Shelbyville Inspire Health 45 by Fox Printing and Digital Publishing

Compliments of

health

InspIrE The BesT You For 2020

Have a “Ball” in Bell Buckle Top 5 Foods For Heart

Health

Having A Pet Helps You To Live Longer INSPIRE HEALTH

contents

Compliments of

The BesT You For 2020

Have a “Ball” in Bell Buckle

issue 45  2020

Barbara Mullikin of Shelbyville has run eleven half-marathons, most recently the St. Jude Memphis Half-Marathon, which raises money for St. Jude Children’s Research Hospital. "When I’m training for a run,” she says, she runs "at least five miles a day, five days a week, with one or two 8 to 10 miles weekly leading up to race day. If I’m not really training, I run three to five miles a day probably 4 to five times a week.” She started running about five years ago, and enjoys running with her son and daughter. Mullikin, who will turn 60 in February, moved to Shelbyville in June when her husband, the Rev. Paul Mullikin, was appointed to serve First United Methodist Church on the square.

3 SUPER FOOD Green Tea

5 NATURAL BEAUTY

Restore Thinning Hair With Biotin

6 FEATURE

Petanque Enthusiasts Have a Ball in Bell Buckle

8 HEALTHY BODY

14 PET

9 RECIPE

15 WELLNESS

Help Your Joints with Vitamin D Cheesy Cheddar Cauliflower Rice

12 EAT FRESH Top 5 Foods for Heart Health

Family Chiropractic Complex

Offering 34 years of quality Chiropractic care! Dr. Kerry Kiesiner, D.C. 1114 North Main St. Shelbyville

health

InspIrE

Top 5 Foods For Heart

Health

Having A Pet Helps You To Live Longer

A Pet to Love-Having a Pet Helps You to Live Longer Sugar 101-High Fructose Corn Syrup Increases Heart Disease Risk

16 EXERCISE

Refreshed Heart Health Easy Cardio Activating Exercises

18 HEALTHY MIND

5 Ways You May Be Sabotaging Your Resolutions

19 RECIPE

Sausage and Rice Skillet

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Oliver Foot Clinic, Inc. Russell W. Oliver, D.P.M.

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super food

Green tea By Kristy Podruchny

Green tea has been an important part of Chinese and Japanese culture for a few thousand years and is highly coveted for its health benefits. Western medicine started investigating these benefits and is exploring green tea to see what it does to help human health.

ondering what makes green tea a super food? Green tea is a super food because of its high levels of antioxidants. Catechins are polyphenols (a type of antioxidant) present in green tea that are responsible for its antimicrobial and antiinflammatory properties. Caffeine also plays an important role in the health benefits found in green tea. Get ready for it—this is a mouthful. Green tea contains a catechin called epigallocatechin-3gallate (EGCG) that has been studied for its antiinflammatory properties. A study conducted by the University of Shizuoka has shown that green tea and EGCG suppress inflammatory reactions in our bodies. Let’s not forget the magic green tea provides for heart health. A study

published in the Journal of Biological Chemistry shows that EGCG’s also help break down the plaque that can form in arteries. As you can imagine, our blood needs to circulate efficiently and plaques can lead to coronary heart disease. Combined with green tea’s LDL cholesterol and triglyceride lowering benefits, this tea has proven itself to be an ally to your heart. Though its caffeine content is minimal, be mindful about how much you consume—especially if you know you’re sensitive to caffeine. Conflicting studies have the scientific community rethinking its stance on caffeine. A 2008 study published in the Journal of Psychological Anthropology showed that caffeine and an amino acid called l-theanine, present in green tea, improve cognition and reduce anxiety.

Green tea and EGCG suppress inflammatory reactions in our bodies.

