Inspire Health NOLA Metro Area Advertisers Kit 2019 by Fox Printing and Digital Publishing

Empowering Natural Living in New Orleans and the Northshore

Wellness is an active process of making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth, a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity.

2019

ADVERTISERS mag-

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Our Mission To Support and Advance the Wellness Community in the Greater New Orleans Area.

Inspire Health Magazine Inspire Health magazine embraces natural living as the key to true and lasting wellness by promoting positive and sustainable living practices. Readers are encouraged to take control of their lives and push themselves to be better and healthier. We are committed to a message that empowers families to live healthy lifestyles, fulfilling relationships and support for their family, environment and community.

Sections in Each Issue

Superfoods Eat Fresh Recipes Exercise Healthy Body Mighty Kids Pets

Healthy Mind Wellness Fashion Natural Beauty Discover Healthy Destinations

M Just A GPrint A –ZA Package I N EDeal! Not When you sign a 6-issue agreement, we become your partner in marketing.

Advertisers benefit through our support with a Total Marketing Campain

• promotional events • text message marketing • direct mail postcards

• websites (including blog posts) • print advertorials

Promotional events

Connect readers with advertisers. If you are interested in hosting a Girls’ Night event, contact Suzanne Fox at sfox@igofox.com. Look for deails on our next Health Fair in October. Invitations will be delivered to all advertisers in August. All advertisers will have a FREE booth space at the event and given the opportunity to make a presentation. Have an event coming up at your location? Let us know and we will promote it FREE of charge. We send a team out to your ribbon cutting ceremony, grand opening or any event you host and promote it in our next issue.

Online Social Media Presence

We publish your ad on our social media platforms and we post a digital flipbook of each issue linking each ad to the advertiser’s website. Our social media team can boost and track your web traffic, updating you on the number of views and shares along the way.

Direct Mail Postcards

With your six issue full page agreement, we will design and mal 500 postards to a carrier route of your choice.

Text Marketing

SMS marketing is more effective than all other ad platforms because 95% of texts get read within 10 seconds with a 45% click-through rate. (Compare to email's 2-4%) Prospect for new customers and promote to current customers.

Advertorials

Readers love to read about your services. With your six issue full page contract, you receive one free advertorial in any issue during the year. With your half page contract, receive one free half page advertorial in any issue during the year.

It Works! Inspire Health Magazine

Generates Leads

“Not only do I enjoy working with the staff at Inspire Health magazine, but we have also seen an increase in new patients that report they referred in by our ad in the magazine! The readership demographic is perfect for our business.” –Patricia F. at La Bella Vita Laser and Vein Center, 1/2 page ad.

Drives Traffic To You

Feel Comfortable In Your Own Skin At La Bella Vita Laser and Vein Center, we are fully committed to providing modern vein care in a friendly and relaxed atmosphere.

Increases Brand Awareness

Medical vein procedures covered by Medicare and most insurances Randall S. Juleff MD, FACS

is triple board certified by the American Board of Venous and Lymphatic Medicine, American Board of Surgery, and American Board of Thoracic Surgery.

Increases Revenue Improves Your Bottom Line!

Do you suffer from...

FREE

• Painful, heavy, or aching legs? • Leg swelling or cramping? • Itching/Burning or rash on lower legs? • Unsightly varicose/spider veins? • Leg ulceration or skin discolorations?

Vein screening at any time

Vein-related issues come in many forms and range from the cosmetic to the debilatating. Whatever the issue, the focus at La Bella Vita Laser and Vein Center is to offer the best treatment available with care strategies unique to each patient’s situation. Dr. Juleff has centered his philosophy around the importance of individualized patient care. He works with a highly-trained team to provide fast, pain-free service with minimal side effects and short recovery times. After treatment, many patients find that they are able to return to normal, daily life quickly. In order to provide patients with the highest level of care, as well as the best and most advanced treatments available, Dr. Juleff and his team have chosen to narrow their focus exclusively to vein-related issues.

www.LaBellaVitaVein.com Call 888-4-VEIN-FREE

1431 Ochsner Blvd., Suite B, Covington, LA

“Not only have we received calls and booked many appointments because of our advertising in Inspire Health, but we’ve gained many new clients! Working with the staff has been a wonderful experience.” –Dr. Karin Nielsen at The Wellness Centre of Baton Rouge, Full page ad

Total Body Thermography SPRING INTO HEALTH AND GET YOUR THERMOGRAPHY ON!! Prevention is the most effective means of treating most health issues. Screening with Total Body Thermography captures a snapshot of your current health. These evaluations show functional changes happening in the body BEFORE becoming labeled as disease processes. The Non-Invasive procedure is safe, painless and requires little contact with the body. Thermography offers earlier detection of abnormalities in the body allowing you to be proactive in your total body wellness. Dr. Karin Nielsen at The Wellness Centre uses cutting-edge equipment and techniques (and more than a decade of experience) to identify and treat problem areas BEFORE they become a major issue.

Mandeville 200 Greenleaves Blvd. Suite 11(Inside Spa 728) 985-474-9299

Whole Body Thermography Evaluates Your Physiological Health • Breasts • Ovaries • Uterus • Heart • Thyroid • Teeth • Lymph • Sinus

Baton Rouge 1528 Del Plaza Dr. Suite B 225-229-6107

• Colon • Kidney • Liver • Gallbladder • Pancreas • Stomach • Small Intestine • Spinal Column

NEW LOCATION in New Orleans at The Remedy Room 1224 St. Charles Ave NOW TAKING APPOINTMENTS

www.WellnessCentreBR.com

Karin Nielsen, ND, CCT

*Thermography is not intended to replace standard methods of breast and body health, nor intended to diagnose. Total Thermography is a great adjunct to your health care needs.

mpastato allery Art herapy finds nspire ealth aga ine complements the uni ue services offered to the community. orking with nspire ealth is such an easy fit because the maga ine has a nice balance of uni ue health information along with uality ads to benefit the reader. he staff at Inspire Health are always available and approachable and open to help.” –Elizabeth Impastato, Full Page Advertorial

The market value for health and wellness in the United States is on the rise. It is expected to reach a staggering 179 billion U.S. dollars by 2020. New data on the 10 markets comprising the wellness economy provides fresh evidence that wellness remains one of the world’s biggest, fast-growing industries.

