Inspire Health Issue 65

INSPIRE

A GUIDE TO INTERMITTENT SKINCARE

Fasting

EAT FRESH FOR

Brain Health

IS FAKE MEAT A HEALTHY CHOICE?

FROM INNER CRITIC TO INNER

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FROM INNER CRITIC TO

By Elle Adams

If you have been on social media or looked at lifestyle blogs, there’s a strong chance you’ve seen chia seeds. Yes, the same chia seeds that are used to make those popular plant pets from the 1980s have become a recommended food item. Influencers have posted themselves mixing the seeds with milk to create a gel-like pudding and sprinkling them on salads. It’s set the internet abuzz.

Chia seeds are not a new discovery. Chia seeds are thought to have been used by the Aztecs as early as 3500 B.C. and were a dietary staple, and were even implemented in Aztec medicinal practices. The tiny but mighty seeds have a multitude of health benefits that are beneficial to the modern diet.

3HEALTH BENEFITS OF CHIA SEEDS

CONTAIN MULTIPLE ANTIOXIDANTS

Chia seeds include antioxidants and polyphenols that can help shield you from free radicals. Free radicals can cause harm to your body’s cells, increasing the chance of illness and even raising the risk of developing cancer.

GOOD SOURCE OF FIBER

Chia seeds have a lot of fiber; one ounce contains around ten grams. Your gastrointestinal system needs fiber to stay healthy. The fiber in the seeds can help you feel fuller for longer, which may aid in weight loss. Further benefits of a fiber-rich diet can improve heart health and lower cholesterol.

CHIA SEEDS PROMOTE HEALTHY BONES AND JOINTS

Chia seeds contain nutrients like magnesium, phosphorus, and calcium. Chia seeds are also rich in omega-3 fatty acids that can lower inflammation in the joints, helping to relieve pain and discomfort.

You can easily incorporate chia seeds into your diet by sprinkling a teaspoon of them on top of a salad or over yogurt and berries. The seeds are virtually tasteless, so you can add them to anything for a little crunch.

As with any food, you should include chia seeds in your diet in moderation. Eating too many chia seeds can cause constipation, gas and other abdominal complaints.

MA GAZINE

executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor

Suzanne Polk Fox

copy editor

Christian Dischler

contributing writers

Elle Adams

Jennifer Dean Dr. Aaron Dutruch D.C.

Rose Helene

Jay Lang

Nellie Palmer

Mary Parker

Julie Potiker

Earline Ray

Debra Rieder

Elle Robinson

Buck Russell

creative team

production and design

Suzanne Fox

Claire Thomas

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

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All rights reserved

Printed in the USA by Fox Print Services (igofox.com)

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Keto StuffedMushrooms Keto StuffedMushrooms

By Nellie Palmer

• 1 lg container whole button mushrooms

• 1 pkg Jimmy Dean Sage sausage

• 1 pkg Asiago/Parmesean cheese

• 1 bunch green onions

• 1 tbsp minced garlic

• 1 tbsp parsley

 Core stems from mushrooms–chop finely and add to medium sized bowl

 Add 3/4 of the cheese to bowl along with green finely chopped green onions and minced garlic.

 Add sausage. Mix thoroughly.

 Stuff mushrooms with sausage mixture. Sprinkle remaining cheese on top. Bake 30 minutes or until golden brown.

 Garnish with parsley.

natural beauty

Fasting A GUIDE TO INTERMITTENT SKINCARE

By Mary Parker

The concept of "skincare fasts" is trending. The idea is to take periodic breaks from certain skin care products to allow the skin to heal and reset itself. Many people are puzzled by this concept. Aren't skincare products supposed to improve the health of the skin? In fact, many skincare products are designed to damage and irritate the skin to stimulate it to regrow and look fresh and young. Daily applications of these products can impair the skin's integrity.

Signs your skin wants a skincare fast

There are many subtle and not-sosubtle signs that your skin could benefit from skincare fasting:

Tight, shiny skin

A rough texture to the skin

An uneven skin tone

Redness

Dryness

Flaking

Oily skin

Acne breakouts

Rashes

Not all skincare products

During a skincare fast, do not abstain from using gentle cleansers, moisturizers and natural sunscreens. If you use an acne control agent regularly, talk to a skincare professional about whether you should include it in skincare fasts; the goal of a skincare fast is to make your skin healthier. Massive breakouts of blackheads and pimples are not part of the plan. You will have to carefully read the ingredients of your skincare products to identify the ones that can damage and irritate the skin. Products to include in your skincare fast include:

• Physical exfoliating agents, such as microbeads and crushed apricot shells.

• Chemical exfoliating agents, such as salicylic acid, glycolic acid, citric acid, malic acid and fruit enzymes (papain and bromelain). Sometimes these acids will be listed as AHA (alpha hydroxy acids) or BHA (beta hydroxy acids).

• Retinoids and retinoic acid products.

• Vitamin C, also called ascorbic acid. Although hyaluronic acid has the word "acid" in its name, it does not irritate or damage the skin; it just helps moisturize the skin from within and can and should be used daily.

Reset

Once you have isolated all of your potentially skin-irritating skincare products, the next step is to start out with a reset period. On average, it takes about a month for the skin to renew itself, so plan on a complete fast from any irritating skincare products for one month.

Four-day plan

After resetting, you will reintroduce your skin-irritating skincare products on an intermittent use schedule. You may have to engage in some trial and error to see what plan works best for your skin type, but most people find that following the four-day cycle first proposed by Dr. Bowe produces the best-looking skin:

 DAY ONE: clean, exfoliate, apply a vitamin C product and then moisturize

 DAY TWO: clean, apply a retinoid product and then moisturize

 DAYS THREE AND FOUR: abstain from all potentially skin-irritating skin products, but do clean and moisturize This schedule usually produces a glowing, luminous complexion.

