Prime Life 05C

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Lived

Are You Tired of Feeling Squishy?

How to Green Your Clean How to Make Chalk Paint

e v i r h T , e v i L , t Ea

RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER

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contents 05

10 SHOULD YOUR PET SHARE YOUR BED?

08 Nutrition When Life Gives You Lemons… You Get Great Nutrition 09 Recipe Liven Up Your Lemonade With Lavender

EXERCISE Are You Tired of Feeling Squishy?

How to Make Chalk Paint

4

Eat, Live, Thrive 19 Finance Because Not Every Sale Saves You Money 20 Recipe

10 Pets

Paleo Salmon Burgers

Should Your Pet Share Your Bed?

22 Green

11 Exercise

On The Cover:

16 Cover Story

Are You Tired of Feeling Squishy?

12 Home How to Green Your Clean 14 Recipe Lemon Icebox Pie

The Beautiful, Powerful Lemon Tree 24 Travel Follow the Red Brick Line 26 Health Boost Your Immunity With Yoga 28 DIY How to Make Chalk Paint

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It’s more than a little difficult to find a savory, satisfying dessert on the keto diet. Those sugar cravings are often our undoing. One way to set yourself up for success is by making a huge batch of “fat bombs.” These tasty little treats make a great pick me up in the middle of the day or in between meals; and they keep you satisfied for hours.

INGREDIENTS  1 cup almond butter  1 cup coconut oil  4 ounces of dark chocolate  ½ cup unsweetened cocao powder  1/3 cup coconut flour  1 teaspoon vanilla powder or unsweetened vanilla extract  Coconut flakes, cinnamon and/or DIRECTIONS O ver medium heat, combine almond butter, coconut oil and dark chocolate in a pot. Pour mixture into a bowl. O nce well-combined, add cocao powder, coconut flour and vanilla powder. Pour mixture into a bowl and place in refrigerator for 15 minutes or until solid. B etween hands, press and roll mixture into palm-sized balls. Set balls on a plate until you use all of the mixture.  Roll in chia seeds, coconut flakes, ground nuts, cinnamon or toppings of choice. Refrigerate for 5 minutes then serve.

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executive publishers Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

CREDITS

copy editor Chad Ruiz

contributing writers Tami Charbonnet Patricia Danflous Suzanne Fox Liz McGehee Michele Robert Poche Liz Genest Smith Anja Springthorpe

art design

Tra Pham Claire Thomas

The information contained in Prime Life is intended for educational purposes only. A reader should never substitute information contained in Prime Life for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Prime Life, do not endorse or promote any of the products or services described in the pages of Prime Life and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Prime Life. Readers should not use the information in Prime Life 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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Š 2020 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)

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Health

WHEN LIFE GIVES YOU

LEMONS…

YOU GET GREAT NUTRITION!

Starting your day with one 8-ounce glass of water with the juice and pulp from half a lemon not only helps your body to hydrate, but can provide as much as 70 percent of your daily recommended intake of vitamin C, supporting your immune system, skin glow and all around well-being.

By Anja Springthorpe

T

hought to originate from Asia, lemons these days are widely available and featured in countless recipes, skin care regimes and they add some zing to various refreshments.

Despite lemons’ common use, their nutritional value is often somewhat overlooked.

Being a member of the citrus family, lemons deliver great amounts of vitamin C, which provides many health benefits, such as boosting the immune system. Studies found that immune cells are stronger and more effective in protecting from bacteria and viruses if ample of vitamin C is present in the body.

It doesn’t stop there. Vitamin C is an indispensable building block for the production of collagen, which is the structural component of skin, keeping it firm and taut. What’s not to like about that?

It is not only the juice of lemons which brings along great nutritional value. The pulp and peel of lemons contain pectin, a type of soluble fiber which attracts water from your digestive tract to form a gel. This gel

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supports healthy bowel habits and detoxification, prolongs satiety and is associated with healthy cholesterol levels. Adding not only the juice, but also the pulp and zest of a lemon to your recipes or beverages will raise the nutritional value by default.

Depending on location, lemons may not be in season all year

round, but that does not mean one can’t always enjoy the nutritional perks. Lemon juice can be frozen in ice cube trays and safely stored in the freezer for up to four months. Fresh is always preferable, as some nutrients may get lost in the freezing process, however, this is an easy and convenient alternative.

