John Eric Home Magazine | Jan-Mar 2024 | Health Edition by John Eric

JOHNERIC HOME TH E PREMIER REA L ESTAT E A N D L I F EST Y L E M A GA Z I N E

DC | VA | MD

H EALT H EDITION

JAN | MAR 2024

THE HUMAN ELEMENT

Compass is a licensed real estate brokerage that abides by Equal Housing Opportunity laws. Information is compiled from sources deemed reliable but is not guaranteed. All measurements and square footages are approximate. This is not intended to solicit property already listed. Compass is licensed as Compass Real Estate in DC and as Compass in Virginia and Maryland. 1232 31st Street NW, Washington, DC 20007 |202.448.9002

JOHN ERIC | Realtor +1 703 798 0097 john@johnandtrevor.com

TREVOR MOORE | Realtor +1 703 915 0869 trevor@johnandtrevor.com

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JAN | M A R 2024

Departments 20 74 18 68 7 | Letter from the Publisher 10 | John’s Favorites 12 | Gadgets and Products to Get Your Health On

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14 | Design Feature 8 Tips for a Healthier Home 18 | Design News The Boffi Georgetown showroom doubles the floor space dedicated to Boffi | DePadova, bringing together all the brands under one roof.

33 | Designer Spotlight Nadia N. Subaran of Aidan Design shares her thoughts on healthy homes. 36 | Hot Fitness Tech – New Tech to Inspire Your Fitness Regimes 42 | The Importance of Good Spine Health 46 | Arts Pietro De’Longhi shows us an everyday scene from an 18th-century Venetian pharmacy.

20 | Pets and Their Health Benefits 24 | The As, Bs, and Cs of Vitamins 30 | Kicking the Winter Blues 32 | Details Don’t be afraid to step on these scales.

48 | What a Health Concierge Can Do for You 52 | Protecting Your Control Center – The Brain! 56 | Smart Phone Related Injuries 58 | A Personal Journey Through Autoimmune Diseases

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66 | Black Book Top-Level Retreats, Medi-Clinics, Health Centers, and Slick Spas 68 | Foodie Couscous, Chicken Bowls, and Almond Butter Date Bars 74 | Mixology Cocktails and Mocktails to Toast Your Health 80 | Taking the Pain Out of Migraines 84 | Perspectives The Benefits of Fishing 88 | Destinations In this issue, we head to a renowned fitness spa to discover what it’s all about. 96 | Stylist Looking Elegant and Chic While Tapping Your Steps

88 98 | Money & Finance 4 things that you can do to start the year off right. 100 | Why Not to Take Your Hearing for Granted

114 | Real Estate John Eric + Trevor Moore brings you the best in luxury real estate from all across the metropolitan region and the country.

102 | Ice Baths and Their Benefits 108 | Buzz All the news you need to know from Washington and beyond 109 | Culture Honoring Past physicians at the US Capitol and Taking Care of Ourselves at the Health and Expo Center 112 | Diplomacy The News from the Diplomatic Circle

The information contained in this magazine is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Contributors CHARLES M. TAPPAN, JR. One day, looking to find the fountain of youth, Charles went to bartending school and decided to become a bartender. Afterwards, over a decade in the beverage industry, he has gone from working at multiple restaurants that would receive Micheline stars, to competing in national cocktail competitions, to working with some of the largest brands, and eventually becoming a teacher and spirits educator. He has achieved a Bar Ready from the Beverage Alcohol Resource, as well as a Certified Spirits Specialist from the Society of Wine Educators, and a Level 3 in sprits plus a Level 2 Spirits Certified Educator from the Wine and Spirits Educational Trust. The cocktail section is put together with the most honest knowledge he has with regards to brands and ingredients, in order to make the best possible drinks for you at home. MARC SCHLIEFER has been in the financial planning business since 1978, when he joined Equity Planning Institute, Inc. He became President of Equity Planning Institute, Inc. in 1996. With over 33 years of practicing financial planning, Marc has worked mainly on individual financial planning and counsels clients on all aspects of their financial life. SHERRY MOELLER co-founder and principal of MoKi Media, was a previous editor in chief of Capitol File magazine/Niche Media covering politicians, celebrities, fashion, travel, hospitality and lifestyle in Washington, DC and around the country. She now specializes in public relations for interior design, architecture and hospitality clients, among other luxury brands. HANNAH JENNER For fifteen years,Hannah Jenner was a professional sailor, racing across oceans, leading teams in the most extreme environments,and setting records along the way. In 2007 Hannah led a team of amateur sailors in the Clipper Round the World Yacht Race and in doing so became the first female captain to successfully circumnavigate the globe in that race. Retiring from sailing in 2017, Hannah wasted no time in continuing to pursue her passion of helping others to realize their potential. One year later she founded Achieving Awesome Nutrition & Lifestyle coaching and is qualified as a Master Health Coach specializing in sports performance nutrition and behavioral change. Hannah also coaches Crossfit, designs and manages Crossfit competitions, hosts the Before& After podcast, and works in project management. THOMAS DONNELLY Thomas Donnelly hails from the Washington, DC area where he attends high school, excelling in English, math and science. In his free time he enjoys all sports, particularly baseball and watching his favorite team, the Washington Nationals. He looks forward to more travel and trips to fun and different places. He loves playing with his black lab Reece, who was rescued right before the pandemic at an adoption event at the DC Auto Show.

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FOUNDER | PUBLISHER John Eric MANAGING EDITOR Angela Casey SENIOR EDITOR-AT-LARGE Louis Kwasniewski CREATIVE DIRECTOR Hillary Broadwater EDITORIAL e-mail | inquiries@johnerichome.com ADVERTISING phone | 703.798.0097

ONLINE www.johnerichome.com

Welcome "The magic in new beginnings is truly the most powerful of them all." — Josiyah Martin

I extend my heartfelt wishes for a Happy New Year! This is a time to reflect on the past, cherish the present, and eagerly anticipate the future. As we turn the page on another chapter of our lives, let's set forth resolutions that inspire positive change and personal growth. Whether embracing new challenges, fostering stronger connections, or committing to self-care, let’s allow our resolutions to guide us toward a more fulfilling and purposeful journey. In that same spirit, I am thrilled to unveil our Health Edition. Packed with stories designed to enrich and improve your life, we explore various topics in-depth, providing both enlightenment and entertainment that are well worth your read. One highlight focuses on the vital role pets play in promoting overall health. We explore the realm of healthier living within your home, covering topics such as upcycling furniture, decluttering, low VOC paint, and incorporating more sustainable elements. Our captivating features range from “Diplomacy” to “Details,” along with a “Designer Spotlight” providing a delightful reading experience. And of course, no edition would be whole without fantastic cocktail recipes tailored for the winter months. So, here's to new beginnings, endless possibilities, and the courage to chase our dreams. May the coming year be filled with joy, success, and the resilience to overcome any obstacles that may come our way. Cheers to a year of transformation and extraordinary moments!

With warm regard,

John Eric Publisher

Hea

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The human body is first and foremost a mirror to the soul and its greatest beauty comes from that.

alth — Auguste Rodin

JOHN’S FAVORITES MY PERSONAL BEST

1. Phillipe Chow - NYC’s favorite, Philipe Chow, has arrived in the District. The chic Chinese establishment, located at the thriving Wharf in SW, has become the dining hot spot in DC. The restaurant is stunning and, in warmer months, offers a wraparound patio with stunning views of the Potomac River and marina. The restaurant earned accolades from Tom Sietsema of The Washington Post, who deemed it a "memorable indulgence.” Philippe Chow's claim to fame is his world-renowned Peking Duck, but the menu is filled with memorable and delicious options. It’s a true must-try. 2. Alvin Ailey American Dance Theater Annual Washington, D.C. Gala – Every February, I eagerly anticipate the Annual D.C. Gala Benefit for the Alvin Ailey American Dance Theater Company at the Kennedy Center. This exclusive one-night affair, scheduled for February 7, 2024, promises a captivating performance by the renowned Alvin Ailey American Dance Theater in the grandeur of the Opera House. Following this premier showcase, the night unfolds into a splendid soirée in the Nations Gallery. The proceeds generated from this gala play a crucial role in supporting Ailey's local D.C. initiatives. These encompass the creation of new works, engages Arts-In-Education activities, and provides scholarships for exceptionally talented young dance enthusiasts in the Washington area. These scholarships enable students to pursue their passion at The Ailey School in New York, contributing to the enrichment of their artistic journey.

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3. Peninsula London - Debuting September 12, 2023, The London Peninsula opened with all the fanfare expected for the most anticipated opening in decades in London. The hotel has stunning views of the renowned Wellington Arch and is in the tony section, Belgravia, on the backside of Buckingham Palace. The opening ceremony included a special event to unveil the removal of the red blindfolds adorning the eyes of the Chinese stone lions stationed at the main entrance of the hotel. The property features the hotel's uniformed pages, a distinctive feature synonymous with the Peninsula brand. The property has 190 rooms and suites, along with 25 luxurious residences. It also boasts a rooftop restaurant and a spa complete with a 25-meter indoor swimming pool. I’ve had the privilege of enjoying this property. It’s a must-visit. 4. The BNP Paribas Open - Indian Wells, CA – Scheduled for March 4-17, 2024, the BNP Paribas Open marks the commencement of the ATP Masters 1000 season and is designated as a WTA 1000 tournament. Hosted at the picturesque Indian Wells Tennis Garden in California's Coachella Valley, this tournament is a favorite among players and fans. Renowned as "Tennis Paradise," the venue combines thrilling on-court action with sunny skies, stunning mountain views, and vibrant sunsets. Drawing over 400,000 spectators, it stands as the most attended tennis tournament globally, excluding the Grand Slams. Attendees savor both the world-class tennis and the lively, sociable ambiance of the local.

HEALTH ON GET YOUR

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HERE ARE MANY GADGETS AND PRODUCTS IN THE WELLNESS AND HEALTHCARE SPACE. SOME ARE FAD-ISH. OTHERS AREN’T. THE FOLLOWING ITEMS ARE PROVING TO STAND THE TEST OF TIME. BETTER YET, THEY HAVE BEEN PROVEN TO HELP IN THE QUEST FOR A BETTER YOU.

SMART WATER BOTTLE A recent poll found that almost half of American adults fall short of the recommended daily water intake (92 ounces for women and 124 ounces for men daily). These innovative bottles are equipped with technology that tracks water consumption and reminds your loved ones to hydrate more. They start at around $25 but can be as much as $100 for deluxe versions. FITNESS TRACKER A recent study found that fitness trackers consistently encourage people to be more physically active. In fact, the study showed that individuals who used fitness trackers walked up to 40 minutes more each day, or roughly 1,800 more steps. Not only that, but participants also experienced increased weight loss compared to their non-tracker-wearing counterparts. STANDING DESK A standing desk also allows people to alternate between sitting and standing throughout the day, preventing the negative effects of prolonged sitting. Standing promotes better circulation, increases energy levels and may even boost productivity. In fact, according to data from the American Academy of Family Physicians (AAFP), ergonomics interventions can increase productivity by up to 40%. MEAL DELIVERY SERVICE Meal delivery can keep you from going out to eat or buying groceries that go to waste and can save time by planning meals for you. Most services offer a range of options, including vegetarian, gluten-free, and low-carb meals, making it easy to find something that fits your dietary needs and preferences. SLEEP/SOUND MACHINE According to the Journal of Sleep Medicine, nearly 25% of the population suffers from disturbed sleep due to environmental noise. These devices can help create a calm, soothing environment that promotes relaxation and better sleep. Sound machines produce different types of sounds, such as white noise, nature sounds, or calming melodies, to drown out background noise and create a peaceful atmosphere. A study found that adults fell asleep 38% faster when exposed to white noise than no noise.

14 JOHN ERIC HOME Thos. Moser

8 TIPS FOR A

Healthier HOME By Sherry Moeller

While there are simple and quick tips that you can do daily for a healthier home, such as taking off shoes at the front door to avoid bringing in dirt and germs, turning on the range hood to capture cooking smells, and using a dehumidifier to prevent mold, some other tips might take more planning. Here are eight healthy home tips to consider.

Thos. Moser, Handmade American Furniture, www.thosmoser.com, builds each piece of furniture from sustainably harvested North American hardwoods, predominantly black cherry from the Allegheny Plateau in Pennsylvania and walnut from the Missouri riverbanks. Celebrating more than 50 years in business, Thos. Moser has four showrooms across the US, including in Washington, DC, Freeport, Maine, Boston, Massachusetts, and San Francisco, California, as well as an Auburn, Maine workshop with more than 60 craftsmen and women. Photos courtesy of Thos. Moser. Michael Winn of Winn Design + Build, www.winndesign.com, recently said in an interview that if he were building his home today, he would choose electric appliances over gas, mainly for indoor air quality and sustainability. Photos by Stacy Zarin Goldberg.

Thos. Moser

Electric or Induction Cooking – If you have a choice of electric or gas cooking, many homeowners are now opting for electric or induction cooking, as experts feel it’s better for the overall air quality in a home. Low VOC Paint – This isn’t new, but more often than not, low volatile organic compounds (VOC) paints are selected when painting a room or the entire home. Declutter – Whether it’s yearly or seasonal, decluttering can go a long way to providing a healthy home, both physically and mentally. Deep Cleaning – Keeping your home clean regularly with natural cleaning products helps to keep dust and contaminants at bay. Consider a deep cleaning of carpets, windows, and more to further enhance your environment. Regular Home Maintenance – Getting regular maintenance on your home, not only for the HVAC, but also for water and other systems, will keep your home in tip-top shape and provide ease of mind and cleaner air.

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Eco-Friendly Materials – Recycled and reclaimed wood and other products, as well as naturally sustainable bamboo, are among the eco-friendly building materials to consider. Upcycling Furniture – There is a trend in the repurposing of vintage or older furniture when decorating a home. Taking a piece of furniture found at a thrift shop or passed down from a relative and giving it new life through paint or upholstery keeps it out of landfills. Start With Sustainable Elements – Look for products that are naturally sustainable, such as Made in the USA furniture built from sustainably harvested hardwoods. While these may be more of an investment, they can be passed down from generation to generation.

A connection to the outside and natural light to lift one’s mood is also key to a homeowner’s wellness plan. Creating a healthy home is all about what’s right for you and your family. Small steps can lead to healthier, happier living at home.

