46 minute read
A shift in attitude towards healthcare
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INSPIRE MARCH | APRIL 2017
INSPIRE SEPTEMBER | OCTOBER 2017 Mind, Body & Spirit for Women
Get the " Buzz " on Bee Pollen Volumetrics Weight Loss and Maintenance GEOCACHING The Perfect Blend of Technology & Nature MOVES TO STRENGTHEN YOUR SPINE 6
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ACTRESS, WELLNESS COACH, ENVIRONMENTALIST Alexandra Paul
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INSPIRE HEALTH 1 INSPIRE HEALTH inspirehealthmag.com § #inspirehealthmag Simple Living Fuels Her Environmental Passion DARYL HANNAH 1 INSPIRE HEALTH inspirehealthmag.com § #inspirehealthmag SPORTS REPORTER ShannonSpake
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advertoria template #1 HeadlineText Y ou may have heard of nu tritional yeast, or even tried it, but what exactly are the benefits of this food product? Nutritional yeast is derived from a strain of yeast called Saccharomyces cerevisiae, which comes from sugar cane or beet molasses. The yellow flaky appearance is produced through the heat treat ment process. Although the name may seem unap - pealing, nutritional yeast is a quick, easy and delicious way to add extra nutrition - al value to your meal. Think of nutritional yeast as being a healthier “cheese-like” substitute. This flaky product has a cheesy, nutty flavor that won’t disappoint your taste buds. Anyone can benefit from adding nutrition - al yeast into their daily meal plan, but especially vegetarians or vegans (those who need more animal-based protein and B vitamins). Nutritional yeast is a complete protein, providing 18 amino acids, nine of which are essential amino acids that your body cannot produce. Just two tablespoons provide only 50 calories, 5 grams of carbohydrates, 4 grams of dietary fiber, 0 grams of sugar, 8 grams of protein and 130 percent B12 (B12 is a vitamin typically found in animal-based foods, such as red meat and eggs). If you don’t consume much of these nutrients, nutri - tional yeast would be a great alternative. You can find it at any health food store as well as some grocery stores. BODY COPY 300 WORDS
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WAYS TO GO GREEN AT HOME 5 HEADLINE GOES HERE
2 The average American generates nearly 5 pounds of garbage per day. That’s almost a ton of garbage per person per year. These numbers are twice what they were 50 years ago. And 75 percent of that waste is eligible for recycling, but only 30 percent is actually recycled. BY 1. Call your local recycling agency. Request a receptacle(s) and ask about guidelines and pick-up days. In most cases, aluminum, paper and plastic are all accepted. In some cases, glass is also accepted. Many cities have moved to single-stream recycling, enabling you to store everything together in one bin, and they don’t always require pre-washing anymore. Now, that’s progress! 2. Strategically position your containers. Find a convenient spot for your bin(s). If you have to walk to the garage every time something needs recycling, you might not do it — unless, of course, you’re trying to get in extra steps on your fitness routine. Then it’s a great idea! (You heard it here. Recycling burns calories.) 3. Don’t have a lot of space? Consider mounting bins vertically up a wall to take up less space in a closet or utility room. Or, if it’s convenient, set everything up outside near one of your home’s exterior doors for easy access. Just remember that any receptacle for paper should be lidded, as wet cardboard can clog up the sorting machines at recycling centers. 4. There are three Rs in the slogan “Reduce, Reuse, Recycle.” Most people jump ahead to the last one. You can reduce the need for recycling by using your own canvas grocery bags, cloth napkins and refillable water bottles, and you can reuse items by donating them to charity or breathing new life into them with fresh paint, upholstery or other repair. 5. Purchase goods made from recycled materials. We’ve all seen the recycling logo with three interlocking arrows arranged in a triangle, right? The first arrow represents the collection of recyclables, the second the manufacture of goods from those recyclables and the third the purchase of those recycled goods. It’s called completing the loop. Why not give it a try? WHY? • “I don’t have time.” • “It costs money.” • “If it’s biodegradable, can’t I just throw it away?” • “I’m just one person. What’s the point?” Sound familiar? The fact is conserving our planet takes no longer than a few min utes and no more than a few dollars. Recy cling is the fastest, most effective method of preserving our resources. One person can make a difference because recycling has a ripple effect. Set an example for someone else by getting started today. HOW? INSPIRE HEALTH TEMPLATE Logo and Information or Small verticle Image
