Inspire Health 47

INSPIRE MAY | JUNE 2020

Empowering Natural Living

How to Eat Your Way to YOUTHFUL SKIN HOW TO TALK TO YOUR CHILD ABOUT

Emotions

4 Mindfulness Meditations To Break Your Addiction To

CODEPENDENT RELATIONSHIPS

BRING A

JOYFUL HEART

INTO A WILD WORLD

INSPIRE HEALTH

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contents issue 47

2020

20 BRING A

34

5 SUPER FOOD Ginger

7 GARDENING

Seeking Groundcover?

Think Herbs

8 NATURAL BEAUTY

How to Eat Your Way to Youthful Skin

10 EXERCISE

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Why Walking is the Best Exercise

12 FEATURE

Forget About Memory Loss

14 RECIPE

18

Chocolate Peanut Butter Bananas

JOYFUL HEART

INTO A WILD WORLD 16 EAT FRESH

Health Benefits of Pineapple

24 RECIPE

Chicken Cucumber Avocado Salad

26 HEALTHY BODY

It's All in Your Head: How Stress is Affecting Your Weight Loss Plan

28 DISCOVER

Five Tips for Healthy Air Travel

30 MIGHTY KIDS

How to Talk to Your Child About Emotions

32 HEALTHY DESTINATIONS Wellness Retreat, Girls Trip!

34 HEALTHY MIND

4 Mindfulness Meditations to Break Your Addiction to Codependent Relationships

36 FASHION

It’s 2020, Let’s Get That Swimwear Game Right!

38 RECIPE

Penné Pasta with Sausage

RHEUMATOID ARTHRITIS

super food

Ginger

By Kristy Podruchny

STAYING HEALTHY REQUIRES SOME ROUTINE AND CONSISTENCY. DEVELOPING A HABIT OF BRINGING GINGER INTO YOUR LIFE IS A HELPFUL CONSIDERATION FOR PREVENTING AND TREATING ILLNESS.

G

inger has enough health benefits and spice to catch the attention of chefs and researchers.

Humans have been using ginger to treat various ailments from nausea to arthritis for thousands of years. After learning about all the health benefits this super food offers, you’ll want to incorporate ginger into family meals and make ginger tea daily. Ginger is also great in poke bowls or in a salad dressing for an extra kick.

Many of the bioactive compounds found in ginger have antioxidant properties that fight damaging free radicals. Gingerols and shogaols are two bioactive compounds found in ginger. More gingerols are found in fresh ginger than dried, but the shogaols present in dried make up for

that loss—so either form is beneficial.

Ginger can be used to alleviate nausea, control pain and inflammation, fight viruses, help control blood sugar and has been studied for its potential to prevent cancer. Entire books can be written on the health benefits contained in this popular spice.

People with rheumatoid arthritis (RA) can look to ginger’s antiinflammatory properties to help battle pain and inflammation from the condition. A study published in the journal “Arthritis” concluded that though further studies are needed, there is enough evidence to suggest that ginger can help stop the progression of RA and possibly reverse damage. A noninvasive RA treatment with no side effects?

Ginger truly is a super food!

People with rheumatoid arthritis (RA) can look to ginger’s anti-inflammatory properties to help battle pain and inflammation As if ginger hasn’t done enough for us, it has the potential to help our brains, too. A 2020 study published in “Journal of Pharmaceutical and Biomedical Analysis” found that gingerols and shogaols are able to cross the blood-brain barrier (BBB). This is big news! The research suggests that ginger’s health benefits can cross the BBB to help treat anxiety, Alzheimer’s disease, Parkinson’s disease and epilepsy.

Staying healthy requires some routine and consistency. Developing a habit of bringing ginger into your life is a helpful consideration for preventing and treating illness. Grate some fresh ginger, cut a lemon and add hot water to your favorite mug for a spicy tea. Breathe and enjoy your natural medicine.

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editor’s letter M A G A Z I N E executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

copy editor Chad Ruiz

contributing writers Stefanie Ady Amber Marie Arevalos J. Cole Beverly Conyers Patricia Danflous Samantha Harrison Jenni Jacobsen Heather Maxey Shirin Mehdi Crissie Mergogey Kristy Podruchny Towny Robinson D. B. Virago

Just Breathe

When May rolls around and you realize that you did NOT stick to your new healthy eating program and it’s swimsuit time, what do you do?

Just Breathe.

Rome wasn’t built in a day and healthy lifestyle changes take time. That’s where Inspire Health Magazine comes in to play.

Now, take your magazine, grab a cup of ginger tea, read and…breathe.

Let your mind take you on a journey through natural living and new healthy ideas to keep you young, active and most of all, happy in your own skin.

Let Laurie Warren show you how to create a food lifestyle that is sustainable and most important, enjoyable.

Have a family member with memory issues? Read about the all natural solution by Towny Robinson.

Learn how pineapple is going to help you with your arthritis. Discover the secrets of ginger, the super food that combats arthritis. Not only is it good for your stomach, it’s helping with joint pain. I know that I’m going to put it in EVERYTHING! So, breathe, live, play and read Inspire Health and just maybe, it will inspire a lifestyle change.

Suzanne

cover photo by Wendy Yalom

art design

Tra Pham production

Claire Thomas The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V2

© 2020 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

Find us online!

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gardening

Seeking Groundcover?

Think Herbs

P

By Kristy Podruchny

lanting herbs in your garden can not only spice up your plate, they can be used as excellent groundcover. Why not grow a beautiful garden that’s also edible?

If you have a spot in your yard available that gets full sun, these herbs will be delighted to grow there.You might get inspired to make a pizza or perhaps a cup of tea.

Oregano Creeping oregano is an aromatic perennial that grows up to 6 inches and will gift you seasonally with small white flowers. Feel free to prune your oregano down to whatever height you’d like—it’s hardy and doesn’t mind the trim. Take care not to overwater.

Thyme Creeping thyme also thrives in a warm climate with full sun and doesn’t require frequent watering. Its stunning purple flowers will look wonderful between stepping stones and anywhere else you’d like to add a pop of low-maintenance color.You can also keep creeping thyme to 2 inches high, though it can stretch up to 10 inches if left to its own devices!

Rosemary Rosemary would complete this low-maintenance Italian herb garden. The same rules for sun and water apply to creeping rosemary. Well-drained sandy soil will keep this herb content to spread through your garden.You’ll love its delicate, light purple bloom.

Chamomile The apple-scented Roman chamomile will add a touch of enchantment to your garden with its white petals accented by a yellow center. This relaxing herb will grow in full to partial sun and can grow up to 12 inches.

You can let the soil go dry before watering, but give it a bit of extra water after a hot day.

Mint Do you have a shady spot that needs groundcover?

