Living Well Magazine August 2018 by Living.Well Magazine

AUGUST 2018

LIVING WELL MAGAZINEâ&#x201E;¢

humans + pets WHY YOU SHOULD LIVE LIFE MORE LIKE YOUR PETS DO ...and DO PETS MAKE YOU HEALTHIER?

Natural Pain Relief is as Close as Your Garden GRASSHOPPER CAKE From The Best Seller THE HUMMINGBIRD BAKERY COOKBOOK WHAT TO DO WHEN IT ENDS: SURVIVING THE BREAKUP HEALTH + HOME + FOOD + WEALTH + STYLE recycle: share this magazine

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Back to School and Office Vegan and Gluten Free lunch and snack ideas. Packed with Protein and Fresh Flavors to be savored and enjoyed by all! Roasted Red Pepper Hummus Makes four, 4oz servings 1 12 oz can chickpeas (drain and rinse the chickpeas) ⅓ cup roasted red peppers (purchase or make your own) 5 cloves roasted garlic (or substitute 1 tsp garlic powder) 2 tbsp tahini 1 1/2 tsp salt 1 tsp black pepper 3 tbsp lemon juice ½ cup olive oil In a food processor: Combine chickpeas, garlic, and half the roasted red pepper. Blend for 30 seconds to a minute, depending on how smooth you like your hummus. Remove the mixture and place in a bowl. Mix in the tahini, salt, lemon juice, black pepper. Mix in the oil and remainder of the red pepper (diced) if you want chunky hummus. Enjoy with pita, your choice of fresh veggies, crackers, chips, or lettuce wraps

Chewy Trail Mix Granola Bars

½ mix dry berries of your choice ¼ cup sugar

Makes 12 bars 2 tbsp tri colored quinoa 2 tbsp chai 2 tbsp super seed mix (Trader Joe’s or substitute your own) - contains buckwheat groats, millet, chia seeds, flax seeds, quinoa, hemp seeds, amaranth 2 tbsp crushed almonds 2 tbsp pumpkin seeds (also known as pepita) 2 tbsp sunflower seeds ¼ tsp cinnamon ⅛ tsp nutmeg 1 tsp salt ¼ cup apple sauce 1 1/2 cup warm water 2 tbsp real maple syrup (you can sub agave nectar or honey) 2 1/2 cup rolled oats (make sure these are not quick oats) ½ cup unsweetened coconut flakes

Pre-heat your oven to 350 degrees Line a baking sheet with parchment paper Mix the first group of ingredients with the apple sauce, sugar, maple, warm water let sit for 20 minutes. They should become jelly-like Add in the remaining ingredients. Mix until incorporated, being careful not to over stir. Let it set for 5 minutes Place the mix on the parchment covered baking sheet, spreading it ¾ to 1 inch high. Bake for 15 to 20 minutes until they just begin to turn golden brown. Remove from oven and let it cool to touch. Cut into 11/2 inch by 3 to 4 bars Place back on sheet pan and bake for 15 to 20 minutes till lightly brown on the edges. Let cool and enjoy. Store in airtight container for 3 to 5 days at room temp or 5 to 7 days in the refrigerator

Andrew Thorne, Executive Chef, Home Grown Cafe Chef Andrew has over 18 years of being in the food industry and holds a degree from the New England Culinary Arts Institute in Vermont (2007.) Andrew was born and raised in New Hampshire which helped cultivate his love of gardening and supporting local farmers. He infuses that passion into the cuisine at Home Grown Cafe. www.livingwellmagazine.net

August 2018

words from the editors and publishers:

It seems like yesterday we were writing about turning the corner to summer, finally putting cold weather behind us. But, now, here we are: The last full month of summer ahead of us. Never fear – there is still time to soak up the sun, enjoy outdoor activities, whip up some fun recipes, and send-off summer with a bang! August on the East Coast is always somewhat slower than other summer months. People tend to take their vacations or spend more time working from home. We encourage our readers to take advantage of the summer slow-down because we know all too well how quickly the holidays hit us once summer ends. For our family, August is a fun month: Our oldest son’s birthday kicks it off and, now, we may have our first grandson’s birthday at the end of August! I’m sure our lovely daughter-in-law is hoping this baby comes in August, particularly before another heatwave sets in. For those mothers out there that remember the final countdown, keep her in your mind and send good vibes her way to keep her cool, calm, and as collected as one can be when a young family is expecting their first child! This issue is loaded with great articles and recipes to give the summer a proper send off and get ready for the backto-school rush. We also recognize just how great pet ownership is for the human mind, body, and soul. We know from experience: Dogs, cats, and whatever other animal you love have such a positive impact on life. They are the embodiment of unconditional love and finding joy in simple things. They are there for you in the best and worst of times, which is why we also included an article about how to survive a tough breakup with a significant other. We hope you find ways to capitalize on a summer. We’ll be at the pool listening to Beats 1 Radio, enjoying the weather and savoring every last moment of summer with our dogs and cats, and family (maybe even the new baby boy). Aspen is looking for a place to call home!

—Enjoy & Share Everything! Diane Strauss

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302-355-0929 www.livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith. Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes. Living Well Magazine welcomes your comments and suggestions. No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2018 Various Trademarks used By Permission of Their resPecTiVe owners

Editors / Publishers Diane Strauss Associate Editor: Michael Strauss puppy love™ Creator Sean Strauss Media Development Jonelle Strauss Resident Artist and Creator of the Valentino caricature. Liam McWilliams Design and Graphics Diane Strauss

Aspen has quickly become a shelter favorite due to her charming personality. This oneyear old is sweet, playful, and loving of all humans, big and small. She’s currently being treated for heartworm and hoping to find a quiet home where she can finish up her treatment, and she would be happy to share a home with another dog. (Brandywine Valley SPCA, 600 South Street, New Castle, DE 302-516-1000, www.bvspca.org) www.livingwellmagazine.net

August 2018

LIVING.WELL MAGAZINE (ISSN 2325-2448) published monthly by Savendale Media Group, 1519 Old Coach Road Newark, Delaware 19711 Phone:302-355-0929 Fax:302-454-1867 www.livingwellmagazine.net

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August 2018

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inside Mind Training Makes Vacations Better Karen Verna Carlson

Your Secret Superpower Suzanne E. Eder

Radiating Pain Dr. Scott Rosenthal

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Why you should live life more like your pets do AND Do pets make you healthier? From: Mayo Clinic News Network.

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Hands on Health:

Sexual Health and Healing: with Dianna Palimere What to Do When It Ends: Surviving the Breakup

Ann Wilkinson P.T.M.S.

WHY YOU SHOULD SWAP OUT YOUR SCALE Liz Abel Twelve Minute Daily Routine Reverses Osteoporotic Bone Loss Ellyn Hutton

#livingwellmagazine Many of the items appearing in LWM can be found and purchased from local retailers. We have included product website addresses, when available so you can type in your zip code on

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LIVIN G.

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EARTH TALK: Pesticide Drift ...A Concern For All Of Us!

The prestigious— Living.Well Magazine Tried and True award is given only awarded to products and companies that we have used and can honestly say they were great! If it has the LWM Tried and True Award on it, we are sure that you will too.

