Living Well Magazine 13th Annual Gift Guide -2

DECEMBER 2017

LIVING WELL MAGAZINEâ„¢

HOLIDAY GIFT GUIDE PART 2

HEALTH + HOME + FOOD + WEALTH + STYLE recycle: share this magazine

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HEALTHY HOLIDAY TIPS

By Lauren Sharpe, University of Delaware 2018

The holidays can be a fun and exciting time of year, but the holidays can also be unsettling for people who typically stick to a daily eating routine and maintain a balanced diet. I can assure you that you can have the best of both worlds if you follow some simple rules that will allow you to enjoy the happiness and joy of the holiday season without giving up all of the scrumptious foods that will be around to tempt you all season long.

1. Relax: Take a deep breath; the holidays are a time to be enjoyed! A little bit of indulgence is not going to cause you to gain 10 pounds. One pound is equivalent to about 3,500 extra calories which means you would have to eat 35,000 excess calories to gain 10 pounds. So take a step back and allow yourself to enjoy some of your holiday favorites, (as long as you are medically allowed to do so). It’s highly unlikely to consume that many extra calories within the duration of the holidays.

3. Bring your own dish to the gathering: Bringing your own treats to a get-together can help alleviate the stress of making difficult decisions about what to eat or not eat. For dessert, bring dark chocolate covered strawberries, and for a main dish choose something that is high in protein. This way you are insured to have appropriate options to rely on to fill you up and help you avoid overeating.

2. Don’t skip meals:

4. Fill up on protein: A lot of holiday meals can be full of empty calories.

Things like macaroni and cheese and potatoes can spike your blood sugar and leave you feeling hungry for more calorie dense foods.

Go for the meat dishes or beans if you are vegetarian, this will help you feel more in control when it’s time for dessert.

Typically, people tend to skip meals when they know that they are going to a big holiday brunch or dinner, but in the long run, it will have an adverse effect on you and only increase your chances of binging and overeating.

Try eating small meals throughout the day to keep your metabolism revved up and then enjoy some of your favorite treats, but without overeating.

5. Pack in the fruits and veggies: Fruits and vegetables contain a decent amount of water and fiber, both of which can make you feel full. Veggies can be a great side dish along with proteins and grains, and fruit can be an excellent substitution for a notso-healthy dessert.

Cassandra Umile, R.D., L.D.N, 302-293-6351 Cassandra.Umile@wakefern.com

www.livingwellmagazine.net

December 2017

Contact Kenny Family ShopRite’s Dietitian, Cassandra Umile, for more healthy tips!

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words from the editors and publishers:

The holidays are here. But where is your cheer?

Sometimes (or, maybe, all the time) the holidays have a way of adding stress to your plate. Think about it: Travel, family, gift-buying, decorating, cooking, you name it. The holidays bring us together with the people we love, but also bring about lofty expectations for how to celebrate, with who, when, where, and for some, even why.

So here is a helpful tip about the holidays: Enjoy them in moderation. Find peace in where you are in life, comfort in knowing your family is healthy, and happiness in the company that you keep. Remember that the celebration may occur with whomever, however, whenever, and wherever.

When you embrace the holidays for what they are to you—a time for family, a time for reflection, a time for giving—it’s possible to enjoy them without depleting your cheer. That is why this month’s gift guide was developed to help shoulder the load of selecting the perfect gift. This guide has a wide-range of gifts to choose from that might just be what you’ve been looking for.

But one gift that you won’t find in the gift guide is the gift of donated time. This holiday season—now, more than ever—we need to do our part to help our communities remembering what holiday cheer is really about. Find a way to get involved in your communty: Help out at a local soup kitchen, partake in a run/walk even to support a cause, foster a dog or cat in need, or find other volunteer opportunities that allow you and your family to make a difference in the lives of people (and/or animals) that are in need. Before the big day, have your children fill up a box of older toys and clothes to donate. Let’s get them involved early.

Our December Holiday Gift Guide contains all the last minute items for great Gifts: Food, Spirits, Books, Tech and Stocking Stuffers. You can also find links to all of the GG items on our website at www.livingwellmagazine.net We wish you and your families and friends good health and happiness this holiday season. If you need suggestions about ways to get involved with your community, give us a call. We may even join you. See you next year!

—Enjoy & Share Everything! Brian and Diane Strauss

Advertising Inquiries:

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

Liam McWilliams Design and Graphics Diane Strauss

Contact:

VOLUME 12 NUMBER 12

Brian Strauss - Publisher

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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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.

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December 2017

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inside Mind Mastery: The Final Frontier Part VIII Mind Training on the Move Karen Verna Carlson You Are Wanted Suzanne E. Eder

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13th ANNUAL HOLIDAY GIFT GUIDE PART 2

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The often missed cause of buttock and tailbone pain (and sometimes hemorrhoids) Dr. Scott Rosenthal What Fear Sabotages Your Success?

