INSPIRE
Empowering Natural Living
Metabolic Balance
targeting heart disease Metabolic Balance
EAT FRESH Walnuts
diy Face Mask
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Freekeh
Freekeh
Freekeh
(pronounced “freekah”) is an ancient grain that’s making a modern comeback in healthconscious kitchens. Originally from the Middle East, freekeh is harvested from young green wheat, then roasted to bring out its distinct nutty, smoky flavor. Packed with nutrients, including protein and fiber, freekeh is not only delicious but also incredibly versatile, making it a musttry superfood for anyone looking to upgrade their diet.
What Makes Freekeh a Superfood?
Freekeh’s nutritional profile is what sets it apart from other grains. In a single serving, this ancient grain delivers:
• High Protein Content: With up to 8 grams of protein per cup, freekeh is an excellent choice for those looking to increase their plant-based protein intake.
• Rich in Fiber: Offering up to 4 times the fiber of brown rice, freekeh helps promote digestion and keeps you feeling full longer.
• Low Glycemic Index: Freekeh’s slow-digesting carbohydrates make it ideal for maintaining steady
FOR HEART HEALTH
FOR HEART HEALTH
By Alyssa Ingram
blood sugar levels.
• Packed with Vitamins and Minerals: Including magnesium, iron, zinc, and B vitamins, which support energy production, immunity, and overall health.
• Prebiotic Properties: The high fiber content feeds good gut bacteria, supporting digestive health.
Health Benefits
Supports Weight Management
Freekeh’s combination of protein and fiber helps control appetite, keeping you satisfied and reducing the likelihood of overeating.
Improves Digestive Health
The fiber in freekeh promotes regular bowel movements and feeds beneficial gut bacteria, contributing to a healthier gut microbiome.
Boosts Muscle Recovery
Freekeh’s high protein content makes it an excellent post-workout option, especially for those focused on building or maintaining muscle.
Heart Health
Rich in magnesium and potassium, freekeh supports healthy blood pressure and reduces the risk of cardiovascular issues.
A Grain of the Past, A Food for the Future
Stabilizes Blood Sugar Levels
Freekeh’s low glycemic index and fiber content help regulate blood sugar, making it a smart choice for individuals managing diabetes or insulin resistance.
How to Use Freekeh
Freekeh is as versatile as it is nutritious, fitting seamlessly into a variety of dishes:
• Grain Bowls: Use freekeh as a base for a hearty bowl topped with roasted vegetables, lean protein, and a drizzle of tahini.
• Soups and Stews: Add freekeh to soups for a chewy texture and a nutrient boost.
• Salads: Toss cooked, cooled freekeh with greens, nuts, and a citrus vinaigrette for a fresh, protein-packed salad.
• Side Dish: Replace rice or quinoa with freekeh for a nutty, satisfying side.
• Breakfast Porridge: Simmer freekeh with almond milk and cinnamon for a wholesome start to the day.
A Grain of the Past, A Food for the Future
Freekeh is more than just an ancient grain—it’s a modern superfood with incredible benefits for your health and well-being. Whether you’re looking to add more protein and fiber to your meals or simply explore new flavors, freekeh offers a delicious and nutrient-dense option. Try incorporating this versatile grain into your diet and experience the benefits of eating like the ancients.
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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
production & design
Suzanne Fox
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.
© 2025 Fox Print & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)
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DIY Face Mask with
Green Tea natural beauty
Anti-inflammatory and Antioxidant Skin Care
By Alyssa Ingram
Green tea has long been celebrated for its health benefits, but its advantages go beyond your teacup. Packed with antioxidants, vitamins, and anti-inflammatory properties, green tea is a powerhouse ingredient for skincare. It can help reduce redness, fight free radicals, and rejuvenate your skin, making it an ideal base for DIY face masks. Here’s how you can incorporate green tea into your beauty routine with easy-to-make face masks at home.
Why Green Tea?
Green tea is rich in polyphenols, specifically catechins, which are potent antioxidants that combat free radicals responsible for premature aging. Additionally, its anti-inflammatory properties can soothe irritated or acne-prone skin, while its tannins help reduce puffiness and tighten skin. When applied topically, green tea can:
• Minimize redness and inflammation
• Reduce the appearance of fine lines and wrinkles
• Combat acne-causing bacteria
• Hydrate and nourish skin
Face Mask Recipes
Hydrating Green Tea and Honey Mask
This mask is perfect for dry or irritated skin, combining green tea’s antioxidants with honey’s natural humectant properties.
• Ingredients: 1 green tea bag (steeped and cooled), 1 tablespoon of raw honey
• Instructions: Mix the brewed green tea with honey to form a smooth paste. Apply to clean skin, leave on for 15–20 minutes, then rinse with warm water.
Acne-Fighting Green Tea and Yogurt Mask
This combination calms inflammation and promotes a clear complexion. Yogurt adds lactic acid, which gently exfoliates.
• Ingredients: 2 tablespoons green tea (brewed and cooled), 1 tablespoon plain yogurt
• Instructions: Combine green tea and yogurt. Apply to your face and leave for 10–15 minutes. Rinse with cool water and pat dry.
Anti-Aging Green Tea and Turmeric Mask
Turmeric’s anti-inflammatory properties, paired with green tea, create a mask that
brightens and tightens skin.