INSPIRE HEALTH TEMPLATE 1 By Headline subhead TREATMENT Pharmacologic treatments have their place in the pain management of fibromyalgia, but the best philosophy is to treat the root cause, not just mask the symptoms. Since chronic stress is one of the most common precipitating factors, stress release and relaxation strategies are paramount in the treatment of fibromyalgia. “We should be cau tious about overmedicating patients and keeping them on continued medications. We worry about the side effects. Non-pharmacologic therapies have no risks," states Dr. Mary-Ann Fitzcharles, a rheumatologist at McGill University in Montreal. MIND-BODY THERAPIES such as meditation, massage, yoga and deep-breathing exercises are non-pharma - cologic therapies that can be helpful relaxation techniques for treating fibromyalgia. Interventions such as inten - tional or mindful breathing exercises and movement may decrease anxiety and depression, as well as Fibromyalgia is a dis - order characterized by diffuse pain in the muscles accompa - nied by tender points on various places on the body, such as the neck, shoulders, back, hips and extremi - ties. Patients often describe the pain as a constant dull ache. The condition may be accompanied by fatigue, sleep apnea, restless leg syndrome, abdominal cramping and headaches. increase a sense of well-be - ing, which may dampen the sensation of pain and decrease pain flare-ups. A counselor or therapist can teach strategies for stress management. TAI CHI may also be a helpful intervention. It combines meditation with a series of movements performed in a slow, graceful manner accompanied by deep breathing and relaxation. These movements are thought to move qi, or vital/life force, throughout the body in a smooth and balanced flow along pathways called meridians. Research supports that tai chi increases a sense of calm, peace, stress reduction and quality of life for fibromyalgia patients. For those suffering with fibromyalgia, incorporating relaxation techniques can improve quality of life. Com - mitting to a relaxation routine is a declaration of self-love and self-care. We all should have the courage to love ourselves enough to commit. “Relaxation strategies are paramount in the treatment of fibromyalgia.” BOTTOM HALF IMAGES Large Horizontal or Large Verticle or two Medium verticle BOTTOM HALF IMAGES Large Horizontal or Large Verticle or two Medium verticle BODY COPY 300 WORDS advertorial template #3
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Digestion shuts down when the body is stressed, generating more cortisol and insulin. By Patricia Danflous L VE WHAT YOU EAT, EAT WHAT YOU L VE T here’s a tiger in the room. An angry tiger. And he is ready to attack. Not a very good time to have lunch, is it? “ Do you really think you are going to digest your food, much less lose weight, if you are struggling with an angry tiger?” asks eating specialist Rebecca Moos, MS, LPC, NCC. She frequently uses the tiger battle to illustrate the mental and physiological impact of emotional eating. “Emotional eating is not just about the food choices we make,” Moos explains. “Thoughts about our body and our food, and our ability to relax, to breathe, to enjoy the moment, to be thankful for life with gratitude and pleasure - all of that encom - passes emotional eating. Most issues with food have very little to do with food. Usually, something else is going on that influences metabolic health. Food is merely a symptom used to binge, restrict, control, count, or abstain from in order to respond to stress.” Stress, fear, anxiety, anger, judgment and negative self-talk can literally create a physi - ological stress response in the body, Moos emphasizes. “Digestion shuts down when the body is stressed, generat ing more cortisol and insulin. Those hormones have an undesired effect, signaling the body to store weight, store fat and stop building muscle. We literally change calorie-burning capacity and adjust it downward when we are stressed. You could follow the best weight-loss diet in the world but, if you’re an anxious, stressed person, the power of your mind limits weight-loss.” Don’t allow food to rule your life, Moos advises, en - couraging individuals to relax in the approach to food through mind-body nutrition. “Express gratitude for the good things in life. Focus on everything that works well and reminds you to be happy,” she says. “When we choose to be happy, the body relaxes and we step into the optimum state of metabolic health.” Trained in a psychology of eating program, Moos emphasizes that learning to be aware of a meal, how it tastes, and eating it slowly helps you feel nourished, eliciting a relaxation re - sponse. “Thirty to forty percent of digestive capacity comes from our thoughts and feelings about food,” she says. “Breathe, slow down and change how you think about yourself and food. You will better utilize nutrients for calorie burning, muscle building, energy, and mood improving results.” HEADLINE GOES HERE LARGE VERTICAL IMAGE advertorial template #5 BODY COPY 450 WORDS
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By: Anja Springthorpe W atermelons are not only a refreshing treat on a hot summer day, but also pack a punch when it comes to nutritional value. They contain more than 90% water as well as minerals, vitamins and electrolytes. This unique nutritional profile makes watermelon juice an excellent way to hydrate. In fact, research conducted by the University of Aberdeen Medical School, found that watermelon juice hydrated more effectively compared to water or conventional sports drinks.
Watermelons provide ample nutrition but little calories. One cup contains less than 50 calories, making it a superfood that protects the waistline. According to a study published in The Journal of Nutrition, the amino acid L-citrulline found in watermelons increases fat-burning capacity by 13% and speeds up muscle recovery after workouts. Based on these facts, the juice appears superior for hydration and exercise recovery compared to pricy, sugar-laden sports drinks.
Working out in the sun? Watermelons contain lycopene, a carotenoid protecting from damage by ultraviolet rays and premature aging of the skin. Lycopene reduces inflammation and has been found to protect against heart-disease and cancers.