Natural Pain Relief is as Close as Your Garden 25 from Nationally known gardening expert, author & columnist Melinda Myers

22 Where’s Valentino?

LWM TRENDS 6

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August 2018

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August 2018

Your Secret SUPERPOWER

One of my favorite teachers and writers in the world is my former life coach, Tama Kieves. She often uses the word “superpower” to convey the incredible potency of our desires and intuition and other inner resources to transform our lives from the inside out. Like Tama, I am passionate about helping people recognize their superpowers and consciously cultivate them to create lives that light them up. Over the years I’ve learned that sometimes our superpowers appear, on the surface, to be superdowners (if I may coin a new term). And one of the superpowers often hiding in plain view as a superdowner is, believe it or not, resistance. A lot of attention is given to how to deal with resistance in the world of personal development, generally from the perspective of a need to overcome it. The feeling of being in resistance isn’t terribly pleasant, so if you’re like most people, you want to get out of it as soon as you can. And many self-help gurus encourage you to do just that. They tell you that your resistance is in the way of everything you want, and so you have to learn to push through it. I want to be very clear that I’m not here to disparage anyone else’s approach; after all, most people are teaching what works particularly well for them, and they’re eager to share what they’ve learned so they can help others through the rough patches on the path of personal development. But I am here to encourage you to listen to yourself more than you listen to anyone else, and I’m here to share a perspective with you that might be useful, especially if you’re beating up on yourself for not being able to get out of your own way. 8

Suzanne Eder

It turns out that sometimes – maybe often – resistance is a form of inner guidance. It’s not getting in your way, it’s showing you the way. I want to share a story with you about a participant in one of my early Create the Work You Love classes that brought this home to me in a very powerful way. This bright and highly creative woman, whom I’ll call Linda, was being hard on herself for not making progress on a research paper she was doing for a post-graduate college course. She just kept putting off working on it, and then she judged herself, harshly and contemptuously, for her procrastination and laziness. Might that sound familiar? If you read my Living.Well articles regularly or if you’ve listened to my TEDx talk, you won’t be surprised to hear me say this about self-judgment: Self-judgment will never, ever get you where you want to go. Ever. So please - if you’re procrastinating about something, do not judge yourself. Love yourself instead by pausing to listen more deeply to your heart of hearts. Here’s what unfolded for Linda when she did just that. I asked her about the subject of her paper and why she chose it. She explained to the class that the man she was dating at the time, a highpowered lawyer, had suggested the topic to her because it was current and relevant and juicy. Well, at least it was to him.

www.livingwellmagazine.net

— continued on next page August 2018

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The insecure part of her that loved the validation of being in a relationship with someone as “important” as a lawyer wanted very much to please him, so she went ahead with his suggested topic. The problem was, it held no genuine interest for her. In fact, what she most longed to be doing with her discretionary time was writing a novel. Knowing that our longings exist to guide us toward our deepest levels of fulfillment, I encouraged Linda to give herself permission to do what she was already doing – not working on the paper - and honor her passion instead by working on her novel. That brought up fear about what her boyfriend might think, which we then explored. As we dived more deeply into her circumstances during private sessions, I learned that the lawyer was emotionally and even physically abusive toward Linda. She needed to honor herself not only by working on what she wanted rather than what he wanted, but by getting out of the relationship as quickly as possible. Happily, she did. She also continued to pursue her love of creative writing and landed a job teaching it at a local college, which delighted her. Linda loved herself back on track to the kind of life that made her heart sing. And although I’ve lost touch with her, I hope she kept going. I love thinking about her writing that novel. In listening to her resistance rather than pushing through it, Linda recognized that she’d been avoiding a significant inner truth, and she rediscovered the wisdom in her heart of hearts that was calling her toward what she loved. The same could be true for you, although hopefully under less dramatic conditions. Your resistance could be coming from the part of you that wants you to pause and consider whether where you’re headed is where you genuinely want to go. And that’s how you can tell if resistance is getting in your way, or whether it’s showing you the way. You need only ask yourself:

to one reason: because they think they should. I thought I should take on the new role out of fear that if I didn’t, I wouldn’t have a job at all. And then I attempted to force myself to do it. After all, excelling in my job was something I’d always strived to do. But without a genuine desire for the kind of career that role was preparing me for, I had no genuine willingness to do it. And where there is no genuine willingness, there is resistance. There is hesitation. There is procrastination. There is the mechanical checking of things off a to-do list rather than robust engagement with the task at hand. You know, all of those distasteful behaviors that highly successful people jettison early on in their meteoric rise to the top. And there I was, indulging in those very behaviors and feeling the exact opposite of successful. I don’t remember how long I stayed in the role, but it wasn’t very long. My resistance finally slowed me down to a full stop. And in the stillness of that much-needed pause, I finally acknowledged a deep, pulsing longing to do work I loved. And so I resigned from the job. I resigned from the company. And step by step, I began creating work I love. Another person with different longings and aspirations for their career might have chosen to stay, understanding that the new role would expand their skills and experience in a way that aligned with where they wanted to go. But that’s the key: alignment with what is wanted. Had such a person experienced resistance in the form of fear or self-doubt, he or she would have had to learn to move through the resistance in an empowered way. And learning how to do that is essential to the art of creating a life you truly love. So if you’re resisting what you genuinely want, then by all means keep looking for ways to lovingly and gently move through the resistance. Just don’t use willpower to push through it! (That’s a subject for another time.)

Am I resisting what I want, or resisting what I don’t want?

But if you’re resisting what you don’t want, bless your resistance as the secret superpower it is and give yourself full permission to recognize and honor what you do want.

This is so fundamental it’s easy to overlook, especially given our cultural conditioning to simply push through things we don’t want to do. I remember a pivotal time in my own life when I overlooked the possibility of a superpower disguising itself as resistance.

Know always that you matter and what you love matters - and that your inner resistor may be helping you remember this profound truth.

I was still in the corporate world and our company was opening an office in New York City. I was asked to be the New York Office Director and, unbelievably, I agreed to take on the role. My immediate priorities were to develop business with new clients and hire staff. Those of you who know me well may already be chuckling at the idea of me in a business development role. That kind of work is about as natural to me as, say, swinging from a trapeze would be to a Sumo wrestler. I had no innate talent, constitution or desire for it, at all. But I said Yes to the job, anyway, for all of the reasons people normally say Yes to things they don’t want to do, which fundamentally boil down www.livingwellmagazine.net

Formerly a successful finance director in the corporate world, Suzanne Eder is now an award-winning writer, healer, transformational teacher and personal guide. She completed a comprehensive 4-year program in mind-body-spirit healing at the Barbara Brennan School of Healing, and she has devoted her life and work to an ever-deepening understanding of how to create deeply fulfilled lives through an understanding of our spiritual nature. She was a featured speaker at the 2015 TEDxWilmington conference and her popular talk is available on YouTube. She offers inspired and practical counsel in all areas related to personal growth and transformation. Visit her at www.suzanneeder.com or email her for more information at suzanne@suzanneeder.com. August 2018

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ALENTINO!

Wow! There are thousands of readers who are searching for Valentino. He is hidden somewhere on the pages of each issue. We hope you have fun looking and will continue your quest to find Valentino. When you find him please email us at: info@livingwellmagazine.net [Please type “Valentino” on the subject line — keep searching and entering the “Where’s Valentino!” Contest every month for a chance to be entered to win some great gifts.

Below Is The Answer To Last Month’s Where’s Valentino!

In July, Valentino can be found on p30 in the ad From the Ground UP! Valley loves to lie down on a beautiful green lawn, but the chemicals makes him sick. From the Ground up uses a Kid Safe/ Pet Safe Treatment. Keep a lookout for Valentino! He is always hiding on one of our advertisers ads. Please make sure we have your mailing address & Phone Number included in your email. Because if you are a winner we can send out your prize! If you need a hint you can always email us and ask:)

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August 2018

Pesticide Drift ...A Concern For All Of Us!

and for sampling to be done as quickly as possible, given that pesticide residue can degrade quickly.

In search of nectar and pollen, bees can be exposed to acutely toxic pesticide residues, resulting in both lethal and near-lethal consequences. Bees that come in direct contact with such chemicals can die immediately or succumb to short-term behavioral effects that eventually lead to death. When not outright lethal, pesticides have been shown to give bees an increased susceptibility to the gut pathogen Nosema, inflict damage or death to parts of the bees’ brains responsible for learning and memory, and cause optical lobe damage, which likely impacts visual acuity and thus the bees’ ability to forage effectively. The U.S. Environmental Protection Agency (EPA) estimates that 70 million pounds of pesticides are lost to drift—or the movement of pesticide to any site other than the area intended—each year. While at times clouds of pesticides can be seen drifting off a field, some pesticides are invisible and odorless or continue to evaporate from fields for several days or weeks after application. The non-profit Pesticide Action Network (PAN) reports that incidents of pesticide drift—regardless of whether people were directly exposed or any ecological damage or economic harm is immediately visible—should be promptly reported. Finding the appropriate state agency to report pesticide incidents to is as easy as steering your web browser to the website of the National Pesticide Information Center. When reporting an incident with your state agency, PAN recommends that you ask for a formal investigation

Meanwhile, the non-profit Beyond Pesticides recommends collecting a handful of dead bees and putting them in the freezer in a clean, tightly sealed plastic bag for possible analysis. While honeybees typically only live five to six weeks—and it’s normal to see dead bees in and around the hive—large numbers of bee deaths that result in piles around the hive can be the result of a pesticide poisoning. Other signs that pesticides may be involved in bee deaths or other problems include increased aggressiveness, paralysis, rapid spinning or abnormally jerky, wobbly movements. Another option to consider is PAN’s Drift Catcher tool, which allows you to measure the concentration of pesticides in the air. The Drift Catcher uses a vacuum pump to pull air through two glass sampling tubes, which trap pesticide molecules as the air passes through. The tubes are sent to a laboratory for analysis. If high levels of pesticides are found, you can use the data to raise awareness of the problem and spur local authorities to mandate improvements. PAN’s representatives are available to discuss costs and training associated with using the device and for general questions about monitoring pesticide levels in your local area.