Coffee shops have made matcha a household name. Matcha is made from ground up green tea leaves and is known for its beautiful bright green color. It’s often made into lattes because the taste is less bitter than other types of green tea. Matcha contains high levels of chlorophyll, which helps transport oxygen and has been studied for its potential anticancer effects. There are many ways to enjoy this super food. Sip a cup of hot tea, enjoy it iced, try it in ice cream and lattes. When you buy powdered tea like matcha, you can sprinkle green tea and all of its benefits into any food including salad dressings and baked goods. Tea connoisseurs know there’s a difference in taste and texture depending on how the leaves were harvested, where they were grown and how it’s ground. Take care not to over cook your green tea—water temperature and steep time makes a difference in whether or not the polyphenols are available to do their job in your body!

HealtH: Your Best accessorY

Kristin McBay FNP-C

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editor’s letter

Cheers

for a New Year and another chance for us to get it right.

Let’s not dwell on the past, instead let’s look toward our future with passion, understanding and humility. January is a time for wiping the slate clean. Not only for making resolutions, but reinventing the way we make resolutions. Dr. Bradley Nelson introduces five ways to help us keep our resolutions without sabotaging our goals. We all know what works best for us. Going back to the basics of what we know works is the first step in achieving our goals. Have you tried a diet and lost 15 or 20 pounds, only to gain it back, plus a few extra? I hear this all the time. It happens to me too. One thing I love about meeting our inspirational covers is hearing their stories of determination and change. I have learned a lot about myself as I’ve published Inspire Health Magazine. One thing is, there’s nothing constant but change. Every diet is not made for every person. What works for me may cause distress in someone else. That’s why you will see different ideas and different points of view from many diets and food in our magazine. Coming from an educational publishing background, we felt like a magazine that doesn’t teach you anything new is just fire starter. We want to hear from you. We want your feedback. We want to know what you want to know about and what issues you are having so we can research them and offer help. That’s what we are all about. We are always looking for inspiring topics and empowering people to write about. I hope you enjoy reading and learning from this issue. You Are Stronger Than You Think. Suzanne Fox

M A G A Z I N E executive publishers

Hal G. Fox & Suzanne Polk Fox

managing editor Suzanne Polk Fox

General Manager/Ad Director Diandra Womble

copy editor Chad Ruiz

contributing writers Amber Marie Arevalos Patricia F. Danflous Dawn Hankins Ann Jarema Shirin Mehdi Crissie Mergogey Juliane Morris Dr. Bradley Nelson Meg Pearson Kristy Podruchny

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We are committed to providing personalized care programs with the special attention you need and the compassion you deserve.

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Contact Suzanne Fox at editor@inspirehealthmag.com

Physical, Occupational & Speech Therapies 24-Hour Skilled Nursing Services

Call 931.759.6000 to schedule a personal tour. 40 Nursing Home Rd. Lynchburg, TN 37352 LynchburgNursingCenter.com

The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem. V7

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natural beauty

Biotin

RESTORE THINNING HAIR

with

Kristy Podruchny

Thinning hair doesn’t have to be the norm for you. Hair “thinning” is actually hair loss. It’s important to know why your hair is falling out and what you can do to address the problem, but boosting your diet by adding foods with biotin, iodine, iron and selenium can help, too. Before you get overwhelmed with all of the supplements available out there, consider adding foods to your diet that will supply you with what you need to grow and keep more hair on your head instead of on your brush.

here are several reasons why you might be losing hair. The list includes chronic stress, over styling/coloring, thyroid issues, nutritional deficiencies, genetic alopecia and more. Taking a few natural steps to help your body and scalp can mean the difference between a full head of hair and a shower drain full of hair. Biotin is a B vitamin that is needed for healthy skin and hair. People with biotin deficiencies will lose hair and notice dry, scaly skin. Filling your plate with biotin-rich foods is the best way to supplement yourself to help

lating Stimu lp with ca your sassage a m r grow ai e h lps h reasing c by in flow to blood cles. lli hair fo

prevent or treat a biotin deficiency. Chicken liver tops the “foods with the most biotin” charts—though any liver will supply abundant biotin.Vegan or vegetarian? Not to worry.You can also find biotin in avocados and egg yolks. Luckily, biotin is stable, meaning you can cook away without the fear of losing any biotin in the process. Biotin supplements are widely available as well, but why not add some biotin to your plate? If your thyroid needs a little help, look to selenium and iodine—these two are friends to the thyroid gland and are essential to its functions. Foods rich in

selenium include biotin-rich liver and eggs as well as brazil nuts, sardines, shrimp and tuna. We’re diving right back into the sea for iodine. Seaweed supplies the highest levels of iodine we can consume, right next to cod and some yogurts. Many foods are enriched with iodine, too.