Many people have discovered that allowing the skin time to recover after applying certain skincare products produces much better results than daily use of these products.

Swedish massage is the most popular type of massage in the United States. It is traditionally performed using an unscented carrier oil, although many therapists choose to use scented oils for added relaxation or pleasure. The use of pure essential oils in massage is known as aromatherapy, which

MASSAGE

WHY IS SO EFFECTIVE MASSAGE

By Elle Robinson

As a therapy, massage dates back to ancient civilizations as far back as 700 BC when it was used by Chinese physicians. Evidence of massage has been discovered throughout the ages, including in ancient Greece, Rome and Egypt. More than 80 recognized massage modalities are now available, so there is a type of massage for everyone. From targeted relief for injuries to soothing massage purely for the sake of relaxation, massage is wonderful therapy.

employs a gentler, more soothing technique of massage.

Massage is usually a hands-on therapy, although some forms of massage use additional tools. In the '90s, hot stone massage became a popular salon treatment, using warmed basalt stones to help radiate heat into tense muscles. Some more exotic treat-

ments use lava shells, herbal poultices, or even the therapist's feet to massage the client.

There are numerous benefits to massage, on both a physical and an emotional level. Massage can be one of the most deeply relaxing and soothing treatments you can experience, bringing relief to body and mind. As stress has been universally acknowledged as a major contributing factor for up to 80% of all illnesses, it is important to take time out and schedule relaxation into your day. Many people find it hard to switch off from their busy lives, so booking a massage treatment can be the perfect way to unwind.

On a physical level, massage can improve skin tone and elasticity, as well as loosen tense joints and ease muscular aches and pains. Certain massage techniques can help to break down fatty deposits and reduce fluid retention. In addition, massage has been proven to improve blood and lymph circulation, helping drain toxins and boost cell regeneration. The oils used in massage are also beneficial, from the moisturizing qualities of carrier oils to the healing effects of essential oils used in aromatherapy.

Beyond pure relaxation, massage can also bring numerous emotional and mental benefits. Studies have shown that regular massages can help with depression, insomnia, anxiety and many other causes of emotional imbalance. The soothing touch of massage can release emotional tension, with a calming effect on both the body and mind.

The act of massaging releases endorphins, the body's 'feel good' hormones that create a natural feeling of well-being. Endorphins not only help you to relax, but they can also help to lower blood pressure and even reduce pain. During a massage, a rush of endorphins releases into the bloodstream, which is one of the reasons why a massage feels so blissfully good!

More than ever, medical experts are discovering the importance of meditation, mindfulness and relaxation in relation to physical health. Taking the time to make small lifestyle changes—such as enjoying a regular massage—can significantly impact your overall well-being.

Is it time you treated yourself?

Tea Ease Your Fast With

By Mary Parker

Intermittent fasting is one of the most popular ways to regulate body weight. It is attractive for three reasons: First, unlike diets, it is simple. There is no calorie-counting, food-weighing, or avoiding entire food groups. Second, it works. Third, it is easy to stick with the plan. It does not disrupt your social life, interfere with holidays, or prevent you from enjoying good food.

There are many different approaches to intermittent fasting. Some people prefer the restricted calorie window approach, where each day, all calories must be consumed within an 8 or 6-hour window, and then they fast for the rest of the 24 hours. Other people prefer to fast one day out of every three, every other day, or two days a week. It's a personal preference.

Why Tea?

While fasting, only non-caloric liquids should be consumed. Many people have turned to unsweetened tea to assist them during fasting periods. Unlike plain water, flavored water, or sugar-free sodas, tea contains caffeine and other natural substances that

may promote fat burning. Tea is also loaded with phytochemicals that have health benefits. On fasting days, drinking tea may enhance weight loss while supporting good health and boosting energy levels.

Although any tea can be used to support fasting, some companies make products specifically designed for this purpose.

Pique Fasting Tea

Pique turns tea into stabilized crystals that come in single-serve packets. Pique has an extensive line of teas that have been supplemented in various ways to support skin health, digestive health and the immune system. They also have several products specifically designed to support fasting. These products are intended to

naturally suppress food cravings and enhance metabolism. They have fasting black tea, green tea, ginger and green tea, and an herbal caffeine-free formula. Empty packet into a teacup or glass full of hot or cold water and stir to dissolve the crystals.

IF Intermittent Fasting Tea

The IF tea company makes a tea blend specially designed to support intermittent fasting. It contains green and black teas and an assortment of other ingredients, such as ginger, cinnamon and hoodia. The blend is designed to suppress the appetite and enhance weight loss. Steep tea bag for five minutes in hot water before consumption.

Zero Tea 14-day Detox Tea

This green tea and rooibos blend is designed to suppress appetite, boost metabolism and support gut health

while fasting. Although labeled as a "detox" tea, this tea does not contain any laxatives or diuretics. Steep tea bag for five minutes in hot water before consumption.

Dr. Berg Keto Fasting Tea

Dr. Berg's fasting rooibos tea includes ginger, ginseng and garcinia cambogia to promote weight loss. It comes unsweetened or sweetened with zero-calorie stevia. Steep tea bag for five minutes in hot water before consumption.

Use Caffeine Strategically

When using tea to assist with fasting, keep in mind its caffeine content. If caffeine disrupts your ability to sleep, a good strategy is to drink caffeinated teas in the morning and afternoon and then switch to an herbal non-caffeinated tea in the evening. Hibiscus and chamomile teas, with their powerful calming effects, can assist with sleep if consumed at bedtime.