Michael Winn of Winn Designs 17

DESIGN NEWS CURRENT DESIGN NEWS

THE EVOLUTION OF THE BOFFI SHOWROOM IN WASHINGTON, DC The Boffi Georgetown showroom doubles the floor space dedicated to Boffi | DePadova, bringing together all the brands in the group under one roof. by Sherry Moeller Photos by Stacy Zarin Goldberg

Boffi Georgetown, located at 3320 M Street NW, Washington, DC 20007, now features the unique collections of the Boffi | DePadova group and its Made in Italy brands, including the contemporary furnishings of DePadova. The showroom presents one location for the comprehensive offerings that emphasize Italian know-how. The revamped and expanded location occupies 6,275 square feet and offers a way of living modeled around the kitchen, bathroom and wardrobe systems from Boffi, the partitions from ADL, the iconic pieces from DePadova and its exclusive partnerships, including Paul Smith + DePadova for the EVERYDAY LIFE collection, as well as the inspiring furnishings from Time & Style ēdition of Japan. “We’re excited about the expansion of the Boffi brands at the Georgetown location,” says Julia Jensen, managing director of Boffi | DePadova Georgetown. “Our clients and visitors are now able to see and experience the Boffi 'Way of Living’ that is created by having all the Made in Italy products under one roof." 18

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The concept of each Boffi | DePadova space is to convey a feeling of a refined home, blending the architectural design of Boffi and ADL systems, together with the elegance and multiple languages of the DePadova furniture elements. Located in Cady’s Alley in Georgetown’s design district, the new Boffi | DePadova exhibition space is the perfect setting for the group and its brands. Surrounded by exposed brick with high ceilings, expansive windows, majestic skylights and an outdoor terrace, the showroom inside the historic two-floor building first opened in 2010. Over the years, a tactile and sensorial journey has been designed by the group's creative team to integrate a complete range of refined interior solutions suitable for every area of the house, from the indoors to the outside areas. For more info, visit www.boffigeorgetown.com.

PETS H E A LT H B E N E F I T S O F

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Nothing compares to the joy of coming home to a loyal companion. The unconditional love of a pet can do more than keep you company. Pets are thought to decrease stress, improve heart health, and even help children with their emotional and social skills. An estimated 68% of U.S. households have a pet. But who benefits from an animal? And which type of pet brings health benefits? Over the past 10 years, NIH has partnered with the Mars Corporation’s WALTHAM Centre for Pet Nutrition to answer questions like these by funding research studies. Scientists continue to look at what the potential physical and mental health benefits are for different animals—from fish to guinea pigs to dogs and cats. Here is what they are finding… Research on human-animal interactions is still relatively new. Some studies have shown positive health effects, but the results have been mixed. Interacting with animals has been shown to decrease levels of cortisol (a stressrelated hormone) and lower blood pressure. Other studies have found that animals can reduce loneliness, increase feelings of social support, and boost your mood. Researchers are also looking into how animals might influence child development. They’re studying animal interactions with kids who have autism, attention deficit hyperactivity disorder (ADHD), and other conditions. “There’s not one answer about how a pet can help somebody with a specific condition,” explains Dr. Layla Esposito, who oversees NIH’s Human-Animal Interaction Research Program. “Is your goal to increase physical activity? Then you might benefit from owning a dog. You have to walk a dog several times a day and you’re going to increase physical activity. If your goal is reducing stress, sometimes watching fish swim can result in a feeling of calmness. So, there’s no one type fits all.”

NIH is funding large-scale surveys to find out the range of

anxiety levels dropped. The children also had better social

pets people live with and how their relationships with their

interactions and were more engaged with their peers. The

pets relate to health.

researchers suggest that the animals offered unconditional

“We’re trying to tap into the subjective quality of the relationship with the animal—that part of the bond that

acceptance, making them a calm comfort to the children. “Animals can become a way of building a bridge

people feel with animals—and how that translates into some

for those social interactions,” Griffin says. He adds that

of the health benefits,” explains Dr. James Griffin, a child

researchers are trying to better understand these effects and

development expert at NIH.

who they might help.

Animals can serve as a source of comfort and support.

Animals may help you in other unexpected ways. A

Therapy dogs are especially good at this. They’re sometimes

recent study showed that caring for fish helped teens with

brought into hospitals or nursing homes to help reduce

diabetes better manage their disease. Researchers had a

patients’ stress and anxiety.

group of teens with type 1 diabetes care for a pet fish twice

“Dogs are very present. If someone is struggling with

a day by feeding and checking water levels. The caretaking

something, they know how to sit there and be loving,” says

routine also included changing the tank water each week.

Dr. Ann Berger, a physician and researcher at the NIH Clinical

This was paired with the children reviewing their blood

Center in Bethesda, Maryland. “Their attention is focused on

glucose (blood sugar) logs with their parents.

the person all the time.” Berger works with people who have cancer and terminal

Researchers tracked how consistently these teens checked their blood glucose. Compared with teens who

illnesses. She teaches them about mindfulness to help

weren’t given a fish to care for, fish-keeping teens were more

decrease stress and manage pain.

disciplined about checking their blood glucose levels, which

“The foundations of mindfulness include attention, intention,

is essential for maintaining their health.

compassion, and awareness,” Berger says. “All of those

While pets may bring a wide range of health benefits, an

things are things that animals bring to the table. People kind

animal may not work for everyone. Recent studies suggest

of have to learn it. Animals do this innately.”

that early exposure to pets may help protect young children

Researchers are studying the safety of bringing animals

from developing allergies and asthma. But for people who

into hospital settings because animals may expose people

are allergic to certain animals, having pets in the home can

to more germs. A current study is looking at the safety of

do more harm than good.

bringing dogs to visit children with cancer, Esposito says. Scientists will be testing the children’s hands to see if there are dangerous levels of germs transferred from the dog after the visit. Dogs may also aid in the classroom. One study found that dogs can help children with ADHD focus their attention. Researchers enrolled two groups of children diagnosed with ADHD into 12-week group therapy sessions. The first group of kids read to a therapy dog once a week for 30 minutes. The second group read to puppets that looked like dogs. Kids who read to the real animals showed better social skills and more sharing, cooperation, and volunteering. They also had fewer behavioral problems. Another study found that children with autism spectrum disorder were calmer while playing with guinea pigs in the classroom. When the children spent 10 minutes in a supervised group playtime with guinea pigs, their

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(Source NIH)

VITAMINS T H E A s , B s , A N D C s ( A M O N G OT H E R S ) O F

vi·ta·min noun plural noun: vitamins any of a group of organic compounds which are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.

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Such is the definition of those compounds that are critical to our body’s function. They carry out a large range of normal functions. These compounds are organic substances that are generally classified as either fat-soluble or water-soluble. Fat-soluble vitamins (vitamin A, vitamin D, vitamin E, and vitamin K) dissolve in fat and tend to accumulate in the body. Water-soluble vitamins (vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate) must dissolve in water before they can be absorbed by the body, and therefore cannot be stored. Any water-soluble vitamin unused by the body is primarily lost through urine. Vitamins and their precise requirements have been controversial since their discovery in the late 1800s and early 1900s. It was the combined efforts of epidemiologists, physicians, chemists, and physiologists that led to our modern-day understanding of vitamins and minerals. After years of observation, experiments, and trial and error, they were able to distinguish that some diseases were not caused by infections or toxins—a common belief at the time— but by vitamin deficiencies. Chemists worked to identify a vitamin’s chemical structure so it could be replicated. Soon after, researchers determined specific amounts of vitamins needed to avoid diseases of deficiency.

So, what are these specific amounts needed to be consumed daily? And what foods are natural providers? Here are the answers: Vitamin A: Women - 700 micrograms (2,333 IU); Men – 900 micrograms (3,000 IU) Thiamin (vitamin B1): Women - 1.1 milligrams; Men - 1.2 milligrams Riboflavin (vitamin B2): Women - 1.1 milligrams; Men - 1.3 milligrams Niacin (vitamin B3; nicotinic acid): Women - 14 milligrams; Men - 16 milligrams Pantothenic Acid (vitamin B5): Women - 5 milligrams; Men - 5 milligrams* Vitamin B6 (pyridoxal, pyridoxine, pyridoxamine): Women Ages 19-50 - 1.3 milligrams; Ages 51+ - 1.5 milligrams; Men Ages 19-50 - 1.3 milligrams; Ages 51+ 1.7 milligrams Biotin (vitamin B7): Women and Men - 30 micrograms Folate (Folic acid; vitamin B9): Women and Men - 400 micrograms Vitamin B12: Women and Men - 2.4 micrograms Vitamin C: Women - 75 milligrams; Men - 90 milligrams Vitamin D: Women Ages 19-50 - 15 micrograms (600 IU); Ages 51-70 - 15 micrograms (600 IU); Ages 71+ - 20 micrograms (800 IU); Men Ages 19-50 - 15 micrograms (600 IU); Ages 51-70 - 15 micrograms (600 IU); Ages 71+ - 20 micrograms (800 IU) Vitamin E (alpha-tocopherol): Women and Men - 15 milligrams Vitamin K (phylloquinone, menadione): Women - 90 micrograms; Men - 120 micrograms Although supplements are a good way to make up for a vitamin deficiency, it is very important to consult a physician before starting a supplement therapy. While a deficiency is bad for your health, an overdose is dangerous. For example, too much Vitamin D can cause Hypercalcemia, which is a condition in which the calcium level in your blood is above normal. Too much calcium in your blood can weaken your bones, create kidney stones, and interfere with how your heart and brain work. Also, each body processes differently and needs vary.

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The best way to reach the recommended daily amount of vitamin intake is to, well, eat it. How? Following, are foods rich in these vitamins: Vitamin A: Leafy Green Vegetables, Orange and Yellow Vegetables (Carrots, Sweet Potatoes, Pumpkin, Winter and Summer Squashes), Tomatoes, Red Bell Pepper, Cantaloupe, Mango, Beef Liver, Fish Oils, Milk, and Eggs. Thiamine: Pork, Fish, Beans and Lentils, Green Peas, Enriched Cereals, Breads, Noodles and Rice, Sunflower Seeds, and Yogurt. Riboflavin: Dairy Milk, Yogurt, Cheese, Eggs, Lean Beef and Pork, Organ Meats (Beef Liver), Chicken Breast, and Salmon. Niacin: Beef, Beef Liver, Pork, Poultry, Fish, Brown Rice, Enriched Cereals, Breads and Noodles, Nuts and Seeds, Legumes, and Bananas. Pantothenic Acid: Beef, Poultry, Seafood and Organ Meats, Eggs and Milk, Vegetables such as Mushrooms (especially Shiitakes), Avocados, Potatoes and Broccoli, Whole Grains, Peanuts, Sunflower Seeds, and Chickpeas. Vitamin B6: Beef, Tuna, Salmon, Poultry, Chickpeas, Dark Leafy Greens, Bananas, Papayas, Oranges, and Cantaloupe. Biotin: Egg Yolks, Salmon, Sweet Potatoes, Organ Meats, Avocados, Legumes, Almonds, and Mushrooms. Folate: Dark Green Leafy Vegetables, Asparagus, Brussels Sprouts, Broccoli, Beans, Peanuts, Sunflower Seeds, Fresh Fruits, Whole Grains, and Liver. Vitamin B12: Clams, Liver, Fortified Cereal, Trout, Salmon, Tuna (canned), Beef, Nonfat Plain Greek Yogurt, Low-fat Milk, Ham, Eggs, and Chicken Breast Vitamin C: Citrus Fruits, Tomatoes and Tomato Juice, Potatoes, Red and Green Peppers, Kiwifruit, Broccoli, Strawberries, Brussels Sprouts, and Cantaloupe. Vitamin D: Dairy Products, Fatty Fish, Cod Liver Oil, Canned Tuna, Egg Yolks, and Mushrooms. Vitamin K: Kale (cooked), Mustard Greens (cooked), Swiss Chard, Collard Greens (cooked), Spinach (raw), Broccoli, Brussels Sprouts, Beef Liver, Pork Chops and Chicken, Green Beans, Prunes, Kiwi, Hard Cheeses, Avocado, and Green Peas. And those are the As, Bs, and Cs of vitamins! (Source: Harvard Medical School)

KICKING THE

Winter Blues

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The American Academy of Family Physicians reports as many as 6% of Americans have seasonal affective disorder (SAD), but as many as 20% of us experience some form of the “winter blues.” Symptoms of SAD and the winter blues include changes in mood, feelings of hopelessness or sadness, low energy levels, difficulty concentrating, and changes in appetite and sleep patterns. The Centers for Disease Control and Prevention reports that women are four times more likely than men to be diagnosed with SAD. Though the cause of SAD is not fully understood, several theories suggest a lack of sunlight plays a significant role. The decrease in daylight during winter can disrupt the body’s internal clock and lead to changes in serotonin levels, which regulate mood. There are several treatment and coping options available for winter blues… B-12 boosts. Low levels of vitamin B-12 in the blood have been associated with depression, although the exact reason is still unknown. To ensure you get enough vitamin B-12, incorporate foods like salmon, trout, eggs, and dairy products into your diet. If you’re vegetarian or vegan, consider taking a B-12 supplement to meet your body’s needs. Dietary adjustments. Leafy greens, oatmeal, sunflower seeds, oranges, fortified cereals, lentils, and soybeans are great sources of folic acid that can help boost mood. Blueberries, raspberries, and strawberries can help combat stress, too. Light therapy. Sunshine, or exposure to a light box that mimics natural sunlight, can boost mood. According to The Journal of Clinical Psychiatry, light therapy effectively reduces symptoms of seasonal affective disorder for up to 80% of patients. Strong social ties. Engaging in meaningful social activities can boost your mood and provide a support system. Whether going for a walk with a friend, having a virtual movie night, or simply having a heart-to-heart conversation, connecting with others can bring warmth and comfort during winter. It’s normal to have occasional down days, but if you feel down for days on end, with changes in sleep patterns or appetite, it may be time to see your provider. Remember, asking for help is a sign of strength, not weakness.

DETAILS IT’S ALL IN THE DETAILS

Whether you’re on a diet or not, it’s always a good idea to know your weight. If you’re in the market for a new scale, check out these…. 3

1. SCALE X PRO -OXILINE Step into the future of body monitoring which includes a complete diagnosis of your body with six body measurements, fast results, and compatibility with most health apps. 2. THE EASY READ ANALOG SCALE - HAMMACHER SCHLEMMER This is the classic analog bathroom scale with an oversize dial and large numbers that can be read easily even without glasses. 3. SPA STUDIO DIGITAL SCALE - SHARPER IMAGE This large, oversized scale with a protective rubber edge accommodates a wide variety of body types while seamlessly fitting in with any bathroom décor. 4. DIGITAL SCALE - ESCALI Results are clear with this scale which features a round shape and sleek glass design that's a welcome addition to your bathroom.