• • • • • • • • • •

The Market

Personal Care, Beauty and Anti-Aging ($1,083 billion) Healthy Eating, Nutrition and Weight Loss ($702 billion) Wellness Tourism ($639 billion) Fitness and Mind-Body ($595 billion) Preventative and Personalized Medicine and Public Health ($575 billion) Traditional and Complementary Medicine ($360 billion) Wellness Lifestyle Real Estate ($134 billion) Spa Economy ($119 billion) Thermal/Mineral Springs ($56 billion) Workplace Wellness ($48 billion)

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While it’s based on several factors, it narrows down to these four things: 1. The rise of lifestyle-related illness Since the introduction of technology and automation in the workplace, the average job and lifestyle are increasingly sedentary. In the United States 70% of the population is considered overweight, making it the most overweight country in the world. 2. Social media’s influence Health and fitness is a social media phenomenon. On Instagram alone, the #fitness hashtag has over 300 million posts. 3. Increasingly health-conscious consumers Consumers are increasingly health conscious — with Gen Z (anyone born from 1996 onwards) reporting an increased sensibility towards a healthy, balanced lifestyle. This is a trend that shows no sign of slowing down. 4.A shift in attitude towards healthcare Preventative ( as opposed to curative) health care has become increasingly popular. Healthcare professionals now suggest a healthy lifestyle — from the food you eat to your level of activity — as the best means of preventing poor health.

Our Covers

2019 Editorial Calendar January-February • Love

Magdalena Wszelaki-Cooking for Hormone Balance, Cardiovascular Health

March-April • Inspire

Harry and Jill Connick, Jr.-Colon Cancer Awareness Month, Inspire Early Screening

May-June • Celebrate

Carmel Baranoff-Living Well With Carmel National Women's Health Healthy Life For Baby Boomers

July-August • Empower

Towny Robinson-Fi the nerve cell, fi the brain.

September-October • Balance

Kathleen Trotter-Finding Your Fit Tips and Tricks to Incorporate Fitness Into Your Daily Routine

November-December • Gratitude

Dr. and Mama Z The Essential Oils Diet

Readership by Men Increasing Men also read Inspire Health for the content and inspiring articles. Readership by men grows every year. Advertisers get the benefit of reaching both markets men and women , especially growing families, adult children who are taking care of their elderly parents.

Readership by Seniors Increasing Over 65 readership is steadily climbing, which meets advertisers needs for marketing to seniors.

Demographics Our latest reader survey January 2, 2018 70% of readers are women and 30% of readers are men.

In 2017

2% ............... Ages 25-34 16% ............... Ages 35-44 19% ............... Ages 45-54 46% ............... Ages 55-64 17% ............... Ages 65+

764,135

copies of Inspire

Health Magazine were distributed through Newspapers and Independent Publishers throughout the United States.

Distribution Methods:

Home Delivery / Mailed Racked in strategic locations Distributed by advertisers

A note from our Executive Publisher, Suzanne Fox “Readers love our original content. We don’t buy canned content and design it as if it were our own. We meet with our staff of writers and talk about real issues that women and families are facing today.We research it and write the article in an educational format. What’s the point if you can’t learn something from it? The fact that our readers keep the magazine on their coffee table because it is so pretty, also doesn’t hurt.”

Here’s what one reader says: I enjoy reading health-related material and find your magazine to be outstanding, by far the best publication in the area. Cherie Holton

Demographics & Distribution

Advertising Specifications and Rates AD DESIGN SPECIFICATIONS Ad Rates are For Six Issue Agreements, Shorter Run Times add 20%

Full Page with Bleed Live: 8.375” x 10.875” Bleed: 8.625” x 11.125”

Full Page without Bleed 7.5” x 10”

1/2 Page Horizontal 7.5” x 5”

AD 1/2 Page Vertical 3.625” x 10”

1/4 Page Horizontal 7.5” x 2.4375”

AD AD AD

1/4 Page Vertical 3.625” x 5”

Resource Page 2.125” x 2.75”

Double Spread without Bleed 15.875 x 10

Double Spread with Bleed Live 16.75 x 10.875 Bleed: 17 x 11.125

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INSPIRE HEALTH

Purchase an ad in 6 issues and receive FREE ad design. This includes redesign between issues for ads 1/2 page or larger. ($40/Full and $30/Half page values) Ads 1/4 page or smaller, ad redesign fee is $25.00

*Interview and Writing Services Available for $200.00 per Full Page* Free One Time with a Full Page Six Issue Agreement

Distribution • • •

Mailed to subscribers Printed bi-monthly Racked at hundreds of locations throughout the Metro New Orleans Area. Available at all Rouses and Whole Foods Locations..

Features • • • • •

Targeted delivery High gloss magazine. Educational content Local inspiring person article Free design with agreement

• • •

Free marketing consultation Free social media posting Free Texting Platform with half page ad or larger

Publishing Calendar Issue

Distributed

Ad Closing

Materials Due

Jan/Feb Mar/Apr

Jan 15 Mar 15

Dec 15 Feb 15

Dec 22 Feb 22

May/June Jul/Aug Sept/Oct Nov/Dec

May 15 Jul 15 Sep 15 Nov 15

Apr 15 Jun 15 Aug 15 Oct 15

Apr 22 Jun 22 Aug 22 Oct 22

Material Requirements Method of Production: Inspire Health is printed by high-speed offset and folding and trimming are subject to variation. Please adhere to the live area specifications as stated on the Advertising pecifications page. Text type should be a minimum of 8 points. All text should be 100% black. Inspire Health is not responsible for reproduction of reverse, color or 4 color black type less than 8 pt.

Requirements: All ads must be high resolution, flattened P F files Acrobat 4 P F . compatible or saved as P F a files. e do not accept FF, P , P , A or other file formats. Images and page content must be CMYK or grayscale no R B or spot colors accepted , FF or P no P and higher than 0 dpi. otal ink density of images or page content should not exceed 340%.

All ads with bleed must have . trim on all four sides.

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bleed beyond

Offset crop/registration marks .167” beyond trim OR do not embed. ore detailed instructions for proper file creation are available at igofox.com or from your sales rep.

Spreads and Multiple Page Ads: Spread ads must be submitted as spreads. Ads with 3 or more pages should be submitted as single pages. Gutter allowance not included for spreads. Give .5” ⁄ allowance for type running across page.