Vitamin C is an indispensable building block for the production of collagen

Recipe

Liven Up Your Lemonade with Lavender

By Liz Genest Smith

Ah, lemonade. Is there any other drink that more vividly evokes the fond memories of bare feet, front porch swings and lazy summer days? Just when you thought nothing could make this refreshingly simple concoction any better, someone goes and elevates it with the addition of lavender. To the right is a recipe that also substitutes honey in place of sugar. Not only is honey a healthier option, it also pairs beautifully with the floral essence of the lavender.

INGREDIENTS:  1 cup honey  5 cups water  1 tbsp dried culinary lavender (or 1/4 cup fresh lavender blossoms, crushed)  1 cup fresh-squeezed lemon juice (typically rendered from 6-8 lemons) L avender sprigs for garnish (optional) *Bare feet and front porch swing are optional. Just enjoy!

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DIRECTIONS: ❶ Boil 2 1/2 cups water.  Remove from heat and add honey, stir until dissolved.  Add the lavender to the honey water, cover, and let steep for at least 20 minutes.  Strain mixture and discard lavender. ❺ Pour infusion into a glass pitcher. ❻ Add lemon juice and 2 1/2 cups of cold water. Stir well. ❼ Refrigerate or pour over ice and garnish with lavender sprigs.

Pets

SHOULD YOUR PET SHARE YOUR BED?

By Liz McGehee

Every person, pet and home is different. To determine your shared-bed-friendliness, answer the following questions:

1 2 3 4 5 6

o you or anyone else in the bed suffer from D allergies or asthma?

Yes Maybe No Is your pet restless at night?

Yes

Maybe

No

I s your pet large or do you own multiple pets that compromise the bed space?

Yes

Maybe

No

Is your pet in danger of being smothered in the middle of the night?

Yes

Maybe

No

Do you share the bed with a partner?

Yes

Maybe

No

oes your pet jump on the bed without D permission whenever they wish?

Yes

Maybe

No

If you answered yes to any of these questions, you may want to rethink extending this invitation. However, if you answered no, try hitting the hay with your pet.

According to webmd.com, there are many perks associated with spending this extra nocturnal time together.

Owners are calmer and often sleep more deeply because cortisol (a stress hormone) decreases and serotonin (a feel-good hormone) increases. Additionally, owners report feeling more secure with their pet snuggled beside them for the night.

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Model: Mimi Attba Porche, fitness studio owner, professional dancer, Certified Zumba Instructor

Exercise

ARE YOU TIRED OF FEELING “SQUISHY?”

A. UGI STAND

1. G rasp Ugi Ball with both hands.

2. H old in front of body with a 90-degree bend in the elbows.

3. Keep elbows close to the ribs.

4. S tand upright with a long spine, eye gaze forward.

5. P lant heels in a wide stance outside the line of the hips 6. B race the core tightly for 30 seconds.

7. R epeat this move 5 times or move onto option B.

TONE-UP WITH THE UGI BALL!

T

By Tami Charbonnet

he Ugi ball is a colorful, updated version of the classic medicine ball.

The Ugi’s feel is much different than a medicine ball. It is made from brightly colored leather and has an uneven “squishy” feel.

As soon as you pick up a Ugi Ball, your sense of touch is immediately sparked. You feel the sudden need to kneel on it, stand on it, hold it, squat or lunge with it, and even plank on this ball. The softness makes the surface unstable. As a result, the core has to work extra hard to stabilize. This means you get more muscle tone with no impact. Exercising for 30-40 minutes every day with the Ugi

Ball is a safe, fun and effective way to work every muscle group.

As a trainer, my favorite full-body Ugi Ball exercise is the stand to squat to press. This combined grouping of 3 exercises is an easy way to begin and stay challenged by your “Ugi” goals. Move through each exercise focused on being one step closer to your goal. Regardless of your current fitness level, there are options for everyone. Begin with option one and work your way to option 2 and then 3. Eventually, you will be strong enough to push through all 3 options. With time, perseverance and determination, you will conquer 5 -10 sets of the entire Ugi Ball sequence.