Iron deficiency can lead to hair thinning. Iron supplements can be tough on your digestive system and it’s easy to incorporate iron-rich foods into your diet.

Legumes, dark leafy greens, and spirulina will carry iron safely through your GI tract. Make a salad, throw plenty of colorful veggies in it and top it off with some shrimp or black beans. A healthy diet for thicker hair. After you’ve had your fill of healthy meals, try having a mini spa day at home with a luxurious scalp massage. Stimulating your scalp with a massage helps hair grow by increasing blood flow to hair follicles. Use this time to get creative and relax. Light some candles, use fragrant oils for your massage and sip a cup of chamomile tea. Stress management and relaxation exercises will help your hair grow by allowing your “rest and digest” response do some regenerative work. Make self-care a priority and you’ll likely notice less hairs abandoning your head.

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feature

PETANQUE ENTHUSIASTS HAVE A BALL IN

e l k c u B Bell By Dawn Hawkins dhankins@t-g.com

n the game petanque (pronounced “pay-tonk”), neither strength, speed or age are critically important. Bell Buckle Park's court draws a fair share of players and spectators the second Sunday of the month. The sport is just fun, according to seasoned player Francois “Frank” Legrain; his fellow Frenchmen have long held that sentiment. The American petanque organization notes what's exciting about the game is that a player can be way ahead for a while, yet lose a second later, or vice versa. Nothing is decided until the last player plays the very last boule (ball). If he or she moves the target ball or knocks an opponent ball out of the way, the layout of the boules – and thus the scoring – may change dramatically. Dating back centuries, petanque has fairly simple rules. Keeping one's eye on the ball is a necessity. A coin toss decides which side plays first. Keeping with tradition, all players must start play with their feet firmly planted on the ground. They must also all stand within the same circle drawn on the ground when first tossing the ball. A Pentanque competitor for several years, Legrain admits there is some skill and patience involved in competitive play, but this game is fairly easy for most to grasp. Given the proper stance and encompassing arm swings, petanque can be good leisurely exercise. •“Petanque is a fun and exciting game that is played outdoors by everyone,” Legrain said.

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• The standard court is 49 feet long by 13 feet wide but play can take place on a slightly smaller court, he added. Whichever size court is preferred, the play surface will traditionally be covered with a fine layer of gravel. • Bell Buckle built a petanque court at the town park in 2016. • Starting with only eight players, the local club now reports a membership of about 20. Petanque, in some ways, continues a tradition of social outdoor games, such as croquet, which served as popular family entertainment here in the 1960s.

Those who play petanque say the game is relatively simple. The object is to get 20-ounce metal balls to a wooden target on a long graveled court. Bell Buckle Petanque is open to all who wish to learn and participate in a little friendly competition and have some Sunday afternoon fun. The group is a member of the Federation of Petanque USA. • As for Legrain, he moved to Bedford County with his business Biotic about 30 years ago. Since, he's become a part of the Bell Buckle fabric, sharing French traditions like Petanque with the community. This local club is not exclusive, he said. In fact, it's the Bell Buckle club's intention to include anyone who might enjoy playing the game.

Dylan Rocher, umpire Haja Moutard and Eric Moutard, along with Francois “Frank” Legrain, have recently participated in one of the largest U.S. Petanque events at Amelia Island, Florida.