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DESIGNER SPOTLIGHT THE BEST OF THE BEST

NADIA SUBARAN Principal/Senior Designer, Aidan Design, www.aidandesign.com Photos by Robert Radifera

Nadia N. Subaran is a native Washingtonian and principal/ senior designer at Aidan Design, which has been specializing in custom kitchen and bathroom designs since 2001. Nadia received a full scholarship to The Cooper Union for the Advancement of Art and Science, NY, where she earned a Bachelor of Architecture. She then worked in residential remodeling and building in the New York Metro area, gaining firsthand construction knowledge as a project manager before moving into kitchen and bath design. Nadia has more than 20 years of experience working exclusively on kitchens, bathrooms and interiors, which is her true passion at Aidan Design. She has been a member of the National Kitchen & Bath Association (NKBA) for 20 years, and has served on Kohler's Designer Advisory Council, Signature Kitchen Suites’ Design Council, and Beko Appliance's Design Council. Nadia served on Thermador's Design Council from 2013-2018. Nadia enjoys sharing her passion for design as a teacher as well. She participated in “The Saturday Program” while at The Cooper Union by teaching inner city high school students “architectonics.” Nadia also taught as an adjunct professor

at George Washington University’s Interior Design program for a semester. Through Aidan Design, Nadia’s won numerous Wood-Mode awards for being a top dealer. Nadia received a Diversity in Business Award from the Washington Business Journal in 2022. When Aidan Design recently celebrated its 20th anniversary, they donated the design and build of a community kitchen for Faith Presbyterian Church in SW, Washington, DC. Giving back to the community is an integral part of Aidan Design. Nadia shares some thoughts on the evolution of the healthy home and sustainable living. How has the healthy home approach to design evolved since you started in business? When I started in the kitchen design industry more than 25 years ago, the trends were all about “more” - more power, more ornamental, more cabinets, more appliances, etc. We have always embraced a “less is more” philosophy when it comes to design details and finish selections.

How do you implement sustainability into your designs? We pride ourselves on representing products that are ethically produced, such as reforestation for lumber suppliers, maximum energy efficiency and renewable energy in plants, and less toxic glues and paints that still allow for life-time warranties, etc. How can we be more energy efficient? Energy efficiency has been a big focus when it comes to appliance selections. Induction cooktops and ranges have taken over for gas cooktops and ranges, which used to be hugely popular. It’s a change that we made in our own kitchen at home. Do you get requests for a healthier home? All our clients are interested in healthier living and want to be educated about sustainable products.

Photos of Nadia N. Subaran’s own kitchen in Maryland where she incorporated a healthier approach to cooking by using an induction cooktop and range, as well as sustainable, energy-efficient materials.

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TECH FITNESS TECH

Dive into the high-tech world of fitness and health gadgets, where your next step might just be the leap to a healthier, happier you!

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ZEROWHEEL SMART AB ROLLER Smart fitness equipment continues to evolve. ZeroWheel is a lightweight and portable exercise wheel that can be used for core exercises, whether you're a beginner or an experienced athlete. It can be programmed in four different modes using an electric motor that can adjust resistance in multiple directions. It starts with plenty of assistance for beginners and ramps up to intense resistance, so you can adjust the mode as you get stronger. ZeroWheel includes an app that can be easily accessed on your smartphone via Bluetooth, which tracks your stats while also providing feedback like a personal trainer. You can also compete with friends and family who own a ZeroWheel via the app. VALENCELL CUFFLESS BLOOD PRESSURE MONITOR Digital health company, Valencell, revealed the first cuffless blood pressure monitor last year at CES 2023. Instead of relying on a traditional blood pressure monitor, Valencell created a blood pressure reading device that doesn't require calibration or a cuff. Instead, it resembles a pulse oximeter that clips on your finger. The device can read your diastolic and systolic numbers. Valencell has also developed an algorithm that can measure blood pressure patterns. It also connects to an app on your smartphone via Bluetooth. BARACODA BBALANCE - SMART BATHMAT Baracoda's BBalance mat is most unique. It’s the first smart bathmat on the market that functions like a scale but claims to be more than that. It measures your weight, body composition, balance, and posture. Other features include a personalized coaching experience with a library of short exercises to help improve balance, strengthen leg muscles, and improve flexibility. The way BBalance works is through its patented pressure mapping technology that consists of 2,800 AI sensors. The mat can measure users (including pets) weighing between 11 and 440 pounds, so it's suitable for most people. The pressuremapping technology can also save 100 unique profiles and can accurately detect different family members when they stand on the mat by recognizing their Footprint ID. The mat can be connected to Wi-Fi and Bluetooth and is waterresistant and machine-washable. It also has an eight-month battery life before it needs to be recharged.

BLAZEPOD BLAZEPOD - REACTION TRAINING PODS BlazePod is a reaction training device that challenges your cognitive responses using flashing light pods. It's intended for users of all ages and fitness levels and is designed to challenge your natural response to sensory stimulations. The pods are portable and flash different colored lights at various speeds, sequences, and frequencies to keep you alert as you tap the appropriate flashing pod. The fitness device is supposed to help improve speed, strength, agility, decision-making, reaction time, and overall performance. BARACODA HEALABLES - ELECTROGEAR Wearable Sports and Performance Recovery Gear If you're an avid exerciser, you know that it can sometimes take a few days to recover after a tough workout. Healables, an Israeli wearables and textiles company, may have come up with a solution for this dilemma. It manufactures ElectroGear, a line of wearable sports and recovery gear that includes an arm and leg sleeve. The gear is meant to help athletes with the postworkout recovery process by using electron stream technology to charge their cells. Electrotherapy, such as electrical stimulation has traditionally been used in physical therapy settings to help patients in pain by stimulating the injured muscle. There have even been studies that show that electrical stimulation can be used to heal chronic injuries. According to Healables, its wearables speed up recovery by putting energy back into your body, relieving pain, and increasing performance. TRUEKINETIX TRUETRAINER - SMART INDOOR CYCLING TRAINER TrueKinetix, an indoor cycling technology company claims it's the first smart indoor cycling trainer. The TrueTrainer was designed to make indoor cycling mimic outdoor cycling by using robotics and AI-based patented TrueForce Technology instead of a flywheel, which is typically found in standard indoor bikes. The trainer can configure virtual gears to help the bike adapt to any type of training. For example, if you're training for a hilly race, but there are no hills in your area, the virtual gears can help mimic riding on hills. The TrueTrainer can generate a maximum resistance of 2,600 watts and simulate up to a 15% gradient incline, so the workout feels more real and challenging to the user.

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TIPS AND TREATMENTS TO KEEP YOUR

Spine Healthy Most people are not conscious about the importance of their spine until they experience neck or back pain. Then they realize how important a healthy spine is. Ask anyone whose “back hurts” the amount of pain and inconvenience that it can cause. The spine gives our bodies structure and support. It allows us to move about freely and to bend with flexibility. The spine is also designed to protect our spinal cords. That column of nerves and associated roots that connects our brains with the rest of our bodies which allows us to control our movements. Without a healthy spine and spinal cord, we couldn’t perform our everyday tasks. When the spine is injured, the pain is intense. It also makes it difficult to walk, run, sit up straight, bend over, and rotate the neck. Poor posture, improper movement, and extreme exercise without proper recovery can lead to permanently poor spinal mobility, degenerative diseases, and a decreased quality of life. Spinal conditions include headaches and neck pain, upper back and shoulder pain, lower back and hip pain, sciatica, and herniated disks among others. With that menu of complaints, it is important to treat our spines right. How do we do so? Improve your posture. It’s important to maintain good ergonomic posture while you are sitting or standing. Remember to not hunch (your grandmother was right!) – stand or sit up straight and keep your ear, shoulder, and hip aligned. Stay active. It doesn’t have to be an intense workout. Exercise 30 minutes at least 3 times a week. Whatever your choice, swimming, walking, biking, or going to the gym, just be active. Regular walking, exercising and stretching are the best exercise routines for your back and neck. Sleep comfortably and choose the best sleep position. Avoid sleeping on your stomach. Sleep on your side or back to keep the spine aligned. Sleeping on your stomach twists your neck and puts too much pressure on your spine. Also, remember about proper sleeping supplies such as a mattress and pillow that allow your spine to rest in a supported and comfortable way. Eat healthily. Maintaining a healthy diet plays a role when it comes to your spine. Proper nutrients help your body repair itself faster and easier. And stay hydrated!

Eat healthily. Maintaining a healthy diet plays a role when it comes to your spine. Proper nutrients help your body repair itself faster and easier. And stay hydrated! Quit smoking. Smoking affects almost all tissues and systems in the body, including your spine. Smoking decreases the amount of oxygen and nutrients your cells receive. It reduces your bone density, thus increasing the risk of obtaining a fracture. Maintain a healthy weight. Being overweight is a risk factor for lower back pain. Overweight patients are more likely to experience lower back problems than patients at a healthy weight level. Regular exercise and, if necessary, weight loss, can help ease existing back problems and prevent future ones. Lift heavy objects correctly. Remember to estimate the weight of the object to be lifted as your back muscles are not designed for extreme weight. Always bend from the legs, not from your back. Stand as close to the object as possible and use your knees and legs rather than your back. And don’t be afraid to ask for help if the object is too heavy for you to lift by yourself. Also, it is important to not overload your backpack, purse, or wallet. Use your mobile phone with the right posture in the right way. Do not slouch and peer down at your phone or laptop. Sit up and keep the device at eye level to reduce neck and back stress. Avoid putting the phone between your neck and shoulder – use a hands-free device or loudspeakers, instead. Improve your core strength. Your core muscles, which are your lower back and abdominal muscles, play an important role for your spine. They need to be strong as they give your spine support and take pressure off your lower back. Improving your core strength is also essential for keeping good posture and helping reduce back pain. If you should develop back or neck pain, don’t ignore it. Left untreated, the condition can worsen, causing chronic pain and more serious problems. Seek professional help. Many will see an orthopedic while others will see a chiropractor. Some will see both. Whichever route is taken, there are a variety of treatment options available for spinal issues.

Dry Needling Dry needling is another form of acupuncture. It targets trigger points at the root of the pain. The purpose of this technique is to reduce or resolve myofascial trigger points. No medication of any kind is injected. Reduction of trigger points can bring immediate relief of symptoms but usually takes repetitive treatment. The advantages of dry needling over other treatments are that it treats parts of the muscle, and deeper layers of muscles, which our hands and fingers cannot reach. In addition, it is drug-free. ( Not available in all states) Functional Exercises These are an important step in treating back pain. Many injuries can cause muscles and ligaments to become weak or tight, which leads to muscular imbalances and spinal misalignments, or overall structural instability. Some musculoskeletal disorders originate from muscular or structural imbalances that have developed over time, either from poor posture or repetitive movements. A thorough examination by your doctor will help to determine a specific exercise prescription to correct imbalances and restore function. Massage Therapeutic massage focuses on addressing issues with the muscles, fascia, tendons, and ligaments that are attached to bones and joints and impact the spine. A misalignment can cause soft tissue to become tight and eventually lead to trigger points and decreased circulation in that area. Tight muscles and trigger points can cause misalignments and make it more difficult for the bones and joints to return to a normal position. Massage releases the tightness and tension. LASER Therapy LASER stands for Light Amplification by Stimulated Emission of Radiation. They are classified I-IV with IV being the most powerful and highly regulated. Class IV Laser Therapy for therapeutic benefits has just recently been FDA-approved and is revolutionizing the Chiropractic, Medical, and Pain Management Industries. Class IV Laser Therapy works through a process called Photo-biostimulation. Light energy (photons) is directed into human tissue to promote a cascade of physiological changes that leads to the production of ATP (Adenosine Tri-Phosphate). ATP is what your cells use as energy. This increase in ATP productions leads to a decrease in pain, a decrease in inflammation, accelerated tissue repair, improved vascular activity, and improved nerve function. These physiological changes cause an accelerated rate of healing that is 3 to 5 times faster than your body’s own capabilities. “I’ve got your back” now takes on a whole new level.

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ARTS PROVOKING THE IMAGINATION

PIETRO LONGHI

Pietro Longhi was born in 1702 in Venice,

Details:

the son of Alessandro Falca, a silversmith.

The Apothecary

He studied drawing and modelling with

Pietro Longhi, c. 1752

his father, and for his initial training was

Accademia, Venice

apprenticed to Antonio Balestra until the end of 1718. In the 1720s and 1730s, Longhi

The main figures in this painting are

received a number of public commissions for

members from different social classes of the

large-scale religious pictures in Venice which

Serenissima (Venice) as they are observed in

remain mostly untraced.

an everyday setting. Pietro Longhi highlights

His earliest identifiable genre works

women's centrality, who enjoyed unparalleled

consist of pastoral motifs and peasant

freedom in Venice. The Venetian painter also

interiors on small canvases that appear to

interprets the scientific Enlightenment of the

date from the mid-1730s. The subject matter

time through this work.

and naturalistic detail of these works are imbued with North Italian and Bolognese peasant life and rusticism.

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WHAT IS

CONCIERGE CARE? Concierge Care, also called boutique medicine, is quickly gaining traction in the ever-changing healthcare system. This type of care is membership-based healthcare that provides highly personalized and comprehensive care, more physician accessibility, and greater convenience. It is no wonder why this type of practiced medicine is becoming increasingly popular. Although there are differences, many plans – for an annual or monthly fee – include unlimited virtual and in-person appointments, diagnostic tests performed in the office, and coordination of specialist referrals or hospital care. Most services do not bill insurance, so there’s no interference, and you don’t have to worry about copays and other charges. The History of Concierge Medicine Dr. Howard Maron and Dr. Scott Hall established the first concierge medical practice, MD2, in Seattle in 1996. They charged an annual retainer fee between $13,200 and $20,000 per family. In 2000, Virginia Mason Medical Center in Seattle began offering concierge medical services within its facilities. The organization used some of the profits from those five practices to subsidize other programs and indigent care services. In 2001, the American Medical Association added concierge guidelines, or “retainer practices,” to its Code of Medical Ethics. Among the stipulations is that physicians must help transfer care for patients who don’t want to participate in a retainer practice. If that’s not possible, they must continue to provide care under the terms of the patient’s existing healthcare insurance until they can make other arrangements for ongoing care.