CONTACTS: EPA Pesticide Drift, epa.gov/reducing-pesticide-drift/introductionpesticide-drift; Pesticide Action Network, panna.org; Beyond Pesticides, beyondpesticides. org; National Pesticide Information Center, npic.orst.edu. EarthTalk® is produced by Roddy Scheer & Doug Moss for the 501(c)3 nonprofit EarthTalk. To donate, visit www.earthtalk.org. Send questions to: question@earthtalk.org.

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August 2018

12 Minute Daily Routine Reverses Osteoporotic Bone Loss

Ellyn Hutton

may experience bone loss after a drop of testosterone after age 70.This alarming trend is certain to grow as baby boomers age. Statistics support that 25% of people with fracture hips will succumb; another 35% will be permanently disabled and never leave a skilled nursing facility. I’ve often thought of bone as rigid and somewhat lifeless. But as a matter of fact, bones have quite a lot of action going on. They are constantly changing with osteoclasts, whose function is to remove bone and osteoblasts/osteocytes, which are bone-forming cells. There is a balance in this action of “growing” bone and removing bone up to approximately age 30. After that time, and especially the first 5 years after menopause, the pendulum swings to the resorption or removal of bone. It is vitally important to build our bone density in our younger years, so that later on when our hormones are not as supportive, we will have created a greater foundation of bone from which to draw.

No single cause has been identified for the decrease in density; however, many risk factors have been listed. Are you over 60 years of age? Did either of your parents fracture their hip?

Healthy, strong bones

Osteoporosis, brittle bones

Are you shrinking (i.e. lost more than 2 cm in height in the last two years? Do you have balance issues? Have you used glucocorticoids such as prednisone for more that three months in the last year?

June was a 68 year old, slim built Caucasian female enjoying life as she cared for her grandchildren, met with friends routinely, laughed often and loved much! One day she tripped leaving her house, which resulted in a right hip fracture. She had emergency surgery which repaired the fracture but left her in pain, dependent on friends and family to tend to her needs, and afraid to venture out on her own. In addition, she was diagnosed with osteoporosis of the hip and spine. Although she recovered to a point where she was able to tend to her basic needs, she lost much of her vigor and was in and out of the hospital frequently in the ensuing years. She succumbed to pneumonia on a cold, dreary winter day at the age of 72, having lived the last four years of her life in diminished health. The above story is all too common. More women die of complications from hip fractures than from breast cancer, ovarian cancer, and cervical cancer combined. Similarly, more men die of complications from hip fracture than prostate cancer. Why is this finding not setting off an alarm? Osteoporosis is called the Silent Epidemic. When bones become porous, they do not cause pain, unless a fracture occurs. Is this the reason so many people ignore this problem? Out of sight out of mind mentality when positive steps can be taken to address this issue.

Osteoporosis means porous bones. About 55 million Americans have osteoporosis and low bone mass. Studies suggest that one in two women over the age of 50 will break a bone from osteoporosis, and one in four men over age 50. Women experience a drop in estrogen at the time of menopause which leads to rapid loss of bone mass. Men 12

Do you smoke Are you small and thin in stature? Do your lead a sedentary lifestyle (do you sit too much?) Do you drink much alcohol? Do you have low Calcium and Vit D intake/absorption? Do you have an eating disorder?

The above list of questions is not exhaustive so if you answered yes to any of these questions consult your doctor who will order a DXA scan, a test that measures bone mineral density. Short for dual-energy X-ray absorption, the DXA scan helps your doctor evaluate bone health and determine the likelihood of osteoporosis or bone fractures. So what can we do? Historically, I think it is worth mentioning that women were routinely given hormone replacement therapy in the era of our elders. But, in the 1990’s, a large study entitled the Women’s Healthy Initiative (WHI) was conducted. That WHI Trial of estrogenplus-progestin was stopped three years early (in 2002) because of an increased risk of breast cancer, heart disease, stroke, blood clots, and overall harm. It did show a decrease in the incidence of hip fractures, but the overall risk outweighed the gain. (Short-term use may still be considered safe for menopausal symptoms.)

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August 2018

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Presently, there is a plethora of drugs for the treatment of osteoporosis. They show some effectiveness in promoting bone density but often come with major and often times self-limiting deleterious side effects. What can we do? One of the biggest risk factors is sedentary life style! They say that sitting is the new smoking! So choose to MOVE! Enjoy the joys of mother Earth. Take long walks; engage in weight bearing activity that encourages bone growth. Eat a balanced diet full of rainbow colored vegetables and add Vitamin D3 supplementation and calcium as needed.

at a time when little else is being offered The poses proposed in the study can be performed in 12 minutes, have resulted in no fracture or other serous injuries in over 100,000 hours of use by patients, 80% of who have osteoporosis and osteopenia. Yoga’s effect would be additive to the use of osteoporosis medications or practiced to avoid the use and need of such medications. Yoga is cost effective! Once you learn the poses it costs only 12 minutes of your time. As mentioned earlier, there was no report of injury during the 10-year study. Regardless, it is prudent to adhere to the specific and detailed yoga cues and instructions to keep yourself safe from injury. Use of props such as blocks, chairs, and the wall are encouraged along with blankets and straps. The use of the chair and the wall open up this modality to the broader population and offers an exciting option, even for those who have no yoga experience or have limited mobility. Other perks, as most yogis know, is the peace of mind and feeling of equanimity that yoga provides. This state of ease and balance further supports bone health as you begin to naturally choose healthier foods, engage in healthy lifestyle practices like meditation, better sleep, and living life with more acceptance rather than unconscious reactivity. It tamps down those stress hormones, which wreak havoc on bone health.

Yoga is very effective too! Recently, through the research of Dr. Loren Fishman (with whom I trained) and his colleagues, yoga has been demonstrated to be very useful in promoting bone density and/or preventing bone loss. Muscles pitted against each other essentially pull on the bone in the various poses and kick-start the osteoblasts/osteocytes to begin their job of adding to the matrix of bone. In fact, yoga is thought to be better than most exercise because of its weight bearing potential, recruitment of many muscles in the action of movement, and its offering of safe twisting postures which may provide an even greater potential for bone growth, according to Dr. Fishman. The study, Twelve-Minute Daily Yoga Regimen Reverse Osteoporosis Bone Loss, (Lu, Rosner, Change, Fishman, & Phil, 2015) assessed the effectiveness of selected yoga postures in raising bone mineral density. It is a 10-year study that included 741 Internet recruited volunteers comparing preyoga bone mineral density (BMD) changes with postyoga BMD changes. DXA scans showed improvement in spine, hips and femur of 227 moderately and fully compliant patients. Yoga works by stimulating osteoblasts/osteocytes as the body works to support each pose with vigor and stability, recruiting many muscles to balance and counterbalance. It is exciting news

So now is the time to reverse this growing epidemic of osteoporosis! I invite you to look online for the free you tube video and printout (Dr. Loren Fishman’s 12 poses for osteoporosis). Not all yoga poses are safe for those with osteoporosis, so if you want to prevent injury stay with the suggested poses, start slowly learning and adopting a few poses at a time. Optimally, seek out a certified teacher in yoga for osteoporosis for detailed instruction and support. Learn in a community of others seeking to stay healthy with strong bones and revel in the bonding that arises with a shared interest in health. Plus it’s fun! Enjoy your day. Stay strong, independent, and vibrant. I wish you strength, happiness, and much love! I am passionate about sharing this information with you and hope to see you in my classes now being offered at Reference: Fishman, L & Saltonstall, E. (2010). Yoga for Osteoporosis: The Complete Guide. New York, NY. WW. Norton