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“[We] assist those whose broad interest is learning about the game while creating an environment of friendly competition. Wheelchair competitions are also popular as well.” Petanque is similar in play to bocce. According to Legrain, Petanque players divide into two teams composed of one, two or three players. The only equipment needed is a jack or cochonnet, which serves as the wooden target ball. Players have to throw or roll boules – six hollow metal balls weighing 20 to 30 ounces each – towards that target. For encouragement, newcomers are provided with extra boules to start their first game, according to Legrain. The best way to hold a ball and maintain good grip is for the fingers

to be together with the thumb slightly bent. Success, and points, are achieved by projecting boules closer to the cochonnet, or by knocking the opponents' boules away from the target. When all boules are thrown, points are then counted. The team that has the boule closest to the jack wins the round. In addition, teams can also win extra points other ways on the court. “Players and fans enjoy a cultural experience from France's most popular yard game,” said Legrain. “Friendly competition among players from all parts of the community is created.” • Bell Buckle's petanque team, in fact, has competed in places like Amelia Island, Florida at the Amelia Petanque Open. This event is praised as the larg-

est competition in the United States as it features 176 world teams. • “Bell Buckle Petanque Club is the only Tennessee Petanque club and is a member of the Federation of Petanque USA.” • Everyone who plays on the Bell Buckle court is a winner, according to Legrain. He hopes this community-oriented type of event will help the club to continue to flourish. • For now, as the French say, Rendez-vous dans le parc le deuxième dimanche. ( “See you in the park the second Sunday.”)

ON THE WEB bellbucklepetanque.com

The Bell Buckle petanque (pronounced “pay-tonk”) court was built in 2016 at the town park. Since that time, the group of players has grown from eight to about 20. Games are played the second Sunday of each month at 3 p.m.

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healthy body

HELP YOUR JOINTS WITH By Ann Jarema WHEN NATURAL LIGHT COMES INTO CONTACT WITH OUR SKIN, IT KICK STARTS THE BODY’S NATURAL PRODUCTION OF VITAMIN D. AND WHY DOES THAT MATTER?

itamin D is an essential ingredient to our health. It protects us from inflammation, lowers our blood pressure, helps keep our muscles strong, improves the function of our brain, and could protect against cancer. If you’re not getting enough vitamin D, you are not alone. Over half of the world’s population does not get enough sun. As a result of this, many of us are actually deficient in the vitamin. The best way to increase your vitamin D, if exposure to the sun isn’t an option, is through a few particular foods. Salmon, herring and sardines, cod

liver oil, tuna, oysters, shrimp, egg yolks, and mushrooms all contain healthy amounts of vitamin D. Of these options, the oily fish, fish liver oil, and egg yolks are your best option as they contain vitamin D3 which is more powerful than vitamin D2 (which you find in other sources including fortified food items such as milk and orange juice). If you aren’t a fish, egg, or mushroom lover, then you may need to seek other ways to increase your vitamin D intake. According to the US Institute of Medicine, your daily intake of vitamin D should be approximately 400 – 800 international units (IU),

oil, and Oily fish, fish liver r best option as they egg yolks are you D3 which is more contain Vitamin min D2 powerful than Vita

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which is equal to 10 – 20 micrograms. If you have little exposure to the sun or are already experiencing a vitamin D deficiency, you will likely need even more. The most beneficial way for you to get your daily dose of vitamin D is by spending time in the sun. Adequate sun exposure is challenging for many people to achieve. Work, academic obligations, geographical constraints, and more can hinder the best of intentions. Even with regular exposure to the sun, it is not uncommon to find that it is still not enough. Increasing concerns about skin

cancer from sun damage presents a higher risk for some and may prevent typical sun exposure. If you believe you are not getting enough vitamin D, a supplement may be in order. A great place to start is by having a conversation with your physician about your specific risk factors. Your doctor can help you to put together a specific and personalized plan that will ensure that your vitamin levels get to a healthy level in the easiest way possible. When you correct your vitamin D levels, you will likely notice a very positive change in your mood and bodily function. So why wait? Making some dietary and activity level changes now will help you reap the most long-term benefits.