Tea is not an essential part of a healthy intermittent fasting regimen, but it can make the fasting periods easier to get through. Specially designed fasting tea blends may work better but any tea blend can be used.

CrazyCoconut Chia Smoothie

CrazyCoconut Chia Smoothie

By Nellie Palmer

• 1 scoop vanilla protein powder

• 1 tbsp sugar-free coconut syrup

• 1/2 tsp truvia

• 1 tbsp sugar-free chocolate syrup

• 1/2 cup ice

• 1/2 cup water

 Mix coconut syrup, chia seeds, protein powder, 1/4 cup ice and 1/4 cup water in blender. Pour into cup.

 Mix chocolate syrup, 1/4 cup ice, 1/4 cup water in blender. Pour chocolate mixture on top of coconut chia mixture. Blend whipping cream until firm. Add truvia. Spoon on top of smoothie.

 Garnish with mint.

Brain Health Eat Fresh for

By Earline Ray

WHILE THE TERM "BRAIN FOOD" IS OFTEN USED TO DESCRIBE SWEET OR SALTY QUICK-FIX SNACKS TO FUEL A LATE NIGHT STUDY SESSION OR LONG DAY AT WORK, THERE IS SUCH A THING AS TRUE "BRAIN FOOD". AS THE BRAIN IS RESPONSIBLE FOR EVERY FUNCTION OF THE HUMAN BODY, IT MAKES SENSE THAT SCIENTISTS AND NUTRITIONAL EXPERTS HAVE SPENT DECADES RESEARCHING FOODS THAT HAVE THE ABILITY TO BOOST AND SUPPORT BRAIN FUNCTION. IN FACT, OUR DIET IS A SIGNIFICANT CONTRIBUTING FACTOR TO BRAIN HEALTH, WHICH HAS A FLOW-ON EFFECT ON MENTAL PERFORMANCE, FUNCTIONAL MEMORY, AND FOCUS.

HERE ARE 5 OF THE TOP SCIENCE-SUPPORTED FOOD CHOICES, SUCH AS COFFEE, WHICH HELP TO SUPPORT A HEALTHIER (AND HAPPIER) BRAIN.

and grapefruit, are one of the best sources of vitamin C. Vitamin C is an antioxidant which prevents damage to brain cells and protects against a range of brain conditions such as anxiety disorders. This powerful vitamin is also shown to play a major role in preventing cognitive decline during aging, and increased vitamin C levels are correlated with improvements in memory, focus, and attention span. Vitamin C is also found in foods such as berries, broccoli, and kale.

Fish

There’s a reason why fatty fish is often mentioned in conversations about brain health. Types of fish that are rich in omega-3 fatty acids are referred to as “fatty fish”, and this group includes sardines, tuna and salmon. The human brain is 60% fat, and 30% omega-3 fatty acid. Dietary omega-3 from fatty fish allows the brain to build new nerve cells and is shown to increase memory and cognitive ability. On the other hand, not getting enough dietary omega-3 fatty acids is shown to be linked to higher rates of depression and learning difficulties.

Coffee

Caffeine addicts, rejoice! There are two biochemical components in coffee which are scientifically proven to increase brain function. Caffeine is known to boost transmitters such as dopamine, which increase motivation and boost mood. The high amount of antioxidants in a cup of coffee may be connected to a decreased risk of brain diseases such as Alzheimer’s for those who drink between 3 and 4 cups of coffee per day.

There is a strong scientific link between heart health and brain health–and including nuts in your diet is an excellent way to improve both! Regular nut consumption is shown to improve heart health and decrease the risk of declining brain function due to aging. The relationship between nuts and brain power has been proven in studies which showed improved memory capacity in those who regularly snacked on nuts. This brain-boosting effect may be explained by the antioxidants and Vitamin E content of nuts, as well as the high proportion of healthy fats.

All nuts, from cashews to pistachios, are shown to have a positive impact on brain health. High amounts of brain-friendly omega-3 fatty acids in walnuts may make them a more effective “brain food” than other nuts.

Broccoli

Just one cup of cooked broccoli provides all of the recommended daily intake of vitamin K for an average person. Vitamin K is an essential building block for sphingolipids, which are a core component of building brain cells. Studies have shown that a diet high in vitamin K may lead to improved cognitive function, and reduced memory decline.

Broccoli also contains a large concentration of antioxidants, the anti-inflammatory compounds which prevent the brain from being damaged by free radicals.

These are only 5 of the brain-boosting foods that are easily available from the supermarket. There is no need to spend money on expensive supplements to support brain function–instead, reach for a handful of nuts, or start the day with a brain-boosting cup of coffee.

Herbed Balsamic Chicken Breasts

By Nellie Palmer

If you've only associated vinegar with the astringent white distilled variety, you're in for a real treat when using sweet and slightly syrupy balsamic. For fastest weight-loss results, substitute skinless chicken breasts for chicken thighs.

INGREDIENTS

• 6 skinless boneless chicken breasts, trimmed of visible fat

• 1 tsp dried thyme, or more to taste

• 1 tsp dried marjoram, or more to taste

• 1/2 tsp freshly ground black pepper, or more to taste

• 1/4 cup balsamic vinegar

• 1/4 cup dry red cooking wine

• 4 tbsp minced garlic

• 2 tbsp fresh chopped chives

• 2 tbsp chopped fresh parsley

• Chicken stock as needed

DIRECTIONS

 Preheat a large, heavy non-stick pan on medium heat.