Joe White

humans+pets: No Bones (or Bone Treats) About It: Reasons Not to Give Your Dog Bones

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Hands on Health: Ann Wilkinson P.T.M.S.

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Tech Addicted: Holiday Gifts

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Earth Talk: Why Not Ride To Work?

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Many of the items appearing in LWM can be purchased at a local retailer.

We have included product website addresses so you can type in your zip code for local buying options and or direct purchasing if not available in your area. Most books are available at either: Barnes & Noble or Amazon.com LIVIN G.

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TRIED &

TRUE™ AWARD

Sexual Health and Healing: Maintaining Intimacy During the Holidays with Dianna Palimere

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AGAZIN ™ E

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LL M WE

Earth Talk: Our Cars are Greener-- What about the 18 wheeler?

Follow our Instagram page for an up close and personal look. www.instagram.com livingwellmagazine/

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.

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Healthy Holiday Tips 3

By Lauren Sharpe, University of Delaware 2018 ∙ Presented by: Kenny Family ShopRite’s Dietitian, Cassandra Umile

39 Way to Grow!

Chiropractic Care for Kids and Teens Dr. Lisette Miller Brighten the Indoors with Colorful Amaryllis Blooms Melinda Myers

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Where’s Valentino?

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FYI

It’s the Latest Diet Craze: What if you could have your cake & eat it, and lose weight?

A nutritional fad called CICO -- short for “Calories In, Calories Out” -- promises just that for those looking to shed some pounds.

The pitch is straightforward: Eat whatever you want, junk food included, and still shrink your waistline -- as long as every day you expend more calories than you consume.

It’s a simplified approach to eating that essentially views fruits and vegetables through the same prism as candies and soda. All that matters is the total caloric tally.

Experts have acknowledged that those who adopt a CICO approach to eating might actually lose weight. But there’s a downside: It may not be the healthiest diet but it could be a great starter diet, as you begin to lose weigh and excercise you will want to modify your caloric intake and add healthier foods by choice.

Golden Pothos

The World’s First Shampoo Bottle Made from Beach Plastic A collaboration between TerraCycle, Procter & Gamble and SUEZ has led to the first shampoo bottle made with 25 percent recycled beach plastic.

There are 165 million tons of plastic in our oceans.

If something doesn’t change, there will be more plastic than fish by weight in the oceans by 2050. If the strong growth for plastics doesn’t subside, the plastics sector will account for 20 percent of total global oil consumption. Sadly, sea life and birds are dying from eating or becoming tangled in this debris.

It is time to rethink the future of plastics, and this is just what TerraCycle, Procter & Gamble (P&G) and SUEZ are doing in an industry-first collaboration. The project between the recycling solutions company, multinational consumer goods corporation, and global leader in the water and waste segment has led to the first shampoo bottle made with 25 percent recycled beach plastic. This limitededition Head & Shoulders bottle was released last summer in France and contains plastics collected by thousands of volunteers.

Producing a bottle from beach plastic certainly has its challenges. UV exposure degrades plastic, making it difficult to recycle. Using beach plastics requires creating a new supply chain from collected materials across large areas and necessitates many hands to get the work done. source:Earth911.com www.livingwellmagazine.net 8

The 5 Best Office Plants to Boost Your Productivity Adding a touch of green to your work space carries proven wellness benefits, from boosting productivity to purifying the air. These plants are part of the Black Thumb Club. So Breathe Deep, a little bit of sunshine wont’t hurt and occasionally dump your coffee into the plant. But no worries, probably can’t kill these.

Spider Plant low-maintenance spider plant thrives in partial sun or shade – making it ideal for your cubicle or windowless office.

Lemon Balm Super-fragrant lemon balm plants can tolerate full sun or full shade, meaning they’ll be happy even if the nearest window is all the way across the office. In addition to being seriously hardy, research suggests that having a lemon balm plant around may also improve your mood and boost workplace wellness.

Peace Lily love the shade, so they’ll do just fine even far away from a window. This eye-catching variety is also one of the best plants for improving indoor air quality, according to NASA research.

Golden Pothos was also noted by NASA researchers as a top air-cleaning plant.

Philodendron The lush and leafy philodendron is nearly impossible to kill.

December 2017

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Wow! There are thousands of readers who are searching for Valentino. He is hidden somewhere on the pages of each issue.

The entries keep pouring in.

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, subscriptions, T-shirts, mugs, cookbooks ,books, videos, etc. After we receive your entry, a brief survey is sent back to you, please fill it out if you haven’t already. It is for LWM only and will never be shared.

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

For November, we received a lot of responses that Finding Valentino was too easy. Some months he is harder to find than others. But keep a lookout for Valentino! He is always hiding in one of our advertisers ads. In November, Valentino can be found on P36, In the ad “Dream for your Life” because everyone has Dreams and wants to know their meaning.