recipe Servings: 4

CHEESY CHEDDAR

r e w o l f i l u a C Rice C

Wishing You A Bright Smile & Happy New Year

2020

By Amber Marie Arevalos

auliflower is a keto dieter's go-to “carb.” Since cauliflower is very low in carbohydrates and very versatile, it is a great for replacing rice, pasta and potatoes. 1/2 cup of cauliflower has only 1.5 grams of carbohydrates. With 1 full cup you can get 3 grams of fiber, 77 percent of your vitamin C, 20 percent of vitamin K, 11 percent vitamin B6 and 14 percent folate. We all know that bacon has been around for centuries! It’s one food that so many people love. There are recipes for chocolate covered bacon, candied bacon and even fruit wrapped in bacon. I would say that out of all foods bacon is a favorite! This recipe gives bacon the chance to really put some flavor into cauliflower. Bacon alone has some nutritional value, by providing 12 grams of protein. Although high in sodium and fat, on a keto diet we get a small pass to enjoy a serving of this delicious side dish!

INGREDIENTS  4 cups riced cauliflower  1 tablespoon butter  1/2 teaspoon seasoned salt  3 tablespoons cream cheese  2 cup shredded cheddar cheese  salt and pepper to taste  6 pieces of bacon  2 tablespoons green onions DIRECTIONS  I n a large pan, melt butter and stir in riced cauliflower on medium heat. Add salt and pepper. Continue to cook the cauliflower for 7-8 minutes until the cauliflower is of rice texture.  Turn down heat to medium low and stir in cream cheese and cheddar cheese until melted.  Add green onions and bacon. Serve immediately!

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eat fresh

Top 5 Foods For Heart Health By Kristy Podruchny

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ur hearts are amazing organs. They pump right around 2,000 gallons of blood through your body in a day. Supporting your heart can be as simple as eating the right foods and moving your body daily. We’ve ranked the top five foods for heart health to help guide your next shopping trip. Omega 3 fatty acids have been studied extensively for their heart health benefits. A review published in the Indian Journal of Endocrinology and Metabolism mentions that omega 3 fatty acids have proven useful in lowering triglycerides, blood pressure, regulating arrhythmias and preventing plaque in the arteries. Fish are gems for heart health. Their high levels of omega 3 fatty acids place them at the top of our list. Salmon, tuna, albacore, sardines, mackerel and herring are the fish with the highest levels of omega 3 fatty acids They also mention that you should aim for 500mg of omega 3 fatty acids per day, or two servings of cold-water fish per week. If you’re a vegetarian or don’t like fish, don’t worry— we have just the seed for you and your heart. Hemp seeds contain an ideal ratio of omega 3 and 6 fatty acids while being rich in essential fatty acids overall. They add a lovely crunch to salads and are easy to toss into your morning shake.You don’t need much more than a teaspoon to a tablespoon daily to protect your heart. Incorporate hemp seeds into your diet slowly to avoid digestive distress.

published in the journal Nutrients reports that nuts decrease your chances of coronary heart disease, sudden cardiac death and high blood pressure while lowering blood cholesterol. Walnuts contain levels of alpha lineic acid (ALA) that surpass all edible plants and are a great option to consider on your next shopping trip. Get 1 ounce of nuts in your diet a day to boost heart health. Leafy greens make it to many of our lists, but spinach stands out because it’s a food high in nitrate. Nitrates in foods like spinach decrease arterial stiffness and help regulate blood pressure levels in a randomized, controlled trial published in Clinical Nutrition Research. One cup of spinach per day is a helpful,

heart healthy serving. Spinach can be gently sautéed, made into a wholesome salad and is easy to add to smoothies. Lastly, let’s address that sweet tooth. Lovers of dark chocolate rejoice! A 2017 meta-analysis published in the journal Nutrients observed that one to six servings (1 serving is between 1 and 2 ounces) of dark chocolate a week has the potential to reduce your risk of coronary heart disease, stroke and diabetes. The antioxidant flavanols present in dark chocolate reduce inflammation and blood pressure. If you are looking for a post-meal healthy sweet snack, look to dark chocolate with at least 72 percent cocoa as your tasty heart health ally.

David McGee, D.Ph.