INSPIRE HEALTH 5 inspirehealthmag.com § #inspirehealthmag super food 90% water as well as minerals, vitamins and electrolytes AD Picking a ripe watermelon may seem daunting, but here are a few simple tricks when choosing a tasty and nutritious treat: • A ripe watermelon feels heavy and provides a deep, hollow sound when tapped. • Another indicator is the color of the underbelly (the part of the watermelon that did not receive much sun during growth). Avoid white patches and look for water- melons with yellow underbellies. • Once you pick your watermelon, consume as quickly as possible and avoid storing cut slices for long periods. Storage significantly reduces levels of lycopene, vitamins and minerals. Kool Kino Eggs Watermelon INSPIRE HEALTH 4 inspirehealthmag.com § #inspirehealthmag issue 36 2018 contents 5 SUPER FOOD Watermelon 8 NATURAL BEAUTY All-Natural Facial Scrubs 10 EXERCISE Find Your Balance 12 HEALTHY BODY Vitamin C 13 RECIPE Vitamin C Smoothie 19 RECIPE Shakshuka 22 RECIPE Tamari Chicken 26 PETS The New Family Pet 28 FEATURE When Your Teen Should and Should Not Get a Nose Job
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KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA Kool Kino Eggs EAT FRESH AD 29 RECIPE Easy Watermelon Cake 30 DISCOVER Healthy Eating on Vacation??? Yes, It Can Be Done! 32 HEALTHY MIND What’s Good For The Heart Is Good For The Brain 34 RECIPE Parmesan Garlic Squash "Fries” 36 FASHION Beach Bound Vertigo 101: THE CAUSES, SYMPTOMS AND TREATMENTS Watermelon AD AD
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exerciseexercise L ife is all about balance. Americans spend too much time balancing work, checkbooks and social lives and too little time working on physical balance— the ability to control body position while moving or stationary.
Balance is the key to all functional movements. It controls posture and allows you to walk, run or bicycle without assistance. Balance is important for injury prevention, joint stability, movement coordination and mental health.
Yoga balance poses align the body’s center of gravity with Earth’s gravitational field, placing the body in equilibrium with a fundamental force of nature. To master a balance pose, one must constantly focus and refocus on the body’s position relative to the environment, thus increasing awareness and bringing equanimity to mind, body and spirit.
Practice yoga balance poses three or more times per week to lengthen and strengthen muscles of the arms, legs and core. Hold each pose for 30 seconds to one-minute. Focus on relaxing the mind and taking deep breaths in through the nose and out through the mouth. Find YOUR BALANCE MOUNTAIN POSE (Tadasana) - The foundation of all yoga poses • Stand with feet together, arms relaxed by sides and palms facing forward. • Let bases of the big toes touch and keep heels slightly apart. • Lift the chest. Gently
pinch the shoulders back. • Engage the core by drawing the navel inward, tipping the pubis upward and the tailbone downward. • Breathe. WARRIOR I (Virabhadrasana I) • From Mountain Pose, take a three- to four-foot step back with the right foot. Keep heels aligned. • Left foot is turned at a 90-degree angle and right foot is flattened at a 30- to 60-degree angle. • Square the hips and shoulders to the front. • Drop the hips down and check that the front knee is bent directly over the ankle to protect the knee joint. • Lift the arms overhead, palms facing each other and eyes forward. • Draw the abdominals in and breathe deeply. • Hold for 30 seconds to one minute. Repeat on other side.
By Courtney Farnet
*Active wear provided by Jill Yoga
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These and more yoga poses at www.inspirehealthmag.com
WARRIOR II (Virabhadrasana II) • From Mountain Pose, step out to the side with the right foot. Drop the heel to flatten the foot at a 15- to 30- degree angle. • Left foot is at a 90-degree angle with the knee directly over the ankle. • Open the hips and shoulders to the side and keep the shoulders directly over the hips. • Reach the arms out, press the shoulders down and feel length and energy through the fingertips. • If able, drop down so the left thigh is parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side. WARRIOR III (Virabhadrasana III) • From Mountain Pose, take a long step back with the right leg into a high lunge position. Keep the right heal lifted and the left knee slightly bent. • Gently lower the torso over the left knee. • Reach both arms overhead and parallel to the floor. Keep palms facing each other. • Begin to lift right leg as the left leg simultaneously straightens. Drive the left supporting heel into the floor, keep the knee soft and engage the core. • Aim to get arms, torso and right leg parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.
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healthy body
By Anja Springthorpe I t is well known that vita- min C is found predominantly in plant foods such as fruits and vegetables. What is less known is that some living organisms can in fact produce their own vitamin C. Because of evolution, we humans and a few other mam- mals, along with some fishes and birds have lost this ability, therefore we must ensure adequate intake of dietary vitamin C.
Vitamin C is essential for health. Without it, immune cells work less efficiently, increasing the risk of viral or bacterial infections. It is needed to produce collagen, the structural component of skin and connective tissue. Lack of sufficient collagen results in loss of skin elasticity and firmness, the main culprits for wrinkles Vitamin C-rich foods are generally low in calories but high in fiber—vital for weight loss. and premature aging. Vitamin C also is a major antioxidant, providing protection from free radicals. Toxins, chemicals and other environmental pollution can lead to high levels of free radicals causing damage to skin cells and other tissues. Researchers found that protection from free radicals reduces the risk of chronic diseases, cancers and cardiovascular diseases.
It does not stop there. Vitamin C also has been associated with weight loss. Vitamin C-rich foods are generally low in calories but high in fiber—vital for weight loss and to produce the amino acid carnitine which enables burning of stored fat for energy production.
Vitamin C deficiency is more common than you think.
AD It’s usually caused by a lack of adequate dietary intake of fresh fruits and vegetables. Smoking and alcohol consumption also significantly reduces vitamin C levels. Signs of vitamin C deficiency include easy bruising, frequent infections, gum disease, slow wound healing or low resistance to stress.