Magazine Size: 8.375 x 10.875” Paper: 70lb. White Gloss Printing Process: 4C/4C Binding Method: Saddle Stitch

Email all assets to : art@igofox.com

Other ResourceTools Advertorial Templates and Local Content Templates Pick out an article template that will help promote your specific business. O

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Make chees e toast: Grab a slice of 100 percent whole wheat or grain bread , spread 1 tableswhole vegan Earth poon Balanc spread of choice e Spread (or ), and sprink tablespoons of nutritional le 2 yeast for that extra kick.

Sprinkle a couple of tablespoons onto your salad, oatmeal or popcorn.

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Fibromyalgia is a disorder char TREATMENT acterized by diffuse Pharmacolo effects. Non pain gic -phar muscles acco in the have their place treatments therapies have macologic in the pain nied by tend mpano risks, state manageme Dr. Mary-Ann s nt of fibrom on various er points Fitzcharles, yalgia, but the best a rheumatolo places on philosophy gist at McG the body, is to treat the root ill such as the University in cause, not just Montreal. neck, shou mask the symptoms lders, back . Since hips and , chronic extremiMIND-BO stress is one DY of the ties. Patients most comm such as medi THERAPIES often on precipitati tation describe ng facto , massage, rs, stress relea the yoga and deep a constan pain as -breathing relaxation strate se and t du exercises are gies are non-pharmaparamount cologic thera in the treat pies that can ment of fibromyalgia helpful relax be . ation techn “We should iques for treating be caufibro tious about Inter ventions myalgia. overmedica such as inten ting patients and tional or mind keeping them ful breathing on continued exercises and medications. movement We worr y may decrease about the side anxiety and depressio n, as well as

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issue 36

Vertig 101: 5 SUPER FOOD

Easy Watermelon Cake

8 NATURAL BEAUTY 10 EXERCISE

Find Your Balance

What’s Good For The Heart Is Good For The Brain

13 RECIPE

34 RECIPE

Vitamin C Smoothie

Parmesan Garlic Squash "Fries”

19 RECIPE

36 FASHION

Shakshuka

Beach Bound

22 RECIPE

Tamari Chicken

26 PETS

The New Family Pet

EAT FRESH

28 FEATURE

When Your Teen Should and Should Not Get a Nose Job

Find

YOUR BALANCE

ife is all about balance. Americans spend too much time balancing work, checkbooks and social lives and too little time working on physical balance— the ability to control body position while moving or stationary. Balance is the key to all functional movements. It controls posture and allows you to walk, run or bicycle without assistance. Balance is important for injury prevention, joint stability, movement coordination and mental health. Yoga balance poses align the body’s center of gravity with Earth’s

gravitational field, placing the body in equilibrium with a fundamental force of nature. To master a balance pose, one must constantly focus and refocus on the body’s position relative to the environment, thus increasing awareness and bringing equanimity to mind, body and spirit. Practice yoga balance poses three or more times per week to lengthen and strengthen muscles of the arms, legs and core. Hold each pose for 30 seconds to one-minute. Focus on relaxing the mind and taking deep breaths in through the nose and out through the mouth.

INSPIRE HEALTH

By Courtney Farnet

WARRIOR II (Virabhadrasana II) • From Mountain Pose, step out to the side with the right foot. rop the heel to flatten the foot at a to 0 degree angle. • Left foot is at a 90-degree angle with the knee directly over the ankle. • Open the hips and shoulders to the side and keep the shoulders directly over the hips. • Reach the arms out, press the shoulders down and feel length and energy through the fingertips. f able, drop down so the left thigh is parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.

MOUNTAIN POSE (Tadasana) - The foundation of all yoga poses • Stand with feet together, arms relaxed by sides and palms facing forward. • Let bases of the big toes touch and keep heels slightly apart. • Lift the chest. Gently pinch the shoulders back. • Engage the core by drawing the navel inward, tipping the pubis upward and the tailbone downward. • Breathe.

atermelons are not only a refreshing treat on a hot summer day, but also pack a punch when it comes to nutritional value. They contain more than 90% water as well as minerals, vitamins and electrolytes. his uni ue nutritional profile makes watermelon juice an excellent way to hydrate. In fact, research conducted by the University of Aberdeen Medical School, found that watermelon juice hydrated more effectively compared to water or conventional sports drinks. Watermelons provide ample nutrition but little calories. One cup contains less than 50 calories, making it a superfood that protects the waistline. According to a study published in The Journal of Nutrition, the amino acid L-citrulline found in watermelons increases fat-burning capacity by 13% and speeds up muscle recovery after workouts. Based on these facts, the juice appears superior for hydration and exercise recovery compared to pricy, sugar-laden sports drinks. Working out in the sun? Watermelons contain lycopene, a carotenoid protecting from damage by ultraviolet rays and premature aging of the skin. Lycopene reduces inflammation and has been found to protect against heart-disease and cancers.

t is well known that vitamin C is found predominantly in plant foods such as fruits and vegetables. What is less known is that some living organisms can in fact produce their own vitamin C. Because of evolution, we humans and a few other mammals, along with some fishes and birds have lost this ability, therefore we must ensure adequate intake of dietary vitamin C. Vitamin C is essential for health. Without it, immune cells work less efficiently, increasing the risk of viral or bacterial infections. It is needed to produce collagen, the structural component of skin and connective tissue. Lack of sufficient collagen results in loss of skin elasticity and firmness, the main culprits for wrinkles

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Feed your kids a balanced breakfast.

Balance your kids’ activities.

Eat a balanced meal.

Balance your diet with exercise. Balance your work and home schedules.

Balance your checkbook.

CREDITS

Once you have taken a minute to relax and read about balance, I know you will be encouraged to balance your own life. Start with an app, a webinar, an event or, like myself, find a life coach. The first thing we worked on was, you guessed it, balance. There must be something to it, right?

May you find balance, peace and joy. Suzanne Fox

ALL-NATURAL FACIAL

Find us online!

Staff

INSPIRE

Creative Team Director Dianne Waller Design Tra Pham Production Claire Thomas

AD AD

EXERCISE SPREAD Photography Richard Vallon with Orleans Image Consulting

*Active wear on page 10 provided by Jill Yoga

made with A scrub coffee powder oil ground and coconut face your will leave glowing

inspirehealthmag.com § #inspirehealthmag

INSPIRE HEALTH

The information contained in Inspire Health is intended for entertainment purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V9

and premature aging. Vitamin C also is a major antioxidant, providing protection from free radicals. Toxins, chemicals and other environmental pollution can lead to high levels of free radicals causing damage to skin cells and other tissues. Researchers found that protection from free radicals reduces the risk of chronic diseases, cancers and cardiovascular diseases. It does not stop there. Vitamin C also has been associated with weight loss. Vitamin C-rich foods are generally low in calories but high in fiber vital for weight loss and to produce the amino acid carnitine which enables burning of stored fat for energy production. Vitamin deficiency is more common than you think.