• Ingredients: 1 tablespoon green tea powder (matcha works well), a pinch of turmeric, and water to form a paste
• Instructions: Mix ingredients, apply evenly, and let sit for 10–15 minutes. Wash off with lukewarm water.
Tips for Best Results
• Use freshly brewed green tea or matcha for maximum potency.
• Always patch-test before applying a mask to your entire face.
• Incorporate these masks into your routine 1–2 times a week for glowing results.
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Stress Relief
Yoga
YOGA IS A FANTASTIC WAY FOR OLDER COUPLES TO RELIEVE STRESS, IMPROVE FLEXIBILITY, AND SHARE A MOMENT OF MINDFULNESS TOGETHER. HERE ARE THREE SIMPLE AND GENTLE YOGA EXERCISES DESIGNED TO PROMOTE RELAXATION AND STRESS RELIEF. THESE MOVES ARE LOW-IMPACT AND CAN BE MODIFIED AS NEEDED TO ACCOMMODATE DIFFERENT MOBILITY LEVELS.
Seated Meditation with Crossed Legs (Sukhasana)
Purpose: Reduces stress, promotes mindfulness, and calms the nervous system.
How to Perform:
1. Sit on a comfortable surface with your legs crossed. Use a cushion or blanket for support if sitting directly on the floor is uncomfortable.
2. Rest your hands on your knees, palms facing up or down.
3 Close your eyes and take slow, deep breaths, inhaling through the nose and exhaling through the mouth.
4 Focus on your breath or repeat a calming word or phrase silently to yourself.
5 Stay in this position for 2–5 minutes, gradually increasing the time as you feel comfortable.
Basics for Senior Adults
Tip: If sitting cross-legged isn’t feasible, sit on a chair with feet flat on the ground.
Chair Pose with Extended Arms (Utkatasana Variation) Purpose: Strengthens legs, improves posture, and focuses the mind.
How to Perform:
1. Stand with your feet hip-width apart.
2. Lower your body into a squat position as if you’re about to sit in a
By Grant Parker
chair. Go only as low as is comfortable for your knees.
3 Extend your arms straight out in front of you, parallel to the ground, with palms facing down.
4. Keep your back straight and engage your core.
5 Hold for 5–10 breaths, then gently rise back to a standing position. Repeat 3 times.
Tip: If needed, place a chair behind you for support or balance.
Arm Across Body Stretch
Purpose: Loosens shoulder tension and improves flexibility in the upper body.
How to Perform:
1. Stand or sit comfortably.
2. Extend your right arm across your chest at shoulder height.
3 Use your left hand to gently press your right arm toward your body.
4. Hold the stretch for 5–10 breaths, feeling the tension release in your shoulder.
5. Switch sides and repeat with the left arm.
6. Perform the stretch 2–3 times per arm.
Tip: Keep your shoulders relaxed and avoid pulling too hard.
Cobra Pose (Bhujangasana)
Purpose: Stretches the spine, opens the chest, and relieves tension in the back.
How to Perform:
1. Lie face down on a yoga mat with your legs extended and palms flat on the ground beneath your shoulders.
2. Press into your hands and lift your chest off the ground, keeping your elbows slightly bent.
3 Keep your shoulders relaxed and your gaze forward or slightly upward.
4. Hold the pose for 5–10 breaths, then lower yourself back down slowly. Repeat 2–3 times.
Tip: If this pose feels too intense, stay low by lifting only your chest slightly off the mat.
The Struggle is Real The Struggle is Real
The
Older You Get, The Harder it Seems
LOSING WEIGHT CAN BE A STRUGGLE AT ANY AGE, BUT IT CAN BE ESPECIALLY CHALLENGING AS WE GET OLDER. THERE ARE A NUMBER OF FACTORS THAT CAN MAKE IT DIFFICULT TO SHED POUNDS AND MAINTAIN A HEALTHY AS WE GET OLDER.
One reason why it can be hard to lose weight as we age is that our metabolism naturally slows down. Metabolism is the process by which our body converts food into energy, and it tends to slow down as we age due to a decrease in muscle mass and hormone changes. This means that we may not be able to eat as much as we used to without gaining weight.
Another factor that can make it difficult to lose weight is a decrease in physical activity. As we get older, we may be less active due to work and family responsibilities, or we may have physical limitations that make it harder to exercise. Additionally, our bodies may not be as efficient at burning calories as they were when we were younger, so we may need to exercise more to see the same results.
Hormonal changes can also play a role in weight gain. As women enter menopause, they may experience an increase in belly fat due to changes in estrogen levels. In men, testosterone levels tend to decline with age, which
can lead to a decrease in muscle mass and an increase in body fat.
Stress can also contribute to weight gain as we age. Chronic stress can lead to an increase in the hormone cortisol, which can cause weight gain, particularly in the abdominal area. Managing stress through techniques such as meditation, yoga or exercise can help to reduce cortisol levels and promote weight loss.
Diet can play a significant role in weight gain. As we get older, we may be more prone to making unhealthy food choices due to busy schedules or a lack of time to prepare healthy meals. Additionally, our bodies may not be able to process certain foods as efficiently as they did when we were younger, leading to weight gain.