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. —Thomas A. Edison

B. UGI SQUAT

1. From Ugi Stand 2. Bend the knees and drop the hips as close to the knees as possible.

3. K eep the chest lifted, elbows close to ribs and the ball in front of body.

4. Hold squat position for 15-30 seconds.

5. Repeat this sequence beginning with option A 5 times or move onto option C.

C. UGI PRESS

1. From Ugi Squat 2. Come back to standing position 3. Keep 90 degree bend in elbows 4. Press the Ugi Ball upward toward the forehead 5. H old at forehead keeping bend in elbows 6. H old for 15-30 seconds keeping the core braced tightly 7. Relax, drop the ball and repeat sequence A, B, and C for 5 to 10 sets.

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Home

How to

GREEN Your Clean

H

ARSH CHEMICAL CLEANERS CAN BE POTENTIALLY HAZARDOUS TO YOUR HEALTH AND THE ENVIRONMENT. GIVE YOUR CLEANING ROUTINE AN ECO-FRIENDLY MAKEOVER WITH THESE FIVE GREEN CLEANING TIPS. YOUR HOME WILL BE SAFER, SUPER SANITIZED, AND FRESH, FRESH, FRESH!

First things first, you will need to stock up on a few eco-friendly products. You can either buy pre-made products that are made by green companies, or you can simply make them yourself—don’t worry, you do not have to be a chemist to whip these up.

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Here is how to formulate your own green cleaning products: • pickling vinegar (more concentrated than white vinegar) • baking soda • borax powder • lemons • a few essential oils • mild dish soap • a couple of spray bottles.

These simple ingredients are very effective, inexpensive, and, above all, non-hazardous. Both vinegar and borax powder are commonly used in cleaning because they contain natural disinfecting properties. Baking soda can safely mix with other products, and its mildly abrasive nature makes it very effective for scrubbing surfaces and removing tough stains. Essential oils are used for their amazing aromatic and therapeutic qualities, while certain potent oils, like tea tree oil, effectively kill germs and control mold and mildew.

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Vinegar; edible and non-toxic is the perfect natural all-purpose cleaner for the kitchen.

Vinegar is excellent for use in your dishwasher too. Add a cup of vinegar to your dishwasher to remove any stagnant odors; it will leave the interior shiny and squeaky clean.  KITCHEN: Use vinegar to create a natural all-purpose cleaner for the kitchen. Vinegar itself is edible; it contains no toxic chemicals that would be harmful if ingested, so it is a perfect cleaning product to use around food.

D.I.Y. all-purpose cleaner - using an empty spray bottle, combine a solution of half pickling vinegar, half warm water and one tablespoon of dish washing liquid. This solution can be used to clean the counter top, stovetop, refrigerator and microwave.

Vinegar is excellent for use in your dishwasher too. Add a cup of vinegar to your machine to remove any stagnant odors; it will leave the interior shiny and squeaky clean. You can also add it to your water when washing dishes by hand, the disinfecting power is sure to kill any bacteria and germs on your dinnerware. Vinegar has a distinct odor, but don’t worry; the smell will dissipate once it dries.

Caution! Some surfaces, like marble, tarnish when treated with vinegar & other acidic substances. As with any product, it's best to test a small area to make sure it is safe to proceed. BATHROOM: Bathroom cleaners are among some of the harshest chemical cleaners. You can make your own bathroom scrubbing solution

to clean toilets, counter tops, fixtures and tubs/shower without the offensive fumes.

D.I.Y. tub and shower scrubbing solution – combine half a cup of vinegar, three fourths a cup of baking soda and one tablespoon of lemon juice, mix together to form a thick paste (add more or less baking soda until desired consistency is achieved).

Using a sponge, apply the solution on sinks, tubs, showers and fixtures in small circular motions. Let it sit for 20-30 minutes, scrub with a sponge and rinse with warm water.

To clean bathroom counter tops, use the all-purpose solution created for the kitchen. Knock out toilet stains and odors with one cup of undiluted vinegar. Before pouring the vinegar in the toilet, it is best to flush the toilet and allow the water to go down, the water descends, pour the vinegar around the inner rim then scrub the bowl with a toilet brush. WINDOWS AND MIRRORS: The kitchen solution works here too.

Simply spray and wipe for squeaky clean windows. Save paper towels and instead use old newspapers; they won’t leave behind any lint.

WOOD AND TILE FLOORS: Nothing spreads chemicals in the air faster than mopping the whole house with a toxic chemical cleaner. You can easily make your own mopping solution that will clean and disinfect your floors safely.