Vitamin C is a major antioxidant, providing protection from free radicals.

Medium Horizontal Image

Directions Add all ingredients to a high powered blender. Blend for 4 seconds. n oy

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Amount Per Serving

Calories 170

Calories alories from Fat 10 % Daily Value*

Total Fat 1g Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 5mg Total Carbohydrates 48g Dietary Fiber 5g Sugars 28g Protein 3g Vitamin A Vitamin C Calcium Iron

2% 0%

BODY COPY 400 WORDS

0% 0% 16%

WHAT CAUSES VERTIGO? Typically, the disorder is brought on by an inner ear problem such as Meniere's disease or BPPV (benign paroxysmal positional vertigo, which occurs when tiny calcium particles get displaced in the ear canal) but it can also result from an injury, stroke, tumor or as a medication side effect.

20%

25% 390% 6% 6%

* Percent Daily Values are based on a 2000 calorie diet.

WHAT ARE THE SYMPTOMS?

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• spinning • swaying • loss of balance, particularly when the head changes position

Logo and Information or Small verticle Image

Makes 1 serving

• nausea

INSPIRE HEALTH

18 eat fresh

EAT FRESH By Anja Springthorpe

Mockups Mockups of upcoming issues to help you pick out placement. Mockups are ready prior to the publication date.

INSPIRE HEALTH

ggs have been a pantry staple for centuries. Unfortunately, they have been the center of some debate in recent years. While dieticians and nutritionists hail eggs as superfood, others warn of the “high” cholesterol content of the egg yolk. However, recent studies found that elevated cholesterol and risk of heart disease is mainly caused by excessive intake of saturated fats combined with a genetic predisposition. Dietary intake of cholesterol has little impact on blood cholesterol levels. Eggs should not be avoided. In fact, they should be on our plates on a regular basis. An excellent source of lean protein as well as a nutritional powerhouse, eggs provide more than 13 essential nutrients including vitamin B12, Vitamin A and Selenium, which plays a key role in a healthy metabolism. The nutrients are found in the yolks while the whites are mostly protein, which keeps hunger at bay on fewer calories. Regular consumption of eggs for breakfast can aid weight-loss and weight management. To get the most nutrition from egg dishes, opt for fresh, pasture-raised eggs. Free-roaming chickens feeding on grass, insects and seeds gain optimal nutrition which translates into better quality eggs. Compared to mass-produced supermarket eggs, fresh, farm eggs are nutritionally superior as well as better for the environment and free of animal cruelty. If you are not lucky

cover story

SHAKSHUKA

Directions: In a large skillet, heat olive oil. Add onion, pepper and chili until vegetables soften. Add garlic, paprika enough to raise your own chickens, find a local farm or farmers market to purchase your eggs. Compared to meat, they are a considerably cheaper source of protein, so it is worth spending a little extra to get fresher, tastier eggs while also boosting your intake of essential nutrients. Poached, baked or boiled eggs are healthiest options because frying and scrambling increases saturated fat content. Contrary to common opinion, eggs are more than breakfast food. A couple of boiled eggs in the fridge make a quick, healthy snack. Many Moroccan tagine dishes use baked eggs instead of meat, making this "eat fresh favorite" a healthy and satisfying midweek dinner. Visit healthline. com for 6 Reasons Why Eggs are the Healthiest Food on the Planet!

Kool Kino By Chad Ruiz

Miami native Kino MacGregor creates a beautiful, successful career from her passion, love and commitment to the practice of Ashtanga yoga.

oga is introspective. It forces us to look inward, to linger and meditate upon our thoughts, emotions, weaknesses and strengths. And while doing so, our inner radiance glows brighter, eventually mending internal and e ternal conflicts. When Miami-native Kino MacGregor practiced yoga for the first time at years old, something sparked. hen finished my first yoga class, a deep feeling of peace washed over me. After that I knew I wanted to keep practicing,” MacGregor said. She dove head first into it, reading books and practicing techniques on her own. It wasn’t until several years later, when she oined her first Ashtanga class, that MacGregor found her calling. “It was out of a period of deep searching that I decided to dedicate myself to the practice of yoga,” particularly Ashtanga yoga. Since then, MacGregor has authored four yoga books, opened the Miami Life Center (a holistic health

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and yoga studio) and most impressively, received her certification to teach Ashtanga from its founder, teacher Sri. K. Pattabhi Jois at the Ashtanga Yoga Research Institute in Mysore, India. “Within a year of Ashtanga yoga practice I was traveling to India to meet Sri K. Pattabhi Jois, Guruji, and it was really this meeting that changed the course of my life,” MacGregor said. ith less than 00 certified Ashtanga yoga instructors in the U.S., and even fewer receiving certifications from uruji, MacGregor is elite. What’s so special about Ashtanga yoga? According to the Yoga Journal, it’s physically demanding and generates “an internal heat designed to purify the body” as you quickly change between poses. Yes, it strengthens the core and tones your muscles but MacGregor focuses on the deeper benefits of yoga. “Yoga has the potential to establish health in the physical body, healing in

22 recipe

KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA

and cumin. Cook until fragrant, about 2 minutes. Add tomatoes, salt and pepper to taste and simmer for 10 minutes. Using a large spoon or ladle, make a small well on the side of the pan and break one egg into the well. Repeat with Total time: remaining seven eggs. 35 minutes Carefully spoon a little Serves: 4 of the sauce over each egg. Simmer mixture on lowest heat until eggs are set but still runny, about 8 minutes. Add some additional salt and pepper if desired and eggs provide 13 essential serve with crusty bread. more than nutrients