 Sprinkle chicken with thyme, marjoram and pepper and add to pan herb side down. Sprinkle thyme, marjoram and pepper on top side of chicken.

 Reduce heat to low, cover and cook on medium-low heat for 8-10 minutes. Turn chicken, cover and cook an additional 8-10 minutes. The chicken should be browned and cooked through.

 Remove chicken from pan and keep warm.

 Add the vinegar and wine to pan and scrape anything remaining in the pan to loosen. Bring the mixture to a boil until the juices show signs of thickening. Add garlic, pepper to taste and approx. 1/2 cup chicken stock—continue boiling until the mixture begins to thicken and condense.

 Place chicken on a serving platter.

 Add chives and parsley to pan and stir. Pour sauce over and around chicken and serve.

Serves: 6

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There were many emotions tied to the ultimate demise of my marriage; loneliness, emptiness, sadness, guilt, shame and fear just to name a few. Unfortunately, many of these were also emotions I fully acquainted myself with since I was a child. For some reason, I’d been plagued with negative emotions, and I have spent my entire life assaulting myself mentally.

The older I became, the more these emotions continued to grow, and they eventually manifested into additional ones like worry, doubt, anxiety, insecurity and depression. With each passing year, I found myself relentlessly seeking ways to rid myself of them and I made a plethora of mistakes along the way in doing so, which included marrying a man I knew wasn’t right for me.

Peace FROM INNER CRITIC TO INNER Peace

By Debra Rieder

Thirteen years later, the inevitable happened and I was completely blindsided by a divorce.

I was lost, broken, and finally skinny (well skinny for me). I lost 30 pounds in 40 days. I was a wreck, a basket case. But not because of the loss of my marriage and the comfortable lifestyle that came with it, rather it was the tearing apart of our family without regard for anyone else’s feelings. It was the challenges, emotions, confusion, difficulties, stress and loss of innocence that our children now had to face because of the divorce. It was fear of how it would affect our children, now, and in the future. It wasn’t about me per se, it was about the loss of my family unit that was so disturbing. And because I would never again hear my children say, “mom and dad.” It would now have to be “mom or dad”.

Looking back, I realize how much my negative self-talk and excess of unhealthy emotions attributed to a life of lack. It stifled me. It controlled me. It forced me to wear masks, escape through vices and live with a sense of void.

It didn’t have to be this way. If I had only listened to all of the times God was “calling me,” and ignore my inner critic throughout my life, I could’ve found this peace sooner. I didn’t have to go through the pain, the mental torment, and neither do you!

The trajectory of my life changed because of the unfortunate events of dear friends of mine who had a 35week stillborn baby.

Shortly after the funeral, I went to check on the dad and found him sitting alone in the dark in their dining room. I noticed his fist was clenched as we spoke. I tapped it softly and asked, “what’s in there?” He slowly rolled his hand over, opened it, and replied, “I finally got my girl, and she had black hair like me.”

As I watched my friend talk about the locket of his daughter’s hair, I couldn’t help but notice his strength, but more than anything, I observed his faith, his peace.

And so it was, there in that moment, with tears in his eyes, as well as my own, I looked at him and said, I want what you have. Puzzled, he replied? “What do you mean? Have what?” And I said, “That peace, your strength, your faith.” He replied with a little more vigor in his voice, “It’s yours for the taking. Anyone can have it. You just have to believe.”

I didn’t need to hear anymore. I not only wanted it…I NEEDED it! I desperately needed freedom from the mental torment and negative voice inside my head that was always waging war.

And from that pivotal moment in my life, my Faith Walk began.

If faith was the answer to having peace in my life, I was determined I was going to find it. And so, my quest ensued wanting to know who is God and how can I have some of that faith and peace.

There are many things I learned along the way. Some “lessons” were easy, and some, the exact opposite of that.

But more than anything, the faith that my friend had, and I now have, is vastly larger than just believing in God. It’s something that takes hold and changes everything about you (in a beautiful way). Your thoughts, actions, attitude and perspective on life change. This type of faith provides hope and supernatural strength during adversity because there’s an unexplainable KNOWING that resonates so deep inside your soul, it fills your heart with love and peace.

I’ve spoken on stage with the likes of Jack Canfield, Co-Creator of #1 NY Times Best-Selling Book Series, Chicken Soup for the Soul® and James Malinchak, from ABC’s Secret Millionaire. And now I’m on a mission to help others and my clients find this type of faith and put an end to the mental torment of their inner critic.

Mental Health is such a prevalent concern these days, taking the lives of far too many people way before their time. In fact, although never actually attempted, I was there at the end of

my rope, not once, not twice, but three times wanting desperately for my life to end. My inner critic was ruthless and relentless, and I couldn’t get that negative voice inside my head to stop playing in “stereo” on repeat.

I’m extremely passionate about coaching and speaking with women at colleges, universities, high schools, churches and organizations. I want to help prevent (or stop) them from experiencing the needless torture of that little, small voice inside their head always telling them they’re not good enough, smart enough, pretty enough or any of the other “enoughs.” The same little, small voice that holds them captive from living the life they crave, deserve and desire. And more importantly, I want to help put an end to the unfortunate and unhealthy cyclical patterns that are passed from one generation to the next, just because someone didn’t know that Faith=Peace and Peace=Faith. They are like besties, two peas in a pod. When you find one, the other is never far behind.

Men’s Health

& Chiropractic

By Dr. Aaron Dutruch D.C.

In general, men have a hard time making it to doctor unless something is wrong, going to the Chiropractor is no exception. The main reasons guys come in to see us is because they need some help with neck pain, back pain or headaches. Today I’ll be discussing some ways to alleviate these common ailments, along with how nutrition can impact men’s health.