Losing weight at any age can be a challenge, and it seems like the older we get, the more impossible it is, but it isn’t. By making healthy lifestyle choices, such as eating a balanced diet, getting regular exercise and managing stress, it is possible to maintain a healthy weight as we age. It is also important to consult with a healthcare provider for personalized guidance and support. With the right approach, it is possible to achieve and maintain a healthy weight at any age.
By Alyssa Ingram
DIET, STRESS, SLEEP OH MY!
EAT A BALANCED DIET
Focus on consuming a variety of fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods, and try to limit your intake of alcohol.
GET REGULAR EXERCISE
Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. This can include activities such as walking, cycling, swimming, or strength training.
MANAGE STRESS
Chronic stress can lead to weight gain, so it is important to find ways to manage stress through techniques such as meditation, yoga or exercise.
GET ENOUGH SLEEP
Aim for 7-9 hours of sleep per night to help regulate appetite and metabolism.
CONSULT WITH A HEALTHCARE PROVIDER
Your healthcare provider can provide personalized guidance and support to help you achieve and maintain a healthy weight.
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Beet & Orange Salad
By Nellie Palmer
INGREDIENTS
• 2 medium beets, roasted or steamed, peeled, and sliced
• 2 oranges, peeled and segmented
• 3 cups fresh arugula
• ¼ small red onion, thinly sliced
• 2 tablespoons pine nuts, lightly toasted
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste
DIRECTIONS
1. Prepare the Beets
If not pre-cooked, roast or steam the beets until tender. Let them cool, then peel and slice into thin rounds.
2. Toast the Pine Nuts
In a dry skillet over medium heat, toast the pine nuts for 2–3 minutes, stirring frequently until golden brown and fragrant. Set aside to cool.
3. Assemble the Salad Base
Spread the arugula evenly on a large platter or individual plates as the foundation for the salad.
4. Layer the Beets and Oranges
Arrange the beet slices and orange segments on top of the arugula. Alternate them for a visually appealing presentati
5. Add Onion and Pine Nuts
Sprinkle the thinly sliced red onion and toasted pine nuts over the salad for added flavor and texture.
6. Dress the Salad
Drizzle the olive oil and balsamic vinegar evenly over the salad. Season with salt and pepper to taste.
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Walnuts
Walnuts
A Crunchy Snack for Better Circulation
By Alyssa Ingram
When it comes to heart health, walnuts pack a powerful punch. These crunchy, nutrient-dense nuts are not only delicious but also loaded with compounds that support better circulation and overall cardiovascular health. Whether you enjoy them as a snack, sprinkle them on salads, or use them in your favorite recipes, walnuts are a simple and versatile way to boost your heart health.
Why Walnuts Are a Circulation
Superfood
Walnuts stand out among nuts due to their unique nutrient profile. They are rich in:
• Omega-3 Fatty Acids: Specifically alpha-linolenic acid (ALA), a plantbased omega-3 that helps reduce inflammation and improve arterial flexibility.
• L-arginine: An amino acid that supports the production of nitric oxide, a compound that helps blood vessels relax and promotes healthy blood flow.
• Polyphenols: These antioxidants protect against oxidative stress, which can damage blood vessels and impair circulation.
• Magnesium: Essential for
maintaining proper muscle function and promoting the dilation of blood vessels.
• Vitamin E: A potent antioxidant that supports vascular health and reduces the risk of plaque buildup in arteries.
The Circulation Benefits of Walnuts
1. Improved Blood Vessel Function
Studies have shown that regular consumption of walnuts can enhance endothelial function—the ability of blood vessels to dilate and contract efficiently. This leads to better blood flow and reduced strain on the heart.
2. Reduced Inflammation
The anti-inflammatory compounds in walnuts help combat chronic inflammation, which is a major contributor to cardiovascular issues, including poor circulation.
3. Lowered Cholesterol Levels
Walnuts have been shown to decrease LDL (“bad”) cholesterol levels, which can help prevent the buildup of fatty deposits in arteries, allowing blood to flow more freely.
4. Blood Pressure Regulation
The magnesium and potassium in walnuts play a vital role in regulating blood pressure, further supporting healthy circulation.
Easy Ways to Enjoy Walnuts
Incorporating walnuts into your diet is simple and delicious. Try these ideas:
• Snack on a handful of walnuts for an energy-boosting treat.
• Add crushed walnuts to oatmeal, yogurt, or smoothie bowls for added crunch.
• Sprinkle them over salads or roasted vegetables for extra flavor and texture.
• Use walnut butter as a hearthealthy spread on toast or in recipes.
• Include walnuts in baked goods like banana bread or muffins for a nutritious twist.
A Nutty Boost for Your Heart
Walnuts are more than just a tasty snack—they’re a natural way to support better circulation and overall cardiovascular health. With their rich nutrient profile and versatile uses, these powerhouse nuts make it easy to keep your heart and blood vessels in top shape. Add walnuts to your diet today and enjoy the benefits of better blood flow and a healthier heart!