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:)

LIVING WELL EVERY MONTH  ALL YEAR Just $24.00 for the year! info@livingwellmagazine.net

or order online www.livingwellmagazine.net

Make sure you follow us on: Twitter @livingwellmag Instagram @livingwellmagazine #livingwellmagazine Facebook.com/ lwmlivingwellmagazine Sign up for our Newsletter at: www.livingwellmagazine.net

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WHY NOT RIDE TO WORK? One of the best things we can do as individuals to fight climate change is to reduce the number of miles we drive in our fossil-fuel powered cars.

But replacing those car rides with more fuel-efficient options isn’t so easy, especially if you don’t live near a transit hub. Given all the new bike lane infrastructure across the country and the availability of batteryassisted bicycles to help you around, there’s never been a better time to ditch the car in favor of pedal power.

If you’ve only got a short way to go, your good old bike might work just fine. But if you need to get further than you’re comfortable riding under your own power, why not upgrade to something with battery assistance?

You can retrofit your current conventional bike with a battery-powered rear wheel, such as Superpedestrian’s Copenhagen Wheel ($1,499), lovingly referred to as the “Two-Wheeled Tesla,” given its sleek design, Bluetooth connectivity and biometric monitoring. Or DIYers might prefer to spend their weekend tinkering with Aosom’s battery-powered rear-wheel replacement kit ($219) instead.

If you’re ready to buy a new electric-assist bike, there’s a lot to choose from. Some top choices include Stromer’s ST2 ($6,500), Elby’s 9-Speed ($3,700), the Espin Sport 350W ($2,000) or Raleigh’s Superbe iE ($1,700). City slickers might prefer Brooklyness’ CMYK 5.0 Folding Electric Bike ($999), which pedal-assists for 50 miles per charge and can fold up into a neat little 25-pound bundle when you get there.

Brooklyness is also getting ready to release the first production models of its new helmet design, the Classon, which has sensors built in to detect cars approaching your blind spots, motion-activated brake and turn signals to keep drivers and pedestrians in the know about where you’re going, and a video camera to document your adventures.

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Another way technology is facilitating bicycle commuting is through the release of various apps to help riders optimize their routing. For instance, Lanespotter aims to be the Waze of cycling by providing riders with realtime data to find bike lanes and trails nearby, filtering mapping options based on other cyclists’ routing choices and safety recommendations.

If you live in Atlanta, Minneapolis, New York City, Philadelphia, Portland (Oregon), San Francisco, St. Louis or Washington DC, you can download and start using Lanespotter (free) today.

And then there’s bike sharing, a growing phenomenon from coast-tocoast whereby riders can pick up a bike in one part of town and drop it off in another to speed up their commute. New York-based Motivate has designed and implemented bike share networks in nine U.S. cities to date, with the largest in New York (10,000 bikes) and San Francisco (7,000 bikes). A typical ride on one of Motivate’s bikes costs $3, and many of the systems are integrated with larger transit networks. For instance, Bay Area riders can pay for their “GoBike” using the same refillable Clipper card that gets them onto BART trains and MUNI buses.

CONTACTS: Superpedestrian, content.superpedestrian.com; Brooklyness, www. brooklyness.com; Lanespotter, beta.lanespotter.bike; Motivate, www.motivateco.com.

EarthTalk® is produced by Roddy Scheer & Doug Moss and is a registered trademark of the nonprofit Earth Action Network. To donate, visit www.earthtalk.org. Send questions to: question@earthtalk.org.

www.livingwellmagazine.net

December 2017

lers? e e h w 8 1 ut the o b a t a h r-- W e n e e r G e ar Our Cars Tesla’s forthcoming all-electric Semi tractor-trailer can go upwards of 300 miles between charges and is expected to offer the lowest energy cost per mile of any big rig on the road.

We rely on heavy duty trucks to haul as much as 80 percent of the goods we use and consume. But those ubiquitous 18-wheelers are also a big contributor to the overall pollution footprint of the transportation sector, with only a 4-8 miles per gallon on average, traveling long distances while transporting heavy loads. There are more than two million big rigs that make up just five percent of the vehicles on American roads.

These trucks account for more than 20% of the transportation sector’s overall greenhouse gas emissions.

Cars and their emissions are greening things are also changing quickly for the big rigs. The U.S. got serious about reducing truck emissions back in 2010 when the Department of Energy launched its SuperTruck Initiative to improve heavy-duty truck freight efficiency by 50 percent.

Some of the technologies that have started to trickle down out of the SuperTruck program into trucks on the road include predictive cruise control, chassis “light-weighting” and battery-assisted air conditioning systems to reduce overnight engine idling. These upgrades are saving operators tens of thousands of dollars in fuel costs annually.— The average long distance American trucker spends some $70,000 a year on fuel — as well as shaving off greenhouse gas emissions.