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If you have ever been to an Oktoberfest celebration in Munich, you’ll understand its frivolity. A jam-packed hall full of long tables and benches, boisterous people raising beer mugs that need two hands to grip, a chorus of singing traditional songs, and everyone having fun! It is definitely a celebration! This celebration is the largest folk festival in the world. It’s a piece of Munich's soul. It is a tradition that represents the Bavarian way of life and the hospitality of the people there. It’s also the world's largest beer celebration and typically draws over six million visitors over its three-week run. Every year, these visitors consume at least 1.5 million gallons of beer and 200,000 sausages. And they party! Although the modern-day festival barely resembles its humble beginnings, the traditions that started it all remain alive. The idea of Oktoberfest originated on October 12, 1810, as a royal wedding celebration between King Ludwig I and Crown Princess Therese of Saxony-Hildburghausen. The citizens of Munich gathered at the Theresienwiese (Therese's meadow), now known as the Wies'n, to attend the festivities and watch the horse races that highlighted the union. Since then, it has continued over the years and decades and centuries to have firmly rooted itself in the identity of Munich. Traditionally, Oktoberfest begins with the official tapping of the keg in the Schottenhammel tent, the largest beer tent at the festival. The mayor opens the first keg and proclaims O’ Zapft is! (It's tapped!), marking the official start of the festival. Then, it’s off to the races! Oktoberfest is often associated with beer. The original six Munich breweries still provide the beer for the festival. Fourteen beer halls and tents range in size from small to large. And some can even hold up to 10,000 people at a time. But it’s much more than knocking back brews. People dress in traditional Bavarian clothing, dirndls, and lederhosen. Carnival rides provide entertainment for revelers, and you can find dozens of stands with traditional German cuisine. Tree climbing competitions and sack races are held. For many Germans, Oktoberfest is a celebration that offers a welcomed break from their daily routines and the opportunity to enjoy a beer and sausage in a community setting. It’s more about friends and neighbors than anything else. They celebrate together while eating Hendl (whole roasted chicken), Blaukohl (a red cabbage and apple dish), Dampfnudeln (steamed dumplings), and Kaiserschmarrn (raisin pancakes) …..the traditional foods of the festival. They raise a stein to Münchener Kindl, the Oktoberfest mascot and symbol of Munich's coat of arms since the 13th century. (Translated the term means Munich child.) They hum and sing along at the traditional brass band concert on the second Sunday of the event when bands from all the beer tents come together at the Bavaria statue and perform a concert conducted by the mayor of Munich.

On the last day of Oktoberfest, the traditional Böllerschießen (gun salute) takes place. At the stroke of noon, the members of the shooting club meet at the Bavaria Statue and mark the end of the celebration with gunshots from black-powder cannon pistols and rifles. The modern Germany Oktoberfest festival keeps old traditions alive while welcoming the new. For example, the music played at Oktoberfest is an eclectic mix of old and new. Although Oktoberfest originates in Munich, the festival has inspired hundreds of similar events across the globe. Now, people come together from all different countries and cultural backgrounds to celebrate comradery, hearty food, and traditional beer.

Why is Concierge Care Gaining Traction?

decrease. Trust increases. Patients who trust their physicians

Today, there is increasing cynicism and downright annoyance

are likelier to disclose personal information, comply with

in traditional healthcare. Concierge Care allows the patient

medication instructions, and feel less anxious about

to take back control of their healthcare while establishing

treatments.

a closer bond with their physicians. In 2023, the North American concierge medicine market was worth $6.25

Greater Access

billion. The United States concierge medicine market is

Many concierge physicians respond directly to emails and

expected to reach $30.26 billion by 2031.

provide their personal cell phone numbers to patients.

Among the most popular reasons patients leave their current

Instead of waiting weeks for an appointment, most concierge

doctors in search of a concierge physician are:

practices guarantee same-day or next-day appointments and virtually no waiting time at the office. Some concierge

•

More convenience and shorter waits (25%)

practices even offer house calls. This can be crucial if a

•

Their current physicians ask them less than five

patient has vague symptoms and isn’t sure if medical care is

questions (21%)

necessary, helping them avoid unnecessary urgent care or

•

They feel like a number (18%)

emergency room visits.

•

Their current doctor is retiring or closing their practice (11%)

Holistic Care and Spa-like Ambiance

•

Their provider spends less than 15 minutes with

Many concierge physician practices include holistic health

them per visit (11%)

offerings such as infrared spas, cupping, acupuncture, or hyperbaric oxygen therapy. These offerings provide a one-

Benefits of Concierge Care

stop shop for wellness enthusiasts who want to incorporate alternative therapies into their care plans.

Longer Visits

Because patients are paying a premium, many concierge

One of the biggest perks of Concierge Care is the length of

doctors strive for a less sterile environment, instead creating

time a doctor spends with their patients. Traditional primary

a spa-like ambiance with luxury amenities such as fluffy

care physicians may have up to 4,000 patients and see up to

robes and soft slippers waiting in a private room, and noise-

40 a day for only about 15 minutes.

canceling headphones.

Concierge doctors usually have no more than 600 patients.

Because patients can see their doctor with ease, patients

They typically see only six to 10 patients daily and spend at

are both happier and less anxious. Already, Concierge Care is

least 30 minutes with each.

exploding – it will be the future.

Of course, there are many advantages to these longer appointments. Patients don’t feel rushed and can ask as many questions as they want. A more leisurely pace allows physicians to discuss lab results thoroughly. It also allows them to delve deeper into a patient’s medical history, understand what matters to them, and offer patient education and advice. The result is that the physician has a greater understanding of their patient’s holistic health, including their state of mind. The result is a more personalized, comprehensive care plan. The extra time also helps the provider and patient forge a deeper human connection, which has benefits. When healthcare professionals take time to make human connections, patient outcomes improve, and medical costs

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PROTECTING THE

CONTROL C E N T E R We all know how important the brain is to our lives. The “Control Center” of the body dictates to the body its functions without skipping even a nanosecond. Alzheimer's is a brain disorder that slowly destroys the parts of the brain where memory and thinking skills are housed. Eventually, the ability to carry out the simplest tasks is void. In most people with the disease, late-onset type symptoms first appear in their mid-60s. Recently, however, early-onset Alzheimer’s is appearing more frequently. It's important at an earlier age to take the corrective steps to stave off this disease. Preventing and managing high blood pressure, managing blood sugar levels, maintaining a healthy weight, being physically active, quitting smoking and avoiding excessive drinking, preventing and correcting hearing loss, and getting enough sleep are all part of the matrix that doctors believe assists in staving off the disease. Equally important is challenging your brain… Cross-train your brain What's something you're not good at doing? Work to improve it and give your brain some flexibility. Try a variety of challenges instead of sticking to one in a particular area. Even better, take on an entirely new skill. Jump onto Duolingo and learn a new language. Stimulate your brain. Play games that involve your mind Playing is important when we are young, and it is equally important as we age. Of course, the play is different. Now, brain-challenging games are critical to our brain health. Examples of brain-challenging games can include chess, tabletop games, video games, word and number puzzles, jigsaws, crosswords, sudoku, and memory games. For games on your computer, your tablet, or your phone, find games where you can play and interact with other people. Especially good are crossword, sudoku, and word search puzzles. Anything that engages your mind, processes information, and develops your thinking skills is good for the brain and for reducing your risk.

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From Our Home to Yours As a family company, we know exactly what goes into our high performance paints. We make eco-friendly paints in our own factory in the UK, using only the very highest quality ingredients. These are blended by our dedicated team who have been creating lovely paints in wonderful colours for generations. Showroom opening this Fall: 9 East Putnam Avenue, Greenwich, CT 06830 Order free colour cards on our website.

littlegreene.us

What Device

ARE YOU READING THIS ARTICLE ON RIGHT NOW?

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Between 2011 and 2020, there were as many as 7,320 cell phone-related injuries of the lower arm, wrist, hand, and fingers. After all, reports indicate Americans spend between three and seven hours on their devices daily. This, of course, is not good news. It can lead to other unhealthy conditions. So much so that the phrase “smartphone-related strains and injuries” is entering into the vernacular. What are these strains and injuries? Carpal Tunnel Syndrome has been around for a very long time. Previously it was associated with long-term computer typing, now it has entered the 21st century with smartphone use. The condition occurs when the median nerve, which runs from the forearm to the hand is strained or injured. Eye Strain is on the uptick. This is the condition brought on by staring at screens for long periods and causes eye dryness, blurred vision, and headaches, Tendonitis can occur in different places in the body. It is the inflammation of tendons caused by repetitive actions. Tennis Elbow is such an example. Now, smartphones are causing an increase in this painful condition, Text Neck is a somewhat new phrase. This malady causes headaches, shoulder, neck and lower back pain and is caused by bending your neck to look at a phone screen. To avoid such injuries, limiting cell usage when possible is important. Aim to take breaks every 20 to 30 minutes, and when using your phone, keep it at eye level to avoid bending your neck downwards when scrolling those socials. Other ways to prevent strain are to use voice recognition to minimize typing and turn on blue light filters to reduce eye strain. Persistent cell phone-related pain may mean it’s time to see your doctor. A provider can assess the extent of your injuries and recommend treatment. However, letting these conditions go unchecked can further damage muscles, nerves, and tendons, leading to chronic pain. Common treatments for smartphone-related strains and injuries include physical therapy, rest, anti-inflammatory medication, and in some cases, surgery. Physical therapy can help you regain strength and mobility in your affected areas, while rest can help reduce inflammation. Just remember to listen to your body, take breaks when necessary, and seek help when needed.

THE MERRY - GO - ROUND OF

AUTOIMMUNE DISEASES

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The week before Christmas in 2016, I thought I had the flu.

emphasis on fruits, vegetables, and certain meats. Removing

It progressed to the point that I knew something was very,

allergens and foods that cause inflammation. Inflammation –

very wrong. Two days after Christmas, I went to the local

an immune response – must be kept as low as possible.

Emergency Room. Luckily for me, the ER doctor ordered a

The endocrinologist that I began to see was brilliant.

thyroid panel (normally ERs do not), and I was diagnosed

Speaking directly, he informed me that it would take my

with Hashimoto’s Thyroiditis. I had the antibodies. Also, my

body at least one year to recover from the damage that

TSH was 50, which should normally be between .9 - 5. The

had been inflicted upon it. That Hashimoto’s – like all

doctor was very concerned and asked me if I had not been

autoimmune diseases – is uncurable. That I would need to

aware of certain symptoms. Fatigue, weight gain, brain

take medicine for the rest of my life. That because of my late

fog, loss of hair? I told her that yes, I had, but associated

diagnosis, I was also in Adrenal Fatigue. But, and this is the

all those symptoms with quitting smoking which I had

important part, he told me that I would be just fine once we

done four months earlier. She informed me that I needed to

had it under control.

immediately see an endocrinologist.

Dr. Fellerman was right. It did take a year before I felt

Of course, I went home, went online, and began what

normal. The Synthroid – the usual prescribed drug which

would become my autoimmune journey. The first thing that

adds the hormones that my thyroid can’t now produce

I had to understand was what Hashimoto’s is and how I

– worked well (although I am a bit of a special case as I

contracted it. The first part was easy – it is an autoimmune

have to take split doses) and everything was running along

disease. Autoimmune diseases result when your immune

smoothly for years. Now and then, a little adjustment to

system is overactive, causing it to attack and damage your

the medicine, but overall, I forgot that I had a disease. The

body's own tissues. In my case, it was my thyroid.

Hashimoto’s was completely under control. And then…

The second part not so much. The medical community

In late June of 2022, I was becoming more and more

has been unable to discover what triggers autoimmune

tired. I had lab work done. It wasn’t my thyroid. My levels

responses in certain people. There may be (or may not be)

were perfect. Over one weekend, I noticed a change in

certain reasons for these triggers – for example, a virus, a

the color of my urine and developed sharp pains in my

bacterial imbalance, stress, or environmental factors – but

abdomen. On Monday, I went in to see my GP thinking that

there is not a full understanding or majority opinion in the

I may have had a bladder or UTI infection. She performed

medical community. It just happens. That was what my

a urinalysis test in the office. Everything was fine. She

world-renowned hepatologist informed me of five years

ordered blood work, and I had it done that day. The next

later. But more on that later.

morning, my doctor called me and said that I needed to see

Back in 2016, I spent weeks researching and discovering

a hepatologist immediately. My liver enzymes were at a very

the world of autoimmune diseases. There are more than 100

dangerous level. She also ordered a STAT ultrasound on my

of them. Crohn's Disease, Ulcerative Colitis, Rheumatoid

liver. She thought that I had Autoimmune Hepatitis. She was

Arthritis, Lupus, Type 1 Diabetes, Multiple Sclerosis, and

right.

Psoriasis are the most common. Over 50 million Americans

My liver enzymes were in the 700s and 800s. (They

have one or more autoimmune diseases, with approximately

should be below 35). I got in to see a Gastroenterologist who

75 percent of those being women. Autoimmune disease

specialized in liver disease as I organized an appointment

diagnoses have dramatically increased in a relatively short

with a hepatologist. I knew by the look on his face that the

period of time. When diagnosed with one, a person will

situation was dire. And it was. I later found out that mortality

normally keep racking them up with an average of five

would have been three months had immediate therapy not

autoimmune diseases affecting them during their lifetime…….

been introduced. The gastroenterologist placed me on the

a lot of bad news to be delivered after ringing in a new year.

highest level of Prednisone possible to “put out the fire”

During this time, I also completely changed what I

as he described it. It worked and within two weeks, my

ate and started the Autoimmune Immune Protocol diet.

enzymes were back in the healthy range.

(Except for giving up coffee. I can’t ever give up coffee). It is

He also ordered tests to distinguish whether, in addition,

recommended for those afflicted with Autoimmune diseases.

I had Hemochromatosis. An autoimmune disease that affects

Realistically, it is how we should eat. Whole foods with an

how the liver processes iron. Prior blood work showed that 59

I had Autoimmune Anemia. Given my overall autoimmune

Reason Number 3? Diet. Of course. This pertains not just to

issues and my Irish ethnicity – and the fact that two of my

autoimmune diseases but to health overall. And I don’t just

aunts and one of my uncles have it – he wanted to rule it out.

mean skipping the fried chicken and laying off sugar. It is

Lab results and a liver biopsy came back as pure hepatitis.

undeniable that the food we eat today is not the same as in

Although I do have a marker for the “Celtic Curse” as

the past. GMOs, pesticides, hormones – the food that your

Hemochromatosis is also nicknamed.

grandmother fed to you is now a mere ghost. Organic foods

The gastroenterologist helped me manage the disease until I was able to see my current hepatologist. Now, I have almost completely been weaned off the Prednisone

may be expensive but, in the long term, medical bills are much more so. The first thing that each of the specialists asked was,

(although Budesonide has been also added to my daily

“Do you eat gluten and/or wheat?” Why? Because they

regimen – I will need to take it until I have been in remission

are known to cause inflammation. They each also tested

for 18 months). The liver, unlike the thyroid, is a little more

my levels of Vitamin D. Why? Because this vitamin fights

difficult to control. But the good thing is that eventually I will

inflammation. And, with autoimmune diseases, as previously

reach remission and stop taking drugs in their entirety. Until

said – the goal is to reduce inflammation to lower the

it flares up again.

immune response. Even those without autoimmune diseases

Why am I telling this story?

benefit from lower inflammation in the body.