D.I.Y. floor cleaner: In your mop bucket mix one cup of pickled vinegar, one gallon of water, one tablespoon of mild dish soap and the desired amount of your favorite scented oil. Your house will smell so fresh, and the best part is, your home will be thoroughly sanitized and chemical free. CARPETS: Many carpet fresheners have a fruity or floral scent bearing the disguise of toxic fumes that can potentially be harmful to your health.

It is very simple to make your own fresh smelling carpet deodorizer, and it will be safe for the family and pets too.

D.I.Y. carpet deodorizer: Combine one cup of baking soda with one cup of borax in a plastic bag, add the desired amount of your favorite essential oil, and then mix together.

Sprinkle the powder solution on carpets, let stand for 20 minutes, then vacuum. Your house and carpet will smell delightful.

HGDecorator book pick

Salt, Lemons, Vinegar, and Baking Soda

by Shea Zukowski

The Fab Four: Salt, lemons, vinegar and baking soda, the all-you-need cleaning all-stars for the home.

From personal hygiene and grooming to household cleaning and gardening, this powerful quartet has a long history of usefulness that is modern, green, cheap and effective.

This book gives a brief introduction to each of these amazing essentials along with household hints (indoor and out; for people and pets) and hundreds of smart solutions for better living.

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Recipe

LEMON

ICEBOX PIE

By Liz McGehee

The South is synonymous with outstanding cuisine. Plenty of desserts, such as bananas foster and doberge cake, developed in this region and remain popular to this day. One such dish is Lemon Icebox Pie. If you’re not familiar with this treat, it’s a tasty, bake-less dessert typically served cold during those hot summer months. The name refers to the iceboxes these pies were stored in before refrigeration and electricity were common, household conveniences.

While things have since changed, the tradition of icebox pie continues as a staple in the American South, but you don’t have to be from the South to enjoy a hot summer’s day or Lemon Icebox Pie. This recipe is fun to make with grandkids and easy as pie!

INGREDIENTS • 1 container of cool whip (8oz) • 1 package of cream cheese (8oz) • 1 can of sweetened, condensed milk (14oz) • ½ cup lemon juice (preferably fresh squeezed) • 1 teaspoon vanilla extract • 1 large graham cracker crust (premade)

DIRECTIONS

1. In a mixing bowl, combine cream cheese, whip cream, condensed milk, vanilla extract, and lemon juice. Stir by hand, or mixer for quick results, until the consistency is even.

2. Take your prepared graham cracker crust and fill with the mixing bowl contents.

3. Refrigerate. Try to leave overnight or until solidified. Enjoy!

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F

Cover Story

or Danna Demetre, calories in versus calories out works.

For Robyn Thomson, not so much.

They’ve both found a way to maintain a healthy weight, feel great, look younger and help other women with a lifestyle plan to rev up midlife metabolism. It works.

Take a look at the photo on the cover. Demetre, the brunette, is 67. Thomson, the blonde, is 53. No way, you think, right? They will tell you it takes some work and a daily commitment to healthy habits, but the nutritional and lifestyle experts defy the midlife weight-gain crisis while slowing down the aging clock.

The authors of one of the top-selling women’s general health books, “Eat, Live, Thrive Diet: A Lifestyle Plan to Rev Up Your Midlife Metabolism,” connected more than 20 years ago in a San Diego-based woman’s Christian ministry.

“We became friends with a high level of respect for each other,” Demetre said.

“Danna moved overseas for a bit and we lost contact,” Thomson added.

The business partnership came as an answer to prayers about six years ago. “I had been praying for a woman to come into my life who had the same mindset and could be a mentor for me in developing a business,” explained Thomson. “Danna reached out to me and we reconnected. When I told her I had been making major changes in my diet and

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lifestyle, she invited me to come onto a podcast she was producing. From there we decided to do a cooking video with one of my recipes. We had so much fun together we decided to do more videos which eventually led to weekly shows.”

The two created Lean Healthy Ageless. The California-based company has expanded to include a wealth of nutrition and lifestyle resources on an increasingly popular website, the publication of the “Eat, Live, Thrive Diet” and the development of Eat Live Thrive Academy, an affordable membership program offering weekly virtual coaching sessions and personalized solutions for a customized diet and lifestyle. Their goal - to answer the consuming midlife question: What if there was a way to turn back the scale and the clock with an inspiring lifestyle plan designed to help women rev up their midlife metabolisms and achieve physical and emotional freedom no matter what one’s age?