Supporting your heart can be as simple as eating the right foods and moving your body daily

and his staff have been offering excellent care and compassion to each customer they serve since 1977.

A handful of nuts, especially walnuts, should be your go-to snack for heart health. Overall, nuts have consistently proven how valuable they are to our hearts. A 2010 review inspirehealthmag.com § #inspirehealthmag

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pets

e v o L o t t e p A

HAVING A PET HELPS YOU LIVE LONGER

By Ann Jarema

ver 60 percent of households in the United States have a pet, and this is with good reason. Pets provide families with countless hours of cuddles and laughter. Owning a dog or a cat, whether that pet is a rescue or straight from a reputable breeder, pets bring lots of happiness into our lives. Aside from the cuteness and the cuddles, pets can bring a wide variety of health benefits. Most notably, pets help to improve self-esteem in their owners. As pet ownership requires more physical activity, especially with a dog, it means that there is a need for regular exercise. That daily walk with Fido can help both human and dog in countless ways. Not only can you make cardiovascular improvements to your body, but the sheer act of getting outdoors draws out the

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endorphins, which make you feel happier. And, when you feel happy, your self-esteem inevitably rises too. Pets can also help to reduce feelings of loneliness. Cats and dogs help to fill a void that those who live alone often experience.That unconditional love can help pet owners to live a more meaningful existence. And though pets can’t necessarily keep up with a two-way verbal dialogue, they are significantly intuitive and can sense when their owners want to play, or when they are feeling down and need some extra love. Though it takes work to own and care for a pet, pet ownership can help reduce feelings of stress. In fact, countless organizations all over the world that promote the use of pets for those that are experiencing grief. Dogs are often brought to hospitals, retirement communities, and even funerals so that people can pet them as a way to

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n Dogs ca en h sense w ers n their ow ng are feeli d n down a love tra need ex

help themselves feel calmer. The simple act of petting a dog can create a sense of calm and peace and can make it easier to get through difficult times. Of course, the majority of people like pets. So, one of the biggest benefits of a pet is that they help us to become more social. When out with your dog for a walk, it isn’t all that uncommon to get into a conversation with a passerby. Perhaps the conversation will start by focusing on the dog, but over time, who knows where that conversation might go? Dogs can help us to make new friends! A pet in your life can create benefits in a myriad of ways. From both physical and mental health benefits, our pets love us unconditionally and can support us through the highs and lows of life. And all they ask of us is to be loved in return.

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wellness

eart disease is the number one cause of death in America. It is common knowledge that diets high in saturated fat and cholesterol lead to heart disease. But did you know that added sugars, like high fructose corn syrup can also increase the risk of heart disease? Researchers at University California, Davis conducted a study on the impacts of heart health and sugary drink consumption. Test subjects were given varying levels of added high fructose corn syrup in their drink and then had their blood tested hourly for heart disease risk factors, such as triglycerides. They found that 10 percent of added sugars were enough to lead to an increased risk for hearth disease. When excess sugars are consumed, they are converted

into fat in the liver and then enter the bloodstream. In a way, consuming excess sugar is like eating high amounts of fat. High levels of fat in the bloodstream can clog arteries. When arteries become clogged, there is high risk for heart attack and stroke. Foods with the highest amounts of high fructose corn syrup are obvious soda, many juices and candy. It is not always simple to avoid foods with added sugars. Many foods that are promoted as healthy, are actually made with high fructose corn syrup. Yogurts, salad dressings, canned fruit, and many bottled sauces and marinades are sweetened with high fructose corn syrup. Reduced fat foods often use the processed sweetener to make up for the

1 0 1

lost flavor that occurs when fat is removed. To avoid

common foods that can lead to heart disease, read the label carefully and watch out for unnecessary sweeteners.

Is it better to eat foods sweetened with sugar instead of high fructose corn syrup? Actually, no.Table sugar and high fructose corn Sugars in fruit are syrup are both made up of accompanied by fiber, water, similar amounts of glucose and many other nutrients and fructose. Consuming that are good for you and excess of either sweetener your heart. The body and will have the same negative effect on heart health. To brain run on glucose, so feed keep your heart healthy, it is it sugar in a natural form, best to avoid added sugars which is found in whole in your diet. fruits, vegetables and grains. Although you should watch out for added sugars, you should not be afraid of natural sugars in fruit and other whole foods.

