and calm.

Mindful Flower Arranging is a personal, creative experience that nurtures both your mental and emotional well-being. It invites you to slow down, engage with nature, and find peace in the simple act of creating beauty. Whether you’re looking to relieve stress, decompress, or simply enjoy a quiet moment, this practice is an easy, accessible way to bring more mindfulness into your daily life.

Talia Boone is the Founder and CEO of Postal Petals®, a farm-to-table provider of fresh-cut, high-quality flowers. She graduated from San Diego State University, where she earned a degree in communications.

Maintain Youthful skin with

VITAMIN D3 VITAMIN D3

By Alyssa Ingram

UNFORTUNATELY, AS WE AGE, WE LOSE THE ABILITY TO PRODUCE VITAMIN D3 IN THE SKIN. 87% PERCENT OF AMERICANS ARE DEFICIENT IN VITAMIN D. THESE DEFICIENCIES ARE DUE TO A VARIETY OF FACTORS INCLUDING DECREASED SUN EXPOSURE, WORKING INDOORS, AND THE OVERUSE OF SUNSCREENS (MOST SUNSCREENS ACTUALLY INHIBIT THE ABSORPTION OF VITAMIN D).

Taking oral supplementation is a beneficial way to correct vitamin D3 deficiencies. However, bypassing the skin with oral supplementation helps internally but does not support the skin. New research shows that both oral supplementation and topical application of vitamin D3 cream may support the protection and rejuvenation of aging skin.

Skin cells die at a rate of about 30-40,000 cells per minute. Vitamin D3 comes to the rescue in the vital role of the producing specialized cells called keratinocytes. Keratinocytes are important because they produce millions of new healthy skin cells every few minutes.

Keratinocytes are dependent on vitamin D3 to create the structural framework that supports the skin tone and locks in the moisture needed to stay supple and soft. Without the production of keratinocytes in the skin, the skin will dry out, wrinkle, sag and become thin and fragile; thus, vitamin D3 is the jewel of youthful skin.

Don’t let a

SNACK ATTACK control you

CONTROL

CRAVINGS

WITH A PLAN OF

ATTACK

It’s a myth that snacking in between meals is a no-no. In reality, it’s a healthy habit to keep hunger at bay without sacrificing taste or nutrition, according to Cynthia Sass, registered dietitian and author of the New York Times bestselling book “S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.”

Choosing wholesome snacks is the smartest way to get through the day, Sass says. Healthy snacking helps manage cravings while satisfying hunger and providing the body with important nutrients.

“Planning your snacks is just as important as planning your meals,” Sass says. “You’re far less likely to overeat or miss out on important nutrients when you satisfy cravings with a snack you’ve considered in advance.”

Sass recommends plant-based snacks to help slow digestion and absorption, which keeps you fuller longer and better controls blood sugar and insulin levels. “I like to pair a handful of almonds with

apples, cheese or yogurt to help keep my metabolism and energy levels up and stabilized,” she says.

To snack smart, follow these tips from Sass:

Stick to a schedule: Going long stretches without food deprives your body of the fuel it needs and slows your metabolism. Have simple snacks on hand so you don’t get too hungry and become ravenous later. “Almonds with cheese, creamy almond butter and apple slices and yogurt topped with fruit and sprinkled with cinnamon are a few of my go-to snacks,” says Sass.

Create portable favorites in case of emergency: We all have days when life doesn’t go according to plan. Having portable snack options at the ready helps prevent crashing or giving in to poor food choices. Pack a zip-top plastic bag or container with a handful of wholesome snacks – such as dried fruit – to keep in

your purse or gym bag so you’ll always have a snack on hand to curb any craving.

Indulge on occasion: The good news? You can indulge a little when it comes to dark chocolate. “I eat dark chocolate every day for many reasons,” Sass says. “Dark chocolate contains antioxidants – such as those found in red wine and tea – which can boost brain activity, lower blood pressure, improve circulation and reduce stress levels.”

Separate the physical and emotional: We sometimes tend to mistake emotions for hunger, and our moods often determine our food choices. Keeping a food diary to record all snacks and meals, along with feelings and the signs of hunger or fullness, helps identify eating patterns.

Roasted Almonds with Coriander, Chili and Olive Oil

Yield: 8 servings

1/2 tablespoon olive oil

1 1/2 cups blanched almonds

1 teaspoon coriander seeds, crushed

1 to 3 small dried red chili peppers

2 generous pinches of sea salt

Add olive oil and almonds to hot sauté pan.

Sauté and toast almonds until golden brown, shaking pan regularly to color them evenly and accentuate their nutty flavor.

Crumble in coriander and chili to taste, then add sea salt.

Toss over and serve hot on large plate. These are perfect as a pre-dinner snack.

According to the NIH, research on the 2020 election published in the Journal of the Association for Politics and the Life Sciences showed that 12.5 percent of Americans suffered from PTSD tied to the election, far higher than the annual PTSD prevalence of 3.5 percent.

“The physiological impact of election stress is real and measurable,” says board certified internist Jacob Teitelbaum, MD, bestselling author of From Fatigued to Fantastic! “Many Americans today are stuck in a state of metabolic overdrive initiated by flagging adrenal glands, which are the body’s stress handlers. When they’re overwhelmed by an onslaught of mental and emotional stress, the adrenals stop protecting us as they should, and the entire body feels the effects.”

Your adrenal glands manufacture hormones that help the body respond to stress and avoid adrenal exhaustion from the stresses of modern life. According to Dr. Teitelbaum, common symptoms of adrenal fatigue include exhaustion, lack of mental clarity, anger (especially irritability around mealtime), insomnia, body-wide aches and pains, frequent viral infections, and low libido. As Dr. Teitelbaum notes, “getting ‘hangry’ [irritable when hungry] suggests fatigue of your adrenal stress handler glands, which can be easily addressed.”

Dr. Teitelbaum’s Short List for Improving Immunity and Combatting Election Stress:

• Get more sleep.

• Turn off the TV/radio as soon as you start feeling irritated.

• Take a good multivitamin.

• Stay hydrated.

• Supplement with stress-reducing herbs like Echinacea root, Rhodiola, Holy Basil, and Maca.

Do You Have

Election PTSD?

By Terri Slater

• Avoid things that make you feel horrible.

• Don’t decrease your salt intake (salt helps maintain healthy adrenal function).

Believe with all of your heart that you will do what you were made to do.

-Orison Swett Marden

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