Heart Health For Women
Key Differences and Risks to Be Aware Of
By Grant Parker
HEART DISEASE IS OFTEN THOUGHT OF AS A MAN’S CONDITION, BUT THE REALITY IS THAT IT’S THE LEADING CAUSE OF DEATH FOR WOMEN IN THE UNITED STATES, ACCOUNTING FOR APPROXIMATELY 1 IN EVERY 5 FEMALE DEATHS ANNUALLY. WHILE HEART DISEASE AFFECTS BOTH GENDERS, WOMEN EXPERIENCE IT DIFFERENTLY, WITH UNIQUE SYMPTOMS, RISK FACTORS, AND CHALLENGES IN DIAGNOSIS AND TREATMENT. UNDERSTANDING THESE KEY DIFFERENCES CAN EMPOWER WOMEN TO TAKE PROACTIVE STEPS TO PROTECT THEIR HEART HEALTH.
UNIQUE RISK FACTORS FOR WOMEN
Several factors contribute to heart disease risk in women that may not apply or be as prevalent in men:
• Hormonal Changes: Estrogen offers some protection against heart disease, which is why premenopausal women generally have a lower risk. However, after menopause, estrogen levels drop, increasing the risk of cardiovascular disease significantly.
• Pregnancy-Related Conditions: Complications such as gestational diabetes, preeclampsia, or high blood pressure during pregnancy can increase a woman’s risk of heart disease later in life.
• Autoimmune Diseases: Conditions such as lupus and rheumatoid arthritis, which are more common in women, are associated with increased cardiovascular risk.
• Depression and Stress: Women are more likely than men to experience depression and chronic stress, which can negatively affect heart health by elevating blood pressure and heart rate and making it harder to adopt healthy lifestyle habits.
• Smoking: Women who smoke are at greater risk of heart disease than men who smoke, possibly due to differences in the way tobacco affects the cardiovascular system.
KEY DIFFERENCES IN SYMPTOMS
The symptoms of heart disease and heart attacks in women can differ from the classic symptoms seen in men. While men often experience the well-known “elephant on the chest” sensation, women’s symptoms are typically subtler, which can delay treatment.
COMMON SYMPTOMS IN WOMEN
• Chest pain or discomfort (though not as pronounced as in men)
• Pain or pressure in the neck, jaw, shoulders, or back
• Shortness of breath
• Nausea or vomiting
• Fatigue, which can sometimes be extreme
• Lightheadedness or dizziness
Because these symptoms can mimic other conditions like anxiety or acid reflux, women are more likely to dismiss them or have them misdiagnosed, leading to delays in receiving critical care.
Barriers to Diagnosis and Treatment
Research shows that women often receive less aggressive treatment for heart disease compared to men. They are also more likely to have their symptoms dismissed by healthcare providers. A lack of awareness, both
among women and the medical community, contributes to these disparities.
Additionally, women’s arteries tend to be smaller and more prone to damage than men’s, which can complicate both diagnosis and treatment. Conditions like coronary microvascular disease (MVD), which affects the small blood vessels rather than the large arteries, are more common in women and harder to detect with standard tests.
STEPS TO PROTECT HEART HEALTH
Women can take proactive measures to reduce their risk of heart disease:
• Regular Checkups: Monitor blood pressure, cholesterol levels, and blood sugar regularly.
• Healthy Diet: Focus on heartfriendly foods like fruits, vegetables, whole grains, and lean proteins.
• Exercise: Aim for at least 150 minutes of moderate aerobic activity per week.
• Quit Smoking: Seek support to stop smoking and avoid secondhand smoke.
• Manage Stress: Practice mindfulness, yoga, or other stress-reducing techniques.
• Know Your Numbers: Understand personal risk factors and discuss them with a healthcare provider.
Heart disease is a serious concern for women, but increased awareness of the unique risks and symptoms can lead to earlier detection and better outcomes. By understanding the differences in how heart disease affects women and taking proactive steps to prioritize heart health, women can significantly reduce their risk and lead healthier, longer lives. routine, and seeking support from a healthcare provider, you can shed pounds and achieve a healthy weight.
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HEALTH
AND
THE
Metabolic Balance Kitchen
By Jane Durst-Pulkys, PHD
When Joanne first came to my office, I could see right away how unhappy she was with her health. Hitting menopause early had taken its toll, and it seemed like she was constantly full of aches and pains. She didn’t sleep well and had no energy. Her joy was gone. She was also heavier than she had ever been, and she didn’t know what to eat or what to do. She told me that she had tried all the diet plans out there, lost weight . . . and then put it all right back on. I was her last hope!
As a nutritionist, I had heard versions of this story over and over from women and men searching for an answer to their health woes. Two decades ago (not unlike today) there seemed to be an epidemic of people, young and old, with serious weight issues, searching for strategies or products to lose weight and improve their health. In addition, I had observed that when we feel bad about ourselves, it impacts everything from our mood to our physical functioning. Even looking in the mirror becomes difficult because we don’t see the “old me” that we expect.
Confidence and self-esteem take a major hit— and we feel like we suffer alone, even though we’re far from the only ones who have experienced this.
I wanted to change all that. To help my clients achieve their desired weight and manage their symptoms. To empower, educate, and inspire others and help them look and feel fantastic. It was, and still is, my mission! However, I spent years of my career trying to help clients like Joanne; like many practitioners, I didn’t have the tools yet to help others make real change. But I didn’t give up the hunt. I was searching for a truly scientific program that addressed the real reason that people were having such difficulty losing weight. I knew in my heart that there was something out there.
How I Woke Up to the Power of Real Food
From the moment my little fingers could grip the edge of the kitchen table and I could see what Mom was preparing, food simply fascinated me. With 9 children in our family, there was a lot of it around.