Based on personal experiences of weight gain, emotional eating and the aging process and building on professional expertise with scientific research, Demetre and Thomson’s individualized plan helps women keep off extra pounds, stimulate midlife metabolism, look younger and recharge emotional and physical energy.

A former bulimic, who binged and purged repeatedly throughout nursing school, Demetre remem-

EAT,

LIVE , THRIVE RECHARGE YOUR METABOLISM TO LOOK AND FEEL YOUNGER

By Patricia Danflous

I do believe there’s a journey for all us where we move from intentional choosing and self-discipline to something that becomes natural.

bers living in fear and shame with intense panic attacks.

After reaching out to a friend following a severe panic episode, she began a slow healing process by following a God-focused life.

If you called Thomson “chubby” as a child, you wouldn’t be wrong. That baby fat fell off one summer thanks to a growth spurt. She maintained a lean body until she entered her forties. The advanced clinical weight-loss practitioner struggles with an insatiable appetite and food sensitivities that she controls with healthy choices and spiritual faith.

Recognizing their different life experiences, understanding their different weight gain challenges and knowing that every woman has a unique story is central to the Eat, Live, Thrive concept.

“It’s turning what most people would call dieting into a lifestyle,” Demetre said.

“Revving up your metabolism is not about just doing something for the shortterm. While we know the bottom-line principles for approaching a healthy lifestyle, our individual body responses and life events bring a varied perspective emphasizing that there is no one-size-fits-all.

There's no perfect eating plan for everybody.”

“I think most of us have learned over the years that if I eat a little less, if I exercise more, I should be able to make a shift in my weight,” Thomson said. “But the truth of the matter is, that doesn’t work for many people for a few key reasons. First, as we age, our carbohydrate threshold diminishes and we get better and better at storing carbs as fat. Second,

many of us have developed hidden food sensitivities that are causing weight gain or preventing weight loss. Last, we experience significant loss of muscle mass year after year. It’s not necessarily just about calories in versus calories out anymore. We’re asking ourselves, ‘what am I doing wrong? This is what I’ve always done.’ Think back to your 20s, you could shift your diet for a week and lose five pounds. It was so easy. But all of a sudden, that doesn’t work and you’re like, ‘uh-oh’.”

What am I doing wrong?

Why can’t I lose weight?

Why am I gaining weight so much faster and more easily?

“Mature women are asking those questions,” Demetre said. “We thought we knew the answer, but it doesn’t work so well as we age. With a few changes, however, it is possible for those in mid-life and beyond to lose weight and keep it off.”

The Eat, Live, Thrive diet addresses body, soul and spirit with a multifaceted approach to total transformation. “Our diet allows women to customize a long-term eating plan to address food sensitivities and carbohydrate thresholds with personal likes and dislikes,” Thomson said.

The Eat, Live, Diet is a three-phased roadmap beginning with The Elimination Phase, a temporary elimination of key foods such as sugar and grains which both promote insulin resistance and cause potential food allergies and sensitivities, as well as inflammation. The Discovery Phase determines your personal and specific “food culprits.” The Lifestyle Phase helps in designing a long term eating plan while

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still enjoying your life. In their book, Demetre and Thomson include reflections for renewing the mind with God-centered principles to assist with long-lasting physical and spiritual change.

A wide range of recipes along with tips and healthy shortcuts are also available.

Emphasizing the personalized approach to diet and lifestyle, Demetre and Thomson recommend elimination as the place to start revving up metabolism, with suggestions for jumping in feet first or taking it slow.

More importantly, they want women to build a foundation of healthy thinking which helps change habits from the inside out. “We teach them how to establish a new lifestyle mindset because we know most women tend to gain weight back after they lose it,” Demetre said. “From the get-go, we want to help them realize that it is the little stuff that adds up. You don’t have to be perfect.”

“Neither of us are perfectionists,” laughed Demetre.