Ellyn Hutton BSN, RN, is trained at Kripalu for yoga therapy and was certified in Yoga for Osteoporosis with Dr. Loren Fishman and Ellen Saltonstall. My goal is to support others in their journey towards a fulfilled and prosperous life as I support my own health and well-being. I am certified in Kundalini Yoga and Massage Therapy. I studied Mind/Body Medicine at Saybrook University where I learned biofeedback, coaching and other mind/body skills. I have been teaching yoga for 15 years. I also have a specialty in working with pregnant women through yoga and massage. Ellyn teaches classes at Fit Studio in Wilmington. For more information and class schedules go to www.wellnesswithinbe.com

www.livingwellmagazine.net

August 2018

Mind Training Makes Vacations Better

Simple Instruction

Karen Verna Carlson

“Just because of the simple fact that you are human, you find yourself heir to an inherent unsatisfactoriness in life that simply will not go away. You can suppress it from your awareness for a time; you can distract yourself for hours on end, but it always comes back, and usually when you least expect it. All of a sudden, seemingly out of the blue, you sit up, take stock, and realize your actual situation in life….You keep up a good front. You manage to…look okay from the outside. But those periods of desperation, those times when you feel everything caving in on you— you keep those to yourself. You are a mess, and you know it. But you hide it beautifully. Touch Life More Fully “Meanwhile, way down under all of that, you just know that there has to be some other way to live, a better way to look at the world, a way to touch life more fully. You click into it by chance now and then: you get a good job. You fall in love. You win the game. For awhile things are different. Life takes on a richness and clarity that makes all the bad times and humdrum fade away. The whole texture of your experience changes and you say to yourself, ‘Okay, now I’ve made it; now I will be happy.’ But then that fades, too, like smoke in the wind. You are left with just a memory—that and the vague awareness that something is wrong.”

Those words hardly sound like they came from a 75-year-old Buddhist monk, whose book Mindfulness in Plain English (Wisdom Publications, Boston, 2002) is 200 pages of simple yet profound instruction for independently beginning or advancing a practice of mind training. The author’s list of credentials is much longer than his name. Bhante Henepola Gunarantana was ordained at 12 and has lectured, published and served throughout the world in missionary, advisory and academic capacities, with a Ph.D. from American University. Vacation Memories Fade After transcribing those paragraphs, my mundane mind wondered, “So how is or was your vacation?” I suspect even if you’ve yet to go on vacation, the Venerable BHG’s words will probably pretty much represent that experience. Unseasonably relentless raw temperatures and rain on the Outer Banks sent my cousin back home midweek. Weather so unusual it also wiped out plan B. Even providing for extreme contingencies, a truly good vacation may be hard to come by. Photos showing my smiling face and whoop-dee-doo body language mask the work I invested into looking like I’m having fun. And when the perfect vacation experience does manifest, the breezes of time blow away its memories. Restorative Phases When I lived in Scandinavia half a century ago, everyone had at least a month’s paid vacation, so there wasn’t so much pressure to create an annual family hyperbolic event, as I’ve witnessed here in my own life.

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August 2018

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There it was treated as a restorative phase of year opposite the winter solstice drear of hibernation when days dawned mid morning and nights descended mid afternoon.

excursions and events has become much simpler. I feel comfortable with less stuff, yet have all I need when I need it. Mind training somehow more frequently places me in that zone of sufficiency and timing.

Vacation More Fully

Vacation Practice

Mind training makes vacations, even the best ones, more fulfilling. Mind training diminishes the “sensory cotton that would insulate you from the sweetness of experience,” says BHG. It allows you to joyfully touch life. Mind training entertains me as it “chips away at the wall of illusion that blocks the living light of reality,” and “reveals how everything actually works.”

Most campers, hikers, scuba divers, anglers, cyclists, etc. appropriately orient themselves for the unknown adventure, with specific accomplishments secondary. Interestingly all those activities can include informal moments of mind training. Pedaling on country roads infused with honeysuckle, gazing into a crackling campfire, watching for the rod to bend, floating amidst reef fishes, “I am breathing in; I am breathing out...” quiets the mind for a deeper, richer experience. Since every vacation involves some travel, even if it’s a drive to the park, practice moments are easily available. “Meditation does not mean sitting in the lotus position. It is a mental skill. It can be practiced anywhere you wish,” says BHG.

Formulate Your Mission It’s true! I gleefully exclaim after a year’s consistent practice counting breaths. Well, at least once in awhile I’m seeing how some things work. Now that my mind is calmer, I do see dozens of options I would not have recognized during unexpected twists. That’s because I now realize a satisfying vacation experience or any other activity starts with your very fundamental paradigm definition of intention. An informal personal mission statement for that particular vacation or endeavor. Mind training has connected me with levels of consciousness deeper than conceptual thought so that my vacation/task goals are each formed around nonphysical characteristics. Mine is fulfillment. Yours may be fun. Another’s might be bonding. Then select the physical activities and tasks that move everyone toward that direction.

Start Now The gentle mindfulness practice of breath awareness and breath counting calms your mind, reduces worry, eases your heart and soothes your nerves to foster a pervasive state of tranquil heightened alertness. Over time mind training leads to greater, deeper realizations about the inner workings of reality itself. If you start now, I guarantee next year’s vacation will be your best so far with even better ones to follow because the effects of meditation are cumulative.

Fulfill Your Mission

Benefits Grow Bigger

My great nephew had a fifth birthday pool party last month at their Philadelphia condo. It was bitterly cold, driving rain, gusty winds, but the half dozen delighted children frolicked in the water for hours. My mission was to play with my nephew, so I, comfortably warm in the hot tub with only a one-foot wall separating it from the adjoining pool, frolicked with them tossing rubber balls, coaching relays, laughing and shouting. All the other adults hunkered, shivering under the sideline awnings.

You don’t even have to wait that long to see positive results. Halloween costumes and treats will come together easier. Thanksgiving and winter holidays will bring greater joy with less of the inconveniences of foul weather. All because you’re spending two daily 20-minute sessions sitting with eyes closed or almost closed feeling your body breathe. Think only, “I am breathing in” and as you exhale, “one, one, one; I am breathing in; two, two, two;” up to four; then start a descending round from four to one. Repeat. It’s a small investment for such BIG BENEFITS way beyond better vacation experiences.

Disentangle From Logic BHG explains “Ah ha!” solutions to problems. “This sort of intuition can only occur when you disengage the logic circuits from the problem and give the deep mind the opportunity to cook up the solution. The conscious mind just gets in the way. Meditation teaches you how to disentangle yourself from the [limiting] thought process.” Sufficiency & Timing I began preparing nephew’s card and gift the week before. In my car’s little flip-down change holder I spotted a Buffalo/Native American head nickel. I have no idea where it came from or how long it had been there. My nephew was five! What a perfect addition to this occasion to serve as a lasting memento long after memories fade. It is not at all far fetched to connect this ‘co-incidence’ with mind training. Packing for vacations,

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Karen Verna Carlson, N.D., Ph.D. (Hon.) is a naturopathic physician and professor credited with “the first major breakthrough in Swedish Massage—research demonstrating energetic interconnections”—since Peter Ling systemized it in the early 19th century. After 35 years running her own nationally accredited school of holistic healing and massage she has retired to provide a new kind of holistic care for individuals and families. In addition to her specialties of healing massage and bodywork, she provides sensitive, timeand cost-effective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders. She has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She’s appeared on TV and radio and has been featured in professional publications and mass media. kvc@livingwellmagazine.net Phone (302) 777-3964

August 2018

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These Cactus and Strawberry molds store stacked in the freezer saving space. These new molds are filled horizontally, flat, so there is no need to try and pour or press ingredients into a small opening. The molds and sticks are dishwasher safe. The molds retail for $5 each or $16 for a set of 4. For more information, visit Lekueusa.com www.livingwellmagazine.net