Experts suggest a daily intake of 70-90 mgs of vitamin C per day. This is the equivalent of half a cup of sliced bell pepper, one large orange, two kiwi fruits or one cup of fresh strawberries. While fresh food is always superior, supplements are readily available at relatively low costs. However, keep in mind that some digestive systems can be sensitive to vitamin C supplements. Choose a buffered vitamin C product. These are gentler on the stomach, reducing the risk of diarrhea or nausea. Vitamin C is a major antioxidant, providing protection from free radicals.
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Vitamin C SMOOTHIE recipe
Ingredients ® 1 cup orange juice ® 6 large ice cubes ® 1 cup frozen strawberries ® 1 inch piece of fresh ginger ® ¼ red bell pepper ® 1 TBSP Swerve, Confectioners Sugar Directions Add all ingredients to a high powered blender. Blend for 45 seconds. Enjoy! Serving Size: 1 (418g)
Calories from Fat 10 2% 0% 0% 0% 16% 20% 25% 390% 6% 6% Nutrition Facts Servings 1 Amount Per Serving Calories 170
% Daily Value * Total Fat 1g Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 5mg Total Carbohydrates 48g Dietary Fiber 5g Sugars 28g Protein 3g Vitamin A Vitamin C Calcium Iron
* Percent Daily Values are based on a 2000 calorie diet.
Makes 1 serving
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eat fresh
By Anja Springthorpe Eggs EAT FRESH 18
INSPIRE HEALTH 18 inspirehealthmag.com § #inspirehealthmag INSPIRE HEALTH 18 inspirehealthmag.com § #inspirehealthmag
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INSPIRE HEALTH 19 inspirehealthmag.com § #inspirehealthmag E ggs have been a pantry staple for centuries. Unfortunately, they have been the center of some debate in recent years. While dieticians and nutritionists hail eggs as superfood, others warn of the “high” cholesterol content of the egg yolk. However, recent studies found that elevated cholesterol and risk of heart disease is mainly caused by excessive intake of saturated fats combined with a genetic predisposition. Dietary intake of cholesterol has little impact on blood cholesterol levels. Eggs should not be avoided. In fact, they should be on our plates on a regular basis. An excellent source of lean protein as well as a nutritional powerhouse, eggs provide more than 13 essential nutrients including vitamin B12, Vita- min A and Selenium, which plays a key role in a healthy metabolism. The nutrients are found in the yolks while the whites are mostly protein, which keeps hunger at bay on fewer calories. Regular consumption of eggs for breakfast can aid weight-loss and weight management.
To get the most nutrition from egg dishes, opt for fresh, pasture-raised eggs. Free-roaming chickens feeding on grass, insects and seeds gain optimal nutrition which translates into better quality eggs. Compared to mass-produced supermarket eggs, fresh, farm eggs are nutritionally superior as well as better for the environ- ment and free of animal cruelty. If you are not lucky AD enough to raise your own chickens, find a local farm or farmers market to purchase your eggs. Compared to meat, they are a considerably cheaper source of protein, so it is worth spending a little extra to get fresher, tastier eggs while also boosting your intake of essential nutrients. Poached, baked or boiled eggs are healthiest options because frying and scrambling increases saturated fat content. Contrary to common opinion, eggs are more than breakfast food. A couple of boiled eggs in the fridge make a quick, healthy snack. Many Moroccan tagine dishes use baked eggs instead of meat, making this "eat fresh favorite" a healthy and satisfying mid- week dinner. Visit healthline. com for 6 Reasons Why Eggs are the Healthiest Food on the Planet! Ingredients ® 3 tablespoons olive oil ® 1 medium red onion, sliced ® 1 bell pepper (red or orange), thinly sliced ® 1 Bird’s eye chili pepper, finely sliced ® 2 cloves garlic, crushed ® 1 tablespoon paprika powder ® 2 teaspoons ground cumin ® 1 large can crushed tomatoes ® Salt and pepper ® 8 eggs Directions: In a large skillet, heat olive oil. Add onion, pepper and chili until vegetables soften. Add garlic, paprika SHAKSHUKA EGGS IN SPICY TOMATO SAUCE and cumin. Cook until fragrant, about 2 minutes. Add tomatoes, salt and pepper to taste and simmer for 10 minutes. Using a large spoon or ladle, make a small well on the side of the pan and break one egg into the well. Repeat with remaining seven eggs. Carefully spoon a little of the sauce over each egg. Simmer mixture on lowest heat until eggs are set but still runny, about 8 minutes. Add some additional salt and pepper if desired and serve with crusty bread. Total time: 35 minutes Serves: 4 eggs provide more than 13 essential nutrients AD
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pets INSPIRE HEALTH 2 T here are hundreds of chicken jokes and riddles laying around and cracking people up. But there’s no laughing about it when it comes to raising chickens in your backyard. Choosing a chicken as a family pet is chic, trendy, productive and egg-citing! Imagine the benefits and fun in cooking with eggs less than a few hours old. Wouldn’t one of those creatively constructed chicken coops add some distinction to your yard?
Hatching chicks, raising chickens and gathering eggs is a good, interactive introduction to urban farming that also provides an educational experience for the family. Lessons in responsibility come with raising chickens, too. You will be collecting eggs daily and cleaning the waste on a regular basis.
So, what comes first, the chicken or the egg?