Our cleaning lady’s husband, Mr. Bray, sold fruits and vegetables to the local produce stores. Every Friday, he pulled up in his huge truck in front of our house and we all ran out to see what he had left over. Mom bought it all: bushel baskets of apples, corn, beans, rhubarb, potatoes, and beets and containers overflowing with strawberries, blueberries, raspberries, and bananas. I always took 2 bananas and hid them under my bed—they disappeared very quickly, and I wanted to make sure I’d get my share! The freshness and flavor of this food made me feel vibrant and alive. All 9 of us kids had huge appetites and a lot of energy. We ran from morning to night with incredible vitality. We
stayed on the go and came back to the house only to grab our next meal.
But I don’t mean to give you the impression that we subsisted entirely on whole, fresh foods. I was a kid in the 1960s, when households throughout the world—and especially in the United States and Canada—were increasingly embracing convenience foods that supposedly made life easier. Slowly but surely, these processed foods began slipping into our home: powdered milk, Spam, sugary cereals, Velveeta processed cheese that did not even have to be refrigerated, and, of course, sliced white Wonder Bread. My mom bought 25 loaves of Wonder Bread every week, and each night we would roll the soft slices into balls and pop them into our mouths.
With these new ingredients in our family’s meal rotation, I started packing on the pounds despite my activity level.
When I got to high school, I put myself on a strict diet. Each day for lunch I would take 4 pieces of melba toast, 2 slices of cheese, and an apple. Because my diet had so
few calories and very little fiber, I constantly felt hungry. At one point, I even became totally constipated for over 2 weeks. It was awful.
In those days, we didn’t run to Mom for help. I was an especially independent child and tried to solve my own problems. But finally, I felt so horrible that I confided in her what was going on, and she reluctantly gave me some Ex-Lax to help with my situation. But I knew that using medication was not natural and was not a sustainable solution. It was then that I began to make the connection that what I really needed was to eat more real food!
Metabolic Balance targets the visceral fat by providing a diet designed to lower insulin and balance hormones so that an optimal weight can safely and easily be reached.
Suddenly, my interest in health and nutrition intensified and I wanted to know more about how the body worked.
recognize many of these foods as they are often beige in color: fries, bagels, muffins, chips, cookies, waffles, and many others. Our digestive systems have a very difficult time with that industrial magic. These foods are all high in sugar and unhealthy carbohydrates and thus turn into fat. When sugar intake is too high for prolonged periods of time, our body’s cells try to protect themselves by taking in more glucose; our insulin receptors, which facilitate this process, become negatively impacted. Ultimately, glucose, the fuel for the brain, drops and energy is depleted. This is how insulin resistance can start.
How do you know if you are at risk for metabolic syndrome?
I started out by adding wheat germ to my morning oats and learning how to sprout beans and sunflower seeds, then eventually progressed to planting a vegetable garden, baking my own bread, and making homemade yogurt. I made my own face masks and shampoo, too, using oatmeal and various ingredients from the kitchen. I would store my latest concoction in the refrigerator in a repurposed ReaLemon juice bottle. One night while my mom was fixing dinner, she opened the bottle and poured my homemade shampoo all over the fish. As I heard my name being emphatically called, I sheepishly walked into the kitchen, thinking I had crossed the line. But what happened next surprised me. Mom looked at me and said, “You need to go to university and study nutrition.” My
mother saw much more potential in me than she saw in the poor fish that evening, and it ended up in the compost. But for me, that was a pivotal moment in my life and I decided immediately that I would adopt that as my mission.
Metabolic Syndrome
Metabolic syndrome, a.k.a. insulin resistance, is a serious health problem around the world. The syndrome is actually a cluster of conditions, including type 2 diabetes, high blood pressure, and abnormal cholesterol or triglyceride levels, that occur together and can increase the risk of stroke and heart disease.
What is causing this global problem of metabolic syndrome? It is our diets. We now have four new food groups: fast, fried, junk, and processed. These foods lack water, fiber, enzymes, and life force. You can
Regardless of how tall you are, or even your build, the size of your waist matters. With a waist size of 35 inches and higher for females or 40 inches and higher for males, you will see the signs of metabolic syndrome. Why does waist size matter? It all has to do with visceral fat, which is the fat right behind the belly button. This is the fat that, no matter how hard we try, simply won’t seem to go away. It often gives the body an apple shape, but even in thin people, visceral fat can be dangerous. This fat wraps around organs (the heart, kidneys, pancreas, and liver) and puts out inflammatory cytokines, which ultimately lead to inflammation and interfere with the hormones that regulate appetite, weight, mood, and brain function.
Finding the Answer in Metabolic Balance
The plan was based on healthy food that would make a person feel full and satisfied. And as a practitioner, I was delighted to hear that a client’s medications and health concerns could all be factored into their individualized plan.
I now know what I was missing with Joanne, who was depressed, overweight, and very unhealthy, and I can finally give my clients the tools and strategies to make lasting and effective change. I have seen clients with fatty liver disease who have completely reversed it with a Metabolic Balance program. Others no longer need medications for high blood pressure or other ailments and are able to go off their prescriptions with their doctors’ blessings. I’ve also seen skin cleared, energy returned, and clients looking younger and happier than they ever expected. Some others can finally get pregnant! Each client is different, of course, and not everyone has the same results, but nothing in the world makes me happier than watching my clients finally achieve their goals.