August 2018

What to Do When It Ends: Surviving the Breakup with Dianna Palimere

As cliché as it sounds, the only thing that will truly mend a broken heart is time. However, there are a number of things you can do to minimize the psychological pain and expedite the healing process. If you’re not quite ready to begin the work of healing, that’s okay. Be gentle with yourself and know that when you’re ready, there are resources out there to help you. Until then, know this: You will survive. You will (eventually) feel better. It will not always feel this painful. Healing takes time…but you will heal. You are enough. You matter. You will Survive. Now then, let’s talk about what you can do when you do feel ready to start rebuilding yourself, after the loss of a long-term relationship. If you were the one broken up with, there’s no “dodging” the emotional toll that it’s going to take. Some people try to throw themselves into work or school and keep themselves as busy as possible, to just “not think 18

about it.” I hate to be the bearer of bad news…but it will still be there—latent, yet patiently waiting. And if old wounds haven’t properly been healed, it could negatively impact your next relationship, waiting for that person to do what the last person did or projecting unresolved feelings onto them that aren’t actually there. It’s healthy not to spend every waking moment dwelling on the details of the loss, there just needs to be a balance. You can work, make new friends and find new hobbies, while still allowing for an appropriate amount of time and space to grieve loss of love. Other people may try to jump into another relationship as quickly as possible (a.k.a. a rebound). Unfortunately, this has a very similar outcome and to make matters worse, you’re now using someone else to try to make yourself feel better. At the end of it all, the pain of rejection will still be there. No amount of late-night rebound interludes can heal that. The reason why breakups are so terribly painful is due to feelings of rejection. Rejection is a powerful driving force in human behavior.

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August 2018

Biological anthropologist and human behavior researcher Helen Fisher has studied, researched and written a lot about love, attachment and “rejections of love” (i.e., the breakup). One of the most fascinating things she’s written about is what she’s called “Frustration-attraction.” Frustrationattraction is when you can’t be with the person you desire and it causes you to want them even more. It’s awful. Unfortunately, it’s also how the human brain is wired. Rejection by a lover actually causes the reward-seeking chemicals in our brain (i.e., dopamine and norepinephrine) to increase in levels of production. According to Fisher, “When a reward is delayed, these brain circuits sustain their activity, which is probably what gives you the feeling of frustration attraction—wanting the person more when barriers are increased.” It causes us to want what we can’t have. So, how do we fight against our own biology and heal the wound of a broken heart? It’s not easy, but here are a few tips for getting through it: There will be moments when you’re feeling okay…when you’re able to step back and see what you didn’t like about your relationship. Take advantage of those moments. Write yourself a letter…in the letter, remind yourself of the “bad times.” Try to remember everything you weren’t happy with—about yourself, your partner, and the relationship; and write it all down. The purpose is to focus your mind on everything about the person or relationship that you didn’t want (because our brain is going to be pumping out chemicals at a pretty high dose to convince us otherwise). After you’re done, put it in an envelope and whenever you start to fall apart or question your self-worth or blame yourself for everything that happened, take it out and read it. Use it as a tether to remembering the reality of what it was really like while you were together. There may have been many wonderful times and the person may have had a lot of fantastic qualities, but it’s the bad times, negative behaviors and not-so-great things that are the reasons why you’re no longer together. This may be obvious, but it’s worth stating if it’s not: do not try to convince the person to stay with you. Do not send them text message after text message trying to “figure out what went wrong.” Don’t leave them voice messages apologizing for things that made them unhappy, with promises to fix yourself. Give the person space. If the relationship is salvageable, the person will come back to you after they’ve had time to process their own issues and you can talk about what you both need to move forward together. It is not your job to convince someone that you are worthy of being loved and treated with respect. If you get the urge to text, call, look at their social media pages, drive by their home or drive by their work—don’t. Have a friend or family member on standby to talk to, until the feeling passes (and, yes, eventually it will pass). Create a playlist of songs that are encouraging, empowering and fill you with energy. Listen to it as much as possible. Never underestimate the healing power of driving with loud music that makes you feel confident and powerful! It will also come in handy when you’re ready to get yourself back into a regular exercise routine. Even if it’s just taking a brisk walk for 30 minutes per day, exercise can do wonders for your mental health. — continued on next page Having an awesome playlist to get you through it just makes it even better.

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August 2018

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Journaling—In general, writing about your thoughts and feelings can be really helpful as you continue in the healing process. There’s likely a lot of things that are going through your mind, and it’s a great way to just get it all out—without feeling the need to censor anything. For a more directed journal exercise, I recommend the “addition-subtraction” method. Take a pen and split the page down the center. On one side of it, write down everything that the person added to your life. How did being with that person enrich your life? In what ways did they help promote positive growth? On the other side of the page, write down everything about the person that subtracted from your life. In what ways has your life been stunted, limited, or negatively impacted as a result of remaining in that relationship? How did being with that person limit your thoughts, dreams, aspirations and/or desires? In what ways did they stunt your personal growth? How did being with them stop you from being the best version of yourself, and why? When you’re finished, take a long, hard look at the side with the subtractions. If there are some that are particularly impactful, use them to inspire daily affirmations. Write them on a post-it note, where you can read them every day. Examples might include: “I’m free to be the person I’ve always wanted to be now,” “I’m being given the time and space to create the best version of myself,” and “Self-care is not being selfish, it’s a requirement for my mental and physical health.” Another journal exercise that I’ve found to be helpful is to write about what you learned from the relationship. What did you learn about yourself? Are there things you wish you’d handled differently? What did you learn that will help you build a stronger and healthier foundation in a relationship in the future? Do you have new boundaries or deal breakers? Do you have new dreams, desires, or aspirations?

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Last, but certainly not least: redecorate/remodel your bedroom. Your bedroom is your sanctuary. It is also most likely where much of the sexual intimacy in your relationship happened. Reclaim the space as just yours. Take down any photos or art that remind you of him/her. If possible, purchase new bedding and repaint the walls. Reorganize the furniture to make the space look different. You may eventually want to do this with other areas of your home…but I recommend starting with the place where you end and begin each new day. Let the first thing your eyes see when they open in the morning be a space that holds all of the potential for your future.

Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker. She has been working in the field of mental health for the past 16 years, dedicating the past 13 years to specializing in clinical sexuality. She holds a Bachelors degree in Psychology, a Masters degree in Social Work, a Masters degree in Human Sexuality Education, and a PhD in Clinical Human Sexuality. Utilizing a holistic approach to therapy, she incorporates a variety of clinical interventions in her work with individuals, couples, and families. She is devoted to helping people achieve sexual health and healing through her work as a psychotherapist in her private practice in Pike Creek, DE; as well as in her work with local nonprofit organizations. To learn more about her or to schedule an appointment, visit her website: www.SexTherapyInDelaware.com Join her on Facebook, keywords: Sex Therapy in Delaware. 20

www.livingwellmagazine.net

August 2018

Wilmington

HANDS ON HEALTH by: Ann Wilkinson P.T.M.S,

I have had two knee replacements with complications. My knees are not bending as well as expected and I also have a deep sadness about the loss of my real knees. It has been over a year. Is it too late to get help?

The sense of grief and loss happens more often than is acknowledged with surgical procedures. I have experienced a sense of deep grieving emanating from my patients when something has been removed from their body. These feelings of grief often surface in therapy because of the physical contact. Many times these energies are trapped in the injured tissue. Manipulation of these tissues can bring these emotions to the forefront. There is a dialogue that needs to happen for which the patient becomes aware of the feelings. Awareness is the biggest step. The next step is acceptance. Acceptance of the intervention. Fully grieving the loss of the joints and a release of that energy. Finally, filling that empty space with an appreciation and love for the knew knees. Concerning ROM limitations, It is never too late to gain ROM provided the therapist applies the right techniques. Passively forcing flexion is not going to gain range earlier or later. If the joints are mobilized properly in a way that takes into consideration the actually configuration of the joint surfaces and applied with that awareness ROM can be gained, even if later in the game. One year out, it is still possible to gain range and also improve coordination of the musculature of the knee to assist you in improved function of the entire leg. As coordination improves and the neurology of the joint normalizes, the knee will feel more normal. It is better to treat the whole person and the whole leg than to see the patient as a knee only.