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the emotional body and high levels of awareness in the spiritual body. Each individual posture has documented positive impacts on overall health and well-being and yoga poses can in fact be used therapeutically.” ac regor knows firsthand the healing power of yoga. “Depression has been my biggest medical roadblock. I’ve struggled through periods of depression since I was nine years old,” she said. “The practice gave me the foundation of a calm and clear mind. Meditation, yoga, a good therapist and a daily connection to God are my keys to healing depression.” Yoga for Beginners f you re trying out yoga for the first time, MacGregor says to “start where you are” and focus your thoughts “on the inner experience.” “While the physical poses of yoga are the foundation, they are not, in fact, the goal,” she said. “You have to learn to believe in yourself and your own sense of worthiness. As

you commit to taking the practice into your life with as little as five minutes a day, you will feel the essential nature of your spirit infusing every moment of your life.” MacGregor believes with regular practice, you’ll begin to “feel renewed, restored and reborn. he first step is to believe you can do it. “When I was younger, I never believed I could do it, that is, live my dreams. But looking back now, I can see all I was missing was faith. If you have faith, then the world changes.” Healing Power of Yoga In addition to the internal healing provided by yoga, the practice has numerous physical advantages too. There are copious types of yoga exercises, but most, if not all, concentrate on breathing, meditating and contorting your body into various postures. These actions, according to the American Osteopathic Association (AOA), stretch and fle muscle groups and aid the “body’s natural tendency toward health and self-healing.” “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” stated Natalie Nevins, Doctor of Osteopathic edicine, a board certified osteopathic family physician and a certified undalini yoga instructor. oga also protects against injury, improves cardio

and circulatory health, sheds excess fat, increases muscle strength and fle ibility, improves breathing and maintains a healthy metabolism. Additionally, the government-backed National Center for Complementary and Integrative Health (NCCIH) reported that one “study of 90 people with chronic low-back pain found that participants who practiced lyengar yoga had significantly less disability, pain and depression after six months.” And another study funded by NCCIH involving several hundred adults “suggested that 12 weekly yoga classes resulted in better function than usual medical care.” Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind,” states the A A. r. evins reaffirms ac regor s healing message, stating that “regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.”

MacGregor says Ashtanga yoga is a powerful blend of movement, poses and breathing. “Every practice is built on the unique synergy between breath, posture and focal point. My personal style of teaching is about empowerment. Without my daily discipline, meaning, without getting on the mat and practicing every day, there is no way I could be the person that I am.” Ashtanga is so powerful, MacGregor says, that when performed correctly and religiously, it can replace your other exercise routines. MacGregor plans to continue teaching her students and her one-million-plus social media followers how they too can use yoga to change their lives.

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pets

here are hundreds of chicken jokes and riddles laying around and cracking people up. But there’s no laughing about it when it comes to raising chickens in your backyard. Choosing a chicken as a family pet is chic, trendy, productive and egg-citing! Imagine the benefits and fun in cooking with eggs less than a few hours old. Wouldn’t one of those creatively constructed chicken coops add some distinction to your yard? Hatching chicks, raising chickens and gathering eggs is a good, interactive introduction to urban farming that also provides an educational experience for the family. Lessons in responsibility come with raising chickens, too. You will be collecting eggs daily and cleaning the waste on a regular basis. So, what comes first, the chicken or the egg? Let’s start with incubating fertilized eggs to hatch. If you don’t have any chickens or a rooster yet, visit a

hatchery or search for fertilized eggs online.You will need an incubator, preferably one with a turning feature or a brooding hen who will keep the eggs warm. The incubation process takes 21 days before the baby chicks peck their way through the shell. Within three or four hours after hatching, the newborn chicks will be fuzzy, dry and ready to move on to a brooder, a heated enclosure, for about six weeks. A cardboard box, heat lamp and shavings may be all you need for an effective brooder. While the baby chicks are growing, concentrate on getting their next home ready. Design and build your own coop or buy one already assembled. As the backyard chicken craze continues to expand, there are an increasing number of coop designs. It's important to do your homework first. Use these tips to get started.

of living space if they roam during the day and at least 10 square feet if they are always confined. Water and feeder accessories should sit about 8 inches above the ground.

Keep your chickens happy. Include ample perching areas for roosting and nesting boxes for egg production. Provide a dust bathing area where they can dig holes and dust themselves with dirt to control external parasites. For tamer pets, visit with them often.

Design your coop. A perfect opportunity to create something uniquely

Keep your chickens safe. Elevate the facility and

oung people love their nose jobs. In fact, rhinoplasty is far and away the No. 1 cosmetic-surgical procedure performed for patients who are ages 13 to 19, according to the American Society of Plastic Surgeons. Teenagers aren’t the only ones intrigued by the idea of changing the way their noses look, though. It’s also in the top five procedures for people of all ages. But that said, is a nose job right for everyone who wants one? Not necessarily, says Dr. Deepak Raj Dugar (www.scarlessnose.com), a world-renowned Beverly Hills plastic surgeon who specializes in the Scarless Nose™, or closed rhinoplasty, procedure that leaves no sign of an incision. “Sometimes I tell patients, ‘Your nose looks great with your face. Don’t touch it,'" Dugar says. Other than the “everything looks fine, why mess with it” message, he says a few considerations to take into account before deciding on a nose job include: •Nasal maturity. Although young patients might want rhinoplasty, Dugar says it’s important to wait until the nose is ready. “You don’t want to have surgery and then the nose continues to grow later,” he said. Generally, when someone reaches about age 15, the nose cartilage and bones are mature. • Emotional maturity. It’s important that the patient understands the implications of the surgery and understands the risk and purpose as well, Dugar says. “If they do understand those things, then they are ready to move ahead with the surgery,” he said. “But if they don’t have a good understanding, perhaps they should wait.” • Realistic expectations. Patients need to realize what can and can’t be done with a nose job, and what they should expect to see in the mirror when the surgery and the recovery time are over. “When the patient thinks you

ered health concerns for your family. If you’re raising in cold Detailed information is chickens available from youhatcheries, know thatand keeping websiteswater theclimates, USDA, local areas from freezing can be a suchinasopen mypetchicken.com.

problem. The solution? Put a few ping pong balls in the water. The slightest breeze will blow them around and create waves in the water to keep ice from forming.