Consider planting mint. Corsican mint, also known as creeping mint, makes a thick mat that can handle foot traffic well. Take care with mint—it will take over your garden when you’re not looking! Corsican mint will thrive in moist soil and this tiny groundcover will grow up to 1 inch tall. Let this fragrant group of herbs make every step through your garden memorable. Pruning in your backyard can become a foraging adventure through your own enchanted garden.

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natural beauty

HOW TO EAT YOUR WAY TO

Skin

YOUTHFUL

By Jenni Jacobsen

YOU MAY THINK THAT EXPENSIVE SKINCARE REGIMENS ARE NECESSARY TO ACHIEVE THAT YOUTHFUL GLOW, SO YOU WILL PROBABLY BE SURPRISED TO LEARN THAT THE FOODS YOU PUT INTO YOUR BODY ACTUALLY DETERMINE HOW YOUR SKIN LOOKS. EATING THE RIGHT FOODS CAN HELP MAINTAIN HEALTHY SKIN. IN FACT, THE RESEARCH SHOWS THAT CERTAIN DIETARY STRATEGIES MAY BE JUST AS EFFECTIVE AS THOSE COSTLY SERUMS AND CREAMS. Limiting Sugar You know that excess sugar isn't good for your overall health and it probably isn't doing your skin any favors either. A 2016 study in the journal, “Biomedical Optics Express,” found that when mice ate a high-sugar diet, they didn't gain weight, but their collagen was damaged. The researchers leading the study concluded that consuming too much sugar harms the skin by damaging the connective tissue and fat that lies just beneath your skin.

Scientists writing for a 2011 publication of “Anti-Aging

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Medicine” explained that sugar creates advanced glycation end products (AGEs) which cause inflammation in the skin.

Reducing your intake of added sugars can protect the skin's tissues and keep skin looking healthy.

Drink More Water Beyond limiting added sugars, consuming an adequate amount of water can improve skin health, especially if you experience dry skin. A 2015 study in “Clinical, Cosmetic and Investigational Dermatology” assessed water intake among a group of participants and divided them into two: one group with lower water intake and a second group with a higher intake.

Both groups were then asked to supplement their usual water consumption.

Study results showed that while both experienced improved skin hydration, this effect was greater in the group whose water intake was initially low. If you haven't been drinking enough water, upping your consumption can relieve skin dryness and

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leave skin looking more attractive. The authors of the study concluded that sufficient water consumption is equivalent to applying moisturizer to the skin.

Eat Whole Foods Consuming enough of the right nutrients, such as certain vitamins and minerals, is also essential for healthier skin. A 2009 report in “Nutritional Cosmetics” explains that vitamin E has antioxidant effects and can protect the skin from sunlight and signs of aging. The research shows that vitamin E may be especially beneficial when paired with vitamin C, which shows strong benefits, including preventing damage from the sun and free radicals.

Some people may opt to take vitamin supplements to achieve an adequate intake of vitamins C and E, but it is possible to promote skin health by getting these vitamins in the form of whole foods. Citrus fruits and berries and avocados are packed with these vitamins.

Drink Herbal Tea Drinking certain types of tea may promote youthful

skin. A 2012 study in “AntiAging Medicine” tested the effects of herbal teas on the formation of advanced glycation end products.

Results showed that herbal teas reduced the buildup of AGEs and improved the skin's elasticity. The herbal teas used in the study contained ingredients such as bamboo, persimmon leaf and Chinese blackberry, which may be useful for preventing skin aging.

Using nutritional strategies such as drinking tea, getting enough vitamins C and E, consuming plenty of water and avoiding excess sugar can promote skin health and help to maintain a youthful, wrinklefree appearance. Adopting these healthy strategies may reduce the need for expensive cosmetics, helping you to save money in the process.

Herbal teas up uild reduce the b nd of AGEs a improve the . ticity skin's elas

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exercise

WHY WALKING IS THE

BEST EXERCISE

By D. B. Virago

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Y

OU ALREADY KNOW THAT REGULAR EXERCISE IS GOOD FOR YOU. THE PROBLEM IS DOING IT CONSISTENTLY. ONLY GOING TO THE GYM ONCE EVERY COUPLE OF WEEKS WILL DO MORE HARM THAN GOOD. IT WOULD BE BEST IF YOU DID SOMETHING THAT YOU WILL BECOME MOTIVATED TO DO DAILY, AND THAT, IN TURN, WILL MOTIVATE YOU. THIS ARTICLE EXPLAINS WHY WALKING IS THE BEST EXERCISE.  It's Easy and Cheap You don't need a lot of extra time.

You don't have to drive to a gym or wait for a class. You don't need a lot of expensive equipment. A good pair of shoes and weather-appropriate clothing is all you need. If you walk indoors, you don't even have to worry about the weather. You'd be surprised at how early your local mall

unlocks its doors and how many fellow walkers you will encounter in the early morning. To go for a walk, all you have to do is stand up and go.  You Already Know How Walking is one of the first things you learned to do as a child and you've been doing it ever since. You don't need to learn how to program a fancy piece of equipment. You don't need to practice how to balance, climb, kick or dance. You already know this.

Like the Nike ad said, just do it.  Walking Doesn't Hurt You've been walking your whole life. Your body is already adjusted to it. As long as you don't push yourself too hard, you aren't going to come home with sore muscles after a walk.

You won't pull your back muscles or injure your rotator cuff. Invest in a pair of shoes with good support and cushioning, and you can walk every day, injury-free.

It can get your creative juices flowing and has been shown to aid in memory and mental acuity

 Walking is Healthy in Other Ways Besides the physical benefits, walking helps your whole person.

Walking clears the mind but gives you a chance to focus. It can get your creative juices flowing and has been shown to aid in memory and mental acuity. Walking gets your eyes away from screens and your ears away from phones. If you walk outside, you get fresh air and vitamin D. If you've been thinking about starting an exercise regime, think walking. You can start right now, and you can do it every day. Get up, get out there, and walk.

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feature

FORGET ABOUT

Memory Los s

By Towny Robinson

IT’S SCARY! ALZHEIMER’S DISEASE, PARKINSON’S DISEASE, DEMENTIA, MEMORY LOSS…IT’S SCARY TO TALK, AND EVEN THINK ABOUT. WILL IT AFFECT YOU? YOUR FAMILY? HOW SHOULD WE VIEW THE POSSIBILITY THAT THIS MIGHT AFFECT US OR OUR FAMILY? AND WHAT EDUCATED STEPS CAN WE TAKE TO AGE GRACEFULLY AND NORMALLY REGARDING OUR MENTAL FACULTIES?

F

ortunately, there’s hope.

There’s new information on how to assess risk with proven prevention strategies that gives you the best chance to prevent abnormal mental aging. There are also natural, proven “Medical Food” remedies available to address nerve cell inflammation, oxidative stress, protein plaques and tangles. This prevents or arrests brain cell death and successfully treats the symptoms of memory loss and cognitive dysfunction helping to restore lost brain tissue and connectivity.