There are many reasons. The first is to bring these

The environment is another factor that can trigger

conditions into the light. Tens of millions of people suffer

autoimmune diseases. Of course, there is not much that

from autoimmune diseases, and the number is rapidly

we can do about our environment. The air that we breathe.

growing. These diseases are not evident from the outside but

The source of water that we drink. The best thing to do in

wreak havoc on the inside. The conditions themselves need

this arena is to try and protect as best as possible. I now

to be monitored. The symptoms come and go. Medication

only drink glass bottled spring water. I use an air filter to try

doses are changed. Sometimes it is akin to being on an

and clean up the air that I breathe. By the way – although

autoimmune merry-go-round. Pair that with the at times

allergies are not technically classified as an autoimmune

brutal effects of the pharmaceuticals used for treatment. For

disease – they do trigger an immune response as well. The

myself, it is being in states of tachycardia for weeks on end,

goal is, of course, to eliminate as best as you can these

disrupted sleep, and severe headaches among others.

responses.

Another reason to tell the story is to stress the

The final reason to tell this story is to inform anyone who

importance of taking notice of your DNA. Most autoimmune

has recently been diagnosed with an autoimmune disease

diseases have markers. Lupus, Hashimoto’s, Type 1 Diabetes,

not to be downhearted. Yes, it is uncurable. But with proper

and Autoimmune Hepatitis among them. Also, family

diet, exercise, and medication, it can be controlled. Yes, it is

histories. Hashimoto’s, as it turns out, does run in my family.

frustrating having labs done often. I had to have bi-weekly

And I have it. Hemochromatosis does as well. I only have one

blood work done for 6 months. Talk about frustration. Yes,

marker. Autoimmune Hepatitis does not. I am the first person

shifting dosages of your medicine as symptoms ebb and

on either side of my family’s medical history for it to have

flow is no picnic either. It is awful feeling crappy for longish

been triggered.

periods of time. But eventually, your balance will be reached.

And take notice of what your body is telling you. Autoimmune conditions are tricky. Sometimes they are silent,

You will feel better and, depending on the condition, may one day no longer need to take medication.

or symptoms can be attributed to other things. Looking back, I had symptoms of Hashimoto’s, but I just didn’t compute them to a thyroid issue. I didn’t have the symptoms of Autoimmune Hepatitis (right up until the diagnosis itself) and felt fine. Except for being more and more tired, which I initially contributed to my thyroid. However, after swimming in the autoimmune sea for so long, I should have known something was up when the fatigue increased. 60

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-- Angela Casey, Managing Editor of John Eric Home.

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The Autoimmune Protocol Diet

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The AIP diet, or Autoimmune Protocol, is a diet designed to offer relief to people suffering from autoimmune diseases. The diet is used to help heal certain inflammatory issues triggered in the digestive system. It helps eliminate foods that can aggravate or trigger these disorders.

How Does the AIP Diet Work? The AIP diet starts with a strict elimination phase, in which foods that are possible irritants to the gut and immune system are removed from the diet. Over time, as autoimmune systems begin to improve, foods are gradually and systematically added back into the diet. That way, dieters can analyze their sensitivity to the reintroduced food, judging whether it's healthful or harmful depending on how the body reacts. The key is to pinpoint which foods are causing trouble – and permanently remove them from the diet. The end goal of the AIP diet is to reset the immune system and reduce inflammation.

Foods To Avoid on the AIP Diet These are foods that are thought to trigger autoimmune reactions in some people. They are eliminated in the initial phase. Eggs

Nuts and seeds (including seed-based

Processed foods

Dairy

spices like cumin and fennel)

Refined sugars (and alternative

Grains

Nightshades (tomatoes, white potatoes,

sweeteners)

Beans

peppers, and eggplant)

Food additives and chemicals

Legumes (including peanuts, soy,

Spices from capsicums (including

Alcohol

hummus)

cayenne, chili powder, paprika, chili

Coffee

pepper flakes)

Chocolate

Vegetable and canola oils

Foods to Eat on the AIP Diet With the AIP diet, you're eliminating a lot of nutrient sources. So, it's important to choose nutrient-rich foods, including a variety of fresh vegetables, wild-caught fish, fermented foods, organ meats, and bone broth. The essence of the AIP diet is meat and vegetables, which makes it like the paleo diet, only more severe in its restrictions. Anchovies

Clams

Turkey

Offal

Oysters

Tilapia

Shrimp

Cod

Lamb

Crab

Salmon

Bone broth

Bone marrow

Bison

Organ meats

Tuna

Pork

Scallops

Chicken

Lobster

Mackerel

Duck

Sardines

Grass-fed beef

Mussels

AIP-Compliant Vegetables Most vegetables are AIP-approved, except for nightshade vegetables. Celery

Sweet potato

Parsnips

Winter squash

romaine lettuce,

Carrots

Brussels sprouts

Butternut squash

Radish

Rutabaga

Swiss chard,

Yams

Leeks

Fennel

Kohlrabi

Seaweed

arugula, mustard

Cauliflower

Cucumber

Taro

Cabbage

Herbs: cilantro,

greens, etc.

Artichokes

Broccoli

Turnips

Watercress

basil, thyme,

Beets

Green onions/

Avocado

Pumpkin

oregano, parsley,

Zucchini

scallions

Asparagus

Cassava

etc.

Radicchio

Mushrooms

Okra

Summer squash

Leafy greens:

Spaghetti squash

Onions

Parsley

Bok choy

spinach, kale,

Acorn squash

AIP-Compliant Fruits While fruit is filled with healthy fiber and antioxidants, it's also notably high in natural sugars. Lemon

Coconut

Olives

Melon

Lime

Mandarins

Guava

Oranges

Kiwi

Persimmons

Nectarines

Plantain chips

Cantaloupe

Pears

Figs

Raspberries

Star fruit

Plums

Cherries

Dates

Lychee

Pomegranates

Rhubarb

Blackberries

Mango

Grapefruit

Blueberries

Tangerines

Peaches

Cranberries

Strawberries

Grapes

Apricots

Apples

Watermelon

Bananas

Pineapple

Papaya

Passion fruit

Minimally Processed AIP-Approved Fats and Vinegar The AIP Diet excludes heavily processed fats and seed oils, but a handful of minimally processed heart-healthy fats are permitted. Olive oil

Coconut oil

Coconut butter

Avocado oil

Palm oil

AIP Compliant Vinegars and Fermented Foods AIP-Compliant Natural Vinegars and Fermented Foods Fermented foods are encouraged by the AIP Diet due to their probiotic-rich nature and gut-healing properties since autoimmune disorders are commonly associated with Leaky Gut Syndrome and other gut issues. Water kefir

Coconut yogurt

Pickled veggies

Kimchi

vinegar

Coconut milk kefir

Kombucha

Sauerkraut

Apple cider

Red wine vinegar

AIP-Approved Herbs & Spices

Turmeric

Sage

Rosemary

Garlic

Parsley

Dill

Chives

Bay leaf

Cinnamon

Saffron

Ginger

Basil

Peppermint

Thyme

Cilantro

AIP-Compliant Specialty Pantry Staples

Tigernut flour

Cassava flour

Tapioca starch

Coconut sugar

Honey

Herbal tea

Dried fruit

Arrowroot starch

Coconut flour

Coconut aminos

Green tea

Date sugar

Plantain flour

Carob powder

Mint

Before beginning a restrictive diet like AIP, consult your physician or a dietitian. They can help you manage the AIP diet, helping you refine and adapt the diet to meet your individual needs. They will also be able to address concerns about meeting vitamin and mineral requirements, the possibility of elevated levels of saturated fat and cholesterol, and so on.

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BLACK BOOK INTERNATIONAL FAIRE

CONDÉ NAST TRAVELER SPA GUIDE WINNERS FOR 2023 HAVE BEEN ANNOUNCED AND THESE TOP-LEVEL RETREATS, MEDI-CLINICS, HEALTH CENTERS, AND SLICK SPAS ARE AMAZING.

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PALAZZO FIUGGI, ITALY Palazzo Fiuggi is an art nouveau beauty on a spectacular hilltop not far from Rome. Glorious architecture hides understated, calming bedrooms, many overlooking romantic wooded landscapes and Fiuggi’s medieval old town. The mansion is a high-tech wellness retreat. Most guests’ wellness journey begins with a holistic health assessment courtesy of a bio-resonance test, which measures heart rate and analyses brain health, immunity levels, digestive efficiency, and endocrine systems. The team then customizes accordingly, but their recommendations will always include daily dips into Fiuggi’s unique selling point, its curative waters. Guests are prescribed regular floats in three super-buoyant thalassotherapy baths, where Fiuggi’s finest H2O is laced with sea salt, oils, and therapeutic minerals. A weight-loss concept, for those who want it, is overseen by a chef who runs a three-starred Michelin restaurant. Not only that, but this spa is in carb-loving Italy, and the menus feature pasta and ice cream. The maestro behind these caloriecontrolled feasts is Heinz Beck, executive chef at La Pergola in Rome and the spa’s nutritional wizard. Beck has worked with Fiuggi’s David Della Morte Canosci to create sumptuous but science-backed dishes packed with essential nutrients that boost immunity and general health and achieve safe weight loss without the usual pangs of hunger. SONEVA JANI, MALDIVES Feeling well has been at the core of Jani’s being since its 2016 launch. The island, with its cornflower sky, deep green jungle, marshmallowy white sands, technicolor reefs, and calming fragrance of sun-warmed pandan leaves, is well-being in essence. But now there is Soneva Soul, where a new approach to wellness represents a shift from holistic-inspired treatments and movements to encompass something deeper and more ambitious. Soneva Soul’s treatments skew widely across the clinical and complementary: from electrocardiograms to sound therapy; plasma therapy to Tok Sen massage from northern Thailand (which uses wooden mallets and pegs to hammer muscle knots). There’s nutrient IV therapy, a sleep program for insomniacs, cryotherapy, ozone therapy, and hyperbaric oxygen therapy. Micro-needling facials, red-light therapy, Vietnamese pressure-point facials, and medicinal mushrooms are all on offer. Rasul mud therapy, a hammam, and Wim Hof are in the pipeline. At the core of the spa, there is a juice bar and a perfectly equipped gym for classes including barre, functional fitness, and free movement techniques. PARK IGLS, AUSTRIA Underpinned by the principles of Modern Mayr Medicine – which believes that a poorly functioning gut is the catalyst for a vast array of physical and emotional malaises – it offers clinical clout combined with top-caliber holistic healthcare. The goal is to allow the digestive tract to rest and then repair. No metaphysics and nothing that hasn’t been tried, tested, and scientifically verified. Regular medical massage is the backbone of bodywork, although the Rolfing (manipulating connective tissue) is superb; practitioners Hannelore Gartner and Josef Schöffthaler have fanatical followings. The gut-repairing diet remains at the heart of the process alongside the “chew, chew, chew” eating rule. However, head chef Markus Sorg spins local organic produce into tiny taste explosions: thumb-sized columns of venison with jus; skate wing and sea urchin caviar with wasabi foam. The personal trainers are sports scientists, sports therapists, or physiotherapists, and the panoramic gym is impressive. There are more than 50 group classes on rotation, including trampolining and aqua jogging. This is what first-rate integrated healthcare looks like.

FOODIE TASTE OF THE TOWN

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COUSCOUS SALAD INGREDIENTS Ingredients: 1 c. Moroccan couscous 1 1/2 tsp. kosher salt, divided 1/4 c. plus 1 teaspoon olive oil, divided 2 tbsp. lemon juice 1 tbsp. Dijon mustard 1 garlic clove, finely chopped 1 pint multi-colored cherry tomatoes, halved (about 1 1/2 cups) 1 English cucumber, sliced and quartered (about 1 1/2 cups) 1/3 c. crumbled feta cheese 1/3 c. toasted, chopped walnuts 1/3 c. thinly sliced green onion 1/4 c. chopped Italian parsley 1 tbsp. chopped fresh dill DIRECTIONS: Bring 1 cup water to a boil in a small pot. Stir in the couscous and 1 teaspoon of salt. Remove from the heat, cover, and let sit for 5 minutes. Add 1 teaspoon of olive oil and fluff with a fork. Let cool completely. In a large bowl whisk together the remaining ¼ cup of olive oil, lemon juice, Dijon mustard, garlic, and the remaining ½ teaspoon of salt until combined. Add the tomatoes, cucumber, feta, walnuts, green onion, and cooled couscous to the dressing and toss to coat. Stir in the parsley and dill.

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SOUTHWEST CHICKEN, AVOCADO AND RICE BOWL INGREDIENTS 12 oz. skinless chicken breast 1 tbsp. taco seasoning Kosher salt and pepper to taste 1 tbsp. olive oil 1 Hass avocado, sliced 1/2 lemon, juiced 2 cups cooked brown rice Black Bean Salsa: 1 red bell pepper, chopped 2-3 jalapeño peppers seeded and chopped 1 (15-ounce) can black beans drained and rinsed 1 (15-ounce) can corn drained 4 green onions, chopped 1/4 cup chopped fresh cilantro 2 limes, juiced 2 tbsp. olive oil 1 garlic clove, minced DIRECTIONS Rub the chicken filets with the taco seasoning, salt, pepper, and olive oil. Preheat a non-stick pan over medium heat. Add the chicken to the skillet and cook until the chicken is nicely browned, about 4-5 minutes depending on thickness. Flip and cook on the other side for 3-5 minted until cooked through. Let rest for 5 minutes and then chop into bite-sized pieces. In a mixing bowl add all the ingredients for the beans salsa and stir well to combine. Divide the cooked rice among serving bowls. Top with bean salsa and chicken. Serve with sliced avocado and lime wedges.

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3-INGREDIENT CHOCOLATE & ALMOND BUTTER DATES INGREDIENTS 10 pitted Medjool dates 10 teaspoons almond butter 3 ounces dark chocolate (60-70%), chopped Pinch of flaky sea salt (optional) DIRECTIONS Fill each date with 1 teaspoon almond butter. Place chocolate in a medium microwave-safe bowl; microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stopping to stir after each interval. Line a plate with parchment paper. Using a fork, hold 1 date over the melted chocolate and use a spoon to lightly coat it, allowing excess chocolate to drip back into the bowl. Place the coated date on the prepared plate. Repeat with the remaining dates. Sprinkle evenly with salt, if desired. Refrigerate until just set, about 10 minutes.

MIXOLOGY TIPSY TEMPTATIONS

by Charles M. Tappan, Jr.