In August of 2016 the Obama administration announced aggressive new standards requiring big rigs plying U.S. roads to reduce their carbon dioxide emissions 25 percent by 2027, which should save more than a billion metric tons of greenhouse gases from escaping into the atmosphere over the next decade—that is, if it’s not overturned (as threatened) by President Trump.

To get the ball rolling, DoE launched SuperTruck II, pledging to match commitments of up to $20 million by manufacturers working on even more cutting edge technologies to boost the efficiency of big rigs.

Peterbilt, Navistar and other truck makers are using these matching funds to bolster efforts to develop newer technologies including active aerodynamics, cylinder deactivation, hybridization, electrified engine components and alternative engine designs.

Teslahas also jumped into the mix and will be ready with its new Semi.

This futuristic all-electric big rig incorporates proprietary lithium ion batteries to power four independent motors—and promises the lowest energy cost per mile in the world of trucking. The Semi also features enhanced autopilot to help avoid collisions, a centered driving position in a cockpit designed to maximize visibility and control, and a low center of gravity to prevent rollovers, among many other forward-thinking features.

In the meantime, truckers with regular old big rigs can save money on fuel and reduce emissions by adopting better day-to-day practices, such as changing gears gently, avoiding sudden braking and acceleration, and slowing down — a truck can use 25 percent less fuel by driving 65 miles per hour instead of 75 mph.

CONTACTS: Peterbilt, www.perterbilt.com; Navistar, www.navistar.com; Tesla, www. tesla.com.

EarthTalk® is produced by Roddy Scheer & Doug Moss and is a registered trademark of the nonprofit Earth Action Network. To donate, visit www.earthtalk.org. Send questions to: question@earthtalk.org.

www.livingwellmagazine.net

December 2017

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Mind Mastery: The Final Frontier Part VIII Mind Training on the Move Karen Verna Carlson

Sitting twice a day to practice training my mind is a foundational component to achieve mental skills that enrich every aspect of my life. However my mind’s propensity towards frenetic monkey business represents a powerful resource that can be harnessed for even greater good like a robust river can turn a wheel to grind grain. Two sittings daily lead beginning meditators into a thrilling treasure hunt for more benefits. Isn’t ‘more’ a particularly human desire we all share? Developing, acquiring, expanding, increasing what we perceive as ‘good’ characterizes human endeavor. More Is Better might be our American mantra.

More Movement Sedentary activities dominate my life. One reason 45 years ago I expanded my career as a journalist to incorporate professional bodywork was for the purpose of motivating more physical activity. My brilliant, flexible, vibrant, ebullient body has an almost overwhelmingly strong undertow towards torpor inculcated during childhood. Changing metaphors, the neurological weeds of early trauma continue to aggressively invade my good life garden despite decades of intense research, inner healing and proactivity to permanently remove them.

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Thriving Is Better

physiological and spiritual—proven by voluminous scientific research cited previously.

The weeds keep showing up despite half a century of sporadic cycles of meditation, mindful awareness practices, autogenic relaxation, self-hypnosis, psychic development, spiritual mind treatment, etc. Untended for even a short time, weeds suffocate and strangle my good life garden. Mind training is my keystone for survival, like a stone archway, which consequently provides multiple additional benefits to support thriving. I want more than mere survival. Thriving is better.

Mind training makes both surviving and thriving happen—each more and better.

Better Benefits Fortunately mind training is adaptable to movement. Previous columns have delineated strategies employing counted breathing for seated sessions or quiet intervals standing in a queue, pausing at a stop light, waiting in an office, lying in bed, etc. I recommend a softer, simpler technique when you’re on the move.

It’s an easy method to supplement seated trainings that powerfully strengthens and deepens mental skills, which in turn enhances all those benefits—emotional, intellectual, www.livingwellmagazine.net

December 2017

More Safety Incorporating mind training with movement, I simply focus on breathing in and breathing out while maintaining a peripheral soft awareness of my environment and my movements within that environment. Safety is paramount.

Walking in a parking lot towards building or car, I first visually scan my intended route as I learned in motorcycle safety courses a quarter century ago. Pedestrian and vehicular movement, debris on the blacktop—these are easy to note and maneuver around while mentally reciting “I am breathing in,” during each inhale; “I am breathing out,” during exhales. Eyes are open with lids about half mast.

— continued on next page

— continued from previous page

More Freedom With safety conditions assured, primary focus is on sensations of air passing through nostrils, chest expanding and contracting with additional attention on supportive abdominal movement. Secondarily, as is comfortable, feel the heel-toe rhythms of contact. Moving consciously generally means moving slowly.

I leave purse or briefcase locked in the car and just pocket my wallet to liberate arms and shoulders for freedom to walk bilaterally.

Bilateral walking—right arm, left leg moving forward at about the same pace; then left arm, right leg advancing for the next step—further coordinates right and left brain balance, thereby magnifying the benefits of movement mind training.