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Research the laws in your area. Many communities have rules against or guidelines for keeping chickens. It’s

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34 recipe

ABOUT DEEPAK RAJ DUGAR, M.D. Dr. Deepak Raj Dugar (www.scarlessnose.com) is a world-renowned, Beverly Hills plastic surgeon. Referred to as the “Celeb Scarless Rhinoplasty Plastic urgeon by News, he has become famous for his Scarless Nose™(closed rhinoplasty) technique and his non-surgical approach to the face and body. He has served as a medical contributor and advisor to ews, irius Radio, Huffington Post and ABC News regarding cosmetic procedures used by Hollywood celebrities. His research in the medical field has been published in peer-reviewed journals and he continues to lecture and teach at national medical conferences around the country.

ake this recipe for people who don’t think they like squash, just don’t tell them that these are squash fries. Call them “Garlic Parmesan Fries” instead—soon they’ll swear by them Ingredients ® Olive oil spray (propellant free) ® 1 butternut squash (at least 2 1/2 pounds; not all will be used for this recipe) or 1 pound crinkle cut butternut squash sticks ® 2 teaspoons extra virgin olive oil ® 4 cup shredded Parmesan cheese (preferably natural) ® 4 cup finely chopped flat leaf parsley ® 2 tablespoons freshly minced garlic INSPIRE HEALTH

® 1/2 teaspoon ground paprika ® 1/8 teaspoon sea salt ® Crinkle cutter Directions Preheat the oven to 325°F. Line a large baking sheet with nonstick foil. Lightly mist it with spray. Cut both ends from the squash, then peel it, making sure to remove both the very outer layer of peel and the inner bit that is much lighter than most of the squash. Cut the squash in half lengthwise. Using a large spoon, scrape out the seeds. Cut the top portions just above the seeds off both halves (reserve the area with the seeds for another recipe). Using a crinkle cutter, cut 1/2 inch thick by appro imately 4 inch long fry like pieces

from the top portions until you have 1 pound of “fries” (reserve any excess with the bottoms). Transfer the fries to a medium mixing bowl. Drizzle them with olive oil then sprinkle the cheese, parsley, garlic, paprika, and salt over top. Gently toss them until the fries are evenly coated. Place the fries on the prepared baking sheet so they don’t touch. Bake them until the fries are caramelized and tender throughout, about 20–25 minutes per side. Enjoy immediately.

This recipe calls for a squash that is at least 2 1/2 pounds so you can handle it with ease. You will have a hearty portion of the squash leftover to use in another recipe. But if you buy a smaller squash, it will be very difficult to get even, fry like pieces. CHOICES/EXCHANGES 1 starch, 1/2 fat

PER SERVING 110 calories 4 g fat 1 g saturated fat 0 g trans fat 5 mg cholesterol 190 mg sodium

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LARGE HORIZONTAL OR VERTICAL IMAGE

INTRO PARAGRAPH

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Want the New York look without the red carpet budget? Head to your local craft store and buy your fringe and pompom trim by the yard. Break out last year's swimsuit cover-up and convert it into a runway-worthy garment. Add the trim to the hemline and the neckline or the sleeves. If you are needle and thread challenged, use our favorite fabric glue; Fabritec.

4 mg potassium 15 g carbohydrate g fiber 3 g sugars 4 g protein 4 mg phosphorus

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30 Healthy Eating ON VACATION? Yes, IT CAN BE DONE! By Michele Robert Poche

SMALL HORIZONTAL IMAGE

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LOGO AND INFORMATION

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VACATIONS. They expand our experiences and broaden our horizons. Unfortunately, that’s not all they expand and broaden. What is it about traveling that makes us abandon our healthy lifestyle and eating habits? Let’s take a look at a few ways we can better stay on track.

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Halve your meals. Share an entrée or order a kid's portion. Or box half your meal for later the second it arrives.

Customize your order. “Hold the cheese,” “on the side” and “mustard instead of mayo” are your new best friends. Use them often.

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Five a day rule. Make getting five daily servings of fruits and vegetables the top priority. You’ll displace some of your other eating and get the vitamins, nutrients and fiber you need. Plan ahead. Previewing restaurant menus and “calorie tracking” with apps like MyFitnessPal helps avoid making bad decisions in the moment.

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healthy mind

WHAT’S GOOD FOR THE HEART IS GOOD FOR

The Brain By Anja Springthorpe

ith an ever-growing older population, the prevalence of dementia and Alzheimer’s disease is rising. These conditions have a profound impact on quality of life and experts are eager to identify how to prevent onset of cognitive decline. The brain is fundamentally difficult to study and much of its functions remain a mystery. However, data indicates that dietary and lifestyle factors that prevent heart disease also reduce the risk of diseases of the brain. The brain is a powerful organ that requires sufficient oxygen and nutrients. At any given moment, our brain holds around 20 percent of our total blood volume which verifies the need for a strong heart and healthy blood vessels.

Love having bananas for breakfast? Keep them from ripening too quickly in your hotel room with this handy, little trick. Break them apart carefully and wrap each stem individually with plastic wrap to hinder the release of ethylene gas. It can help them last as much as five days longer.

EAT SMART It is well documented that consuming vegetables, whole grains, lean protein and unsaturated fats such as olive oil protects heart health. Avoiding sugar and saturated fat while eating less processed foods further reduces our risk of disease. In a nutshell, this eating pattern is comparable with the traditional Mediterranean diet, which focuses on healthy ingredients and preparation rather than reducing portions or counting calories. Studies confirm that the adherence to this diet also reduces the risk of cognitive decline. Go to Mediterranean Diet for Heart Health at www.mayoclinic.org.

EXERCISE To keep blood vessels strong and healthy, exercise is a must. Aerobic exercise raises the heart rate, keeping heart muscles strong and powerful. Exercise also triggers the release of antiinflammatory substances that protect the brain from damage. AVOID STRESS Stress has long been recognized as a major culprit for heart disease. Research found that stress also has profound impacts on brain health. Stress triggers a cascade of hormonal activity in the brain. Long-term exposure to these stress hormones is associated with mental decline and increased risk of disease.

Drink water. Aim to drink half of your weight (in pounds) in ounces of water. Ex. if you weigh 150 pounds, drink 75 ounces of water daily.

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Community

RESOURCE DIRECTORY

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Whether you are headed to the beach this summer or your neighbor’s back yard pool party, you can’t go wrong with a straw tote, straw hat and satin slides with pizazz. The more sparkles the better when it comes to your footwear.

Fringe is everywhere. From bathing suit cover-ups to earrings and clutches, it is not going to be hard to find fringe and pom-poms. Don’t fight it, join the tassle movement.

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32 Homemade

Allow one daily splurge. Strolling through Paris? Indulge in a crepe. Visiting the Big Apple? Grab a New York slice. Be realistic so you don’t crash and burn.