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KICK START Glassware: Irish Coffee Mug Ingredients: 1 Tbs Honey (depending upon desired sweetness) Rosemary Sprig (about .25 to .5 inch) 5 Sage Leaves 5 Mint Leaves 4 Coriander Seeds 1 Cup Hot Water *Optional: Add 1 oz. Hendricks Gin Garnish: Mint Leaf Directions: There are several ways to prepare this beverage, however, the key is to make sure the ingredients (except for the honey) steep in hot water and the water soaks in the nutrients. The easiest way is to combine all ingredients (including the honey) is in a mug capable of high heat, pour hot water over them, stir, and then remove the leaves. If alcohol is added, add it at the end and then stir to integrate. Serve and enjoy. It was another bitter and chilling Jan 1st in the Nation’s Capital. In the city most were still asleep and hungover from the night before. Walking back into this wasn’t a happy thought, however, a credit card needed to be found. Sitting at the bar, the bartender Frank noticed me within seconds. Fortunately, this bar had been an early stop the night before, and the loss of the card was due to the rousing call to action for us to all move to the next. The barkeep said, “We have your card in the office for safety” he offered. Do you want to close out, or let me make you something to help the day? The thought of alcohol was horrifying, and the thought was visible. However, he leaned over mentioned a cup of tea. As he put the water on to heat, he began to quickly list its helpful properties. Coriander helped lower blood pressure, ease digestion (much needed), and add some citrus spice. Earthy sage and rosemary help provide a sensory wrap, much needed on a cold day; in addition, they also provide help with digestion, memory, and ease inflammation. Mint and honey are classic aides for the stomach and the mind. The rich earth tones from the aroma instantly put the body at ease. Earthy and warming, the mint brought a brightness to the taste to help balance the earth and citrus from its counterparts. The warmth of the tea eased the pain and cut against the bitter cold of the day. It was like a touch of sunshine warming from within, and the ringing in my head was finally gone by the time I finished this wellness concoction. After asking for the recipe, it was noticeable the name of the drink was Kick Start, ironic and funny, but satisfying, nonetheless.

HOME SWEET Glassware: Irish Coffee Mug Ingredients: 2 Cups Water 2 Cups Silk (Soy Milk) 1/4 Cup Unsweetened Cocoa Powder 1/2 Cup Dark / Bakers Chocolate (Chips or Chopped Bar) 1/4 Cup Honey 1 Tbs Ginger Powder 1 Tbs Cinnamon Powder 1 Tsp Ground Cardamom *Optional: Add 1.5 oz. Herradura Reposado for every 8 oz. of hot cocoa Garnish: Cinnamon Stick Directions: Directions: Combine Silk and hot water in an applicable pot and set to bring to just below boiling. Then add honey, chocolate, cocoa powder, chocolate chips, and ground spices. To fully integrate, lower heat to keep warm, then serve as desired! If adding an adult option, pour the tequila into the mug first and then add hot cocoa. * Note, this is all personal preference, you can use all milk, all silk, all water, even almond milk depending on what your taste. The choice of silk and water is used here to provide as wide an application as possible (not too thick in texture, and yet still being able to be consumed by those with lactose intolerance). It was planned as a romantic Valentine’s Day, and par for the course in DC, everyone at the office was sick. The week prior had been freakishly warm, but the temperature then dropped as a stone. I walked into the restaurant and could not be more delighted to find Amy there. No matter the weather, she was always sunny. There was a special menu for the evening, however, what stood out was a twist on a childhood favorite, hot cocoa. It was exciting how it came together. Cocoa, not the extra sweet stuff, is consumed in many cultures and has many healing properties. Dark chocolate has amino acids and can help increase serotonin. In addition, it helps to lower blood pressure and cholesterol. Ginger of course pairs wonderfully with it and adds that touch of lively spice. It also aides the stomach and helps to ease sore joints. Cinnamon just tastes great, just like those overly sugar-sweet rolls from childhood. However, it can also help to regulate blood pressure and is a powerful antioxidant. Honey is a natural cure-all and an all-natural sweetener. What was peculiar in this concoction, was the cardamom, with its very potent earth tone, that can easily overpower any brew. Amy mentioned that the unique flavors of the cardamom heightened the cocoa flavors and at the same time balanced the cinnamon and ginger spice. It was delicious while providing a wellness touch. Its rich, decadent, flavors made this just the right touch for Valentines, and just the right enhancement to make home extra sweet. 77

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FEEL GOOD Glassware: Irish Coffee Mug Ingredients: 1 1/2 Cup Acai Berry V8 Fusion Juice 1 Cup Tart Cherry Juice 1/4 Cup Beet Juice 1 Tbs Honey *Optional: Add 1.5 oz. Reyka Vodka for every 6 oz. of juice mix Garnish: Fresh Berries and orange twist Directions: Combine all ingredients into a pot and bring to warm. If adding an adult option, add the vodka to the mug first, and then pour over the warm juice mixture. *Option: Can also be served cold. In the nation’s capital, the seasons are starting to change. There is more sunlight breaking through day to day. The city is starting to buzz again. It feels alive again. Sunny, yet chilly, it was one of those days when a proper cocktail was in demand. Heading through Georgetown, it made sense to stop and see if Duane was behind the bar. Luckily, he was, and happy hour hadn’t quite hit. Gazing at the menu, nothing seemed to make sense. Upon seeing the confusion on my face, Duane offered to make a special drink, one that was new and healing. He said it was a new antioxidant powerhouse, sure to refresh the season and get ready for spring. The base of the beverage was a V8 acai berry mix. While normally not a fan of store-bought juices, this one had a solid repertoire of healthy fruits to act as antioxidants and help prep against pollen and general wear and tear. He added tart cherry and beet juice. While both ingredients are renowned for antioxidant effects such as increased blood flow, increased energy, and overall increased vitamin intake, the beet juice tasted like raw earth. However, the tartness from the cherry and the slight sweetness from the acai berry made the medley of fruits shine as a libation both warming and refreshing. Feeling that much better, the obvious course was to add a little something extra, and vodka was the perfect addition to take this drink to the proper level the day called for. It was just what the doctor ordered, and a drink to Feel Good having.

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Migraine and New Hope…

By Dr. Dean Clerico and Ben Keiser

“One of the most disabling diseases on the planet…” That’s how the American Migraine Foundation describes migraine headaches. Migraine can be a debilitating disease, as those who suffer from it know all too well. It affects forty-two million Americans and over one billion people worldwide. The cause of migraine has largely eluded physicians and researchers, and there is currently no proven cure for migraine. Or is there? Dr. Dean Clerico is an Otorhinolaryngologist (Ear, Nose, and Throat surgeon) in Northeastern Pennsylvania. He has been studying the relationship between migraine and nasal/sinus disorders for over 30 years. Ben Keiser interviewed Dr. Clerico on behalf of John Eric Home to discuss his experience and his approach to migraine that offers hope of a cure for what has until now been found to be an incurable disease. BK: Migraine has always been considered a neurologic disease, the domain of neurologists. How did you as an ENT specialist become interested in this disorder? DC: Way back in my residency training, a friend of mine came to me asking for advice. She had severe migraines, so severe that she had to be admitted to the hospital and underwent many tests, including a CT scan, an MRI, and even a spinal tap. Her physicians thought she might have had bleeding inside her brain or even an aneurysm, but all the scans and tests were negative.

The medications they gave her did not control the pain. She was in a really tough spot and asked me what she should do next, not necessarily expecting me to help her symptoms, but just asking my advice about what to do next. With my interest in nasal and sinus disorders, I had read that certain abnormalities in the nose can cause headaches. I examined her and found an obvious abnormality in the nose; a massive enlargement of a normal structure called a concha bullosa. Looking at her CT scan, it was confirmed. I thought surgery could help her, or at least it couldn’t hurt, and was worth a try since she had exhausted every other option available to her. A senior physician and I performed endoscopic nasal surgery to correct the problem. She had a remarkable result, the complete elimination of her headaches. That got me wondering: how many other migraine sufferers are out there with this overlooked nasal problem?

squeezed tightly together between two hard bones, the bone of the septum and the bone of the turbinate. This causes nerve compression in the area, which results in pain. We have shown that the superior turbinates from migraine patients demonstrate evidence of chronic pressure and that this pressure causes tissue injury. So, migraine, at least in some patients, represents a painful syndrome resulting from damaged superior turbinate mucus membrane caused by compression.

BK: It seemed so easy for you to diagnose and treat her headache, why didn’t the other physicians notice this abnormality?

BK: Migraine is usually treated with medications. If the medications do not work, what is the next step?

DC: Neurologists overlook the nasal cavity and ENTs largely ignore migraine. Plus, there is contradictory information in the medical literature. There is too little cross-communication between neurologists and otolaryngologists. BK: You have researched the relationship between migraine and the sinuses more than anyone I’m familiar with. What were you looking for with these research projects? DC: We found early on that migraine is not associated with sinus infection per se, but with structural issues occurring outside the sinuses, within the nasal cavity. This is a phenomenon known as “mucosal contact,” or more accurately, “mucosal compression.” The mucosa is the mucus membrane that lines the inside of the nose. The septum is the wall that goes down the middle of the nasal cavity. From the side walls of the nasal cavity on each side protrude turbinates, which are structures composed of thin bone covered with mucus membrane. There are three sets of turbinates on each side, but we’ve discovered that one in particular, the superior turbinate, is the most important one dealing with migraine. We’ve found that when this turbinate grows in such a way that it is compressed against the septum, it commonly causes migraine. BK: Why is that? DC: Mucosal contact is like a pressure point. The two mucus membrane surfaces are very sensitive to pressure and these sensitive membranes are in effect being

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BK: But Migraine pain is found in the forehead or temples, not in the nose, isn’t it? DC: Most patients with migraine experience pain in the forehead, temples in and around the eyes, and do not experience nasal pain. It’s referred pain, based on how the nerves in the nose send branches to the head and brain.

DC: If we see mucosal contact on examination, I will try to apply numbing medication to that area right in the office. If the headache lessens significantly, we have good evidence to proceed with surgery. The decision to offer surgery is based on the frequency and severity of migraines, the failure of other treatments, the nasal exam and CT scan findings, and other factors. If surgery is offered and elected, we aim to eliminate the areas of mucosal contact. BK: From the papers that you’ve published, it seems that you’ve achieved some amazing results. Does your treatment offer a cure? DC: We have to use the term “cure” very carefully in medicine. We’ve been successful at eliminating or reducing migraine in most but not all patients. BK: Do you believe that there will one day be a cure for Migraine using this method? DC: Not everyone with migraine will benefit from this approach. People whose migraines affect the back of the head or neck are not likely to have this mucosal compression. Patients whose migraines result from head trauma are unlikely to benefit from our approach.

PERSPECTIVES A YOUNG ADULT'S VIEW

by Thomas Donnelly

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Fishing isn’t just about going outside and throwing a lure into a body of water to catch a fish. If you think about it, there are plenty of benefits that come with fishing. Whether you're a pro, have been fishing your whole life, or just getting started, going out to the water to fish presents a unique blend of physical, mental, and emotional advantages that can contribute to a better well-being. One of the most significant health benefits of fishing is its ability to reduce stress. It helps me to relax. The sound of rippling water, jumping fish, a gentle breeze, and the calming rhythm of casting and reeling creates a soothing atmosphere. Studies have shown that spending time in nature, like fishing, can help alleviate symptoms of anxiety and depression. Fishing isn’t just about sitting by the water, there can be some physical challenges to overcome. Things like wading through streams and creeks, paddling a canoe, or hiking along the coast to find the perfect fishing spot can get my heart rate up and give me a bit of a workout. Even something as simple as casting a reel engages multiple muscle groups, like my arms, shoulders, and core. All these activities can improve my cardiovascular health and muscle strength.

Spending time outdoors while fishing exposes me to the

improving my problem-solving abilities, and reducing

wonders of nature. Sunlight is a natural source of vitamin

impulsiveness.

D, and being outside can give you a very nice dose of this

The slow repetitive nature of fishing, with periods of

vitamin, which can boost well-being. Also, fresh air and

waiting and reflection, offers a unique opportunity for

exposure to natural settings have been linked to an improved

mindfulness and meditation. As I wait for that elusive catch, I

mood and overall health.

can disconnect from the stresses of modern life and focus on

Often, fishing is a social activity. Whether I’m having

the present moment.

a good time with my friends or family or engaging with a

The health benefits of fishing are diverse and far-

local fishing community, these interactions create a sense

reaching. It’s not just about catching fish, it’s about reaping

of belonging and reduce feelings of isolation, which can be

the physical, mental, and emotional rewards that come from

particularly good for my mental health.

spending time outdoors and connecting with nature. So,

The art of fishing usually requires immense

whether you’re a seasoned veteran or just thinking about

concentration and patience. I need to pay close attention to

going fishing, remember that the therapeutic catch of

my surroundings, understand fish behavior, and stay focused

fishing can enhance your overall well-being in more ways

on the goal of catching a fish. Sharpening my concentration

than one.

and patience skills can carry over into my everyday life,

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Let The Journey Inspire You

The new Bentayga Extended Wheelbase Azure. Discover new levels of comfort, space, and luxury at BentleyWashingtonDC.com Schedule your test drive at Bentley Washington D.C. by calling 703-712-8324, or email Tate@EAG-DC.com The name ‘Bentley’ and the ‘B’ in wings device are registered trademarks. © 2023 Bentley Motors Limited. Model shown: Bentayga EWB.

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DESTINATIONS LUXURY TRAVEL

In this issue of “Destinations,” we are heading to a place where celebrities and C-suite executives love to rebalance and recharge. A results-oriented fitness resort that employs a “no-options” philosophy when it comes to health and wellness. And a place that many say changes their lives. In this issue, we are going to Malibu and the Ranch at Live Oak… “The Ranch” allows guests to take a break from their hectic daily schedules and focus on their mind, body, and spirit while they cleanse, detoxify, and shed unwanted pounds. Diets follow an organic plant-based menu. Personalized programs focus on meeting fitness, nutritional, weight loss, and detox goals through 8-hour sessions of exercise, yoga and spa treatments. The program tailors to each guest’s personal needs and goals. And, it has received international recognition for its program and has won numerous awards from Travel+Leisure, Conde Nast Traveler, SpaFinder, Lonely Planet, Tatler, USA Today, and The Stella Awards.