Better Opportunities Simple household tasks like washing a few dishes, dusting, polishing a pair of shoes, sewing on a button, chopping vegetables, folding laundry, vacuuming the car, wrapping holiday gifts, shoveling snow are rich opportunities for practice. Kitchen sink sponge, warm soapy

spray sheeting off china and crystal, the sounds of dishes in a watery pool, all blend with breathing mindfulness to settle and soften that frenetic monkey mind if only for a five-minute respite. ‘Only five minutes’ are packets of time and energy that accumulate into formidable effects like cavern stalactites. Wiping dander dust from the nooks and crannies of a bentwood rocker or the curves of a Victorian chair, placidly recognizing “I am breathing in…I am breathing out.” Mundane acts totally transform into experiences of connection, of deep appreciation. Pleasure soon motivates this practice.

More Pleasure Mindful pleasure gradually identifies other opportunities for movement meditation. I’ve had a mini trampoline for 40 years that is now an integral part of daily outdoor mind training in motion. Gentle bouncing even outdoors on my deck at the edge of the woods was just too BORING for me to endure without meditative mantra breathing. Now, I even bounce awhile after dark, thrilled by the sights and sounds secreted by night in chateau country. Consider

mindfulness an acquired taste. Give it a chance to grow more and more as you move through holiday busyness and through each season this next calendar year.

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

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December 2017

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You Are Wanted

bring to me the realizations and opportunities that will move me forward.

I’ve been trying to figure things out recently. Things such as who I am becoming and what I want my life to look like and what form my work should take now. You know, big things. Things that take time to figure out.

And like the first fireflies of early summer, sparks of insight have begun to glow in my field of awareness – just one or two here and there, then a few more. I welcome them with gratitude, even though I’m not yet sure how they will be expressed in my work or in my life.

But there is a very impatient task master inside me, arms crossed over her chest and one foot tapping quickly and incessantly, urging me to figure it out already and get moving! “Good God! “she says with an exasperated sigh. “Haven’t we wasted enough time?”

This drives the task master more than a little crazy. She wants to understand it all, NOW! She wants to know where we’re going and how we’re going to get there. After all, we’re not getting any younger, you know! She is such a killjoy.

I consider her question. Have I been wasting time? I don’t think I have.

I’ve consciously given myself time this year, after the passing of my father, to allow deep feelings to emerge and be felt. I’ve given myself time to sit in the emptiness of profound loss without pushing myself to do things just for the sake of doing them. I’ve given myself time to read and pray and meditate. I’ve given myself time to rest and dream.

Still, she seems to have a point. How much time is enough time? How long can I hang out in the unknown, waiting for inspiration? When does “giving myself space” become procrastination?

Suzanne Eder

I even gave myself time for a spiritual sojourn to Egypt. I chanted in the King’s Chamber of the Great Pyramid and meditated deeply at the sacred temples of Osiris and Hathor. I sailed on the Nile and received a spontaneous healing at the temple of Isis. I walked in the footsteps of initiates into the sacred Mystery Schools of ancient times. And I’ve only just begun to unpack the profound gifts of transformation I received during that time.

I came back not knowing exactly why I felt I had to go, and I’ve given myself full permission to not know, trusting in the rhythm of Life to

Her point of view starts to color my own, seeping insidiously into my consciousness and showing up as little barbs of self-recrimination throughout the day. “You should be working on your new website copy” … “Are you ever going to write that book?” …”Shouldn’t you be putting out a newsletter?” …”Are you really going to watch another episode of Star Trek Voyager? Couldn’t you be doing something productive with this time?”

The precious time I’ve given myself for renewal begins to feel more like a betrayal than a gift. When I make a choice to rest, to pray, to read, to meditate, to take walks in nature or to write in my journal, the selfjudging thoughts harass me. Guilt begins to rear its ugly head.

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I page through my journals and note that, at each juncture of intense frustration or impatience in my life, when I had the presence of mind to “give the pen” to my inner Wise One her counsel was always the same: When you feel most challenged or frustrated or afraid, that is the time to trust more, not less. Trust more, not less.

Trust more in the times you absolutely knew that Life is innately good.

Trust more in the sparks of insight you have had. Trust more in your intuition. Trust more that you are loved and that Love wants to thrive through you, as you. Trust more in what you know in your heart of hearts and less in what your impatience or frustration is telling you. Trust more that you are right where you need to be and that, as resistance is released, the next step is always revealed.

It was one of those dreams that, upon awakening, I knew immediately was a dream with an important message, not just for me but for all of us.

And the message was crystal-clear: Your Right Life wants you as much as you want it. You don’t need to chase it down. Your Right Life already has things in the works to surprise and delight you. You need only listen to your own wise counsel, take the step in front of you to take - and be open to receive.