Let’s start with incubating fertilized eggs to hatch. If you don’t have any chickens or a rooster yet, visit a hatchery or search for fertilized eggs online. You will need an incubator, preferably one with a turning feature or a brooding hen who will keep the eggs warm. The incubation process takes 21 days before the baby chicks peck their way through the shell. Within three or four hours after hatching, the newborn chicks will be fuzzy, dry and ready to move on to a brooder, a heated enclosure, for about six weeks. A cardboard box, heat lamp and shavings may be all you need for an effective brooder.
While the baby chicks are growing, concentrate on getting their next home ready. Design and build your own coop or buy one already assembled. As the backyard chicken craze continues to expand, there are an increasing number of coop designs. It's important to do your homework first. Use these tips to get started. 1. Research the laws in your area. Many communities have rules against or guidelines for keeping chickens. It’s AD important to be fully informed before you take on any expenses or, for that matter, chickens. (Pro Tip: The presence of roosters is often prohibited.) 2. Decide on your number of feathered friends because each chicken requires a minimum of four square feet of living space if they roam during the day and at least 10 square feet if they are always confined. Water and feeder accessories should sit about 8 inches above the ground. 3. Design your coop. A perfect opportunity to create something uniquely Why did the chicken cross the road? You don’t have to think twice to answer that age-old riddle, do you? More than likely that’s the first riddle you remember learning. FAMILY PET By Patricia Danflous The New AD
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pl icated. Using one of the countless, free blueprints available online and a few household scraps, you can build your coop for often less than $100. 4. Keep your chickens healthy. Insulate and ventilate the henhouse to keep everything inside warm and fresh. And be sure your structure is human-friendly with access doors and/or drawers so you can get in there to clean it thoroughly. 5. Keep your chickens happy. Include ample perching areas for roosting and nesting boxes for egg production. Provide a dust bathing area where they can dig holes and dust themselves with dirt to control external parasites. For tamer pets, visit with them often. 6. Keep your chickens safe. Elevate the facility and choose quality latches to keep predators out. (Pro Tip: Before use, your coop can be tested for security by leaving raw meat locked within it a few nights to determine if intruders can break in.)
There is much more to learn about incubating and raising chickens as well as making sure that you have considered health concerns for your family. Detailed information is available from the USDA, local hatcheries, and web sites such as mypetchicken.com. If you’re raising chickens in cold climates, you know that keeping water in open areas from freezing can be a problem. The solution? Put a few ping pong balls in the water. The slightest breeze will blow them around and create waves in the water to keep ice from forming.
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INSPIRE HEALTH 35 cover story
KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA Kool Kino Y oga is introspective. It forces us to look inward, to linger and meditate upon our thoughts, emotions, weaknesses and strengths. And while doing so, our inner radiance glows brighter, eventually mending internal and external conflicts.
When Miami-native Kino MacGregor practiced yoga for the first time at 19 years old, something sparked.
“When I finished my first yoga class, a deep feeling of peace washed over me. After that I knew I wanted to keep practicing,” MacGregor said. She dove head-first into it, reading books and practicing techniques on her own. It wasn’t until several years later, when she joined her first Ashtanga class, that MacGregor found her calling.
“It was out of a period of deep searching that I decided to dedicate myself to the practice of yoga,” particularly Ashtanga yoga. Since then, MacGregor has authored four yoga books, opened the Miami Life Center (a holistic health Miami native Kino MacGregor creates a beautiful, successful career from her passion, love and commitment to the practice of Ashtanga yoga. By Chad Ruiz and yoga studio) and most impressively, received her certification to teach Ashtanga from its founder, teacher Sri. K. Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India. “Within a year of Ashtanga yoga practice I was traveling to India to meet Sri K. Pattabhi Jois, Guruji, and it was really this meeting that changed the course of my life,” MacGregor said. With less than 100 certified Ashtanga yoga instructors in the U.S., and even fewer receiving certifications from Guruji, MacGregor is elite. What’s so special about Ashtanga yoga?
According to the Yoga Journal, it’s physically demanding and generates “an internal heat designed to purify the body” as you quickly change between poses. Yes, it strengthens the core and tones your muscles but MacGregor focuses on the deeper benefits of yoga. “Yoga has the potential to establish health in the physical body, healing in the emotional body and high levels of awareness in the spiritual body. Each individual posture has documented positive impacts on overall health and well-being and yoga poses can in fact be used therapeutically.”
MacGregor knows firsthand the healing power of yoga. “Depression has been my biggest medical roadblock. I’ve struggled through periods of depression since I was nine years old,” she said. “The practice gave me the foundation of a calm and clear mind. Meditation, yoga, a good therapist and a daily connection to God are my keys to healing depression.” Yoga for Beginners
If you’re trying out yoga for the first time, MacGregor says to “start where you are” and focus your thoughts “on the inner experience.” “While the physical poses of yoga are the foundation, they are not, in fact, the goal,” she said. “You have to learn to believe in yourself and your own sense of worthiness. As 20
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you commit to taking the practice into your life with as little as five minutes a day, you will feel the essential nature of your spirit infusing every moment of your life.”
MacGregor believes with regular practice, you’ll begin to “feel renewed, restored and reborn.” The first step is to believe you can do it. “When I was younger, I never believed I could do it, that is, live my dreams. But looking back now, I can see all I was missing was faith. If you have faith, then the world changes.” Healing Power of Yoga
In addition to the internal healing provided by yoga, the practice has nu- merous physical advantages too. There are copious types of yoga exercises, but most, if not all, concentrate on breathing, meditating and contorting your body into various postures. These actions, according to the American Osteopathic Association (AOA), stretch and flex muscle groups and aid the “body’s natural tendency toward health and self-healing.”