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DESTINATION | MALIBU

Innovation at The Ranch location is key, as the daily agenda of classes is always changing, from multi-sensory experiences including sound meditation, to multifunctional pool classes, to elective nutrition and trends courses. Each day at The Ranch Malibu features an active daily schedule of picturesque morning hikes in the Santa Monica Mountains, afternoon strength and core training classes in the 3,000-square-foot fitness center – which also includes a 25-foot climbing wall, spin bikes, treadmills, weight sets and more. Other unique health services include sound baths, IV therapy, chiropractic sessions with A-list doctors, infrared and cryotherapy saunas, yoga and daily massages – all complemented by nutritionally-dense, plant-based meals like portobello steak and white bean salads. While weight loss may be a side effect of the program, the goal for guests is always to leave cleaner, more positive and detoxed. C-suite executives, celebrities and overworked leaders continue to flock to Malibu for the transformative experience, and 50% of guests make a return trip. Upon completion, guests routinely report substantial inches of fat loss, muscle gain and improved cholesterol levels. They feel mentally reset, recharged, and rested away from everyday stressors. Seven-day and nine-day wellness experiences are offered as is The Ranch Private, which is a seven-day stay for groups of up to four people where a complete personalized experience is crafted to maximize results. Many of the activities allow guests to connect with nature’s healing elements, taking place outdoors, or within the property’s open-air pavilion. While at The Ranch, guests’ time is spent in low-impact constant activity, rather than short bursts of intense, injury-prone activity.

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Each morning, guests awaken at 5:30 a.m. for morning stretches, followed by a four- to five-hour group hike winding through the Santa Monica Mountain terrain. With 200-plus trails varying in levels of difficulty, guests are treated to varying hikes each day. After lunch, guests are invited to nap before an active afternoon filled with core and ab work, weight training sessions, water classes, daily massage, and group yoga and stretching. As The Ranch promotes natural and healthful living, it also promotes a natural and healthful environment. “Nature is our inspiration. From celebrating its bounty with a seasonal menu, to marveling in its splendor each morning on daily hikes, our commitment to the earth can be seen throughout the program. Dedicated to preserving and protecting the planet, The Ranch incorporates sustainable practices into our company at every opportunity.” This is most evident in the foods that are used in the planned menus. Inspired by nature, meals are artfully prepared, organically plant-based, and a highlight for guests who stay at The Ranch. Its kitchens use ingredients sourced from its onsite certified organic garden or nearby local farms and chefs are constantly adjusting the menu, based on what’s in season. Innovative, plantbased entrees take on classic comfort foods, such as warm spinach and zucchini lasagna prepared with marinara sauce and nut-based ricotta cheese, gluten-free pizzas, and The Ranch’s signature Burrito Bowl. With an emphasis on maximizing the harvest of its garden, The Ranch utilizes regenerative farming to yield a bounty of crops in a relatively small space. Menus and planting schemes are developed in concert, about 12 weeks in advance of the season, so that once grown ingredients are sent to the kitchen at their peak, guests can reap the benefits of the powerful plants. The Ranch welcomes 25 guests per week, and they are housed in 21 guest cottages. The cottages are in a luxe neutral color palette—perfect for the early bedtimes and afternoon naps the resort ever so gently enforces. It's worth noting that there aren't TVs in the rooms, and there is extremely limited cell and Wi-Fi service. Also, no photography is allowed on site. Once checked in, a guest normally does not leave. The program keeps everyone busy from sunrise to sundown. The Ranch is not the fitness spa of yore.

STYLIST FASHION FORWARD

Whether you’re hitting the gym, the hiking trail, or the treadmill, you can always look chic and feel like you’re walking down the runway. THE HOODIE A classic. One of these will bring comfort wherever you’re burning calories, even if it’s a quick trip to the market. There is a reason why it’s a classic. SILK CASHMERE LEGGINGS What can be better than the lightweight and smooth feel of cashmere? Explore bringing that feeling into your exercise or workout space. Plus, during the winter they keep you warm. STACEY TOPS Modern athleisure meets classic sophistication. These tops are great whether you’re taking a run on the trail or a run to the school. THE TREE PANT This type of pant is versatile, functional, and stylish. It’s a pant to live in, play in, and sleep in. What more can you ask for?

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MONEY & FINANCE MONEY SENSE

WRITTEN BY MARC S. SCHLIEFER, CFP®️RICP®️ WEALTH ADVISOR AND CEO

4 THINGS THAT YOU CAN DO TO START THE YEAR OFF RIGHT Now that winter is here, and tax time is around the corner, below are some things you can do now to help you with savings in the new year and to soften your tax burden for this year. The first thing to do is what we refer to as winter cleaning. It’s a great time to get rid of things that are no longer needed. You can donate and receive a tax deduction to reduce your tax burden. If you have items that are in demand, you can also try to sell them online to get some extra cash. Both options are a good way to clear out your house of things that are no longer needed or used. The second thing to do is to review your retirement plans. With the start of the new year, you should make sure that you’re getting the most out of your retirement plan. The maximum contribution to a 401K if you are under age 50 is $23,000 per year. If you’re over 50 you can add $7500 for a total of $30,500 for 2024. You can do it all pretax or if your plan offers a Roth option you can incorporate that as part of a pretax strategy. If you are self-employed, you can contribute up to $69,000 per year in a combination of 401K and profitsharing or SEP plans. The choice will vary depending on if you have employees working for you. You should talk to a financial advisor to help you determine what is the best plan for your specific circumstances. You need to be careful not to set up a self-employed plan where you may be paying more for employees than you would be for yourself. The third item is to make sure you paid enough taxes and if not make an additional estimated payment. You have until January 15th to make an estimated payment for 2023. There is a safe harbor, if you paid 110% of what you owed the previous year (2022) or 100% of what you owe for the current year (2023), or you will be paying penalties. It’s a good idea to talk to your tax advisor and discuss your situation and make any payments before January 15. This can save you some tax penalties and some interest, which is currently around 5%.

Also, look at harvesting any tax losses that you have on your investments. At the end of the year, we recommend that people with non-retirement accounts look at their portfolios. The purpose is to determine if any holdings lost money and you feel that they will not come back for a while. If that’s the case, you can sell these stocks and realize the loss. However, make sure you do not purchase the stock again for at least 30 days. If you buy the stock before 30 days, it would be considered a wash sale, and you would not be able to take advantage of the loss. You can use up to $3000 per year of losses plus you can offset gains on your portfolio and any other capital gains against your losses that you take. This is good practice to do each December. I hope you found these four strategies helpful. If you have any questions, please feel free to email me at marcs@ equityplanning.com and I will be happy to help you. Until next time, I hope you have a very happy new year and a safe winter. Equity Planning Inc. 7910 Woodmont Ave., Suite 900, Bethesda, MD 20814 Securities offered through Cetera Advisor Networks LLC, Member FINRA/SIPC. Investment advisory services offered through CWM, LLC, an SEC Registered Investment Advisor. Cetera Advisor Networks LLC is under separate ownership from any other named entity. This piece is not intended to provide specific legal, tax, or other professional advice. For a comprehensive review of your personal situation, always consult with a tax or legal advisor. Neither Cetera Advisor Networks LLC nor any of its representatives may give legal or tax advice.

Don't Take Your Hearing for Granted

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Studies link hearing loss to a higher risk of loneliness and social isolation. This is not a huge surprise: Humans are social creatures, and when hearing, communicating, and interacting become more challenging due to hearing loss, it’s naturally easier to decline invitations, transact online, and just stay home. The unfortunate reality of living a socially withdrawn life, however, is that it not only can impact your overall life happiness, but also increase your risk for dementia, according to researchers at Johns Hopkins. The good news is that treating your hearing loss with hearing aids can help you stay connected and involved with the world around you. More specifically, better hearing can help you maintain a strong support network, life engagement, and an active social life—and the rewards that come with them. Better hearing can have a ripple effect on your wellbeing. A Strong Support Network Hearing better makes it easier to maintain your relationships with friends, family, caregivers, and other important people in your life. In turn, you’re able to communicate your needs with them (and vice versa). As a result, you’ll have your “village”—the people who are there for you when you need them. According to Johns Hopkins Medicine, such a support system can help reduce stress and physical health problems, plus improve your emotional well-being. Life Engagement Whether you take an art class, volunteer in your community, or simply spend more time with family and friends, better hearing helps make it easier to live an active lifestyle. Have conversations. Hear instructions. Enjoy the sounds of birds, children playing and laughing, and the other joys of life around you. Studies show that participating in life will help you feel happier and healthier. And by “healthier,” they also mean you may lower your risk for heart disease, stroke, and some types of cancer. Socializing When you can hear better, you are more likely to take part in conversations, make plans with others, go to restaurants or family events, and so on. And this is a good thing: Social isolation is linked to a 50 percent increased risk of dementia, cites the Centers for Disease Control and Prevention. But on the brighter side, numerous studies have shown that an active social life may help you live longer. (And have fun doing it, right?) So, if you’ve been thinking about getting your hearing tested or treating the hearing loss you know you have, why wait?

Did you know…that hearing loss is associated with a higher risk of developing dementia? The evidence linking hearing loss to an increased risk of developing dementia keeps piling up. One Johns Hopkins study found that people with severe hearing loss are five times more at risk for developing dementia than people without hearing loss. Another one found that untreated hearing loss can increase the risk of dementia by 50 percent. So, why is hearing loss linked to dementia? Scientists blame several contributing factors: • Hearing loss shifts the cognitive load of the brain — The brain spends too much energy trying to process what it’s hearing, giving it less time to spend on thinking and memory. • Hearing loss accelerates brain atrophy — While all brains shrink as we age, in studies, people with impaired hearing had “accelerated rates of brain atrophy.” • Hearing loss leads to social isolation and loneliness — Social isolation has been associated with a 50 percent increased risk of dementia. More recently, researchers have been looking into whether treating hearing loss with hearing aids can prevent cognitive decline. One 2022 analysis of studies and trials found that “compared to people who didn’t use [hearing aids], people who did had a 19 percent lower risk of cognitive decline.” And a study published in the Lancet concluded that treating hearing loss was the number one risk factor people could modify to “reduce the incidence of dementia or substantially delay its onset.” So, read (or not hear) the signs and have your hearing tested.

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ICE RETURNING TO THE ELEMENTS

THE RISE OF

by Torris Helland, founder of LINEAEDGE

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Baths in the Modern Age You’ve seen them in your feeds, they keep popping up in print and are featured on TV shows like Disney Plus’s Limitless. Early adopters like Tony Robbins seemed “eccentric,” perhaps due to the intense discomfort as a way to run from life’s problems. Names like Wim Hof keep popping up, and suddenly it seems like every successful person you know has an ice bath routine. So, what's the deal behind this rising trend? How I Became a Fanatic My name is Torris Helland, and I'm the founder of LINEAEDGE, a wellness space that offers Sauna, Red Light Therapy, and Ice Bath. The name LINEAEDGE is a fusion of the words 'lineage' and 'edge'. 'Lineage' represents ancient biology, culture, and the legacy of our ancestors, while 'edge' symbolizes modern technology, scientific understanding, and YOU being the culmination of all those who came before you. At LINEAEDGE, we firmly believe that the human body is a self-regulating system made for resilience, particularly when exposed to "healthy" stress. And there's no better testament to this belief than plunging into the ice bath. My personal journey with cold exposure began one early winter when my swimming pool had plummeted to a chilly 38 degrees Fahrenheit. Amused and curious about the magnanimous Ice Man Wim Hof in The Netherlands, I decided to give it a shot. I committed to submerging myself for a minute and a half thinking “you can do anything for that amount of time.” The experience was far from pleasant. My diaphragm spasmed, making it hard to breathe, every second felt agonizingly long, and my only thought was the desire to escape the cold. Yet, at the end of the minute-and-a-half, I emerged from the water, taken aback by the warmth and energy coursing through me, even as I stood wet in the 26°F morning air. Likely inspired by the surge of dopamine triggered by the cold water (dopamine being our body’s “more” and “motivation” molecule), I set myself a challenge: repeat this plunge every day for the next 30 days, regardless of the conditions. After only a few days in, something unexpected happened: I started to crave the cold. This newfound desire led me to not just get in once in the morning, but several times per day. Eventually, curious to see how long I could stand the water, I spent an astonishing 22 minutes in it (for the record, I do not recommend doing this–I never warmed up for the rest of that day). When I hit day 30, I extended to 100 days, only ending when the water's temperature became too warm with the onset of spring. This transformation from aversion to craving piqued my curiosity. I delved into clinical research, expecting to find scant information. To my surprise, I discovered a wealth of studies on sauna and cold water exposure, each detailing remarkable benefits. I remember thinking, "If there were a pill that offered these benefits, it would either be illegal or prohibitively expensive."

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Understanding the Ice Bath An ice bath, as the name suggests, is simply just a tub filled with cold water. The temperature can vary, but they typically range from 55 degrees Fahrenheit down to 32 degrees Fahrenheit. The objective is to immerse as much of one’s body as possible (up to the neck is optimal) in water that is uncomfortably cold and remain there for several minutes. Interestingly, the colder the water, the less time you need to spend in it to get the same benefit! For example, at a biting 39 degrees Fahrenheit, you only need to spend about 3 minutes to maximize the physical benefits of an ice bath. A Dip into History Ice baths are a return to form for humanity. Throughout history, numerous cultures have had practices around embracing the healing powers of cold water. Ancient Rome: The Romans were known for their public bathhouses, or "thermae." These were not just places for washing but were also centers for socializing, exercise, and relaxation. Bathhouses typically had a series of rooms with varying temperatures. After heating up in the "caldarium" (hot room), one would move to the "tepidarium" (warm room) and finally to the "frigidarium" (cold room), which often contained a cold-water bath. This transition from hot to cold was believed to invigorate the body and spirit. Japan: The Shinto tradition in Japan has a practice called "Misogi," a purification ritual involving immersion in cold water. Participants would enter cold mountain streams or waterfalls, believing that the cold water cleansed both the body and the spirit of impurities. The ritual is not just about physical endurance; it's a spiritual endeavor to reconnect with the divine, purify one's spirit, and bring about clarity and focus in one's life. Native American Tribes: The practice of transitioning from the intense heat of a sweat lodge to cold immersion was common in various Native American tribes. The Lakota Sioux are perhaps the most well-known tribe for their "Inipi" or sweat lodge ceremony. The ritual involves heating stones in a fire outside the lodge and then placing them inside to create steam and heat. After the ceremony, participants would immerse themselves in cold water sources to continue the purification process, seen as a way to balance the body after the intense heat, and as a means to ground oneself. A Wealth of Benefits So, we humans have a history of going into cold water. Many who’ve taken an ice bath rave about how great they make you feel. However, you may be thinking “is this 104