The way I like to explain pain is that ‘‘pain” is your bodies “check engine light”, and just like in your vehicle, it turns on when structures can no longer compensate and start to break down.

Neck pain and headaches are often found together and can be caused by several things. Most commonly, I find that increased tension within the joints and muscles of the neck and upper back are the primary culprit. Repetitive or sustained actions like working at a computer fatigue these muscles. If you have a desk job, make sure to take breaks and be mindful of your posture while working. Lower back pain can be a bit more complicated to diagnose without an in-person consultation. However, a good starting point for reducing or limiting lower back pain is to stretch the hamstrings and hip flexors. Tight hamstrings and hip flexors cause the pelvis to

tilt forward and can jam the joints in the lower back together and increase pain. Another way to help limit lower back pain is by working to increase your core control. The core muscles of the abdomen act like a counterweight for your back muscles. If the core is weak or fatigues easily, it causes the lower back muscles to have to compensate. This can lead to chronic tension, pain and disc degeneration.

Changing up the way you approach your daily nutrition can greatly impact your overall health. When talking about nutrition for men’s health a few supplements come to mind. The few that I will discuss today are vitamin D, Magnesium, Omega 3’s and B12. Vitamin D not only helps you to build stronger bones, but it also plays a role

SUPPLEMENTS FOR MEN’S HEALTH

in heart health. Some studies have suggested that it may also help with testosterone production. Magnesium also plays a role in the production of testosterone and can reduce muscle tension and lead to more restful sleep. Omega 3’s can help to decrease inflammation throughout the body and reduces the risk of heart disease. Most people are aware that B vitamins are important for energy production but B12 specifically is great for brain function and can help fight that “brain fog” we all experience from time to time.

This is by no means a comprehensive list of what could be causing your pain or what supplements you should take. It’s to serve as a steppingstone to wellness and give you an idea of how to start feeling better. Health is more than just a number on a scale (pain scale or other) and if you are looking to find some help on your journey, you don’t have to wait until it becomes a major problem, just reach out to a professional near you and let’s get started!

Dr. Aaron Dutruch D. C. received his BS in Kinesiology, Fitness and Human Performance from LSU and his Doctorate of Chiropractic from Texas Chiropractic College. He is proficient in Upper Cervical chiropractic care and is a certified FAKTR provider.

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By Jennifer Dean

The popularity of ziplining is zooming for vacationers, campers and adventurers all over the world. Kids, in particular, love the idea of flying through the trees.

With a backyard zipline kit, you can bring the thrill to your own backyard.

A zipline gets kids excited about being outdoors.

Sometimes kids get bored with toys like swing sets and end up choosing to spend free time in front of a screen instead of outside. A zipline is a wonderful tool in motivating your kids to put down the electronics and move their bodies. They will be having a great time while getting stronger and more physically fit. They will also get the numerous benefits of spending time in the fresh air and sunshine.

A zipline can save you money.

Consider your zipline installation an investment in creating at home entertainment system that will not

REASONS TO GET YOUR KIDS

BACKYARD5ZIPLINE

consistently cost you money. Many families can't afford to spend their days at adventure parks or outdoor activity centers. Having the fun in your own backyard means that these special occasion treats become a daily possibility.

A zipline is a real-life lesson in physics.

Some kids learn best when they are actively engaged. Your child may be shocked to find out that a zipline has a lot to teach about basic math and physics. Concepts like angles, velocity and energy make a lot more sense when you can connect them to something tangible.

A personal zipline can be customized to your family.

Not all ziplines are alike, and not all are appropriate for people of various ages and size. When your kids are playing on a zipline you have purchased and installed, you can be sure that the set-up is right for your family. You can also choose how high to hang your zipline and you can

A

control the speed based on the angle you find is best.

You have the coolest yard on the block.

You won't have to worry about where your children are playing because all the kids will want to be at your house. This will offer you tremendous peace of mind because you know you have followed safety instructions and have the proper equipment like helmets and are requiring safe clothing and shoes.

You might have to invest in more snack food, but there are definite advantages to being able to personally supervise your children.

If you're looking for a fun, physical activity your kids can do right outside your house, consider installing a backyard zipline. Your kids will enjoy hours of play, and you will discover some great benefits as well.

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Self-Care

Self-Care

What it is & How it can help you

By Jay Lang

Self-care is a concept that is frequently mentioned in the media, and though it sounds like a good thing on its face, you may not have a clear idea about what the term means and how it relates to you personally. You can implement this important idea into your daily life to take advantage of the many benefits self-care can offer your physical, mental and spiritual health.

What Exactly Is Self-Care?

Self-care is an idea that encompasses all areas of good health. It means taking active steps recommended to maintain physical health, such as immunizations, screening tests and periodic visits to your primary care provider. Self-care also includes careful attention to diet, weight management and exercise that impacts overall health. But self-care also includes paying attention to your emotional/mental health, with measures that help to manage stress, reduce anxiety and improve mood. Finally, selfcare is concerned with spiritual well-being, as well, encouraging individuals to take the time to look inward, reassess perspective and connect with a higher understanding to provide meaning and purpose in life. Taken together, these actions help to improve health, enhance serenity and heighten well-being.

Effective Methods of Self-Care

Self-care can mean different actions for each individual. For some people, it may mean focusing more on physical health and the measures needed to strengthen the body and resist disease. It can mean making a conscious effort to eat a healthy diet or lose those extra pounds. It may mean instituting a new exercise regime or joining a new sport. Emotionally, self-care may mean setting aside more “me time” in order to process events that are going on or time to meditate to generate a greater sense of inner peace. It can mean making sure you get more restful sleep or going for a monthly massage. Even simple actions like taking a hot bath or listening to your favorite music can be a part of your self-care. Spiritually, self-care may mean spending more time in prayer, joining a study group or getting involved in programs that help others. It can mean spending more time outdoors in nature. Each person must explore what creates a feeling of positivity and progress for them in their own lives.