“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” stated Natalie Nevins, Doctor of Osteopathic Medicine, a board-certified osteopathic family physician and a certified Kundalini yoga instructor. Yoga also protects against injury, improves cardio and circulatory health, sheds excess fat, increases muscle strength and flexibility, improves breathing and maintains a healthy metabolism.
Additionally, the government-backed National Center for Complementary and Integrative Health (NCCIH) reported that one “study of 90 people with chronic low-back pain found that participants who practiced lyengar yoga had significantly less disability, pain and depression after six months.” And another study funded by NCCIH involving several hundred adults “suggested that 12 weekly yoga classes resulted in better function than usual medical care.” “Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind,” states the AOA. Dr. Nevins reaffirms MacGregor’s healing message, stating that “regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.” MacGregor says Ashtanga yoga is a powerful blend of movement, poses and breathing. “Every practice is built on the unique synergy between breath, posture and focal point. My personal style of teaching is about empowerment. Without my daily discipline, meaning, without getting on the mat and practicing every day, there is no way I could be the person that I am.”
Ashtanga is so powerful, MacGregor says, that when performed correctly and religiously, it can replace your other exercise routines.
MacGregor plans to continue teaching her students and her one-million-plus social media followers how they too can use yoga to change their lives.
INSPIRE HEALTH 20 inspirehealthmag.com § #inspirehealthmag I always say that when you practice yoga, you can change your world one breath at a time.
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INSPIRE HEALTH 28 inspirehealthmag.com § #inspirehealthmag feature Y oung people love their nose jobs. In fact, rhinoplasty is far and away the No. 1 cosmetic-surgical procedure performed for patients who are ages 13 to 19, according to the American Society of Plastic Surgeons. Teenagers aren’t the only ones intrigued by the idea of changing the way their noses look, though. It’s also in the top five procedures for people of all ages.
But that said, is a nose job right for everyone who wants one? Not necessarily, says Dr. Deepak Raj Dugar (www.scarlessnose.com), a world-renowned Beverly Hills plastic surgeon who specializes in the Scarless Nose™, or closed rhinoplasty, procedure that leaves no sign of an incision.
“Sometimes I tell patients, ‘Your nose looks great with your face. Don’t touch it,'" Dugar says.
Other than the “everything looks fine, why mess with it” message, he says a few considerations to take into account before deciding on a nose job include:
•Nasal maturity. Although young patients might want rhinoplasty, Dugar says it’s important to wait until the nose is ready. “You don’t want to have surgery and then the nose continues to grow later,” he said. Generally, when someone reaches about age 15, the nose cartilage and bones are mature.
• Emotional maturity. It’s important that the patient understands the implications of the surgery and understands the risk and purpose as well, Dugar says. “If they do understand those things, then they are ready to move ahead with the surgery,” he said. “But if they don’t have a good understanding, perhaps they should wait.” • Realistic expectations. Patients need to realize what can and can’t be done with a nose job, and what they should expect to see in the mirror when the surgery and the recovery time are over. “When the patient thinks you By Cathy K. Hayes WHEN YOUR TEEN SHOULD AND SHOULD NOT Get A Nose Job
ABOUT DEEPAK RAJ DUGAR, M.D. Dr. Deepak Raj Dugar (www.scarlessnose.com) is a world-renowned, Beverly Hills plastic surgeon. Referred to as the “Celeb Scarless Rhinoplasty Plastic Surgeon” by E! News, he has become famous for his Scarless Nose ™
(closed rhinoplasty) technique and his non-surgical approach to the face and body. He has served as a medical contributor and advisor to E! News, Sirius XM Radio, Huffington Post and ABC News regarding cosmetic procedures used by Holly- wood celebrities. His research in the medical field has been published in peer-reviewed journals and he continues to lecture and teach at national medical conferences around the country. are delivering one thing and the surgeon thinks he or she is delivering another, that’s when most problems happen,” Dugar said. • Body dysmorphia. About one in 50 people suffer from body dysmorphic disorder, a psychiatric condition that causes them to agonize constantly over real or perceived flaws with their bodies, according to the Anxiety and Depression Association of America. Dugar says nearly everyone has such concerns at some time, but people with body dysmorphia can’t shake their negative feelings, and plastic surgeons need to counsel them. If someone’s problem with their appearance is strictly psychological, cosmetic surgery isn’t going to solve things and they sometimes end up getting repeat surgeries. “When I see people who keep getting surgery after surgery,” he said, “I feel bad for them because they are being abused by these unethical surgeons who are money hungry and just operating for cash.”
Dugar has one additional piece of advice. He says plastic surgeons often concentrate on specific procedures, so anyone considering cosmetic surgery should seek a surgeon whose experience lies in the procedure they desire.