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just the placebo effect at work, or is something really happening here?” In the realm of health and wellness, skepticism is healthy. There's no shortage of overhyped or downright dubious practices. So, where do ice baths fit in this spectrum? The great news is there’s a growing body of clinical research suggesting that ice baths might be one of the most potent tools for preventing and managing lifestyle diseases. Anti-Inflammation In recent years, public awareness of inflammation being a significant factor in many chronic diseases has increased. While acute inflammation is a natural and beneficial response to injury or pathogens, chronic inflammation can be detrimental to our health. Fortunately, just as we use ice packs to reduce localized swelling from injuries, cold water immersion can help regulate systemic inflammation by “turning off” things that cause inflammation and “turning on” anti-inflammatory things. Studies have shown that cold exposure decreases proinflammatory cytokines responsible for systemic inflammation (tumor necrosis alpha, IL-2, and IL-8) while also increasing anti-inflammatory cytokines (IL-10). By managing and reducing chronic inflammation, we can potentially lower the risk of diseases linked to it, such as heart disease, diabetes, and certain cancers, leading to better overall health and well-being. Metabolic Health Benefits of Cold Exposure Ice baths are gaining recognition for their potential to enhance metabolic health, and the reason is simple: they make you cold. When you immerse yourself in cold water, your core body temperature drops. This prompts your body to generate heat to maintain its normal temperature. One of the primary ways it does this is through a process called non-shivering thermogenesis (derived from the Greek words "thermo" [heat] and "genesis" [creation]). At the heart of this process is brown fat, a unique type of fat that's especially metabolically active. The term "fat" often carries negative connotations, but brown fat is a sign of good metabolic health and individuals with a higher percentage of body fat often have less brown fat than those who are leaner. Unlike the white fat that many associate with weight gain and health issues, brown fat actually burns excess fat and sugar to produce ATP, the primary energy currency of your cells. However, this ATP production is not just about making energy; it's a chemical reaction that also releases heat, making it the most efficient way for your body to heat itself in response to cold. When your core temperature drops, the hypothalamus in your brain releases a neurotransmitter called norepinephrine. This stimulates the activation of brown fat, prompting your body to burn

stored fat and sugar. Over time, this process causes your body to get its metabolic act together, becoming better at burning fat, managing blood sugar levels, and becoming more cold-tolerant. Not only does this have potential benefits for weight loss, as your body taps into unwanted fat reserves for energy, but it also offers potential benefits for individuals with type 2 diabetes. Improved Mood, Alertness, and Focus The release of norepinephrine from an Ice Bath does more than just kickstart your metabolism; it lights up your brain. Norepinephrine, released in response to the cold, is a neurotransmitter that increases vigilance, sharpens focus, and elevates mood. Conversely, when norepinephrine levels dip, we see the opposite effects: cognitive fog, lethargy, and even depression. It's no wonder that physicians turn to norepinephrine reuptake inhibitors to treat conditions like ADHD and depression. A Boost to the Immune System The phrase “catch a cold” lends itself to a false association between cold temperatures and seasonal illness. However, cold exposure has been linked to a boost in specific immune cells, enhancing the body's natural defense mechanisms. In one study, healthy young men took the plunge into water

at 57.2°F (14°C) for an hour. While a single dip had minimal immediate effects, the story changed when they repeated this cold immersion three times a week for six weeks. Over this period, there was a noticeable increase in certain immune cells, specifically monocytes (part of the body's first line of defense) after six weeks and lymphocytes (part of the immune system that has "memory" and provides long-lasting protection against specific pathogens) after three. Notably, these cells are associated with protecting the respiratory system. Furthermore, natural killer cells, a crucial component of the innate immune system, also saw an uptick Lastly, one of my favorite studies —which really debunks the “cold makes you sick” misconception— showed a reduction of respiratory tract infections by 40% in those who regularly swam in cold water. This is likely because cold water immersion increases your immune cells' CD25 lymphocytes and CD14 monocytes, which are specifically associated with protecting your respiratory system. Why Do Ice Baths “Work”? To understand why our bodies respond to the cold in such a positive way, I want to point you to a term called "Hormesis". Simply put, hormesis is tolerable amounts of environmental "stress" that can produce great benefits to

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your health and growth. While this may sound contrary to what you've heard, stress isn't inherently good or bad. Rather, it's the type of stress and its duration that determine whether it's a net positive or negative. Chronic stress is bad and is believed to be the root of many preventable diseases. However, brief, tolerable forms of stress have been shown to promote the repair and growth of your body. Think about our ancestors--in a world void of HVAC, modern medicine, and regular water and food supply, they faced incredible challenges and adapted to thrive despite them. You’re a product of that process, and as a result, you’re built for a fight with the elements, hosting mechanisms that come alive when you engage with that piece of yourself—it’s a truly profound journey into your own potential! Okay, You Got Me—How Should I Do This? If the history, benefits, and science behind ice baths have piqued your interest, you might be wondering how to get started. For an ice bath to be effective, the water needs to be uncomfortably cold to stimulate a physiological response. Typically, this response begins at temperatures of 60°F (15.5°C) and below. As far as duration goes, a helpful guideline comes from Danish researcher Susanna Søberg. Research from her lab has culminated in the "Søberg principle," which states that the ideal amount of time spent in ice baths is 11 minutes per week, spread across at least two sessions. For many, a 3-minute dip in an ice bath is manageable. Therefore, aiming for three to four sessions a week, each lasting between 3 to 4 minutes, is a practical approach to maximize the benefits. At LINEAEDGE, I often advise my guests that a 3-minute immersion is optimal for physical benefits, while anything longer primarily serves mental fortitude. Extended sessions offer a chance to practice stress inoculation, but it's essential to strike a balance. Ice baths should feel invigorating, allowing you to warm up within 15 to 20 minutes post-immersion. They shouldn't feel like a daunting task that leaves you cold for hours or disrupts your day. The goal is to make ice baths a rejuvenating experience, not an overwhelming challenge that deters you from making it a regular practice. “This Sounds Great, But I Don’t Know If I’m Ready to Make It a Regular Thing” I get it. Diving into the world of ice baths can seem daunting if you've never tried it before. But the good news is, you don't need to spend a lot of time submerged to reap the incredible benefits.

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At LINEAEDGE, I often share a fascinating insight with our first-time ice bath guests: the transformative power of just 20 seconds in cold water. Our ice bath is maintained at a brisk 39°F. Immersing yourself in this chilly environment for a mere 20 seconds can elevate norepinephrine levels by 200 to 300%, trigger a potent rush of adrenaline, and boost dopamine by approximately 240%. Why does this matter? Elevated norepinephrine has been linked to enhanced attention, focus, and mood. Adrenaline, as many know, invigorates us, providing a burst of energy. And dopamine? It's often dubbed the "motivation molecule," driving our ambition and zest for life. In essence, a brief 20-second dip leaves you with a neurochemical cocktail primed for success, the effects of which can last for hours. With consistent exposure over time, these positive effects can even elevate your baseline mood and energy levels. Now, pause and consider: can you think of any other activity that offers such profound benefits in just 20 seconds? The beauty of it all is that these effects aren't derived from external substances or stimulants. It's purely your body's innate mechanisms at work, harnessing their natural power. Lean Into Discomfort and See Where the Journey Takes You Modern medicine has its rightful place in supporting human vitality, but it's essential to recognize the innate power of our bodies to self-regulate. Remember, you are the culmination of millions of years of evolutionary success. Nature, with its harshness, intensity, and indifference, has tested humanity at every turn. Yet, against these odds, our ancestors thrived, and you are a testament to that legacy. It's time to reclaim that inherent strength and resilience within you. Through my journey and the foundation of LINEAEDGE, my mission has been to guide others in uncovering their inherent resilience, fostering a deep connection with their bodies, and unlocking a path to a healthier, more vibrant existence. A great first step down that transformative path is simple: the courage to lean into discomfort and take the plunge—it’s an undeniable reminder of just how resilient we all are.

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BUZZ DAILY DC

WOMEN'S HEALTH

VHC Health in Arlington is the latest hospital hopping on a growing nationwide trend: designing centers specifically for their female patients. The Charlotte Stump Benjamin Center for Women's Health has opened its doors and will address the needs of women in every stage of their lives, from pregnancy to parenthood and everything that follows. It's designed to be a one-stop shop for women's healthcare. (News 4, Washington, DC)

10,000 STEPS

There's overwhelming evidence that walking lowers the risk of Type 2 diabetes, along with other diseases like cancer, heart disease, and dementia. The American Diabetes Association recommends taking 10,000 steps a day or walking daily for at least 30 minutes to reduce your diabetes risk. An analysis published in the British Journal of Sports Medicine suggests that walking at least 2.5 mph can significantly lower the risk of developing Type 2 diabetes. That's the equivalent of a brisk walk — around 87 steps per minute for men and 100 steps per minute for women. (NBC)

NEUROLOGICAL DISORDERS

Neurological disorders, which include neurodegenerative disorders, impact approximately 15% of the global population and are the primary cause of physical and cognitive health issues worldwide. Researchers found that caffeic-acid-based Carbon Quantum Dots (CACQDs), produced from coffee grounds, may have the ability to protect the brain from the negative effects of certain neurodegenerative disorders. According to a new study, CACQDs were shown to be effective when the neurodegenerative disorder was caused by lifestyle and environmental factors, including age, obesity, and pesticide exposure. (Medical News Today)

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CULTURE WHERE ART AND LIFE MEET

HONORING OUR PAST PHYSICIANS ONGOING The National Statuary Hall Collection, in the US Capitol building, hosts two statues given by each state, representing citizens who brought distinction to their home states. Many of these statutes honor medical professionals. Today, visitors pass by statues of Father Damien (1840–1889), a Belgian priest who spent 16 years at the Molokai colony taking care of lepers and became a victim of leprosy himself (statue given by Hawaii); John Gorrie (1802–1855), a physician whose interest in tropical diseases led to his invention of a machine to make artificial ice, which he patented (statue given by Florida); Crawford W. Long (1815–1878), a country doctor who first used ether in surgery in 1842 (statue given by Georgia); and Florence Sabin (1871–1953), a pioneer in science and public health, and the first woman to become a full professor at a medical school, The Johns Hopkins University, (statue given by Colorado).

WASHINGTON, DC HEALTH & FITNESS EXPO 2024 MARCH 14-15 The Washington, DC Health & Fitness Expo is an event that is sure to draw attention from the health and fitness community. Organized by Competitor Group, this two-day regional consumer show is set to be held on Mar 14-15, in Washington, DC. With a focus on fitness, the expo is sure to bring together the best products, services, and ideas from the industry. The Walter E. Washington Convention Center will be the venue for this event.

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HELPING YOU ACHIEVE YOUR GOALS.

KRIS HUNNICUTT Vice President 703-851-0955 Mobile/Text NMLS ID 187113 A Billion Dollar Producer khunnicu@firstsavings.com

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DIPLOMACY DC INTERNATIONAL

Australia The traditional Aussie barbecue came to the heart of Washington in October as Australia kicked off a series of events leading up to the official opening of its new, green embassy building on Massachusetts Ave. “We want each and every one of our friends across Washington to feel genuinely welcome here,” Ambassador Dr. Kevin Rudd said at the Oct. 5 event. “In Australia, the way you make people feel welcome is, you have a neighborhood barbie, and that’s what we’re doing here tonight,” he said, using the Aussie expression for a barbecue.

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Meridian Dinner Poker, roulette, blackjack, and more were the hit of the night at the 55th annual Meridian Ball. ‘Casino night’ was the theme of Meridian International Center’s biggest event of the year, which brought together diplomats, members of Congress and the administration, people from the public and private sectors and more, to benefit the center’s mission for global leadership exchange, training programs and cultural activities. VIP guests dined at one of 34 embassy-hosted dinners before migrating to the Meridian House for an evening of dancing and dialogue, specialty cocktails, and desserts. Next door, the White-Meyer House opened for guests to listen to music and play casino games with fake money they received at the door. A non-partisan, non-profit diplomacy center that believes greater understanding and collaboration between the United States and the world lead to a more prosperous future for all, the Meridian International Center has hosted its annual ball for 55 years. The event has long brought together guests from across the political spectrum to engage in thoughtprovoking conversation.

Argentina The Embassy of Argentina was transformed into an art gallery as paintings by seven Argentinian artists adorned the walls for the Diplomatic Chair Reception, the brainchild of the non-profit visual arts organization, Transformer, which promotes emerging artists. Transformer showcased “the cultural production of exceptionally talented artists who … challenge and influence evolving cultural and social systems,” said Argentina’s ambassador to the U.S., Jorge Argüello. Ambassador Argüello thanked Transformer for promoting rising Argentinian artistic talent and singled out the non-profit’s co-founder and executive and artistic director, Victoria Reis, for praise, calling her, “one of the champions in D.C. for young and upand-coming artists.”

The new Flying Spur Speed Born for the road.

Discover new levels of performance at BentleyWashingtonDC.com Schedule your test drive at Bentley Washington D.C. by calling 703-712-8324, or email Tate@EAG-DC.com The name ‘Bentley’ and the ‘B’ in wings device are registered trademarks. © 2023 Bentley Motors Limited. Model shown: Flying Spur Speed.

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133

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135

136

JOHN ERIC HOME

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137

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OCEAN DREAM VILLAS LONG BAY PROVIDENCIALES PROPERTY FEATURES 14 Bedrooms 12 Full Bath | 2 Half Bath 22,146 Square Feet

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CASA PORTENTO WEST LAKE HILLS TEXAS PROPERTY FEATURES 4 Bedrooms 4 Full Bath | 1 Half Bath 5,000 Square Feet

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161

KM 18.5 CARRETERA THE RESIDENCES AT SOLAZ SAN JOSE DEL CABO BCS PROPERTY FEATURES 3 Bedrooms 3 Full Bath | 2 Half Bath 7,962 Square Feet

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163

SØNDRE TOLLBODGATE 15A TROMSØ NORWAY PROPERTY FEATURES 4 Bedrooms 2 Full Bath 178 Square Feet

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165

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BERGERAC DORDOGNE FRANCE PROPERTY FEATURES 23 Bedrooms 16 Full Bath 21,000 Square Feet

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169

FRANCE DEUX-SÈVRES PROPERTY FEATURES 8 Bedrooms 5 Full Bath 17,760 Square Feet

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171

FRANCE BERGERAC DORDOGNE PROPERTY FEATURES 6 Bedrooms 3 Full Bath 5,380 Square Feet

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173

69-1566 PUAKO BEACH DRIVE KAMUELA HAWAII PROPERTY FEATURES 6 Bedrooms 7 Full Bath 7,744 Square Feet

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85 & 87 HANCOCK STREET LEXINGTON MASSACHUSETTS PROPERTY FEATURES 6 Bedrooms 6 Full Bath 5,389 Square Feet

RUTH KENNEDY SUDDUTH Vice Chair +1 617 357 0455 rkennedy@landvest.com landvest.com 177

THE TIFFANY AYER MANSION 395 COMMONWEALTH AVENUE BOSTON MASSACHUSETTS PROPERTY FEATURES 6 Bedrooms 8 Full Bath | 4 Half Bath 15,000 Square Feet

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1154 S GRAPEVINE ROAD GOLDEN COLORADO PROPERTY FEATURES 9 Bedrooms 10 Full Bath | 2 Half Bath 16,829 Square Feet

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181

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