“We do very different things

For more information about revving up your midlife metabolism with tips for losing weight and looking younger visit eatlivethrivediet.com or leanhealthyageless.com

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in our daily lifestyle. I am the unique calories-in versus-calories out gal and can get away with a lot more than Robyn who has tons of food sensitivities. There are things that motivate me more now that are far from just weight, looking good and feeling good. I do believe there’s a journey for all of us where we move from intentional choosing and self-discipline to something that becomes natural.”

“For me, it’s always been about making a choice to be healthy, lean and fit,” said Thomson. “I want a long, quality life. That means exercise is part of my life. It’s just what I do. I get up in the morning, I put on my workout clothes and work out. I don't want to feel sluggish.

I don't want to feel tired. I don't want to have digestive upsets. I figured out the foods that have consequences for me in our discovery phase. Now it's just so much easier to eat the way that I know is best for me because I'm motivated by feeling really, really good and really energetic.”

“You don’t have to put super-healthy foods in your mouth all the time, but we want you to realize that you have a choice,” they cautioned. “Just as you cannot build a brick house out of straw, you cannot build a healthy body out of chocolate chip cookies and potato chips.”

For more information about revving up your midlife metabolism with tips for losing weight and looking younger, visit eatlivethrivediet.com or leanhealthyageless. com

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BECAUSE NOT EVERY SALE SAVES

YOU MONEY

By Michele Robert Poche

“A bargain ain’t a bargain unless it’s something you need.”

P

– Sidney Carroll

icture it. You’re in the checkout line. You’ve adhered to your list religiously. Then you see it: a yellow, tweed jacket that has been twice reduced and is now only $19.99. You don’t like how you look in yellow, but the original price was $99! How can you resist, right?

Wrong.

Buying something simply because it’s on sale is a lose/ lose situation, resulting in a cluttered house and an empty bank account. Before you grab your wallet, ask yourself this question: Would I pay full price for this item?

If the answer is no, you probably don’t need it. So how can you safeguard yourself against these moments of weakness?

Finance

com or bizrate.com) to find the item at a steep discount.

No gimmicky sales needed!

Carry cash.

If you’ve followed Take inventory. steps 1-3, you should Canvass your home know what you’re buying and list any items you purchased but never use. as well as its cost. So you Your number of impulse know how much money to bring. If possible, leave buys will likely be eye credit cards, debit cards opening. And you’ll get a better idea of what you and checkbooks at home.

They create the illusion of a truly need. bottomless budget.

Pinpoint your Be in the right purchase(s). mindset.

Before walking into a Don’t shop when tired, store or visiting a website, give some thought to what hungry, rushed or stressed as these emotions can affect it is you actually want. your spending habits. Yes, Don’t settle for less. that means you’ll almost Plan ahead.

Use price compari- never go shopping. Isn’t that the whole point? son tools (pricegrabber.

1.

4.

2.

5.

3.

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Prep time: 20 minutes Cook time: 20 minutes Yield: 4 servings

Recipe

PALEO

SALMON BURGERS

SERVED ON A BED OF GREENS and mix together well. You can INGREDIENTS adjust the texture of these to your 12 oz wild-caught salmon, cooked and liking. If the mixture feels too dry, chopped (can be fresh or canned) you can add 1 tablespoon (or 2 tablespoons fresh lemon juice more) of Paleo mayonnaise. If the 2 cloves garlic, minced mixture feels too wet, you can add 2 green onions, diced 1 tablespoon (or more) of almond 1 tablespoon fresh dill, chopped (or 1 flour. Adding 1 tablespoon and tsp dried dill) mixing thoroughly will help you 1 tablespoon fresh parsley, chopped determine if more is needed. (or 1 tsp dried parsley)  Form the mixture into patties with 2 teaspoons Dijon mustard your hands and set on a large plate ¼ teaspoon salt to the side. ¼ teaspoon ground black pepper  Once formed you can cover the 2 eggs plate with plastic wrap and refriger 1/3 cup almond flour ate the burgers for at least an hour.

1 tablespoon Paleo mayonnaise This step is optional but it does (optional) help hold the shape of the patties Ghee or coconut oil for cooking before cooking.