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Ingredients ® 1 Seedless watermelon ® Berries and mint for decoration Directions Cut the ends off the watermelon. Stand on one end. Take a large knife and cut a circle out of the center - make sure your knife is straight. Remove the rind. Trim your watermelon cake to the right size and roundness. Top with berries and mint. Display on a cake stand. Easy WATERMELON CAKE
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INSPIRE HEALTH 37 INSPIRE HEALTH 6 inspirehealthmag.com § #inspirehealthmag editor’s letter Find us online! www.inspirehealthmag.com The information contained in Inspire Health is intended for entertainment 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. V9 INSPIRE Staff Executive Publishers HAL G. FOX & SUZANNE FOX Managing Editor Suzanne Fox Copy Editor Chad Ruiz Contributing Writers Courtney Farnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz
*Active wear on page10 provided by Jill Yoga Balance—what a great topic for this issue of Inspire Health. It seems today we have more help than ever to create balance in our lives: apps, webinars, seminars, life coaches. But still, it seems there is just not enough time to get it all done. I’m sure there are moms out there with super powers who find the time to accomplish everything, but for myself, it’s difficult.
I hope this issue of Inspire Health inspires you to find balance in many ways. Brew yourself some green tea and read how Kino MacGregor inspires health and balance through yoga. Let Courtney show you a few poses that improve balance. Anja, our nutritionist, reveals how eating for a healthy heart balances a healthy mind.
Once you have taken a minute to relax and read about balance, I know you will be encouraged to balance your own life. Start with an app, a webinar, an event or, like myself, find a life coach. The first thing we worked on was, you guessed it, balance. There must be something to it, right?
May you find balance, peace and joy. Balance your kids’ activities. Balance your diet with exercise. Balance your work and home schedules. Feed your kids a balanced breakfast. Eat a balanced meal. Balance your checkbook. “Balance, peace and joy are the fruit of a successful life. It starts with recognizing your talents and finding ways to serve others by using them.” —Thomas Kinkade Suzanne Fox
© 2018 Jumpstart Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com) Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas EXERCISE SPREAD Photography Richard Vallon with Orleans Image Consulting 6
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8inspirehealthmag.com § #inspirehealthmag By Anja Springthorpe
AD F acial exfoliating is the removal of dead skin cells, resulting in a fresh and glowing complexion. If you suffer from sensitive skin, exfoliating with commerical facial scrubs can leave you with irritated, raw-looking patches. Many commercial scrubs contain industrially-produced microbeads. These small plastic particles may be too harsh for delicate facial skin. They also have been found to accumulate in the oceans, posing a real environmental problem. While leading skin care companies now replace microbeads with more sustainable options, making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals or gritty scrubs.
You don’t have to look far to find the right ingredients to make your own facial scrub. In fact, your kitchen is likely to provide several suitable exfoliators.
Baking soda, sugar, coffee, oatmeal and sea salt are common ingredients in homemade scrubs. Mixed with olive oil, coconut oil or honey, these scrubs can be part of your daily routine, leaving you with soft, fresh looking skin. Very sensitive skin can be exfoliated using ground oatmeal mixed with kefir or organic honey. A scrub made with ground coffee powder and coconut oil will leave your face glowing. Ground eggshells also provide a good base for an exfoliator. Bake eggshells for five minutes at 400 degrees Fahrenheit, grind in a coffee-grinder and mix with an oil of your choice, honey or natural yogurt.
Exfoliating creates a healthy skin tone, smaller pores, improves absorption of creams and helps smooth makeup coverage. A scrub made with ground coffee powder and coconut oil will leave your face glowing ALL-NATURAL FACIAL Scrubs RELAXING LAVENDER FACIAL SCRUB Ingredients • 1 cup brown sugar • ½ cup coconut oil • 5 drops lavender essential oil • 2 teaspoons organic raw honey Directions
Combine all ingredients in an airtight container. The facial scrub can be stored for up to 1 month. Use 1 teaspoon to scrub face, rinse with warm water. Making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals. INSPIRE HEALTH AD
INSPIRE HEALTH 14 inspirehealthmag.com § #inspirehealthmag local article or advertorial
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inspirehealthmag.com § #inspirehealthmag INSPIRE HEALTH 16 wellness WHAT CAUSES VERTIGO? Typically, the disorder is brought on by an inner ear problem such as Meniere's disease or BPPV (benign paroxysmal positional vertigo, which occurs when tiny calcium particles get displaced in the ear canal) but it can also result from an injury, stroke, tumor or as a medication side effect. By Michele Robert Poche Vertigo 101 THE CAUSES,SYMPTOMS AND TREATMENTS Vertigo is the feeling of motion, spinning and tilting in the absence of any movement. Although it can be quite debilitating, this compromised balance condition is actually quite common and can usually be resolved quickly and easily.