If a hotel offers free breakfast, call ahead to make sure it is healthy fare.

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Take your beachside party from day to night with elegant appliquéd dresses that are made for comfort as well as statement makers.

chound BeaB

COOK’S NOTES

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recipe

Directions Cut the ends off the watermelon. Stand on one end. Take a large knife and cut a circle out of the center - make sure your knife is straight. Remove the rind. Trim your watermelon cake to the right size and roundness. Top with berries and mint. Display on a cake stand.

36 fashion

Whether you are headed to the beach this summer or your neighbor’s backyard pool party, you can’t go wrong with a straw tote, straw hat and satin slides with pizazz. The more sparkles the better when it comes to your footwear.

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"FRIES"

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Ingredients ® 1 Seedless watermelon ® Berries and mint for decoration

are delivering one thing and the surgeon thinks he or she is delivering another, that’s when most problems happen,” Dugar said. • Body dysmorphia. About one in 50 people suffer from body dysmorphic disorder, a psychiatric condition that causes them to agonize constantly over real or perceived flaws with their bodies, according to the Anxiety and Depression Association of America. Dugar says nearly everyone has such concerns at some time, but people with body dysmorphia can’t shake their negative feelings, and plastic surgeons need to counsel them. If someone’s problem with their appearance is strictly psychological, cosmetic surgery isn’t going to solve things and they sometimes end up getting repeat surgeries. “When I see people who keep getting surgery after surgery,” he said, “I feel bad for them because they are being abused by these unethical surgeons who are money hungry and just operating for cash.” Dugar has one additional piece of advice. He says plastic surgeons often concentrate on specific procedures, so anyone considering cosmetic surgery should seek a surgeon whose experience lies in the procedure they desire.

local article or advertorial Place chicken in the wok and stirfry on all sides until light golden brown, about 4 minutes. Remove chicken and set aside. Add the broth, Swerve, tomato sauce, coconut aminos, vinegar, red pepper flakes, ginger, and garlic to the wok and whisk to combine. Simmer until reduced and thickened, about 10 minutes. Return chicken to the wok and simmer 5 to 10 minutes, until sauce is thickened and chicken is warmed through. Garnish with scallions and sesame seeds and serve over fried rice, if desired. Store in an airtight container in the refrigerator for up to 4 days. To reheat, place in a lightly greased skillet over medium heat for 5 minutes, stirring occasionally, or until heated through.

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SERVES: 4 • SERVING SIZE: About 3/4 cup • PREP TIME: 15 minutes • COOK TIME: About 45–50 minutes

Parmesan

BODY COPY 350 WORDS

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GARLIC SQUASH

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WATERMELON CAKE

By Cathy K. Hayes

Before

Directions Heat the oil in a large wok or castiron skillet over medium-high heat. Wash and pat chicken dry with a paper towel. Season well on all sides with salt.

Get A Nose Job

choose quality latches to keep predators out. (Pro Tip: use, your coop can be tested for security by leaving raw meat locked within it a few nights to determine if intruders can break in.) There is much more to learn about incubating and raising chickens as well as making sure that you have consid-

® ¼ teaspoon grated fresh ginger ® 1 clove garlic, smashed to a paste ® Scallions, sliced on the diagonal, for garnish ® Sesame seeds, for garnish

CUT LINES

Easy

WHEN YOUR TEEN SHOULD AND SHOULD NOT

Keep your chickens healthy. Insulate and ventilate the henhouse to keep everything inside warm and fresh. And be sure your structure is human-friendly with access doors and/or drawers so you can get in there to clean it thoroughly.

Decide on your number of feathered friends because each chicken requires a minimum of four square feet

WHAT ARE THE TREATMENTS? Time. Sometimes the body adapts to the inner ear changes and the problem subsides. Physical therapy. Vestibular rehabilitation helps train your other senses to compensate. The Epley Maneuver. For BPPV specifically, the American Academy of Neurology recommends this exercise to assist in relocating the displaced particles in the ear canal. It is often performed by a medical doctor. Video demonstrations can be found on YouTube.com. Medication. Indirect remedies are available to address issues such as inflammation that can cause vertigo or nausea that can result from it. Home remedies can be found at health.facty.com.

reported success by using allergy medications and nasal sprays to keep the Eustachian tube and all other passages clear.

SMALL VERTICAL IMAGE

icated. Using one of the countless, free blueprints available online and a few household scraps, you can build your coop for often less than $100.

5. important to be fully informed before you take on any expenses or, for that matter, chickens. (Pro Tip: The presence of roosters is often prohibited.)

Surgery. When vertigo is caused by injury or a tumor, more aggressive methods are needed. CAN VERTIGO BE PREVENTED? It’s difficult to prevent but some repeat sufferers have

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Makes 4 servings.

feature

By Patricia Danflous

Why did the chicken cross the road? You don’t have to think twice to answer that age-old riddle, do you? More than likely that’s the first riddle you remember learning.

ari Tam Chicken

Ingredients ® 2 tablespoons coconut oil ® 2 pounds boneless, skinless chicken thighs, cut into bite sized pieces ® ½ teaspoon fine sea salt ® ½ cup chicken bone broth ® ¹⁄3 cup Swerve Confectioners Sugar ® ¼ cup tomato sauce ® ¹⁄3 cup coconut aminos or wheat-free tamari ® 1 tablespoon coconut vinegar or apple cider vinegar ® ¾ teaspoon crushed red pepper flakes

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NewPET TheFAMILY

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I always say that when you practice yoga, you can change your world one breath at a time.

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EGGS IN SPICY TOMATO SAUCE Ingredients ® 3 tablespoons olive oil ® 1 medium red onion, sliced ® 1 bell pepper (red or orange), thinly sliced ® 1 Bird’s eye chili pepper, finely sliced ® 2 cloves garlic, crushed ® 1 tablespoon paprika powder ® 2 teaspoons ground cumin ® 1 large can crushed tomatoes ® Salt and pepper ® 8 eggs

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Eggs

loss of balance when head changes position

By Michele Robert Poche

Vertigo is the feeling of motion, spinning and tilting in the absence of any movement. Although it can be quite debilitating, this compromised balance condition is actually quite common and can usually be resolved quickly and easily.

HOW?