Benefits of Self-Care

Performing self-care activities on a regular basis offers many benefits. More attention to recommended health measures means physical health improves, with greater strength, endurance, immune system function and resistance to disease. Emotionally,

self-care gives individuals greater resilience during difficult times, improved relationships and higher self-esteem. Spiritually, selfcare provides a deeper connection with the infinite and a clearer sense of purpose and compassion toward others. In fact, taking care of yourself has a wealth of wider-ranging effects that impact your daily life.

Recognizing When Self-Care Is Indicated

Busy people often neglect taking time for themselves, and this can result in feelings of being frazzled and out of sorts. Self-care can be particularly important during times of life changes, such as the loss of a loved one or losing a job. A person may begin to feel overwhelmed and out of control, with negative effects on health and loss of self-confidence. Any event that places additional demands on you physically, emotionally or spiritually is an opportunity to perform self-care actions. These are times when self-care can make a significant difference to well-being, productivity and ability to cope.

Engaging in self-care activities may sound like a luxury for busy individuals, but it can help them to feel physically healthier, emotionally calmer and spiritually more centered. Explore the many types of activities that can make up a selfcare routine, and learn the benefits this simple idea can have on all aspects of your life.

CREATING A SUSTAINABLE

Wardrobe

By Rose Helene

CREATING A SUSTAINABLE WARDROBE IS BECOMING AN INCREASINGLY POPULAR CHOICE AMONG CONSCIOUS CONSUMERS WHO WANT TO TAKE RESPONSIBILITY FOR THEIR ENVIRONMENTAL IMPACT. A SUSTAINABLE WARDROBE ISN'T JUST ABOUT BUYING CLOTHES THAT ARE ECO-FRIENDLY; IT'S ALSO ABOUT MAKING SMART CHOICES WHEN PURCHASING AND CARING FOR YOUR CLOTHING, SO YOU CAN REDUCE THE AMOUNT OF WASTE YOU CREATE OVERALL. THIS ARTICLE WILL EXPLORE HOW TO CREATE AND MAINTAIN A SUSTAINABLE WARDROBE IN MULTIPLE DIFFERENT WAYS; FROM REPAIRING DAMAGED CLOTHING, IF POSSIBLE, TO BUYING QUALITY CLOTHING MADE TO LAST. YOU DON'T HAVE TO COMPROMISE ON STYLE TO HELP REDUCE YOUR ENVIRONMENTAL IMPACT!

BUY QUALITY CLOTHING MADE TO LAST

Buying quality clothing that is made to last is much more eco-friendly than cheap clothes that wear out fast. This practice eliminates the need for constant replacements, which reduces the amount of waste you're creating in the long run. While purchasing qual-

ity items is more expensive initially, buying high quality items saves money in the long run. When high-quality pieces eventually do reach the end of their life cycle, they can be donated or re-purposed for fabric instead of thrown away—options that are not possible with cheaper alternatives. When cheaper alternatives wear out, there's nothing else you can do but trash them. Buying quality clothing that is designed to last not only saves money but also helps protect our environment by reducing unnecessary waste production and consumption of resources.

REPAIR DAMAGED CLOTHING THAT YOU ALREADY OWN

Repairing any damaged clothing you already have, if possible, is an important part of the sustainability movement. It eliminates the need to buy new items, which can be expensive and wasteful in terms of resources used to manufacture them. Not only that, but repairing existing garments also reduces their individual environmental impact because you're

extending their life. A whopping 92 million tons of waste are created each year due to our clothes being disposed of before they've reached their end-of-life stage. Repairing your clothing instead helps prevent this type of unnecessary waste from entering our landfills and oceans. It is more cost-effective than buying a replacement item, as well as quicker and easier than having to shop for something new.

SHOPPING FOR VINTAGE OR SECONDHAND CLOTHES WHENEVER POSSIBLE

Shopping second-hand or vintage stores whenever possible is a great way to reduce your environmental impact. Not only do these stores offer unique pieces that are often cheaper than retail prices, but shopping for them also helps keep clothes and other materials out of landfills since they will be purchased and used again. Shopping at vintage or second-hand stores also supports local businesses and keeps money in the community rather than giving it to large corporations with questionable practices. And it's easier than ever before due to the rise of online marketplaces like Depop or Vinted, offering a wide range of second-hand clothing from all over the world at competitive prices. Getting into the habit of purchasing second-hand items whenever possible is a great sustainable practice, while still allowing you to express yourself through fashion without breaking your budget!

RESEARCH THE BRAND'S LABOR PRACTICES BEFORE PURCHASE

When buying new, researching brands before you purchase is an important part of responsible consumerism. It allows consumers to make informed

decisions about which companies they will support with their money and helps ensure that the businesses we buy from are not using exploitative practices such as underpaying workers or even using slave or child labor. Unfortunately, these are globally used exploitative practices. So it is critical for all conscientious consumers to take the time to research brands before making purchases. There are many online resources available that can provide information on various aspects of a company's operations, such as their supply chain management policies and employee rights regulations. By arming ourselves with this knowledge prior to shopping, we can ensure our money goes towards supporting ethical businesses instead of those engaged in exploitation or abuse.