As I wrote about the dream and its message in my journal, I saw that it gave me a nuanced perspective on Trust. It was a reminder that we are loved and we are wanted – not in a needy, desperate way, but in a healthy and joyous way. There are countless people and situations that are eager for the gifts we naturally want to give. We don’t need to plot and plan and strategize ways to “get” them. They are all around us.

Our Life purpose isn’t something to be figured out mentally. It is a Presence that enlivens us and nudges us forward, one step at a time, as our awareness gently expands to perceive the glorious tapestry we are weaving with each step we take.

You are wanted. Love wants to live through you, as you. Just say Yes.

And understand that the impatient one inside IS the resistance that needs to be released. She’s the one slowing things down, not you.

About two weeks ago, as I was relaxing into these precious reminders from the inner Wise One, I had a dream. In the dream I was literally chasing after someone I wanted very much to be with. But I couldn’t keep up with him and I kept losing him in the crowd. At the end of the dream I discovered that he’d been busily planning a surprise party for me, complete with dear friends and my favorite cake, a long tapered

Home Office Pets Children Elders

Suzanne Eder is an award-winning writer, teacher and transformational life coach. She started her professional career as a CPA and enjoyed a highly successful corporate career in both Finance and Human Resources. She is a graduate of the Barbara Brennan School of Healing’s intensive fouryear program in mind-body-spirit healing, and was also a fitness instructor for 16 years. She founded Solid Ground Transformational Life Coaching in 2003 to help others awaken to their magnificence and create lives that light them up. Her first book, 10 Ways To Find Peace Rather Than Panic (When The World Has Gone A Little Crazy), earned a full 5-star rating on Amazon. Through her writing, retreats, classes and private mentoring she offers inspired and practical counsel in all areas related to personal growth and transformation. Suzanne can be reached at see@mysolidground.com or 302-888-2138.

dream for your life o rt h

Blessedly, though, she’s not the only one who is there. I can still sense the inner Wise One, reminding me gently to look through eyes of love at my life. She nudges me to recognize that those seemingly little sparks of insight – those precious fireflies – ARE my guidance. She reminds me that this is how guidance works: it lights up one step or even one breath at a time, and as we take that step or breath – in faith – Grace steps in and moves with us and through us, carrying us to the next step.

candle rising elegantly from its center. His face was glowing with love as he welcomed me to this special celebration of my life. The feelings of joy and gratitude I experienced in that moment were indescribable, yet potently real.

Sa mw

I start demanding of my Large Self that she give me clear guidance. I wait about, oh, ten whole minutes and get frustrated that she’s not responding. Of course I know enough to know that divine guidance can’t be heard or felt when we’re frustrated and so I do my best to calm down…yet she is there still, in the background - the impatient one with the crossed arms.

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Karen Carlson

302-777-3964 www.livingwellmagazine.net

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302.584.5917 www.dreamforyourlife.com December 2017

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Way to Grow!

Chiropractic Care for Kids and Teens Dr. Lisette Miller

through the day. These ‘grab-and-go’ diets may lack adequate nutritional value, ultimately leading to micronutrient deficiencies.

rue health is attainable at every age! Although this seems obvious, I’ve noticed a disconnect when it comes to family wellness in my day-to-day practice. Many patients will readily mention chiropractic care for a friend or co-worker, but it is far less common for patients to consider having their growing children checked. This is especially concerning because it is during the teen years that the toxic load can be the greatest. In addition, habits established during this stage of life will either have life-long benefits or life-long consequences in the years to come. It is imperative that our teenagers understand and value the benefits of holistic, conservative care, right from the start!

Consequently, as unhealthy habits are formed in all areas, the nervous system and its adaptability suffer, and the triad of health begins to tip completely off balance. Introducing conservative healthcare options, such as chiropractic and acupuncture, during the teen years is a crucial opportunity to provide the education, tools and resources that will enable the body to grow and heal naturally, the way it’s designed to!

T

Physical, emotional, and chemical stressors represent the three pillars of overall health and well-being…and they affect us all in some way. If one or more of these areas becomes neglected, a person tends to suffer, maybe not immediately but eventually. Health begins to fade and symptoms of distress will start to slowly appear. The potential for imbalance is especially prevalent among our teen population who are beginning to juggle increasingly hectic schedules along with greater independence.

Physical stressors such as car accidents, postural stress from backpacks and sports injuries often leave lasting effects on the developing spine and nervous system if left uncorrected. Emotional stress is also at an all-time high due to the pressures to “fit in” and to achieve peak performance.