WHAT ARE THE TREATMENTS? Time. Sometimes the body adapts to the inner ear changes and the problem subsides. Physical therapy. Vestibular rehabilitation helps train your other senses to compensate. The Epley Maneuver. For BPPV specifically, the American Academy of Neurology recommends this exercise to assist in relocating the displaced particles in the ear canal. It is often performed by a medical doctor. Video demonstrations can be found on YouTube.com. Medication. Indirect remedies are available to address issues such as inflammation that can cause vertigo or nausea that can result from it. Home remedies can be found at health.facty.com. Surgery. When vertigo is caused by injury or a tumor, more aggressive methods are needed. CAN VERTIGO BE PREVENTED? It’s difficult to prevent but some repeat sufferers have
AD WHAT ARE THE SYMPTOMS? • spinning • swaying • loss of balance, particularly when the head changes position • nausea • vomiting • nystagmus (abnormal, jerky eye movements) loss of balance when head changes position reported success by using allergy medications and nasal sprays to keep the Eustachian tube and all other passages clear. 14 15 16 AD
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Ingredients ® 2 tablespoons coconut oil ® 2 pounds boneless, skinless chicken thighs, cut into bite sized pieces ® ½ teaspoon fine sea salt ® ½ cup chicken bone broth ® ¹⁄ 3 cup Swerve Confectioners Sugar ® ¼ cup tomato sauce ® ¹⁄ 3 cup coconut aminos or wheat-free tamari ® 1 tablespoon coconut vinegar or apple cider vinegar ® ¾ teaspoon crushed red pepper flakes ® ¼ teaspoon grated fresh ginger ® 1 clove garlic, smashed to a paste ® Scallions, sliced on the diagonal, for garnish ® Sesame seeds, for garnish Directions Heat the oil in a large wok or castiron skillet over medium-high heat. Wash and pat chicken dry with a paper towel. Season well on all sides with salt.
Makes 4 servings. Place chicken in the wok and stirfry on all sides until light golden brown, about 4 minutes. Remove chicken and set aside. Add the broth, Swerve, tomato sauce, coconut aminos, vinegar, red pepper flakes, ginger, and garlic to the wok and whisk to combine. Simmer until reduced and thickened, about 10 minutes. Return chicken to the wok and simmer 5 to 10 minutes, until sauce is thickened and chicken is warmed through. Garnish with scallions and sesame seeds and serve over fried rice, if desired. Store in an airtight container in the refrigerator for up to 4 days. To reheat, place in a lightly greased skillet over medium heat for 5 minutes, stirring occasionally, or until heated through. recipe
Chicken T amari
INSPIRE HEALTH 22 inspirehealthmag.com § #inspirehealthmag INSPIRE HEALTH 22 inspirehealthmag.com § #inspirehealthmag
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INSPIRE HEALTH 23 By Headline subhead
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SMALL HORIZONTAL IMAGE SMALL HORIZONTAL IMAGE SMALL VERTICAL IMAGE CUT LINES
INSPIRE HEALTH 24 inspirehealthmag.com § #inspirehealthmag BODY COPY 350 WORDS
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Love having bananas for breakfast? Keep them from ripening too quickly in your hotel room with this handy, little trick. Break them apart carefully and wrap each stem individually with plastic wrap to hinder the release of ethylene gas. It can help them last as much as five days longer. By Michele Robert Poche Allow one daily splurge. Strolling through Paris? Indulge in a crepe. Visiting the Big Apple? Grab a New York slice. Be realistic so you don’t crash and burn. ON VACATION? Customize your order. “Hold the cheese,” “on the side” and “mustard instead of mayo” are your new best friends. Use them often. Healthy Eating Ye s,IT CAN BE DONE! If a hotel offers free breakfast, call ahead to make sure it is healthy fare.
INSPIRE HEALTH 30 inspirehealthmag.com § #inspirehealthmag VACATIONS. They expand our experiences and broaden our horizons. Unfortunately, that’s not all they expand and broaden. What is it about traveling that makes us abandon our healthy lifestyle and eating habits? Let’s take a look at a few ways we can better stay on track. Halve your meals. Share an entrée or order a kid's portion. Or box half your meal for later the second it arrives. Drink water. Aim to drink half of your weight (in pounds) in ounces of water. Ex. if you weigh 150 pounds, drink 75 ounces of water daily. Five a day rule. Make getting five daily servings of fruits and vegetables the top priority. You’ll displace some of your other eating and get the vitamins, nutrients and fiber you need. Plan ahead. Previewing restaurant menus and “calorie tracking” with apps like MyFitnessPal helps avoid making bad decisions in the moment.
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INSPIRE HEALTH 32 inspirehealthmag.com § #inspirehealthmag W ith an ever-growing older population, the prevalence of dementia and Alzheimer’s disease is rising. These conditions have a profound impact on quality of life and experts are eager to identify how to prevent onset of cognitive decline. The brain is fundamentally difficult to study and much of its functions remain a mystery. However, data indicates that dietary and lifestyle factors that prevent heart disease also reduce the risk of diseases of the brain.
The brain is a powerful organ that requires sufficient oxygen and nutrients. At any given moment, our brain holds around 20 percent of our total blood volume which verifies the need for a strong heart and healthy blood vessels. EAT SMART It is well documented that consuming vegetables, whole grains, lean protein and unsaturated fats such as olive oil protects heart health. Avoiding sugar and saturated fat while eating less processed foods further reduces our risk of disease. In a nutshell, this eating pattern is comparable with the traditional Mediterranean diet, which focuses on healthy ingredients and preparation rather than reducing portions or counting calories. Studies confirm that the adherence to this diet also reduces the risk of cognitive decline. Go to Mediterranean Diet for Heart Health at www.mayoclinic.org. EXERCISE To keep blood vessels strong and healthy, exercise is a must. Aerobic exercise raises the heart rate, keeping heart muscles strong and powerful. Exercise also triggers the release of antiinflammatory substances that protect the brain from damage. AVOID STRESS Stress has long been recognized as a major culprit for heart disease. Research found that stress also has profound impacts on brain health. Stress triggers a cascade of hormonal activity in the brain. Long-term exposure to these stress hormones is associated with mental decline and increased risk of disease. healthy mind
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