DONATE UNWANTED CLOTHES TO HELP OTHER SUSTAINABLE SHOPPERS

Donating unwanted clothing is a great way to help others build their own

sustainable wardrobe. Not only does it provide those in need with clothes, but it also helps reduce the amount of waste that would otherwise be thrown away. This means donating your unwanted items can make a real difference in combating climate change! Additionally, by donating used clothes instead of throwing them away, you are helping to extend the life cycle of these garments; something which is becoming increasingly important as we stride towards more fast fashion systems. Donations often go to charity shops or secondhand stores, so you'll be helping people and the earth! Win-win.

CREATING A SUSTAINABLE WARDROBE DOESN'T HAVE TO BE A DAUNTING TASK. BY TAKING SOME SIMPLE STEPS LIKE SHOPPING SECOND-HAND OR PURCHASING QUALITY CLOTHES OVER CHEAP, YOU CAN MAKE AN EFFORT TOWARDS BUILDING A MORE CONSCIOUS AND ECO-FRIENDLY CLOSET. ULTIMATELY, CREATING A SUSTAINABLE WARDROBE IS ABOUT MAKING SMARTER DECISIONS WHEN IT COMES TO OUR FASHION CHOICES. USE YOUR PERSONAL STYLE AS INSPIRATION WHILE ALSO KEEPING IN MIND THAT WHAT WE WEAR HAS AN IMPACT ON THE PLANET. IT'S PERFECTLY OKAY TO TAKE IT ONE STEP AT A TIME, TO NOT OVERWHELM YOURSELF. SO GO AHEAD AND START TAKING ACTION TODAY TO CREATE YOUR OWN SUSTAINABLE WARDROBE!

HOW TO POTTY TRAIN YOUR PUPPY

By Buck Russell

Bringing a new puppy into your home can be an exciting and rewarding experience, but it also comes with many responsibilities, including potty training. Potty training your puppy is an essential part of their development, and it can be a challenging task, but with patience, consistency and positive reinforcement, it can be achieved successfully. In this article, we will discuss some tips and tricks on how to potty train your puppy effectively.

START EARLY

Potty training should begin as early as possible, preferably when the puppy is between 8 and 12 weeks old. At this age, puppies have a shorter attention span, and they are less likely to have developed bad habits. They are also more receptive to learning and training. Starting early will also help your puppy learn the rules of your home and establish a routine.

ESTABLISH A ROUTINE

Establishing a routine is essential in potty training your puppy. Take your puppy out first thing in the morning, after every meal, before bedtime and after playtime. Puppies have small bladders, and they need to go out frequently, especially when they are younger. Consistency is key in establishing a routine, so stick to the same schedule every day.

CHOOSE A DESIGNATED POTTY AREA

Choosing a designated potty area will help your puppy learn where to go. Take your puppy to the same spot every time you take them out. This will help them recognize the smell of their urine or feces and associate it with going potty. Make sure the designated potty area is away from any distractions and is easily accessible.

USE POSITIVE REINFORCEMENT

Positive reinforcement is a crucial aspect of potty training your puppy. Praise and reward your puppy every time they go potty in the designated area. Use treats, verbal praise and physical affection to reinforce good behavior. Avoid punishment or scolding your puppy if they have an accident. Punishing your puppy will only make them scared and confused, making the potty training process longer.

MONITOR YOUR PUPPY

Monitoring your puppy is essential in potty training. Keep a close eye on your puppy, especially during the early stages of training. If you notice any signs of your puppy needing to go potty, such as sniffing around, circling, or whining, take them out immediately to the designated potty area. If your puppy has an accident inside, clean it up immediately, and do not scold or punish them.

USE A CRATE

Using a crate can be a useful tool in potty training your puppy. Dogs are naturally clean animals, and they do not like to eliminate where they sleep. Crate training can help your puppy learn to hold their bladder for longer periods. Make sure the crate is the right size for your puppy, and never leave your puppy in the crate for too long.

Potty training your puppy can be a challenging task, but it is an essential part of their development. Starting early, establishing a routine, choosing a designated potty area, using positive reinforcement, monitoring your puppy, and using a crate can all be useful tools in potty training. Remember to be patient, consistent, and positive, and with time, your puppy will learn to potty outside like a pro!

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IS FAKE MEAT A HEALTHY CHOICE?

By Mary Parker

CONSUMERS ARE CONSTANTLY BEING BOMBARDED WITH CONFLICTING MESSAGES ABOUT WHAT FOODS ARE HEALTHY CHOICES. MOST OF THESE MESSAGES ARE BASED ON JUNK SCIENCE OR ARE PURELY MARKETING PLOYS. ONE DILEMMA THE CONSUMER FACES TODAY IS WHETHER TO EAT FAKE MEAT PRODUCTS. THEY ARE PLANTBASED, BUT ON THE OTHER HAND, THEY ARE ULTRA-PROCESSED, ARTIFICIAL FOOD. A FREQUENTLY REPEATED MANTRA ABOUT EATING HEALTHY IS TO AVOID ULTRAPROCESSED FOOD PRODUCTS. DO FAKE MEATS FALL INTO THIS CATEGORY OF FOODSTUFFS?

WHAT IS IN FAKE MEAT?

Although the exact ingredients of fake meat vary a bit by brand, they all contain the following key ingredients:

Ultra-processed plant proteins

Coconut oil

Fake blood

Added vitamins

Salt

PROCESSED PLANT PROTEINS

Ultra-processed proteins derived from plants are the base ingredient in fake meat. They provide the structure and the texture of the product. Plant proteins are less digestible than animal-derived proteins, a characteristic referred to as "a low-quality protein source." Plant proteins also contain a different profile of amino acids than animal-derived proteins, a characteristic referred to as "an incomplete protein source." Plant proteins derived from grains, such as wheat, are very low in the amino acid lysine. Plant proteins derived from legumes, such as peas, are low in the amino acids methionine, cysteine and

tryptophan. Vegans are taught to pair and combine different plant sources of proteins to ensure that they consume all of the necessary amino acids in sufficient quantities, such as pairing corn with beans. None of the fake meats on the market seem to have made any effort to combine different plant sources to produce a complete protein source.