Nutrition Facts acts Serving Size: 1 (418g) Servings 1

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AND TREATMENTS

SUBHEAD OR INTRO PARAGRAPH

Ingredients ® 1 cup orange juice ® 6 large ice cubes ® 1 cup frozen strawberries ® 1 inch piece of fresh ginger ® ¼ red bell pepper ® 1 TBSP Swerve, Confectioners Sugar

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16 Vertigo 101 THE CAUSES,SYMPTOMS

• vomiting

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Ingredients • 1 cup brown sugar • ½ cup coconut oil • 5 drops lavender essential oil • 2 teaspoons organic raw honey Directions Combine all ingredients in an airtight container. The facial scrub can be stored for up to 1 month. Use 1 teaspoon to scrub face, rinse with warm water.

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• nystagmus (abnormal, jerky eye movements) inspirehealthmag.com § #inspirehealthmag

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Making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals.

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in C Vitam SMOOTHIE

*Active wear provided by Jill Yoga

scrub. In fact, your kitchen is likely to provide several suitable exfoliators. Baking soda, sugar, coffee, oatmeal and sea salt are common ingredients in homemade scrubs. Mixed with olive oil, coconut oil or honey, these scrubs can be part of your daily routine, leaving you with soft, fresh looking skin. Very sensitive skin can be exfoliated using ground oatmeal mixed with kefir or organic honey. A scrub made with ground coffee powder and coconut oil will leave your face glowing. Ground eggshells also provide a good base for an exfoliator. Bake eggshells for five minutes at 400 degrees Fahrenheit, grind in a coffee-grinder and mix with an oil of your choice, honey or natural yogurt. Exfoliating creates a healthy skin tone, smaller pores, improves absorption of creams and helps smooth makeup coverage.

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recipe

It’s usually caused by a lack of adequate dietary intake of fresh fruits and vegetables. Smoking and alcohol consumption also significantly reduces vitamin C levels. Signs of vitamin C deficiency include easy bruising, frequent infections, gum disease, slow wound healing or low resistance to stress. Experts suggest a daily intake of 70-90 mgs of vitamin C per day. This is the equivalent of half a cup of sliced bell pepper, one large orange, two kiwi fruits or one cup of fresh strawberries. While fresh food is always superior, supplements are readily available at relatively low costs. However, keep in mind that some digestive systems can be sensitive to vitamin C supplements. Choose a buffered vitamin C product. These are gentler on the stomach, reducing the risk of diarrhea or nausea.

By Anja Springthorpe

acial exfoliating is the removal of dead skin cells, resulting in a fresh and glowing complexion. If you suffer from sensitive skin, exfoliating with commerical facial scrubs can leave you with irritated, raw-looking patches. Many commercial scrubs contain industrially-produced microbeads. These small plastic particles may be too harsh for delicate facial skin. They also have been found to accumulate in the oceans, posing a real environmental problem. While leading skin care companies now replace microbeads with more sustainable options, making your own all-natural facial scrub at home is a simple way to gently exfoliate your face without chemicals or gritty scrubs. You don’t have to look far to find the right ingredients to make your own facial

Executive Publishers HAL G. FOX & SUZANNE FOX Managing Editor Suzanne Fox

RELAXING LAVENDER FACIAL SCRUB

Scrubs

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Copy Editor Chad Ruiz Contributing Writers Courtney Farnet Patricia Danflous Michele Robert Poche Anja Springthorpe Chad Ruiz

natural beauty

Balance—what a great topic for this issue of Inspire Health. It seems today we have more help than ever to create balance in our lives: apps, webinars, seminars, life coaches. But still, it seems there is just not enough time to get it all done. I’m sure there are moms out there with super powers who find the time to accomplish everything, but for myself, it’s difficult.

I hope this issue of Inspire Health inspires you to find balance in many ways. Brew yourself some green tea and read how Kino MacGregor inspires health and balance through yoga. Let Courtney show you a few poses that improve balance. Anja, our nutritionist, reveals how eating for a healthy heart balances a healthy mind.

• Once you pick your watermelon, consume as quickly as possible and avoid storing cut slices for long periods. torage significantly reduces levels of lycopene, vitamins and minerals.

By Anja Springthorpe

as 90% water well as minerals, and vitamins electrolytes

Eggs Eggs

12 healthy body Vitamin C-rich foods are generally but low in calories high in fiber—vital for weight loss.

WARRIOR III (Virabhadrasana III) • From Mountain Pose, take a long step back with the right leg into a high lunge position. Keep the right heal lifted and the left knee slightly bent. • Gently lower the torso over the left knee. Reach both arms overhead and parallel to the floor. Keep palms facing each other. • Begin to lift right leg as the left leg simultaneously straightens. rive the left supporting heel into the floor, keep the knee soft and engage the core. Aim to get arms, torso and right leg parallel to the floor. • Hold for 30 seconds to one minute. Repeat on other side.

• Another indicator is the color of the underbelly (the part of the watermelon that did not receive much sun during growth). Avoid white patches and look for watermelons with yellow underbellies.

By: Anja Springthorpe

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11 These and more yoga poses at www.inspirehealthmag.com

WARRIOR I (Virabhadrasana I) • From Mountain Pose, take a three- to four-foot step back with the right foot. Keep heels aligned. • Left foot is turned at a 90-degree angle and right foot is flattened at a 0 to 60-degree angle. • Square the hips and shoulders to the front. • Drop the hips down and check that the front knee is bent directly over the ankle to protect the knee joint. • Lift the arms overhead, palms facing each other and eyes forward. • Draw the abdominals in and breathe deeply. • Hold for 30 seconds to one minute. Repeat on other side.

30 DISCOVER

Healthy Eating on Vacation??? Yes, It Can Be Done!

32 HEALTHY MIND

12 HEALTHY BODY

KINO MACGREGOR INSPIRES HEALTH THROUGH YOGA 29 RECIPE

Watermelon

Vitamin C

exercise

• A ripe watermelon feels heavy and provides a deep, hollow sound when tapped.

Kool KinoKool KinoWaWaterm

All-Natural Facial Scrubs

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termelon elon

“Balance, peace and joy are the fruit of a successful life. It starts with recognizing your talents and finding ways to serve others by using them.” —Thomas Kinkade

super food Picking a ripe watermelon may seem daunting, but here are a few simple tricks when choosing a tasty and nutritious treat:

2018

THE CAUSES, SYMPTOMS AND TREATMENTS

editor’s letter

contents

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If you are interested in inviting us to your restaurant for an Eat Fresh review, contact editor@inspirehealthmag.com.