More than 100 billion nerve cells make up your brain. As you age, your brain wears thanks to factors like environmental stressors, toxic exposure, trauma, disease and heredity. And silently, beginning in your 40s, the Pre-clinical Stage of Alzheimer’s disease can begin to occur as plaques and tangles choke nerve cells and deteriorate your brain.

All of the leading medical experts in this field now recognize that these

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diseases develop slowly and silently over 20 to 30 years. This period is the time to treat and prevent the possible dementia that can occur in your late 60s.

Let’s take a trip deep inside the brain to the hippocampus, the area where much of your memory is stored. Besides being loaded with more than 10 billion nerve cells which store memory, it also contains nerve stem cells or what can become potential new nerve cells. For people who have certain risk factors, these cells begin to clog inside and outside with stickers called plaques and tangles.

Because these stickers are foreign bodies the areas around them become inflamed and eventually, the nerve cells die. This is called apoptosis. What’s more, the inflammation prevents new cells from growing and replacing the dead cells. If this death process is allowed to continue, it leaves the hippocampus area and can infect all the areas of the brain killing cells and creating holes in brain tissue that

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To learn more about LUMA scan this QR Code to view an informative video.

lead to the memory loss dementia of the Alzheimer’s disease process, along with a host of other mental issues. Obviously, we need to stop this process early before these cell deaths.

Science has identified a group of natural ingredients that work together and are clinically proven to prevent, arrest, treat and restore the Alzheimer’s disease process, memory loss and cognitive dysfunction at the cellular level. All these ingredients are contained in a non-prescription, FDA regulated “Medical Food” called LUMA TC. Experts and the clinical data suggest the use of LUMA TC once per day as part of a breakthrough natural treatment plan that should also include a healthy diet, 8 hours sleep, exercise, stress reduction, staying engaged socially and learning new things.

To learn more and order LUMA TC, visit LumaForLife.com or call Direct Value Dispense at 985-629-5742 or you can call me,Towny Robinson, CEO JayMac Pharmaceuticals LLC, Inventor LUMA TC at 337-351-6721.

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Nutrition Facts Per Serving Energy 116 kcal 5% Protein 2.81 g 5% Total lipid (fat) 2.98g 6% Carbohydrate 21.31 g

recipe

CHOCOLATE PEANUT BUTTER BANANAS

By Amber Marie Arevalos

S

imple desserts are the best kind of desserts.

This simple recipe is also 3.minimally processed and healthy. It is kid-friendly and can be created a variety of ways. So, feel free to get creative and make a few different types of this great recipe.

Bananas are an excellent food that can be taken quickly for a snack on the road and usually upholds well in a lunch bag. They create little to no mess and provide vitamin C, B and potassium. There is also a good dose of manganese and fiber. They are known for their blood sugar regulation and have been linked to weight loss.

Nut butters are a great way to get rich beneficial fats.

It contains vitamins, minerals, fiber and in 2 tablespoons of peanut butter, you can get up to 8g of protein. The amount of fiber helps to keep us regular and keeps our gut in check.

It will help us stay full and as with bananas, helps regulate blood sugar.

INGREDIENTS 4 large bananas 1 /3 cup peanut butter 1 /2 cup melted chocolate 1 /2 cup crushed peanuts or nut of choice 1 2 wooden skewers or lollipop sticks

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DIRECTIONS  Slice bananas into slices about 1 inch thick.  Spread peanut butter onto a slice and sandwich two slices together.  Stick one wooden stick in each sandwiched banana.  Place on wax paper on a cookie sheet and freeze until solid, at least an hour.  Melt chocolate in microwave* and remove frozen banana bites from freezer.  Dip each banana pop in chocolate, roll in peanuts if desired and place back on wax paper. Freeze for another hour.  Transfer and keep in an airtight container in the freezer for up to 2 weeks. * Melting chocolate in a microwave–use 50% power and stir every 30 seconds until completely melted.

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eat fresh

HEALTH BENEFITS of

PINEAPPLE

PINEAPPLE IS A DELICIOUS TROPICAL SUPER FRUIT THAT BLENDS PERFECTLY INTO SMOOTHIES, ADDS A TANGY SWEETNESS TO FRUIT SALADS AND IS A PERFECT SNACK BY ITSELF. NOT ONLY IS THE PINEAPPLE DELICIOUS, IT IS PACKED WITH MANY NUTRIENTS THAT BOOST IMMUNITY, REDUCE INFLAMMATION AND IMPROVE DIGESTION.

By Crissie Mergogey

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BONE AND JOINT HEALTH Pineapple contains an enzyme called bromelain, which has many health benefits. This mighty enzyme acts as an anti-inflammatory compound that can help with tendinitis, arthritis and other muscle and joint issues.

Manganese and potassium are minerals in pineapple that are essential for bone density and connective tissue strength. Pineapple contains 75 percent of the daily recommended value of manganese, which makes it a powerful agent for bone and joint health.

IMMUNITY & REDUCED CANCER RISK The enzyme bromelain also acts as an antioxidant, meaning that it reduces cell damage caused by free radicals and other toxins in the body. Pineapple is also packed with other antioxidants, such as vitamin C and beta-carotene. One cup of pineapple will give you all the vitamin C you need in a day.

Because of its high amounts of antioxidants, pineapple can help improve your immune system and reduce the risk of cancer.

HEART HEALTH In addition to being beneficial for bone health, potassium is also necessary for a health cardiovascular system.

Potassium is a mineral that helps lower blood pressure and is needed for a normal heart beat. Pineapple also contains copper, a mineral that is vital for healthy red blood cells. When blood cells are healthy, they are more efficient at bringing oxygen to all your cells to help your organs do what they need to do.

DIGESTIVE HEALTH Pineapple is high in fiber and water, which are necessary for good digestion. The beneficial enzyme bromelain also contributes to digestive health by breaking down protein faster which can reduce bloating and constipation. Eating more fiber on a daily basis can help reduce the risk of type two diabetes and lower cholesterol.

CHOOSING A RIPE PINEAPPLE AT THE STORE CAN BE DIFFICULT. HERE ARE 5 SIGNS TO LOOK FOR TO CHOOSE A RIPE PINEAPPLE:

1.

Check the color.

Pick a pineapple with green healthy leaves. The shell color will range from green to yellow. Shell color is not a way to tell if it is ripe.

pineapple Choose fresxhimum for ma matory anti-inflam idant and antioxts benefi .

HOW TO PICK A PINEAPPLE The best and most nutritious way to enjoy a pineapple is fresh. Canned pineapple and pineapple juice do not have the same number of nutrients as fresh pineapple, meaning they do not carry the same health benefits. Canned fruits are lower in fiber and the juice is mostly devoid of fiber, because it is filtered. The canning process destroys many nutrients, including half of the vitamin C and all of the bromelain. The bottom line, choose fresh pineapple for maximum anti-inflammatory and antioxidant benefits.

2.

Gently squeeze it.