Deadlines, activity schedules, college applications, after school jobs, late nights, as well as strained family and friend relationships, may begin to take a toll. Chemical stressors such as environmental pollutants, processed foods and chemical additives further add to the increasingly toxic burden. Kids tend to eat as they are rushing out the door, miss meals, or begin relying on energy drinks, caffeine and sugar to get 18

Improve Healing Unfortunately, kids and teens with an ‘invincible’ mindset, hectic schedules and weak wellness habits, are more likely to get hurt or sick. Whether it’s bumps, bruises, coughs or colds, chiropractic care is designed to allow the body to heal at an optimal level. Treatment focuses on making the body work more efficiently, and in turn, sickness and injuries become less frequent as overall health is restored. Three reported improvements of chiropractic care for kids are improved immune system function, better quality of sleep and happier disposition.

Ease “Growing Pains” Despite the name, ‘growing pains’ have not actually been directly linked to growth spurts. They are more likely associated with intense childhood physical activity which can wear on the muscles. Another theory is that because it is common for bones to develop at various rates, some joints and muscles become stressed or strained due to inconsistent growth patterns. Inflammation due to poor diet and nutrient absorption may also play a role. Chiropractors assess the spine from a biomechanical and functional stand point. Altered biomechanics and spinal misalignments of the low back and pelvis may lead to an imbalance in the muscles of the

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December 2017

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legs, uneven distribution of body weight, and placing additional strain of ligaments and tendons.

Promote Proper Posture “Stand up straight!” This phrase is something kids and teens usually roll their eyes at but in our office, we teach the importance of posture and how kids can be more successful at correcting it. Sometimes, even though they are trying to sit up straight, their spine is restricted or locked in a way that physically limits good posture. Scoliosis is a condition that often presents in pre-teens, predominately female, and is characterized by an atypical curvature in the spine. This spinal distortion may cause abnormal posture, biomechanical imbalances, muscle tension, pinched nerves, and can get worse as we age. A study published in the Journal of Chiropractic Medicine showed that chiropractic management may reduce the angle of curvature, alleviate pain and decrease the level of disability.

Regulate Menstrual Imbalances

DANCE FITNESS GOOD FOR THE BODY GOOD FOR THE SOUL

pole fitness ballroom and blues hip-hop acroyoga

Dysmenorrhea is the medical term for painful periods. It is estimated that 70% of women suffer with pain during menstruation. Irregular menstruation is a leading cause of dysmenorrhea in teenagers due to their high stress and activity levels. Teenagers are offered a variety of ways to cope with the pain including birth control pills to regulate cycles, over the counter medication to eliminate pain, and heating pads to lessen muscle cramping. Acupuncture is a conservative approach to managing painful periods that does not involve synthetic hormones or medication. In fact, acupuncture can actually help reduce the need for the over-the-counter medications and some studies have shown up to a 90% rate of improvement in symptoms.

(Partners blend the wisdom of yoga and the dynamic power of acrobatics)

teacher training

“Children are 33% of Our Population and 100% of Our Future” It is never too early, or too late, to begin teaching your children the importance of prevention and conservative care. Given the rise in the opioid epidemic and drug-free campaigns in schools, we must be vigilant about educating and offering our children options for natural, drug-free, pain relief. We can no longer just ‘say no to drugs’ without also offering safe alternatives.

Have you considered starting a wellness-based, conservative care plan to help your child learn the value of their spine, posture and nervous system? Please consider setting your children up for success by incorporating conservative wellness care at an early age—have your child’s spine checked by a chiropractor to instill healthy habits and prevent physical, chemical, and emotional stress from building up. It’s far better to grow healthy kids than fix injured adults!

Dr. Lisette Miller is a chiropractic physician and Certified Acupuncture Provider at First State Health & Wellness— Brandywine. She integrates chiropractic care with acupuncture for optimal pain relief and healing. First State Health & Wellness has been providing award-winning healthcare and education for over 30 years. If you’re ready to discuss conservative wellness options for you and your family, visit www.firststatehealth.com, call 302.475.4200 or e-mail lmiller@ firststatehealth.com to schedule a consultation. www.livingwellmagazine.net

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Meat Crafters Variety Black Angus Beef, Pork Skinny Salamis and Street Cart Shawarma and Lamb

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2014 The Decision Pinot Noir

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Mionetto ‘Prestige’ Prosecco DOC Extra Dry December 2017

Brighten the Indoors with Colorful Amaryllis Blooms Melinda Myers

Brighten those gray winter days with a few colorful, easy-care amaryllis. The 6- to 10-inch trumpet shaped blossoms are sure to generate a smile and brighten your mood. And consider sharing the fun of growing these beauties with friends and families. Watching the bulbs transform into beautiful blossoms is an experience everyone will enjoy – and it’s a gift that requires no dusting.

after planting, and place the container in a cool (60-65°F), bright location. Water sparingly until the sprouts appear, and then start watering weekly, allowing the soil to dry out in between.

When buying amaryllis, purchase large bulbs for the biggest and longest lasting floral display. One jumbo bulb will send up multiple flower stems over several weeks. Smaller bulbs can be planted two or three to a pot to create a living bouquet.