Metabolic Balance is the real deal.
What Is Metabolic Balance and How Does It Work?
3. Insulin is the blood sugar balancing hormone. Elevated levels lead to fat storage.
4. Glucagon blocks insulin and helps to balance blood sugar.
Various things happen when you have high insulin levels. You are permanently hungry and have food cravings. Fat builds up easily in your body. Your ability to burn fat is blocked, and you age faster. Too much insulin increases the creation of triglycerides and blocks their breakdown. High levels of insulin can also rob you of restful sleep because it impairs your melatonin production, which promotes deep sleep.
The Metabolic Balance program is designed to reset your metabolism and balance hormone levels, particularly insulin, to enable your body to reach its optimal weight.
decreased inflammation in your body, and achieved your ideal weight!
Metabolic Balance is a healthy way of life that provides innumerable benefits, including enhanced youthful ness and vitality, and optimal weight and fitness. If you are skeptical, you’re not alone. I cannot count how many times clients have walked through the door after trying (and failing) to lose weight, and wondered if Metabolic Balance was just yet another program that would fail. The public has been bombarded with conflicting information for years, and even the experts cannot seem to agree.
Science
has spoken— and the secret to overall health lies in our hormones!
There are 4 types of hormones that regulate metabolism, and they need to be balanced for optimal health:
1. Ghrelin is the hunger hormone that signals for you to eat.
2. Leptin is the hormone that signals fullness. It’s an appetite suppressant.
Metabolic Balance is based on 2 important assumptions:
1. The human body is capable of producing all the hormones and enzymes it needs for a healthy metabolism.
2. The body has the ability to develop an appetite for foods containing the nutrients that the body needs.
There are 4 phases in the program and 8 rules to follow every day.
Phase 1: Preparation/Detox
The purpose of phase 1 is to encourage the body, gently and safely, to embrace the new foods and way of eating.
Phase 2: Strict Conversion
The aim of the second phase of the program is to take in optimal nutrition to harmonize your metabolism so you can achieve your desired weight.
Phase 3: Relaxed Conversion By the time you reach phase 3, you have reset your metabolism,
Phase 4: Maintenance
It is best to remain on phase 3 for at least 2 weeks before transitioning to phase 4, or maintenance. The goal is to maintain your new state of health by following the 8 rules most of the time and continuing to exercise regularly.
The 8 Rules of Metabolic Balance
1. Eat 3 meals each day
2. After each meal, take a break of 5 to 7 hours (not including sleeping) before your next meal .
3. Don’t allow a single meal to last longer than 1 hour.
4. Always begin each meal with 2 bites of protein.
5. Have only 1 complete protein at each meal and eat 3 different protein groups each day.
6. If possible, do not eat after 9:00 pm.
7. Drink 35 milliliters of water per kilogram of body weight every day, or 1 fluid ounce of water for every 2 pounds of body weight.
8. Eat 1 apple each day as part of a meal.
The Metabolic Balance Diet
is designed to reset your metabolism and balance hormone levels, particularly insulin, to enable your body to reach its optimal weight. There are 4 phases in the program and 8 rules to follow every day.
We know the Metabolic Balance program works—both from research and from what clients report.
Independent studies of the Metabolic Balance nutrition program showed impressive results, including significant improvement in triglyceride levels and cholesterol (both total and LDL and HDL) levels. In one study, 62.5 percent of participants successfully maintained a 5 percent reduction in baseline weight for a period of one year. The level of pain improved significantly across the board.
Board Games Strengthen Bonds While Boosting Brainpower
By Allen Irwin
In today’s fast-paced, technologydriven world, finding ways to spend quality time with family while fostering mental wellness can feel like a challenge. Enter board games—a timeless and fun activity that not only brings families together but also offers cognitive and emotional benefits for kids and adults alike. From enhancing problem-solving skills to encouraging teamwork, the right board games can nurture mental wellness while creating cherished memories. Here are some excellent board games that boost brainpower and strengthen bonds.
Codenames
Best for: Ages 10 and up
This word association game encourages teamwork, critical thinking, and communication. Players divide into teams and try to give or interpret clues to find their team’s “agents” hidden among a grid of words. It’s a great way to improve language skills, enhance creativity, and foster collaboration.
Tips for Family Game Night
Choose Age-Appropriate Games Ensure the game matches your child’s developmental level for maximum engagement.
Encourage Everyone to Participate Make it inclusive by choosing games that appeal to all ages.
Make It Routine: Set aside regular family game nights to create a fun and consistent bonding experience.
Benefits Beyond the Game
Communication: Players practice verbal and nonverbal cues while learning to express themselves.•
Patience and Resilience Losing gracefully and trying again builds emotional strength
Focus and Attention Staying engaged with the game improves concentration.
Family Connection Unplugging from devices and playing together strengthens relationships.
Ticket to Ride
Best for: Ages 8 and up
Perfect for geography buffs, this strategy-based game has players compete to build train routes across a map. Kids learn planning, resource management, and geography, all while having fun. It’s also an excellent choice for teaching patience and decision-making.
Guess Who?