HIGH FRUCTOSE CORN SYRUP INCREASES THE RISK OF HEART DISEASE By Crissie Mergogey

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exercise

REFRESHED HEART HEALTH

EASY CARDIO ACTIVATING EXERCISES

IT SEEMS A GOOD TIME OF YEAR TO ENCOURAGE US ALL THAT LOVING OUR HEARTS OVER THE COURSE OF OUR LIFETIMES HELPS US LIVE LONGER AND BETTER AS WE STAY IN SHAPE OR IMPROVE THE SHAPE WE’RE IN! LET’S LOOK AT SOME RELATIVELY GENTLE CARDIO-ACTIVATING EXERCISES THAT YOU CAN DO AT HOME, WHEN TRAVELING OR AT THE GYM. ADDING THESE LOWER IMPACT AND EASY CARDIO EXERCISES MAY BE MUCH MORE EFFECTIVE THAN YOU THINK, AND YOU CAN WORK YOUR WAY UP INCREMENTALLY OVER TIME! CONSULT YOUR DOCTOR BEFORE YOU BEGIN A SIGNIFICANTLY DIFFERENT SORT OF EXERCISE, AND WARM UP YOUR MUSCLES BEFORE YOU START.

GENTLE SKIPPIN’ TO YOUR LOU  With a preferably imaginary jump rope and with your core engaged, alternate between the balls of your feet in rhythmic motion, and circling hands with elbows around waist height, pretend like you’re skipping rope.  Try for one minute, and increase time as comfortable.

MARCHING SLIDE  With your core engaged, lift one knee to a comfortable height while raising the right-angled hand on the opposite side.  I n a smooth motion, transition from the position to bring the lifted knee to the side of the body, placing the foot on the ground in a slight bend and side lunge.  Return to standing position.  Repeat steps 1, 2, and 3 with the other leg and arm. (Try 6-10 reps.)

Gentle Skippin’ to Your Lou

HIP SWISH RHYTHM

 With one foot in front of the

Marchin g Slide

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other, and elbows bent, swing arms back and forth, frontward and backward while swinging hips side to side for 30-90 seconds. Feet and legs do not change position.  Alternate feet positions, and repeat step 1 for 30-90 seconds. Add weights as desired.

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Hip Swish Rhythm

SLOW-TOWN DROP AND RISE  On your back on the floor and with your core engaged, and keeping lower back pressed into the floor, inhale over 4-5 seconds, slowly lifting both straightened legs perpendicular to the ground.  Exhale over 5-7 seconds, slowly lowering legs back to floor.  Repeat steps 1 and 2. (Try 6-10 reps.) You can place an exercise ball or throw pillow between your feet for added control.

Slow-Town Drop and Rise

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17 17

healthy mind

5 WAYS YO U MAY BE SABO TAG ING YO UR RES O LUTIO NS By Dr. Bradley Nelson

o matter our goals, sometimes we end up making choices or acting in a way that undermines what we really want, even with the best of conscious intentions, we often allow this self-sabotage to creep in and prevent us from reaching our goals. Here are 5 ways people sabotage their goals and what to do about it:

FOCUSING ON FAILURE What to do: The people who succeed may actually have more failures in their lives because it’s those failures that lead to the skill and wisdom to succeed the next time. Rather than feeling defeated when you fail, look for the lessons and the things you’ve done right that you can build upon.

NOT CELEBRATING SMALL VICTORIES What to do: When you’re working on a goal, it usually helps to break it down into smaller milestones. The same concept can be applied to the celebration of those milestones. Don’t wait to pat yourself on the back until you’ve reached your goal. Celebrate the minor victories you achieve along the way.

PROCRASTINATING What to do: Procrastination may result from feelings or Trapped Emotions of fear, dread, or insecurity. Resolving the emotions that may cause you to put things off can make a world of difference in your success.