Fresh greens like spinach, arugula or  Right before cooking, heat a large microgreens skillet over medium heat and add the ghee or coconut oil. Several INSTRUCTIONS tablespoons should be enough to C ombine all ingredients, except coat the bottom of the pan well. ghee/coconut oil, into a large bowl

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 Remove the salmon patties from the fridge and cook over low-medium heat for 3-4 minutes on each side, until golden brown. You may need to add more oil between batches to keep the pan well coated and prevent sticking and burning.  Allow patties to cool for 5 minutes and serve atop or alongside a bed of fresh greens. Refrigerate any leftovers.

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THE BEAUTIFUL POWERFUL

LEMON TREE

By Patricia F Danflous

LEMON JUICE IS ALSO ASSOCIATED WITH: • assisting in a good night’s sleep • fighting the flu and common colds • detoxifying the liver • cleansing the bowel • dissolving gallstones, kidney stones and calcium deposits • destroying bacteria • maintaining a healthy blood pressure

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S

Green

ingers Peter, Paul & Mary made the lemon tree a little more famous with their rendition of a Brazilian folk song comparing love to the citrus tree. The tree, with its bright, yellow fruit and colorful blossoms, however, has had a place in history for centuries.

Called the “tree of the golden apples” in Greek mythology, the lemon tree was thought to provide immortality and fertility. In one myth, Hercules is tasked by the gods to steal the powerful tree for the goddess Hera. You will also find references to the lemon tree as a decorative accent in the homes and gardens of ancient China and Arabia. While no one is harvesting golden apples to take big bites, the fruit of the lemon tree is still recognized for some powerful benefits.

Rich in vitamin C and nutrient-rich flavonoids, lemons help to restore balance to the body’s pH levels, which is why your doctor may have recommended drinking (a lemon juice-infused) glass of water each morning.

A healthy lemon tree in your garden, on your patio or in your home will not only look and smell good but will provide you with fruit year after year. It is estimated that one tree will bear up to 600 pounds of lemons a year.

You may want to try growing a lemon tree from seeds – a great project to do with grandchildren or select a young tree for outdoor planting from your local nursery.

“Come here and take a lesson from the lovely lemon tree…”

Not ready for a big tree or don’t have room in the yard? Try growing a lemon tree indoors. Not only will you have a great houseplant with an intriguing history, but one that will supply you with healthy resources.

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Tr a v e l

FOLLOW THE RED BRICK LINE

By Liz McGehee

If you’re traveling to Boston anytime soon, you might want to consider visiting its historic Freedom Trail.

Covering 2.5 miles of downtown Boston, the trail brings you to 16 historic locations. You can view a tour schedule, purchase tickets online and onsite at any of the visitor centers or simply follow the red-line.

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Composed of vermillion and rust-colored brick, the red-line guides you to a number of significant sights through parts of downtown Boston, Bunker Hill and Charleston, making it difficult to get lost along the way. If you don’t want to book a sidewalk tour but find yourself curious about the different locales, the Freedom Trail offers an app for $4.99 that facilitates self-guided tours. Google Maps also provides the “Boston Freedom Trail Map and Tour,” a free, interactive map which includes historical significance and detailed descriptions of all sixteen sites.

During your journey, you’ll get a taste of the 1700s as you meet soldiers and townsfolk from the American Revolution. The official tour guides, known as the Freedom Trail Players, lead you around the cobbled streets of Boston.

Dawning 18th-century costumes and accents, the Players add a charming authenticity to your Revolution experience. Standard tours last 90-minutes, but extended tours are also available.

From revolutionary women to historic pubcrawls, there is something for everyone on the Freedom Trail, which currently offers eight public tours. Even if you’re not much of a history buff, the Freedom Trail is fun for the whole family—as long as you don’t mind a bit of walking. Getting out and moving will keep you healthy and active as you explore a new city, and who knows? You might just be surprised at what you find when you let your sense of adventure take the reins.

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Boost Your Immunity with Yoga

Health

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By Anja Springthorpe

s you may know, yoga combines mental, spiritual and physical practices, using breathing techniques and meditation, as well as different positions, to improve balance and strengthen core muscles. While it long has been acknowledged that yoga supports a healthy posture and mind, recent studies

suggest that it may also affect our immune systems.

Psychoneuroimmunologists (let’s break down that intimidating word: psycho-neuro-immunologists) investigate how our mind and body influence each other in health and disease.

They found that practicing yoga can have profound effects on our immune health. Only 10

Studies have shown that mindful breathing increases the activity of “natural killer” cells.