Best for: Ages 6 and up
A classic game of deduction, Guess Who? helps younger children develop logical reasoning and observation skills. It’s a quick and engaging way to practice asking questions, making inferences, and narrowing down possibilities—all essential critical thinking skills.
The Game of Life
Best for: Ages 8 and up
This family favorite teaches kids about decision-making, life goals, and the consequences of their choices in a fun, low-stakes environment. It’s a fantastic way to discuss values, aspirations, and financial literacy while sharing laughs along the way.
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SIGNS OF STRESS HELP YOUR FURBABIES RELAX
By Alicia Ingram
Just like humans, pets can experience stress, and it can affect their health and happiness. Whether it’s a change in routine, loud noises, or unfamiliar visitors, our furry friends can feel anxious or overwhelmed. Recognizing the signs of stress in pets and taking steps to help them relax is crucial for their well-being. Here’s how to identify when your pet is stressed and what you can do to help.
Common Signs of Stress in Pets
Changes in Behavior
One of the most noticeable signs of stress in pets is a change in their usual behavior. Cats may hide or become aloof, while dogs might bark excessively or become clingy.
Aggression or Irritability
Stress can make pets more reactive. They might growl, snap, or hiss, even if they are normally friendly.
Appetite Changes
A stressed pet may eat less or more than usual. Sudden disinterest in food or overeating can be a red flag.
Excessive Grooming or Licking
Pets, especially cats, may groom themselves obsessively as a way to self-soothe. Dogs might lick their paws excessively.
Panting or Drooling
In dogs, stress can manifest as heavy panting or drooling, even when they
aren’t hot or tired.
Destructive Behavior
Chewing furniture, scratching walls, or digging may indicate anxiety, particularly in dogs.
Physical Signs
Dilated pupils, pinned-back ears, tucked tails, or stiff body posture are physical signs that your pet may be stressed.
Changes in Bathroom Habits
Stress can cause accidents in the house, even in well-trained pets, or changes in litter box usage for cats.
How to Help Your Pet Relax
Create a Calm Environment
Provide a quiet, safe space for your pet to retreat to when they feel overwhelmed. This could be a cozy bed in a low-traffic area of your home.
Stick to a Routine
Pets thrive on routine. Try to feed, walk, and play with them at consistent times to reduce anxiety.
Engage in Physical Activity
Exercise is a great way to relieve stress in pets. For dogs, a long walk or a game of fetch can help burn off nervous energy. Cats might enjoy interactive toys like laser pointers or feather wands.
Use Calming Aids
Calming sprays, diffusers, or collars infused with pheromones can
help soothe anxious pets. Speak to your vet about other options like supplements or medications if needed.
Practice Gentle Interaction
Spend time petting and speaking to your furry friend in a calm, soothing voice. Gentle grooming can also help them feel secure and loved.
Minimize Triggers
If you know what stresses your pet, such as loud noises or unfamiliar visitors, take steps to minimize these triggers. For instance, play calming music during storms or fireworks.
When to Seek Professional Help
If your pet’s stress persists or worsens, consult a veterinarian. Chronic stress can lead to serious health issues, so professional guidance may be necessary.
Our pets rely on us to provide a safe and comforting environment. By recognizing the signs of stress and taking proactive steps to help them relax, you can ensure your furry friend leads a happy and healthy life. Remember, a calm pet is a content pet, and their wellbeing contributes to the joy they bring to your home.
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Walnut Crusted
Chicken
By Nellie Palmer
INGREDIENTS
• 2 boneless, skinless chicken breasts
• ½ cup finely chopped walnuts
• 2 tablespoons olive oil
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper
DIRECTIONS
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it.
In a shallow bowl, combine the finely chopped walnuts, salt, and pepper. Mix well to evenly distribute the seasoning.
Brush each chicken breast with olive oil, ensuring an even layer. Press the chicken into the walnut mixture, coating both sides thoroughly. Gently press the walnuts onto the chicken to help them adhere.
Place the walnut-coated chicken breasts on the prepared baking sheet. Bake for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the walnut crust is golden brown. Remove the chicken from the oven and let it rest for 5 minutes before serving. Pair with a side of roasted vegetables or a fresh salad for a complete meal.
mind
By Allen Irwin
As we step into the new year, cultivating a positive mindset has never been more important. One simple but powerful tool to enhance mental well-being is gratitude journaling. By reflecting on what you’re thankful for, you can shift your perspective, boost your mood, and set a tone of optimism for the year ahead. Here’s why gratitude journaling is transformative and how to make it a part of your daily routine.
The Science Behind Gratitude
Gratitude isn’t just a feel-good practice; it’s backed by science. Research shows that regularly expressing gratitude can:
• Reduce Stress and Anxiety: Focusing on positive aspects of life lowers cortisol levels and calms the mind.
• Improve Sleep Quality: Writing about what you’re thankful for before bed helps you wind down and reduces racing thoughts.
• Enhance Relationships: Gratitude fosters connection and appreciation for others, strengthening personal and professional bonds.
• Increase Resilience: Grateful individuals are better equipped to cope with challenges, viewing setbacks as opportunities for growth.
START THE YEAR OFF WITH A POSITIVE MIND BY JOURNALING
• Boost Overall Happiness: By rewiring the brain to focus on positivity, gratitude journaling cultivates a more joyful outlook on life.