The shell should be firm, but should give a bit when squeezed. A solid hard pineapple is not ripe.

3.

Smell the base. A ripe pineapple will smell sweet, like a pineapple.

4.

Pull the leaves. If the leaves can be pulled out easily, the pineapple is likely to be ripe.

5.

Weigh it. If the pineapple is heavier than it looks, it is likely to be juicier and ripe.

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wellness ids Omega-3 fatty ac ideal found in fish are allies in the battle ation. against inflamm

WHEN IT COMES TO CHRONIC INFLAMMATION, NATURE HAS A LOT TO OFFER. RELIEF FROM RHEUMATOID ARTHRITIS (RA) OFTEN COMES FROM NATURAL REMEDIES—IN FACT, 6090 PERCENT OF PATIENTS WITH RA SEEK ALTERNATIVE MEDICINE TREATMENTS ACCORDING TO A 2014 REVIEW PUBLISHED IN “ARTHRITIS.” RA is an autoimmune disorder that causes severe joint pain as a result of an inflammatory response to the tissue that surrounds joints. The confused immune system attacks the person’s own tissue. What causes RA is still a mystery, but genetics and environmental triggers can play a role in developing the condition. As of now, there is no known cure or treatment to reverse the damage caused by RA, but there are treatments that can help alleviate pain and inflammation. Though there’s mystery surrounding RA, one way to look toward prevention is to focus on maintain-

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R h e u m a to i d

A r th r i ti s

By Kristy Podruchny

ing a healthy immune system with a healthy diet and an active lifestyle.

Treatment for RA usually includes non-steroidal anti-inflammatory drugs (NSAIDs) and injectable steroids. It’s common for patients to develop stomach ulcers from the NSAIDs and adrenal issues from the steroids. Despite this, there’s good news that can clear some of the fog surrounding an RA diagnosis—we’ve been provided a seemingly endless source of anti-inflammatories from nature’s medicine cabinet. The goal is to reduce as much inflammation as possible to relieve pain and stiffness.

Omega-3 fatty acids found in fish are ideal allies in the battle against inflammation. The eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA) from omega-3 fatty acids contain anti-inflammatory properties

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to reduce pain and swelling while helping support healthy immune function.

They work by blocking inflammation pathways. All of this from the humble fish!

Curcumin, a polyphenol found in turmeric, gets a lot of attention for its potent anti-inflammatory properties. It does this by blocking inflammatory cytokines to disrupt the signaling process that is necessary for inflammation to occur. If you add turmeric to your food with the goal of drawing out its medicinal properties, don’t forget to increase its bio-availability by adding a healthy fat and pepper to the mix.

Ginger and turmeric are close relatives in the Zingiberaceae family, so it shouldn’t come as a surprise that ginger comes with

a long list of health benefits.

Ginger not only helps combat inflammation associated with RA, it soothes the GI tract, which can help treat stomach ulcers caused by NSAIDs. The anti-inflammatory properties in ginger come from phytochemicals like gingerols and shogaols, which inhibit genes from being activated to produce an inflammatory reaction.

Acupuncture, massage and hydrotherapy may offer some relief from the pain and swelling from RA. Find practitioners who know how to gently work with you.

These treatments help increase circulation and release endorphins.

Lifestyle changes are encouraged in people diagnosed with RA. It’s important to stay active and eat healthy. Smoking, inactivity and an unhealthy diet can trigger symptoms of RA and should be avoided. Replacing those habits with meditation, food prepping and time in nature will pave your way to healing and relief.

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cover story

I

nspired by her own set of challenges including step-parenting, chronic health issues, a family member with cancer and a midlife wrestle with her career, Warren changed direction to maneuver joyfully in a “wild world.” The Boston area resident successfully integrated a finance degree and a career in high tech with a master’s in clinical and integrative nutrition. With an emphasis on biochemistry, functional medicine and herbalism, Warren is nationally recognized as a healing facilitator specializing in weight loss, digestive health, endocrine balance, immune function and nutritional support.

“I'm a change agent,” Warren said in a vibrant, joyful tone. “I help people be healthier and happier on a journey to wholeness. A journey that explores the difference between the mind and the brain, the power to develop healthy habits and ultimately live each day in more health and joy.”

Warren’s recently published book, “Wild World, Joyful Heart: Unlock Your Power to Create Health and Joy,” offers insight to a scientific, logical and inspiring approach to health, mindfulness and empowerment while including entertaining and inspiring glimpses of her personal journey. The mother of four is quick to point out, however, that her book is not about marketing her services, but instead something she felt pulled to do. “I write in the introduction that the book is something I wish I had when I was 26, and I really mean that,” she said.

Her midlife journey is founded on curiosity paired with her passion for the human organism and planet Earth.

“There is no one thing that's most important to me because I'm an almost pathologically curious person,” she said, laughing. “That’s why I delve deeply into various areas of study and investigation. Right now, for example, I am knee-deep in what is called an Organic Acids Profile, a functional medicine test that, especially when combined with genetic testing, can support highly specific nutritional guidance.”

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Despite her ongoing quest to learn and try something new, Warren holds fast to following one thread. "What is it that can help us be our most healthy, joyful self while we are being very careful stewards of our planet and of our race–of our species?” she continually asks.

“Right now we are talking about healthy living, which is my passion, but I'm curious about everything,” she said, explaining that it was the pursuit of “why?” that spurred her midlife change from a finance and sales career to a wellness focus. Finding Patrick Quillin’s book, “Beating Cancer with Nutrition,” at age 30, she was intrigued with the concept that “we are physically building our bodies with food. That was my ‘whoa‘ moment and I knew that wellness work was what I wanted to do.”

Today, Warren frequently reminds clients about the food/body connection. “We're building 300 million new cells a minute, and we build them with food, oxygen and water. We're always getting enough oxygen and water, or we wouldn't be here. So a good area to start our well-being journey is with food, right? And still, the primary goal is always body-mind-spirit wellness, even as we discuss nutrition."

“I can tell you in three sentences what my focus is,” she said. “The first is that the body is a self-organizing system that's hard-wired for healing.

Number two is that our mind is either the bridge or the barrier to everything we want. The mind lies at the center of everything because—we make food

“What I am working to do with people is to create a food lifestyle-emphasis on lifestyle-that is sustainable and, very importantly, enjoyable.”

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choices with our mind; we build relationships with our mind; we work with our mind. Everything's with our mind, right? So it can be either the bridge or the barrier, depending on how we use it. Third, what matters most is who we are as we move through this world. How fully are we expressing our spirit?”

Warren points to statistics showing that 97 percent of diets fail within two years. “If I told you that I had one great airline you could fly on, but 97 percent of the time its planes crash, you would never choose that airline,” she said. “Yet people fork out their hard-earned money over and over to lose weight, only to gain it back again, and some even gain more weight.

They’re left with a feeling of inadequacy. They feel that there’s something wrong with them, so it erodes the very fortitude they need to help them get healthier.”