Ann is an award winning writer,teacher and speaker. Ann is the personal body worker of Her Holiness “Sai Maa”. Ann practices osteopathic physical therapy. Ann is also an expert on the use of healing foods, homeopathic and herbal consultations, and therapeutic horseback riding. Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow. Ann is available by appointment. Book online at www.handsonhealthde.com. The farm is also available for birthday parties, women’s circles, and retreats. www.livingwellmagazine.net

August 2018

humans + pets

Why you should live life more like your pets do

Do pets make you healthier?

Puppy kisses and kitten cuddles are sure to put a smile on your face. But have you ever stopped to think about how good for you your cute canine and feline friends actually are?

A recent study from Georgia Southern University shows healthy females over 50 who own a dog or cat may have a reduced risk of dying from cardiovascular diseases, such as stroke.

Dr. Amit Sood, a Mayo Clinic internal medicine specialist, says the health benefits of pets are greater than most people realize.

"So pets are wonderful for your heart, for your immune system, even for your longevity," Dr. Sood says. "Pets help decrease your loneliness, and they help your self-worth. I mean, how could you feel lonely and unworthy if you have a 10-pound fur ball of pure love jumping 3 feet to just greet you and tell you [that] you are the most important person on the planet?" Research has shown people who have pets generally live longer. Dr. Sood has been interested in the positive effects pets can have on a person's physical and emotional well-being for years. He says not only do pets make people happier, but also people who strive to live life more like their pets often find greater happiness. "They are a role model of forgiveness, and they are [a] role model of low expectation," he says. "You just give them a warm room, a full stomach and someone to play with, and they are happy. And you may leave them at home alone or take them to the vet, but, when you come back, they forgive you right away. So pets tell us what is the simple and beautiful aspects of life. They are the happiest people on the planet. Follow them."

“When you hold a cat, when you groom a horse, when you pet a dog, there is a surge of the feel good hormones that we can measure: prolactin, oxytocin and dopamine.” Vivien Williams Mayo Clinic oncologist Dr. Edward Creagan says pets help reduce stress, which may lower blood pressure, a risk factor for stroke. The study shows dogs are the most popular pets, but female cat owners benefit most. The stress reduction factor associated with owning a pet may be the key. Or, it may be that the pet owners’ personalities have something to do with it. Vivien Williams Dr. Creagan says research about the health benefits of pets is ongoing, and he recommends all people who can care for a pet properly should consider bringing afurry friend into the family. Mayo Clinic News Network by Vivien Williams.

Mayo Clinic News Network by Ian Roth

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August 2018

WHY YOU SHOULD SWAP OUT YOUR SCALE Liz Abel For those of us who have tried to lose or gain weight in the past, you Cruciferous veggies. This is the family of related foods like: broccoli, may recall the feeling of stepping on a scale: it’s likely to be a great cauliflower, Brussels sprouts, bok choy, cabbage, kale, and more. There mood booster or, conversely, set us up for a morning of feeling badly is incredible research about the health benefits of these foods, including about ourselves. And yet the number on the scale really isn’t necessarily hormone metabolism and cancer prevention. Aim for 2 – 3 cooked cups the biggest driver of your health. In this article, I propose a few other a day. numbers that you should consider bringing into focus. Dark leafy veggies. Start supercharging your body with spinach, Blood sugar. Glucose (aka sugar) and insulin (hormone that regulates arugula, watercress, dandelion greens and more. The dark leafy green sugar levels in the body) have a very intricate dance. Every time you veggies help prevent many diseases as well. Aim for 3 raw or cooked eat, cue the music. Typically, most people think only diabetics need to cups a day. “manage their sugars”. But you don’t develop Type II Diabetes overnight. That’s why I propose during your next annual physical, be certain to ask A special note for anyone on blood thinning medications: Please your physician for a fasting glucose blood draw. The upper end of the consult your physician before increasing the amount of dark greens you laboratory reference range is typically 100 mg/dL. If you are close to this consume, as your prescription medication dosage may be affected. level, or your fasting glucose number has been increasing slowly yearover-year, then it might be time to learn how food and exercise affects Fiber: If you’ve followed steps #4, then you your numbers. Using an at-home glucose likely won’t have to pay attention to fiber. But monitoring test kit may be advisable; to just in case you want to double check…how learn more discuss this with your physician much fiber should you be eating? On average, or a licensed nutritionist. I recommend a target of 40 grams daily, and men typically need more than women. Waist : Hip ratio. This number is one of Fiber is important for our digestive system, the largest predictors of health, specifically gut health, and blood sugar management. related to heart disease and diabetes. A word to the wise, the body will likely get And it doesn’t fluctuate wildly (unlike bloated and gassy if you start to consume a the scale). Obtain a soft, flexible tailor or LOT more fiber than it is accustomed. While body tape measurer. You can find one for you may have great enthusiasm to start under $5. Measure the widest part of your making all of the recommended changes hips. Measure your waist, specifically this ASAP, I recommend that you increase your is the area just above your hip bones and fiber intake by about 5 grams per day for a exhale fully before measuring (no sucking week, and then add in 5 more grams per day in your belly to do this exercise). Now, the week after that, and so on, until you can divide your hip measurement by your waist consistently consume the target amount of measurement. Females naturally have wider fiber. This will give the body time to adjust. hips than males. As a result, women should How much is 5 grams of fiber? Roughly, it’s target a waist:hip ratio less than 0.80 and in 3/4 cup of cooked spinach or 1/3 cup men should target a waist:hip ratio less than of cooked artichoke hearts or 1 pear (with 0.95. skin). Blood pressure. High blood pressure is an early warning sign for heart disease. Blood pressure contains two numbers: the top (systolic) and the bottom (diastolic). A normal blood pressure reading is 120/80 mm Hg or less. Excess salt consumption and stress are major contributors of elevated blood pressure. I personally believe that you should monitor your blood pressure more frequently than an annual physical. Either purchase an at-home kit or visit a pharmacy where you can take advantage of their free, in-store testing to help you keep track of your blood pressure.

As a licensed dietician nutritionist, with a specialty in functional medicine, my main focus is to use food, nutraceuticals and lifestyle changes to support your health. The measurements I propose in this article support healthy endocrine, cardiovascular, and digestive functions in the body. I believe that when the body is healthy, the body will lose weight. Remember, health is much more than a number on the scale. Reference: http://lpi.oregonstate.edu/about/about-linus-pauling-institute

Food selection: Fruits and veggies (and grains, beans, nuts and seeds) are rich in minerals and vitamins. Minerals and vitamins are keys to healthy body function. And the reality is, most of us could use even more vitamins and minerals. Here are three categories of foods to boost: Colored fruits and veggies. Aim to eat 2 – 3 servings of fruit a day, and add in other fun colored veggies, such as orange bell peppers, radishes, yellow carrots, purple onions, and anything new that you’ve never tried before. These foods are high in anti-oxidants, which help battle those nasty free radicals. www.livingwellmagazine.net

Liz Abel, LDN, CNS, MS, MA, is a Licensed Integrative Nutritionist at the First State Health & Wellness Integrative Health Center. She leads a dynamic, team-based Functional Nutrition program that encompasses food, lifestyle, lab testing, natural supplementation, mindfulness and movement to support your health and well-being. Integrated with First State’s 6 chiropractic offices, the program offers access to Delaware’s premiere experts in holistic health. Are you ready to create your custom plan and harness sustainable results? Call 302.384.7104, e-mail Wellness@ FirstStateHealth.com or visit FirstStateHealth.com/Nutrition to schedule your comprehensive Functional Nutrition consultation today. August 2018

RADIATING PAIN

Dr. Scott E. Rosenthal

Doorbells are amazing! Pushing a button here makes a chime or ring over there. Incredible! With this revelation, you are ready to understand the source of radiating symptoms into your arms, thighs and/or legs.

What happens when you suffer from radiating symptoms and go to a chiropractor’s office? Our first job is to take your medical history and perform a thorough examination to determine the cause of your problem. X-rays may be performed, an MRI (Magnetic Resonance Imaging) study ordered or other tests prescribed. Once the full clinical picture is drawn, corrective care is initiated. Care would include, what is called in chiropractic, a spinal adjustment. This involves a gentle maneuver, with an instrument or by hand, that is designed to restore the alignment and position of the adjoining spinal bones and the disc that is sandwiched in the middle. Correction of the spinal position restores the spinal nerve root to its proper function… the finger is removed from the doorbell and the radiating symptoms cease to exist. You feel and function normally again!