How to Start Gratitude Journaling
Gratitude journaling is simple and requires minimal time, but the impact can be profound. Here’s how to get started:
• Choose Your Journal
Select a notebook that inspires you or a digital app designed for journaling. The key is to pick a format that you’ll enjoy using consistently.
• Set a Routine
Dedicate a few minutes each day, ideally in the morning or before bed, to reflect and write. Creating a routine helps make journaling a habit.
• Focus on Specifics
Instead of general statements like “I’m thankful for my family,” dive into details: “I’m thankful for the laughter I shared with my kids at dinner tonight.”
• Aim for Consistency, Not Perfection
It’s okay to have days when gratitude doesn’t flow naturally. Even writing down one thing you’re grateful for can make a difference.
• Use Prompts to Get Inspired
If you’re unsure where to start, try prompts like:
• What made me smile today?
• Who or what brought me comfort this week?
• What challenges have taught me something valuable?
Enhancing the Practice
• Combine Gratitude with Goals: Use your journal to express gratitude for progress toward your goals, even small wins.
• Include Affirmations: Pair gratitude with positive affirmations to reinforce self-worth and optimism.
• Share Your Gratitude: Occasionally, share your gratitude with others through a note, email, or conversation. The key is to pick a format that you’ll enjoy using consistently.
A Gratitude Challenge
Commit to a 30-day gratitude challenge to kick off the year. Each day, write down three things you’re grateful for and reflect on how it shapes your mindset. By the end of the month, you may find that gratitude becomes second nature.
Cultivate resilience, joy, and a deeper appreciation for the world around you. Make gratitude journaling a part of your year, and watch as your outlook—and life—transform for the better.
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healthy destinations
hot springs
and Their Benefits: Relaxation and Circulation Improvement
Hot springs have been treasured for centuries as nature’s spa, offering therapeutic benefits for body and mind. These geothermal pools, rich in minerals such as magnesium, calcium, and sulfur, are renowned for improving circulation, relieving stress, and promoting overall wellness. Whether you’re looking to soothe sore muscles or simply unwind, a visit to a U.S. hot spring can be the perfect health retreat. Let’s explore the benefits of hot springs and three enchanting destinations in the United States to experience their magic.
Benefits of Hot Springs
Improved Circulation: The heat from hot springs dilates blood vessels, increasing blood flow and oxygen delivery throughout the body.
Stress Relief: The soothing warmth and tranquil surroundings of hot springs promote relaxation, easing tension and calming the mind.
Pain Management: Soaking in mineral-rich hot water can reduce joint and muscle pain, making it an excellent option for people with arthritis or chronic pain.
Skin Health: Minerals like sulfur have antimicrobial properties that can benefit conditions like acne, eczema, and psoriasis.
Detoxification: The heat encourages sweating, helping to eliminate toxins and cleanse the body.
Where to Find Hot Springs in the U.S.
Glenwood Hot Springs, Colorado
Nestled in the heart of the Rocky Mountains, Glenwood Hot Springs boasts the world’s largest mineral hot spring pool. The naturally heated water, rich in healing minerals, provides the perfect respite after a day of hiking or skiing.
Hot Springs National Park, Arkansas
Known as the “American Spa,” Hot Springs National Park is a historic destination offering a variety of thermal pools with water temperatures averaging 143°F. Visitors can soak in these rejuvenating waters while exploring the park’s scenic trails and historic bathhouses.
By Allen Irwin
Ojo Caliente Mineral Springs, New MexicoOjo
Caliente is a serene desert oasis featuring geothermal pools infused with minerals like lithium, iron, and arsenic. Surrounded by stunning high desert scenery, this location is perfect for relaxation and renewal.
Plan Your Hot Springs Escape Hot springs offer a unique combination of relaxation and health benefits, providing a natural way to improve circulation, ease pain, and rejuvenate your mind. From the majestic Rockies of Colorado to the historic springs of Arkansas and the tranquil deserts of New Mexico, these U.S. destinations are ideal for a restorative getaway.
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recipe Freekeh Pilaf
INGREDIENTS
• 1 cup freekeh (whole or cracked)
• 2 cups vegetable or chicken broth
• 1 cup frozen peas and diced carrots (mixed)
• 1 cup diced cooked chicken sausage
• 2 tablespoons pine nuts, lightly toasted (optional)
• 2 tablespoons olive oil
• 1 tablespoon Mrs. Dash
• 1 teaspoon vegetable Better Than Boullion
DIRECTIONS
1. Prepare the Freekeh Rinse the freekeh under cold water. In a medium saucepan, heat the olive oil over medium heat.
2. Cook the Sausage
In a skillet over medium heat, saute the pre-cooked diced sausage until brown.
3. Cook the Freekeh
Add the freekeh to the saucepan and stir for 1–2 minutes to lightly toast. Pour in the broth, add a pinch of salt, and bring to a boil. Reduce the heat to low, cover, and simmer for 20–25 minutes (or until the liquid is absorbed)
4. Add Peas and Carrots and Chicken Sausage
In the last 5 minutes of cooking, stir in the frozen peas and carrots. Cover and cook until the vegetables are tender.
5. Fluff and Serve
Remove the saucepan from heat, fluff the pilaf with a fork, and season with additional salt and pepper to taste. Serve warm.