The work Warren does is different.

“One of the things I hear most commonly from clients after I work with them is ‘I've learned to trust myself.’

That's a very big deal in the area of mindset. I bet if we stood on a street corner and interviewed 100 people walking by and said, ‘Hey, which is better for you, broccoli or a Ring Ding?’ everybody would know, right? Everybody knows that broccoli is better for you. Educating people on which food is better and saying, "You should eat that all the time," is not helpful, because they already know broccoli is better, but they're not going to eat it all the time. My approach is: Let's find out why you do emotional eating. Let's talk about what happens when you get home from work. Let's talk about what happens when something goes wrong in your life and how you relate to food. What is it that you're trying to comfort inside yourself that feels bad or hurts or that kind of thing? We start to shift and evolve the relationship with food and the belief systems.

If you say, ‘I'm not good enough. I can't do the diet. I can never lose weight.

Other people can be healthy and I

BRING A

JOYFUL HEART

INTO A WILD WORLD

By Patricia Danflous FORGET ABOUT MIDLIFE CRISIS AND OPEN YOUR EYES TO MIDLIFE AWAKENING. FOLLOW LAURIE WARREN’S EXAMPLE TO APPROACH LIFE WITH CURIOSITY, HUMILITY AND AN OPEN MIND.YOU WILL FIND A KEY THAT UNLOCKS A DOORWAY TO HEALTH AND JOY. AUTHOR, HOLISTIC WELL-BEING SPECIALIST, MEDIA PERSONALITY, SPEAKER AND WORKFORCE WELLNESS CONSULTANT, WARREN PRESENTS AN INNOVATIVE PATH TO USING THE MIND AS AN EMPOWERING BRIDGE FOR BODY, MIND AND SPIRIT WELL-BEING.

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Change your mind, change your experience and you can unlock the power to create health and joy. can't.’ Epigenetics teaches us that all 50 trillion cells in your body are listening to that mindset. You're actually just creating what you're trying to get rid of, with your thoughts.”

“What I am working to do with people is to create a food lifestyle—emphasis on lifestyle—that is sustainable and, very importantly, enjoyable.”

Warren sticks to the classic 80-20 rule. “It’s 80 percent of the time, eat nutrient-dense food that supports and builds healthy 300-million-a-minute cells,” she explained. “Then 20 percent of the time, have the beer, have the pizza, have a piece of cake. Because if it's too restrictive, then it's a diet and not a lifestyle; it absolutely is not real-life and not sustainable.”

Warren also guides Learn more about finding health, joy and happiness with an occasional Ring Ding in "Wild World, Joyful Heart" or visit www. lauriewarren.com.

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individuals in transitioning from a Victim Mindset in today’s wild world to the Creator Mindset. “It’s typical to talk about having no time to exercise or prepare healthy food,” she said. “I focus on the words people use because every cell in their body's listening; their mind is acting as a barrier. I encourage them to use their mind as a bridge by saying, ‘I actually do have about three hours a day that I kind of just screw around on social media, talk on the phone and eat Ring Dings. How can I be more in charge of my life and use just 45 minutes of that time to support my well-being? The beautiful thing is that when people get a little bit of a win it feeds their wanting to do more for themselves and feel better.”

Change your mind, change your experience and you can unlock the power to create health and joy.

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23

recipe

CHICKEN CUCUMBER AVOCADO SALAD

By Amber Marie Arevalos

W

ith the warmer months coming into season, the demand for cooler recipes is high. We want to keep the house cool and do little to no work in the kitchen. This recipe is simple yet tasteful, with a lot of health benefits.

You can dress this up as much or as little as you want. Chicken is a very common choice of protein. One chicken breast will give you 26.1g of protein, 1.4g of fat and 0g of carbohydrates. The lean protein found in chicken helps with growing and

maintaining muscle mass, which will help with increasing strength. Chicken breast without the skin contains the least amount of fat amongst all the other variations of chicken.

Avocados contain an amazing amount of nutrition. One of the most common known facts about avocados is that they are a great source of healthy fat. The fat derived from avocados are in the omega-3 fatty acids, which is great for bone health. They also contain great sources of vitamins C, E, K and B.

INGREDIENTS 6 boneless, skinless chicken breasts 1 large cucumber, halved lengthwise and sliced into 1/4-inch thick slices 1 bag spring mix 2 avocados peeled, pitted and diced 1 carrot julienned 1/2 cup small broccoli florets 1/2 cup sweet corn (1 ear, slice corn off cob and cook in microwave until tender) 3 tablespoons olive oil 3 tablespoons lemon juice (or the juice of 2 limes) 1/4 cup cilantro, chopped Salt and pepper to taste Avocado oil spray INSTRUCTIONS  Spray chicken breast with avocado oil, season with salt and pepper.

Cook in air fryer at 390° for 18 minutes. Remove and cool for 30 minutes before slicing.  Place spring mix in a large salad bowl.  Mix olive oil, cilantro, lemon juice and salt and pepper.  Drizzle with dressing and toss gently to mix all thoroughly.  Layer other vegetables around bowl.

Servings: 6 people If you do not have an air fryer for this recipe, you may bake the chicken in an oven at 350° for 40 minutes.

Nutrition Facts Per Serving Calories: 199 kcal Protein: 2.88 g Fat: 16.91 g Carbohydrates: 12.97 g

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healthy body

:

IT'S ALL IN YOUR HEAD HOW STRESS IS

g n i t c e f f A

YOUR WEIGHT LOSS PLAN

By Samantha Harrison STRESS IS A DIFFICULT CONDITION TO TREAT BECAUSE IT MANIFESTS ITSELF DIFFERENTLY IN EVERYONE. SOME PEOPLE MAY REACT TO STRESS BY SPENDING MORE TIME ALONE, AVOIDING SOCIAL INTERACTION. OTHERS MAY REACT IN THE EXACT OPPOSITE

BY GETTING OUT AND PURSUING THEIR GOALS MORE AGGRESSIVELY. Regardless of the way you react to stress, chances are, it's not helping your weight loss plans. Stress has a number of effects on your emotions, hormones and well-being that makes fitness goals difficult to achieve. If you're set on losing weight but you feel like you're falling behind, take a step back and acknowledge some of these facts about stress.

Stress Causes a "Fight or Flight" Response Your body has a natural stress response that acts as an alarm system for your body. When you

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encounter a stressful experience, your body reacts by releasing cortisol, adrenaline and other hormones from your adrenal glands.

Adrenaline increases your blood pressure, boosts your body's energy supply and increases your heart rate while cortisol suppresses functions that are unessential in a fight-orflight situation such as your digestive system and immune system.

You'll experience a sudden burst of energy and alertness, but as the adrenaline subsides, you'll crash.

When this happens, you're more likely to feel fatigued, restless and hungry, causing you to fall back on your weight loss routine.