FAKING IT What to do: Ever found yourself putting on a fake smile when you really feel sad, angry, or resentful?

Releasing these negative Ever found yourself emotions may be as ile quick and easy as using putting on a fake sm The Emotion Code™ to you really feel sad, n he w rid yourself of that enerangry, or resentful? gy. It has helped thousands of people release Summary: negativity and experience • Learn from your failures. the joy and motivation • Celebrate small victories. that keeps them moving • Resolve feelings that toward the things they cause procrastination. really want. • Rid yourself of negative energy. IMPOSTER SYN• Note your accomplishDROME (feeling you ments. are not worthy of success,

happiness, love, etc.) What to do: Take stock of your accomplishments – write them down. And don’t just focus on the big things. After all, the small stuff is what adds up to make you the person you are. Hold on to your list. Add to it at every opportunity. Use it to fuel positive affirmations about who you really are and what you’re capable of.

If you can do these five things, chances are you’ll be better equipped to stop sabotaging yourself and start achieving your goals. 18

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About Dr. Brad: Veteran holistic physician Dr. Bradley Nelson (D.C., ret) is one of the world’s foremost experts on natural methods of achieving wellness. He has trained thousands of certified practitioners worldwide to help people overcome physical and emotional discomfort by releasing their emotional baggage. His best-selling book "The Emotion Code" provides step-by-step instructions for working with the body's energy healing power. A newly revised and expanded edition of "The Emotion Code" is now available (May 2019, St. Martin's Press). For more information and a free Emotion Code Starter Kit, visit www. emotioncodegift.com.

recipe Nutrition Facts (1 Serving) Calories 457 Fat 19.8g Protein 22g Carbohydrate 53.5g

SAUSAGE

AND RICE SKILLET By Amber Marie Arevalos

n these cold months, a warm hearty dish is all the family needs after a long day at school or work. As a busy mom, it is always nice to be able to serve a meal all out of one pot.This meal will provide comfort and nutrition. Vitamins C and D can be found in this recipe along with plenty of protein. You'll also get a ton of B vitamins by indulging in this guiltless dish! All three peppers not only make the dish look beautiful, but pack a bunch of nutritional value. The bell peppers provide over 200 miligrams of vitamin C, which is two times the daily amount required for healthy daily function. Over 75 percent of our vitamin A daily value is met with one bowl of this dish. The peppers only add roughly 41 total calories. The sausage boasts a whopping 20 grams of protein in just one medium link. Depending on the brand there is around 22 grams of fat in a medium-sized link and only 3.5 grams of carbohydrates. This is a classic dish that will be a frequent request. My picky eaters can’t get enough of it! Each bowl leaves them wanting more! INGREDIENTS  1 1/4 c. Jasmin rice  2 tsp. olive oil  1(12 ounce) package smoked a turkey sausage  1/2 red bell pepper, sliced  1/2 yellow bell pepper, sliced  1/2 green bell pepper, sliced

 1 small white onion, quartered and sliced  4 cloves garlic, minced  1/2 tsp. kosher sea salt  1/2 tsp. ground black pepper  5 tbsp. tomato paste  1 1/4 c. Vegetable broth, divided  1 tsp. paprika  1/8 tsp. cayenne pepper

INSTRUCTIONS  I n a small saucepan, cook rice according to the package’s directions.  Place a large cast iron skillet over medium-high heat. Once the skillet is hot, add the oil. Once oil is hot, add the sausage and cook until browned on both sides, about 5 minutes. Remove from the pan and set aside.  Add the peppers and onion, saute' until onions are translucent. Add the garlic, salt, and pepper, cook until fragrant, about 1 minute. Remove from the pan and set aside with the sausage.  To the skillet, add the tomato paste and about 3/4 cup of vegetable broth, whisk to combine. Allow the mixture to simmer for 1 minute, then add the paprika and cayenne.  Stir in the cooked rice, sausage, remaining vegetable broth, pepper and onions until combined. Serve hot.

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