In the lower region of the neck, a network is created by several of the nerves exiting the spine. This wiring harness controls and coordinates the activities of the arm, forearm and hand. A similar network, created by nerves exiting the lower back, sends messages to the thighs, legs and feet. If you desire to ring a doorbell, pick-up and dial your cell phone, brush your teeth or take a walk in the park, the brain operates your upper and lower extremities through these hard-wired pathways. Our bodies are not Wi-Fi equipped! Any problem that arises with the nerves can ring a bell of symptoms or create loss of function down the line. Typically, the damage originates at the level of the spinal nerve root. This is the branching nerve that runs off the spinal cord and exits through an opening created by two spinal bones that are joined together by an intervertebral disc. 31 pairs of nerves exit the spine and tailbone, and each contains thousands of fibers that control muscles, organs, glands and blood vessels. They also carry fibers that perceive sensations such as pain, burning and tingling. Spinal misalignment and/or disc herniation (“slipped discs”) are common conditions that are presented to chiropractors. In each case, it is typical that the spinal nerve root is damaged, and normal nerve function is obstructed. Due to the different fibers contained in the spinal nerve root, symptoms can be mixed. Muscular weakness and atrophy may accompany pain or numbness. Pins and needles may present with muscle cramps. The region may span the entire extremity. Some only experience pain in a single toe or finger. Symptoms can be periodical, like a doorbell that is pressed once an hour, or sustain an unrelenting ring. Due to the organ, gland and blood vessel fibers within the spinal nerve roots, problems that are often thought to be unrelated to the back or neck frequently exist. Patients with sciatica or pain in the buttocks and/ or down the back of the thigh may also suffer from constipation or diarrhea. Tingling in the arm may accompany frequent ear problems or sinus congestion.

The doctor of chiropractic may use other treatments that range from traction to rehabilitative exercises and stretches. Adjustments to the joints of the extremities may be necessary. Soft tissue techniques may be employed to release tension in the muscles and connective tissues. The approach is holistic and takes into consideration all of the different parts that contribute to radiating symptoms and/or loss of function or weakness. The chiropractic approach is highly effective. Aside from the seeing positive results in the office each day, research reviewing 59 patients with back pain and radiating leg pain caused by a lower back disc herniation found improvement in 90% of the cases. Another study of patients suffering from sciatica compared chiropractic care to bed rest, massage, electrical muscle stimulation, NSAIDS (nonsteroidal anti-inflammatory drugs) and a muscle relaxant. The people receiving chiropractic care experienced faster symptom relief, a significant reduction in the length of care, less disability and fewer missed days at work. Whether you are suffering with a herniated disc in the neck or back as seen on an MRI or are just beginning to feel a questionable symptom after falling asleep on the couch, it is comforting to know that chiropractors are experts in dealing with the spine and the nerve root problems discussed. Due to chiropractic’s safe, effectiveness and noninvasive/conservative approach, consider making it your first call if you are experiencing radiating symptoms into your arm or leg. References:

J Manipulative Physiol Ther. 1995 Jul-Aug;18(6):335-42. Sandoz RW. The Paretic and Paralyzing Sciaticas. Ann Swiss Chiro Assoc. 1989;9:133-148.

Dr. Scott E. Rosenthal is a second-generation Doctor of Chiropractic and a past president of the Delaware Chiropractic Society. He graduated with honors from Life University in 1993. Dr. Rosenthal has an undergraduate degree in nutrition and he is a Registered Yoga Teacher. Dr. Rosenthal is an expert in the field of health and wellness and a member of the Delaware Chiropractic Society, American Chiropractic Association and International Chiropractic Pediatric Association. He practices state-of-the-art care with modern forms of chiropractic and is the first to offer the Koren Specific Technique and Biotensegrity Restoration Technique in Delaware. Also offered are chiropractic pediatric and prenatal techniques (including Webster Technique certification). Dr. Rosenthal practices in Wilmington, Delaware where he took over his father’s practice which was founded in 1965.

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August 2018

Natural Pain Relief is as Close as Your Garden

Melinda Myers

Busy schedules, over indulging, and strenuous summer activities can lead to sore muscles, indigestion and headaches. When searching for pain relief, look no further than your own garden or your local farmer’s market. These five foods fresh from the garden – or pot – are packed with super pain-relieving and anti-inflammatory power.

development. New hardier dwarf introductions from the University of Saskatchewan can be grown in colder regions including zone 2. Although it takes several years for cherry plants to start producing fruit, you’ll enjoy watching your tree grow into maturity and bear its first crop. Just make sure to cover the plants with netting so the birds don’t eat your harvest. Ginger

Mint

Infuse mint into your tea or ice water to refresh and rejuvenate, so you’re ready for more summer fun. Mint also helps relieve headaches and general aches and pain. Grow this vigorous perennial herb in a container so it won’t overtake your other plants. Then at the end of the season, root a few cuttings to start new plants to grow indoors. All you need is a sunny window, quality potting mix and regular watering. Hot Peppers

Grow ginger in a pot outdoors or sunny window along side your other indoor plants. Ginger helps reduce inflammation and combat migraines, muscle pain, arthritis and post workout or post-gardening soreness. All this and it helps fight nausea so common during a summer filled with barbeques and celebrations. Although it’s a tropical plant, you can find plants or rhizomes (the part you eat) online. Or join other enthusiastic gardeners who have had success rooting the rhizomes they have purchased at the grocery store to start new plants. Sage

Capsaicin, the spicy element in chili, jalapeno, habanero and cayenne peppers, is a great pain-fighting tool and is often used in topical creams to help treat backaches, arthritis and muscle pain. Hot peppers are ready to harvest when they are fully colored. Ask friends to share their harvest or purchase hot peppers at your local farmer’s market if your garden is lacking this plant. Be sure to purchase extra hot peppers to dry and enjoy year-round. Then add these tasty and pain-relieving plants to your garden next summer. Plant them after the soil and air warm, at the same time you plant sweet peppers and tomatoes. Cherries

Harvest a few sage leaves, add hot water and brew a bit of sore throat relief. Sage tea has long been used to sooth scratchy and irritated throats and showed positive results in a 2006 clinical trial. Grow this herb in the garden or container. It thrives in a sunny spot with well-drained soil. Harvest leaves as needed throughout the season. Regular harvesting encourages more growth for future harvests. You can remove as much as one third of the plant at one time for preserving. So next time your feeling a bit of pain, look to the garden for a bit of relief. Even the simple act of tending your garden and harvesting produce can elevate your mood, lower your blood pressure and start you on the road to feeling better.

Manage muscle pain and inflammation with sour cherries. They are loaded with disease fighting chemicals and antioxidants. Plus, they help fight inflammation and relieve pain. Purchase plenty of cherries to juice, dry and preserve so you can enjoy their health benefits all year long. And consider planting a sour cherry tree in your backyard. Montmorency is the most popular sour cherry tree, needing only 700 hours of air temperatures between 34 and 45 degrees to initiate flowering for fruit www.livingwellmagazine.net

Melinda Myers has written more than 20 gardening books, including Small Space Gardening. She hosts The Great Courses “How to Grow Anything” DVD series and the nationally syndicated Melinda’s Garden Moment TV & radio segments. Myers is a columnist and contributing editor for Birds & Blooms magazine. Myers’s web site is www.MelindaMyers.com. August 2018

grasshopper cake This cake has “naked” edges, to show off the chocolate layers and custard filling. 1 cup (235 ml) whole milk 2 peppermint tea bags 1 stick (115 g) unsalted butter, at room temperature 3 tablespoons (35 g) vegetable shortening 2 cups (390 g) superfine sugar 3 large eggs 2 teaspoons vanilla extract 2¼ cups (265 g) all-purpose flour 1 cup (70 g) unsweetened cocoa powder The Hummingbird Bakery Cookbook: The best-seller now revised and expanded with new recipes by Tarek Malouf From their first shop in Notting Hill’s Portobello Road, The Hummingbird Bakery introduced London to the delights of American-style baking. The simple yet spectacular recipes for indulgent cupcakes, muffins, pies, cheesecakes, brownies, cakes and cookies, in this, their first and bestselling cookbook, ensured that the home cook could create some Hummingbird magic in their own kitchens too, wherever they lived. Now Tarek Malouf and the Hummingbird bakers have created a new edition of the book, fine-tuning their classic recipes and introducing eight new recipes. With new recipes such as Sticky Fig and Pistachio Cupcakes, Hot Cross Bun Cupcakes, Mile-high Chocolate Salted Caramel Cake and Chocolate Cola Cake, this is the must-have book for cake lovers everywhere.