Fatty and Sugary Foods Reduce Stress "Stress eating" is not just something people have made up, it's a scientific fact. According to Harvard Health, high insulin levels combined with high cortisol in the body increases your appetite for fatty, sugary, and otherwise, unhealthy

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foods that lead to weight gain.

What's more, high insulin levels are typically associated with obesity– meaning people who are already overweight are more likely to reach for sugary and fatty foods when they're under stress.

Stress Affects Sleep Patterns Restful and adequate sleep is essential if you want to achieve your weight loss goals. When you wake up feeling alert and ready to take on the day, you’re more likely to follow through with your diet and make it to the gym for your workout.

According to the National Institute of Neurological Disorders and Stroke, about 40 million Americans have a sleep disorder and another 20 million experience other sleep problems. Many of these are either caused by or exacerbated by stress, anxiety disorders and depression; most of which are preventable.

Sleep is one of the most important and complex functions of the body, so it's important that you do everything you can to help it along. When you get better sleep each night, your stress levels decrease and your fitness goals will become much more manageable.

Weight loss shouldn't be a difficult or frustrating experience. If it is, you may be suffering from stress, high anxiety or depression. If you want to accomplish your goals, it's best to solve these issues before continuing your fitness routine. If these problems persist, don't be afraid to ask for help from a friend or loved one.

People who spend more time preparing meals are more likely to have healthier diets, according to a study published in the "American Journal of Preventive Medicine." They eat more fresh fruits and vegetables.

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27

discover In the days leading up to your flight, be sure to eat nutritious meals and get plenty of sleep

FIVE TIPS FOR

HEALTHY AIR TRAVEL

By J. Cole

W

ITH TIGHTLY PACKED BODIES IN CLOSE PROXIMITY FOR LONG PERIODS OF TIME, AIRPLANES CAN FEEL LIKE FLYING PETRI DISHES, PERFECT BREEDING GROUNDS FOR COLDS AND OTHER VIRUSES. THIS MIGHT BE ENOUGH TO MAKE MANY PEOPLE SWEAR OFF FLYING ALTOGETHER, BUT THE GOOD NEWS IS THAT THERE ARE SEVERAL EASY WAYS TO REDUCE YOUR RISK OF GETTING SICK. HERE ARE FIVE SIMPLE TIPS FOR STAYING HEALTHY ON YOUR NEXT PLANE TRIP.

1.

Build up your immune system ahead of time.

It's more difficult to fend off an illness if you're already feeling tired and rundown.

So, in the days leading up to your flight, be sure to eat nutritious meals and get plenty of sleep. Prime your immune system so that when it's time to travel, you'll be starting from a healthy baseline. If you're already sick, consult your doctor before traveling.

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2.

Use vitamins, herbs and nutritional supplements wisely.

Research suggests that some herbs, such as Echinacea, and certain vitamins might help to strengthen the immune system. Using these natural remedies could help you stay healthy while traveling. However, you should always check with your doctor before using any vitamins, herbs or supplements, in case of allergies or adverse reactions with any other medications you might be taking.

3.

Avoid red-eye flights.

It can be difficult, if not impossible, to get a good night's sleep on a redeye, or overnight, flight. Because insufficient sleep can make you more susceptible to illness, you should avoid booking a red-eye flight if possible. However, if you're traveling overseas, there might be no choice. In that case, do your best to get as much sleep as possible on the flight. Wear an eye mask, exercise before getting on the plane and avoid caffeinated drinks before and during the flight.

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4.

Drink plenty of water and consume alcohol and caffeine in moderation.

It's easy to get dehydrated in the dry atmosphere of an airplane cabin, and being dehydrated can make it more difficult to fight off a cold or virus. Drink plenty of water throughout your flight. Drink caffeinated or alcoholic beverages in moderation. If you have a beer or a cup of coffee on the plane, drink an equal amount of water. Excessively salty foods can also dehydrate, so you should limit these as well.

5.

Wash your hands often.

Washing your hands is important no matter where you are, but in the germ-filled cabin of an airplane, good hand

hygiene is crucial. Carry an alcohol-based hand sanitizer for those occasions when you don't have access to soap and running water. Wash your hands before touching your mouth, nose and eyes.

Flying can expose you to whatever germs your fellow travelers are carrying, so it's important to build up your own defenses. Following these tips could help you avoid bringing home a nasty bug as a travel souvenir.

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mighty kids

HOW TO TALK TO YOUR CHILD ABOUT

s n o i t o Em

By Stefanie Ady

D

ealing with emotions is a part of everyone’s skill set. Parents, teachers and other caregivers have an added challenge of helping children to navigate around any bends in life’s daily road that may affect their well-being. The road map of emotional intelligence includes friends, family and school relationships.

We can help our children from confusing feelings by purposefully talking about

different emotions and ways to cope.

A child might come home from school feeling frustrated, tired or ready for a snack. Here are a few ways you can check in with them emotionally: ß “Tell me about school/grandma’s/daycare today.” Inviting children to participate in a narrative about their day will give far more insight than simply saying “How was school?”

Creating an en vironment that openly h andles emotions mod els to a child that they are capable of handling em otions and that they hav e support.

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ß“Who did you sit with at lunch/play with at recess?” This will inform you of some key people in your child’s daily interactions, and allow you to gauge whether they are making connections with others in a positive way. ß“What are you feeling good about? What do you wish could have been different today?”

These questions help create a reciprocal conversation with the child as you can share about your day with them, too.

“Pretty much as soon as they’re verbal, children can be taught to identify and communicate their feelings,” said clinical psychologist Dr. Lisa Firestone with Psychology Today. We need to deliberately teach children to handle the emotions stemming from social interactions at an early age.

STEPS TO INCREASE THE EMOTIONAL INTELLIGENCE OF CHILDREN:

1.

Identify what the child is feeling and give it a name. Are they feeling sad, mad, a mix of both? Are they feeling excited or nervous? Are they content? Try to find an accurate label for the emotion.

2.

Discuss different options for how to react to a feeling or situation. Show empathy and tell them about some healthy ways you deal with difficult emotions.

There is always a “next right thing” to do, whether you’re feeling good or bad.

3.

Give the child a few minutes to be alone or reset after your conversation. Ask what they need. Listen to music, play a game or simply let them watch television to decompress.

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healthy destinations

WELLNESS RETREAT

grove of ancient hemlock trees, practice outdoor skills like fire-making, and meditate in the peaceful surroundings. Tuition for the retreat is $260 per person, which includes daily yoga classes, access to

By Heather Maxey walking and hiking trails, a sauna and a lakefront area.