COCONUT OIL

The fat content of fake meat is relatively high, and most of this fat is saturated fat derived from coconut oil. Coconut oil is primarily composed of lauric acid, a saturated fat. The conventional wisdom is that all saturated fat is bad for the heart, but one randomized controlled trial found that consuming a moderate amount of coconut oil daily for four weeks did not increase LDL-c (the bad cholesterol), and instead, it increased HDL-c (the good cholesterol) in the blood of healthy volunteers. An overview of the literature published through 2021 concluded that coconut oil most likely

had a "neutral" effect on cardiovascular health; namely, it did not increase or decrease people's risk of heart attacks and strokes.

FAKE BLOOD

The key ingredient in fake meats that allows them to simulate the taste of real meat is hemoglobin. The hemoglobin protein binds to iron and carries oxygen through the bloodstream of mammals. The hemoglobin in fake meats is produced by genetically modified yeast. In short, these fake meats taste like real meat because they have been laced with fake blood produced by a GMO organism. This fake blood product does provide iron as well as flavor.

ADDED VITAMINS AND MINERALS

As an ultra-processed artificial food, fake meat does not naturally contain vitamins. Thus, the manufacturers have opted to add selected vitamins and minerals to the product to improve its nutritional value. However, the vitamins and minerals chosen by most manufacturers are not among the dietary factors that tend to be deficient in populations in developed countries.

SALT

Artificial meat products have a lot of salt added to them to improve their flavor. Each serving of fake meat provides approximately the same amount of salt as eating three servings of potato chips. The American Heart Association recommends eating around 1500 milligrams of sodium per day. A serving of fake meat would provide around one-fifth of the daily allotment of salt. It will cause no harm as long as the salt intake from other foods on that day is not excessive.

WHAT DOES FAKE MEAT CONTRIBUTE TO THE DIET?

Calories, mostly derived from fat (coconut oil)

Incomplete, low-quality protein from plant sources

A lot of salt

Iron

Added vitamins and minerals

A small amount of fiber

THE BOTTOM LINE

Artificial meat products should be classified as ultra-processed, fake food products that contribute little to no valuable nutrients to the diet. Like most ultra-processed food products, they provide mostly empty calories. Consuming artificial meats on occasion will probably not cause harm. Frequent consumption of artificial meats will probably promote weight gain and malnutrition.

Facts You Should Know About Shingles & the Shingles Vaccine

By Jay Lang

Shingles is a viral infection caused by the varicella-zoster virus, the same pathogen that causes chicken pox. Infection causes a rash that can be long lasting and very painful. Early treatment can help to reduce discomfort from the infection, and a vaccine is available to prevent infection. A few facts can help you determine if the shingles vaccine is right for you.

Who Gets Shingles?

If you have had chicken pox in the past, the varicella-zoster virus may be lying dormant in the tissues of your body. Years later, this virus can become active again, causing the infection and resulting in uncomfortable symptoms. People over the age of 50 are more prone to get the infection. If you are taking steroid medications for a period of time, you are more susceptible to shingles infection. People who are under treatment for cancer are more vulnerable. Some immune system diseases can increase your risk of infection.

Symptoms of the Shingles infection may appear as a patch of blisters that wraps around the trunk of the body, usually on just one side. Some people may get the rash on the face, neck, or near the eyes. Itching, tingling and sensitivity to touch may occur at the site. Fatigue, headache and fever can

sometimes occur. Other people may never get the rash but experience pain that is often confused with other medical problems. Most people will develop the infection only once, but repeated infection is possible.

Complications From Shingles

Because shingles affects the nerves, severe pain can occur, which may be lasting. If the infection occurs near the eyes, vision loss can result. Pneumonia, hearing loss and brain infection can occur as a result of the infection. Contact with open sores can lead to infection in other people who have not had chicken pox.

Diagnosing Shingles Infection

Your doctor may be able to diagnose the infection based on the appearance of the rash and symptoms of pain. However, if there is a question about the diagnosis, fluid from the blisters may be taken for laboratory examination.

Treatment of Shingles Infection

Although there is no cure for shingles, your healthcare provider can offer a number of medications to relieve itching and discomfort from the infection, as well as to shorten the duration. Your doctor may prescribe topical lotions to relieve itching, antiviral drugs, steroid medications and antidepressants or anticonvulsants to help manage pain.

Preventing Shingles With the Shingles Vaccine

A new vaccine is available to prevent severe shingles infection that will reduce symptoms and shorten the duration of the illness. It is administered in two separate injections. This current vaccine, which offers 90 percent effectiveness against the virus, is an improvement over the older vaccines, which only provided 70 percent effectiveness. This vaccine is available through your physician and from large pharmacies. Individuals who have received the older vaccine given several years ago are not fully protected from the virus and should receive the new vaccine.

Side Effects From the Shingles Vaccine

Most people will only experience soreness in the arm at the site of the injection. However, others may experience fatigue, headache, muscle pain, nausea or stomach pain for 2 to 3 days after injection. You should always notify your physician of any severe reactions from a vaccine. Acquiring a shingles infection is a very real health issue because it can cause severe discomfort and medical complications in some people. Today's safe and effective vaccines are the best way to avoid serious effects from shingles.

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