This revised and expanded edition published in 2017 by Mitchell Beazley a didivion of Octopus Publishing Group Photo credit: Peter Cassidy and Kate Whitaker 26

1 teaspoon baking powder 1 teaspoon baking soda ½ teaspoon salt 5 chocolate cookies, to decorate chocolate and peppermint custard 2 cups (500 ml) whole milk ¾ cup (160 g) superfine sugar ¼ cup (35 g) cornstarch 1 teaspoon peppermint extract 2 large eggs, plus 1 large egg yolk 4½ oz (125 g) white chocolate, finely chopped a couple of drops of green food coloring (optional) ¼ cup (50 g) dark chocolate chips whipped cream topping 1¼ cups (300 ml) heavy whipping cream, cold 1 tablespoon confectioner’s sugar ½ teaspoon peppermint extract two 8-inch round cake pans, greased and bottoms lined with parchment paper Makes one 8-inch cake, to slice as desired

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August 2018

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August 2018

grasshopper cake

coconut meringue cake

Put the cup of milk in a saucepan over medium-high heat and heat until small bubbles form at the edges, but don’t let the milk boil. Add the tea bags, remove the pan from the heat, and let cool and steep for at least two hours or longer, if possible.

Containing fresh coconut, this is the ultimate coconut cake. No yolks are used in the batter, yielding an airy and lighter cake. (You can freeze the yolks with a pinch of salt to make ice cream or custard later.) The boiled, soft meringue frosting is as light as the cake, and sprinkling grated coconut all over makes it look extra special.

Continued from page 26

For the chocolate and peppermint custard: Put the milk in a medium saucepan over medium heat and bring to a simmer. Put the sugar, cornstarch, peppermint extract, eggs, and egg yolk in a medium heatproof bowl and beat until smooth and well mixed. Slowly beat half the hot milk into the egg mixture to combine. Pour the remaining milk into the egg mixture, then pour everything back into the saucepan, turn the heat down to medium-low, and bring to a boil, whisking continuously with a balloon whisk. Reduce the heat to a simmer and cook for two to three minutes, whisking continuously until the mixture thickens and coats the back of a spoon. Pour the custard into a bowl. Don’t worry if it’s a little lumpy because you can pass it through a fine sieve to get out any lumps, if necessary. Stir in the white chocolate and the food coloring, if using, until the chocolate melts. Lay plastic wrap directly on top (to stop a skin from forming) and refrigerate for at least two and a half hours until cold. When cold, fold the chocolate chips into the mixture and set aside. Preheat the oven to 350°F. Put the butter and shortening in an electric stand mixer with a paddle attachment (or use an electric hand mixer) and beat on medium speed for a few minutes to loosen up. Turn the mixer up to high speed, add the sugar, and beat until light and fluffy, four to five minutes. Turn the mixer down to slower speed and add the eggs one at a time, mixing well and scraping any unmixed ingredients from the inside of the bowl with a rubber spatula after each addition. Beat in the vanilla extract to combine. Remove the tea bags from the infused milk, wring out, and discard. Sift the flour, cocoa powder, baking powder, baking soda, and salt into a separate bowl. Add one-third of the flour mixture to the butter mixture, followed by half the infused milk. Mix well. Repeat this process, then finish with the remaining flour mixture. Pour the batter into the prepared cake pans and smooth it over with a metal spatula. Bake in the preheated oven for about 30 to 35 minutes, or until the cakes bounce back when touched. Let the cakes stand for about ten minutes in the pans before inverting onto wire cooling racks to cool completely.

1 fresh coconut (yielding about 2½ cups/200 g when grated) water, as needed 2 cups (430 g) superfine sugar, divided 1 stick (120 g) unsalted butter, at room temperature 4 cups (500 g) all-purpose flour 1 tablespoon baking powder 1 cup (250 ml) whole milk 1 teaspoon vanilla extract 3 egg whites meringue frosting 7 oz (200 g) egg whites (from 6 to 7 eggs) 1½ cups (320 g) superfine sugar 1/3 cup (75 ml) water ¼ teaspoon vanilla extract three 8-inch round cake pans, greased and bottoms lined with parchment paper Makes one 8-inch cake, to slice as desired Preheat the oven to 350°F. Pierce the eyes of the coconut and strain the milk into a pitcher. Add water to make 1 cup and pour into a saucepan. Add ¼ cup sugar and bring to a boil, then simmer for two to three minutes, stirring frequently. When it has reduced to about ¾ cup syrup, remove from the heat and set aside to cool. Meanwhile, heat the drained coconut in the oven for about 15 minutes. Crack open the coconut and scoop out the white flesh. Trim off the skin with a sharp knife and discard. Grate the coconut and set aside.

When the cakes are cold slice them in half horizontally using a serrated knife. For the whipped cream topping: Put the cream, confectioner’s sugar, and peppermint extract in an electric stand mixer with a whisk attachment (or use an electric hand mixer) and beat until stiff peaks form. Put one layer of cake onto a cake stand and spread about one-third of the custard onto it with a metal spatula, stopping about ¾ inch from the edge. Place a second layer on top and spread another third of the custard over it. Repeat with another layer and the remaining custard. Top with the last layer and spread the cream topping evenly over the top. Decorate with the crushed cookies. 28

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(recipe continued on next page along with image)

August 2018

Put the butter and remaining sugar in an electric stand mixer with a paddle attachment (or use an electric hand mixer) and beat until light and fluffy. In a separate bowl, mix the flour and baking powder. In another bowl, mix the milk and vanilla extract. Beat the flour mixture into the creamed butter alternating with the milk mixture (scrape any unmixed ingredients from the inside of the bowl with a rubber spatula) until well mixed. In another bowl, beat the egg whites with an electric hand mixer until stiff peaks form. Using a metal spoon, stir in one-quarter of the egg whites to loosen the batter, then fold in the remainder, but do not overmix. Pour into the prepared cake pans and smooth over with a metal spatula. Bake in the oven for 25 to 30 minutes. Let cool for about ten minutes in the pans before inverting onto a wire rack to cool. For the meringue frosting: Put the egg whites, sugar, and water into a heatproof bowl set over a saucepan of simmering water. Beat slowly with an electric hand mixer until stiff peaks form, about 10 to 12 minutes. Remove from the heat and beat in the vanilla extract. The frosting should be thick and glossy. When the cakes are cold, put one on a serving plate and drizzle with coconut syrup. Spread one-fifth of the frosting onto it with a metal spatula and top with grated coconut. Repeat for the next cake, then top with the third and spread the remaining frosting over the top and down the sides. Cover with grated coconut. www.livingwellmagazine.net

August 2018

Jenifer Jurden is the CHO (Chief Happy Officer) of SHOUT b cause, LLC and the creator of JurdyÂŽ, the cartoon hero of hopes, dreams and happy-ness. Jurdy spreads the word about anti-bullying, great choices and living a happy life through the use of humor and positive outlooks. Follow Jurdy on Facebook, Twitter, Instagram or at: www.jurdy.com

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August 2018

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Healing From the Inside Out First Stateâ&#x20AC;&#x2122;s dynamic, team-based Integrative & Functional Nutrition program embraces a whole-body approach designed to address the root cause of your health concerns, not simply mask symptoms. Photo by Ivan Thomas

Liz Abel, Licensed Integrative Nutritionist & Stacy Kelly, Certified Holistic Health Coach

302.384.7104 FirstStateHealth.com/Nutrition | Wilmington, DE www.livingwellmagazine.net

August 2018

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