THERE ARE FEW THINGS BETTER THAN A GETAWAY Accommodations start WITH GOOD FRIENDS, ESPECIALLY WHEN YOU CAN at $104 for dorm lodging, COMBINE FUN ACTIVITIES, HEALTHY MEALS AND but other room types are BEAUTIFUL SURROUNDINGS, ALL AT AN AFFORDABLE available. Spa services, COST. SPENDING TIME WITH FRIENDS OUTSIDE OF THE such as massage and acuDAILY GRIND AND STRESSES OF LIFE IS A GREAT WAY puncture are available for TO RECONNECT WITH EACH OTHER AND TO TAKE A additional costs. Meals are BREAK AND RECHARGE. THERE ARE LOTS OF OPTIONS not included.

AROUND THE UNITED STATES THAT WILL ALLOW YOU TO ESCAPE FOR A WEEKEND OF WELL-BEING AND FRIENDSHIP WITHOUT BREAKING THE BANK. YOGASCAPES JOSHUA TREE Here are just a few ideas to help you plan your next YOGA girl’s weekend!

For a more rustic getaway from the Kripalu Center for that incorporates yoga and A MINDFUL OUTYoga and Health, located DOOR RETREAT camping in a scenic desert in Massachusetts. Over If you’re looking to connect setting, check out the Joshthree days, you will explore ua Tree Yoga retreat from with nature, check out the beautiful waterfalls and a Mindful Outdoor Retreat Yogascapes. During this

2.

three-day camp out in the quiet desert of California’s Joshua Tree National Park, you will participate in daily yoga and hikes through the desert. Rates start at $650 per person and include all program activities, vegetarian meals and a camping pass for the Indian Cove campground.

Due to the remote nature of this retreat, there are limited amenities available; vault restrooms are available, but there is no electricity or running water (drinking water will be provided).

Participants must provide their own camping gear, but assistance finding gear to rent is available.

1.

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The resort of fers yoga classes seven days per wee k an is surrounded d by thousands of acres of public lan d and national fore sts that are perfect fo r hiking and biking with access to hot spring s.

NOW THAT YOU HAVE SOME IDEAS, IT’S TIME TO GET YOUR FRIENDS TOGETHER AND PLAN YOUR WELLNESS GETAWAY!

3.

OJO CALIENTE MINERAL SPRINGS RESORT AND SPA If you prefer a less-structured getaway that still includes the potential for lots of activities, the Ojo Caliente Mineral Springs Resort and Spa in New Mexico is a great choice. The resort offers yoga

classes seven days per week, and is surrounded by thousands of acres of public land and national forest that are perfect for hiking and biking. There is a farm-to-table restaurant on the property that serves breakfast, lunch, and dinner daily. Rooms start at $169 and include access to the hot springs. Other amenities, such as yoga classes, spa treatments and meals are not included.

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healthy mind

4 MINDFULNESS MEDITATIONS TO BREAK YOUR ADDICTION TO

t n e d n e p Code RELATIONSHIPS

By Beverly Conyers IF YOU’VE FOUND YOURSELF IN A CYCLE OF CODEPENDENT RELATIONSHIPS, REST ASSURED THAT THERE IS A WAY OUT. LEARNING HOW TO OVERCOME CODEPENDENCY WILL TAKE SOME DEEP INNER WORK, BUT WITH THE HELP OF MINDFULNESS MEDITATION, THIS PROCESS CAN BECOME MUCH EASIER. Mindfulness, and mindful meditation, can help you recover from anything and everything in life. Whether that’s combating self-sabotaging behaviors, healing shame, and reaching emotional sobriety, or battling addictive tendencies and releasing trauma, I offer mindfulness meditation techniques that can help. Many of these practices can be applied to codependency recovery too.

But first, what is mindfulness?

The definition of mindfulness is: “The practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.”

But, what is codependency anyway?

Codependency is most often rooted in childhood; becoming a learned behavior that affects relationships.

A codependent relationship typically forms with a romantic partner, although it can happen with a friend or family member.

The definition of codependency is: “A psychological condition or a relationship in which a person is controlled or manipulated by another who is affected with a pathological condition (such as an addiction to alcohol or

Beverly Conyers is a mother of three grown children. She began writing about addiction when she discovered her youngest daughter had become addicted to heroin. Through her books, she hopes to reduce the stigma of addiction to help families and friends develop effective coping strategies, and to offer support, strength, and hope by sharing fact-based information and real-life stories of struggle and recovery.

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heroin) broadly: dependence on the needs of or control by another.”

When it comes to romantic relationships, codependent partners tend to put their needs aside in order to support, help, or ‘fix’ the person they’re in a relationship with. The codependent partner typically believes that they will only receive love from their partner if they sacrifice themselves in this way. Also, they often gain a sense of identity, self-confidence, and value from the ways in which they help their partner.

In many cases, a codependent partner may stay with someone who is abusive or has a substance abuse problem or addiction. This way, they feel needed and can work to gain their partner’s love.

A codependent person draws so much of their own self-worth from their partner that they develop a sort of relationship or love addiction that keeps them in a codependency

cycle. Have you been asking yourself, “Am I codependent?”

Here are a few signs: A FEW SIGNS OF CODEPENDENCY INCLUDE: • Valuing others’ approval more than your own approval.

• Having difficulty making decisions for yourself.

• Fears of abandonment.

• Poor self-esteem.

• Having a severe dependence on relationships, often to your own detriment.

• Having an inflated sense of responsibility for what other people do.

• People-pleasing behaviors.

• Care-taking behaviors.

Learning how to stop being codependent is crucial for finding the love and intimacy in a relationship that you truly deserve. With these meditation techniques, you can learn how to practice mindfulness in a way that can help you heal and overcome your codependent behavior. Here are a few meditations that can help.

1.

Feel the pause (To connect with your thoughts) Codependent people tend to lose touch with their own wants and needs. One of the major benefits of meditation is that it forces you to quiet your mind and be alone with your thoughts.

Codepende n most often cy is roo in childhoo ted d; becoming a learned behavior th at af relationship fects s.

For this meditation, you can develop your concentration by paying attention to natural pauses in your breathing. Start by sitting or lying down in a comfortable position and close your eyes. Take a moment to notice the physical sensations, sounds, smells, thoughts, and feelings that come up. Be aware of what’s happening in the moment but don’t try to do anything about it. Breathe as you normally would.

Learning how to be mindful of your own thoughts and feelings gives you the chance to explore what you really want. This takes the focus off of what your partner needs, and puts it back onto your own.

2.

Letting go of thoughts (To stop worrying about others’ approval) If you struggle with codependency, it’s likely you deal with intrusive and negative thoughts.

What will others think?

Does my partner love me?

Am I doing enough to earn their love? Am I letting others down? One of the benefits of mindfulness is the ability to let these thoughts come and go.

For this meditation, begin by lying or sitting down in a comfortable position. Close your eyes, settle in and start to breathe normally. Bring your attention to your breath and notice how it moves into your nose and out of your body.

Notice how it feels as it leaves your body. Softly say “breathe” to yourself at the beginning of every inhalation and exhala-

tion. If your mind wanders, recognize those intrusive thoughts as “not breathe.”