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weeks of regular yoga practice has been shown to increase resistance to infections, which is attributed to yoga’s ability to reduce overall stress levels, resulting in a measurable drop of the stress-related hormone cortisol. Because cortisol suppresses immune cell function, yoga directly supports healthy and effective immune cell activity and thereby, boosts immunity. Yoga’s cortisol-lowering effect may also explain why yoga supports deep and restful sleep, another vital pillar for a strong immune system.

Another interesting aspect of yoga is the mindful deep breathing, which aims to achieve full relaxation and a focused state of mind. Studies have shown that mindful breathing increases the activity of “natural killer” cells.

These cells roam our bodies to detect and defend against any unusual cell growth and viruses, and therefore, are essential in preventing cancers and reducing virus-related infections, such as the common flu.

It does seem that our state of mind can directly influence how effective our immune system functions, and hence, how resistant we are to infections, cancers and chronic diseases.

Yoga focuses on connecting the body and mind by learning to listen to physical sensations and to respond from within.

Such mindfulness has been found to provide many benefits, such as ability to focus on the moment and be positive, as well as improve overall well-being, all of which reduces stress and improves our immune system.

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o t w Ho k l a h c e k ma

DIY

t n i Pa

By Suzanne Fox

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Paul Carpenter HALK PAINT, THE NEW CRAZE, IS NOT TO BE CONFUSED WITH CHALKBOARD

PAINT. Chalkboard paint made its splash a few years ago. When a surface is painted with chalkboard paint, you can write on it freely with chalk, wash and repeat. It can be used to paint kids rooms so they can draw on walls to spark creativity.

Chalk paint is used to paint furniture and surfaces without using primer and/or lengthy prep work. The paint adheres to glossy surfaces, eliminating the need for primer and oil-based paint altogether. Chalk paint is easy to use, easy to make, and very durable , according to our paint expert,

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CHALK PAINT INGREDIENTS • One quart, any type of latex flat paint, any color • A small jar of Plaster of Paris from the hardware store or pottery plaster from a craft store • Cold water • Paste Wax

Paul Carpenter.

Carpenter says, making your own chalk paint can save you lots of money on your remodel project.

Name brand chalk paint is expensive and the colors are very limited.

By making your own, you can buy the cheapest paint available, plus choose any color you like.

Here are some more tips from Carpenter for your chalk paint home projects: Beware of Biters!

If you are painting baby furniture, be sure to use a safe sealer that will not harm children if they chew on the furniture.

Tape Test It! If you are trying to decide whether a piece of furniture needs sanding prior to painting; take a

piece of blue painter's tape and apply it to the surface. If paint comes off with the tape, you must sand the furniture before re-finishing with any type of paint.

Will Clog Do not use chalk paint in your paint sprayer. The sand in the plaster is sure to clog your nozzles.

Weathered Out Use an exterior sealer on outdoor furniture instead of waxing.

Small Batches Carpenter suggests making one quart at a time because the paint does not store for long periods. Try to use your chalk paint within 30 days.

CARPENTER'S STEPS TO MAKING YOUR OWN CHALK PAINT ARE SIMPLE: Step 1 Make sure your surface is dry and clean. Sanding is like insurance to help you get better coverage, but not at all necessary. That's the benefit of chalk paint, to save time and money.

Step 2 Add 6 tablespoons of pottery plaster to Âź cup cold water to make a paste.

Step 3 Add the paste mixture to 1 quart of flat latex paint.

Step 4 Stir paint with plaster until it is the consistency of pancake batter; nice and velvety.

Some paints are thicker than others, so adding small amounts of water or plaster to achieve the right consistency is sometimes necessary.

Step 5 Using a nylon polyester brush made for latex paint; brush on liberally, covering all areas with no regard for brush strokes.

Step 6 For a distressed look once dry, use 80 grit sandpaper to sand the entire surface applying more pressure in certain areas to reveal the under paint. After distressing, use 150 or 220 grit fine sandpaper on the entire surface.

If you want a clean, all over paint look, skip the distressing process and proceed directly to the fine sanding.

Step 7 Brush away all dust from sanding and apply paste wax with a cloth in small sections, rubbing into the surface. Buff with a lint free cloth for a final finish.

Send pictures of your projects to info@igofox.com We will post your pictures on the projects page of our web site and may feature them in our next issue!

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