Without judgment, let the thought go and bring your attention to your breathing.

Continue this until you finish your meditation. Can you let your thoughts fly away like birds?

By learning to let intrusive thoughts come and go, and accept them for what they are, you can learn how to manage the negative thoughts that keep you stuck in your codependent behaviors.

3.

Relearning your loveliness (To learn self-love) A lack of self-confidence and self-love is one of the biggest reasons people cling to their relationships. You may be dependent on the love and approval of your partner because you are not able to give that love and approval to yourself. Practicing mindfulness can help you get in touch with yourself and harbor the self-love you deserve.

For this meditation, get into a comfortable position either sitting or lying down.

You can close your eyes or focus on a point in the distance. When ready, quietly chant or think these phrases: “May I be free from fear.”

“May I be free from suffering.”

“May I be happy.”

“May I be filled with loving kindness.”

Choose the phrase or phrases that mean the most to you and repeat them over and over for two to three minutes. Do this even if you don’t believe them. Even if you don’t think you are worthy. Plant these seeds of self-love so they can grow and blossom within you over time.

By learning to love yourself, you will no longer need the approval of others.

You will no longer need to be needed by your romantic partners, so you can offer yourself the love you crave.

4.

Change your life (To find self-compassion) Having compassion for yourself is vital if you want to break free from codependency symptoms. By extending compassion to yourself, you can convince yourself that you are worthy of love and deserve to have your needs met.

For this meditation, try journaling to explore this concept of self-compassion.

To start, find a quiet place where you can be alone for 10 to 15 minutes. Use a computer or a pen and paper and fill an entire page with your thoughts on self-com-

passion. Consider these ideas to get started: What negative self-talk would you need to give up in order to be more self-compassionate? What does self-compassion mean to you? How can moments of self-compassion improve your life? How can you practice self-compassion today?

By offering yourself some self-compassion, you are recognizing that you are worthy of love and acceptance. You can give this to yourself without needing the approval of others to feel this way.

If you’re finally ready to break the cycle of codependent relationships by getting to the root cause of the problem, mindful meditations can help. These mindfulness techniques can help you get in touch with your thoughts, needs, and emotions.

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Mesh s panel

fashion

IT’S 2020 LET’S GET THAT

SWIMWEAR GAME RIGHT!

LARGE CHEST: Pick a suit that has thick straps for extra support.

Look for bra-sized swimwear.

By Shirin Mehdi RELAX AND CLOSE YOUR EYES. TAKE A DEEP BREATH AND AS YOU EXHALE, THINK OF THE VAST BLUE-GREEN OCEAN AND LISTEN TO THE SOUND OF THE WAVES CRASHING ON THE GOLDEN SAND. BREATHE. FEEL ALL THE PEACE AND QUIET WITHIN YOU AS YOU RELEASE THE STRESS THAT YOU HAVE BEEN BUILDING UP FOR MONTHS. NOW, SEE YOURSELF BREAK INTO A BEAUTIFUL SMILE AS YOU FEEL AT EASE IN THAT PERFECT BATHING SUIT. STUCK THERE? WELL, BELIEVE IT OR NOT, SOME WOMEN AVOID THE WATER BECAUSE THEY DON’T FEEL COMFORTABLE IN THE SWIMWEAR THEY OWN. WHILE OTHERS DON’T HAVE THE RIGHT GEAR.

BIG HIPS: Solid bottoms with big prints on the top will help even out your body. Avoid skimpy bottoms.

iece One-p g bathin suits

s Citru

ith Tops w hort rs long o es. sleev

SMALL CHEST: Make sure the top is embellished or has ruffles to balance out your body. Alternatively, look for something with extra padding.

colors

High necklines One ered should ts ui swim s

High waisted bottoms

BROAD SHOULDERS: A solid bathing suit with printed sides will give your body the illusion of an hourglass.

LOVE HANDLES: Look for high waisted bottoms - they work wonders.

BACK FAT: Choose a suit with thick straps and high backs.

FULL THIGHS: Pick bottoms that give you more coverage - a skirt suit is a great option.

MUFFIN TOP: Try out a onepiece suit with a plunging neckline.

CELLULITE: A swim dress or a tankini is a great solution. You need something with longer hemlines.

SENSITIVE SKIN: Always carry sunscreen that is SPF 50 or more. Also, invest in bathing suits with long sleeves.

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Tankini style sarong s swimsuit

Geom prinettsric

Long blousy tankinis

Swim dresses with long sleeves

Here’s to a more confident and carefree season at the pool!

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37

recipe

P

asta is an easy meal that the whole family can enjoy! This recipe adds plenty servings of vegetables and protein for a complete nutrient meal.

Although you can use any type of protein, Italian sausage really makes this recipe authentic. One link of Italian sausage holds 16g of protein, 35g of fat and .7g of carbohydrates.

Traditionally, Italian sausage is made from pork, but if you are unable to

tolerate pork or want the recipe to be healthier, go for a sausage made of chicken or ground turkey. There are also meatless Italian sausage options.

Adding the zucchini to this recipe adds so many beneficial nutrients.

Zucchini’s are packed with vitamin C, potassium and folate. It also contains plenty of vitamin A and manganese. All of these nutrients are linked to having healthy hair, skin, nails and heart.

By Amber Marie Arevalos

Nutrition Facts Per Serving Calories 446 kcal 20% Protein 24 .22 g 44% Total lipid (fat) 26.18 g 54% Carbohydrate 28.63 g 12%

PENNE PASTA WITH SAUSAGE 38

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INGREDIENTS • 1 lb penne • 3 tablespoons olive oil • 1 large yellow onion, chopped • 1 lb Italian sausage (mild, sweet, or spicy will work) • 5 cloves garlic, minced • 3 tablespoons tomato paste • 1/2 cup cherry tomatoes, halved • 1 cup chicken broth • 2 medium zucchini, diced (optional) • 1 teaspoon salt • 1/2 teaspoon black pepper • Handful fresh basil, chopped • Freshly grated Parmesan cheese DIRECTIONS  Bring a large pot of water to a boil over medium-high heat.  Add oil to a large, wide pot and bring to a simmer over medium heat. Add in the onion and cook until the onion is translucent, about 10 minutes.

Add in the sausage and break it into small pieces. Cook until sausage is brown and cooked through.  Add in the garlic and cook until aromatic. Stir in the tomato paste.  Add in the tomatoes and stock and season with salt and pepper stirring occasionally, until the tomatoes begin to soften, about 10 minutes. Stir in the zucchini and cook for 5 minutes.  Add the penne into the boiling water and cook for 9 to 10 minutes, or until al dente.  Drain the pasta, reserving a 1/2 cup of the pasta water.

Toss the pasta immediately into the pot with the sauce and stir well to combine. Add in some of the reserved cooking water, if needed. Finally, stir in the basil.  Remove from heat and divide among serving bowls. Top with Parmesan, a little chopped basil and serve at once!

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