Try some of the newer varieties like ‘Lagoon’ and ‘Red Pearl’. Their teninch blossoms are sure to enliven any indoor decor. Grow the ‘Nymph’ series of double amaryllis if you prefer large flowers on shorter stems.

‘Cherry Nymph’ has a rose-like beauty with layers of fire engine red petals.

And for something different, grow amaryllis ‘Evergreen’ with long and narrow, pale chartreuse petals. Large bulbs will have two or more stems, each with four or more flowers. Or plant the uniquely shaped ‘Exotic Star’ with garnet red stripes and apple green highlights on ivory petals.

Grow your amaryllis in a pot with drainage holes and use a quality potting mix. Plant large bulbs in individual pots that are seven to eight inches deep and five to six inches across. Or group several bulbs together in a larger container.

Look for unique containers or decorative baskets to showcase these beauties. To see some creative ways to display and decorate your home with amaryllis, download a free Winter-Blooming Bulbs Inspiration Book (longfield-gardens.com).

When planting amaryllis bulbs, the top half of the bulb should stay above the soil surface. You can dress up the container by covering the soil surface with moss or decorative stones. Water the potting mix thoroughly

Or go soilless. Place several inches of pebbles in the bottom of a glass vase or watertight container. Cover the pebbles with water. Set the bulb on top of the pebbles and add more stones around the bulb to hold it in place. Add water as needed, keeping the water level just below (almost touching) the bulb.

Now relax and wait the month or more needed for your amaryllis bulb to wake up and start growing. Flower buds usually emerge before the leaves, but sometimes the leaves come first. When the buds begin to open, move your amaryllis away from direct sunlight to extend the flower display.

You can also display these magnificent blooms in a vase. Wait until the buds are soft and showing a little color, then cut the stems to the desired length and place them in a clean vase with fresh water.

To keep your blooming plant looking its best, use scissors to remove individual flowers as they fade. Cut the entire stem back to the bulb once it has finished blooming. And watch for a second or third flower stem to appear. Some bulbs produce multiple stems at one time while others rest a week or two before sending up another flower stem.

That’s all there is to it. Just plant, water and place in a brightly lit location for weeks of fresh, colorful flowers this winter.

Gardening expert, TV/radio host, author & columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 gardening books, including Can’t Miss Small Space Gardening and the Midwest Gardener’s Handbook She hosts The Great Courses “How to Grow Anything” DVD series and the nationally syndicated Melinda’s Garden Moment segments. Myers is also a columnist and contributing editor for Birds & Blooms magazine. Myers’ web site, www.melindamyers.com, offers gardening videos and tips.

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Motorola Talkabout T260 Radio 2 Pack Stay outside, stay connected, stay informed. With a range of up to 25 miles and the freedom to communicate wirelessly.

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no!no! Pro Hair Removal System in Platinum Say goodbye to unwanted hair, painlessly. The no!no! Pro Hair Removal System is the pain-free professional way to remove body and facial hair at home for sexy, smooth, and touchable skin. nonopro.com

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The B-hyve Wifi Sprinkler Timer allows you to water smarter.

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Yoko Ono designed this uplifting and magical bean plant for her friends at LongHouse. Your plant will sprout up within 5-7 days. Once your bean sheds its brown shell, ½ reads the word “Love”, the other half is inscribed with a heart that has an arrow going through it.

Grow Love with Me by Yoko is a perfect and unique gift! longhouse.org (Below) The Onyx Youth Magnet Mask Developed by Korean skin care scientists.The Onyx Youth Magnet Mask delivers intense hydrating amino acids and botanical oils leaving you with a more radiant, younger-looking appearance. onyxyouth.com

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Giovanni 2 Chic Frizz Be Gone Leave-In Conditioning & Styling Elixir www.giovannicosmetics.com Better Back BetterBack allows you to effortlessly sit in perfect posture, easing back pain— and preventing it. Lightweight and portable, it makes every chair ergonomic. Wearing it for just 15 minutes a day can retrain your body’s default posture, so when you stand or sit without BetterBack, your posture is greatly improved.

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December 2017

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From Jane Iredale Skin Accumax A patented formula of vitamins A, C and E plus diindolylmethane (DIM) – a phytonutrient – work in synergy to deliver maximum results for problem skin.

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+

humans + pets

No Bones (or Bone Treats) About It: Reasons Not to Give Your Dog Bones

Many dog owners know not to toss a turkey or chicken bone to their dog; those bones are just too brittle. But the U.S. Food and Drug Administration (FDA) says the risk goes beyond that, especially when it comes to the “bone treats” you may see at the store.

Illnesses Reported:

What’s a Bone Treat?

✓ Gastrointestinal obstruction (blockage in the digestive tract)

The FDA has received about 68 reports of pet illnesses related to "bone treats,” which differ from uncooked butcher-type bones because they are processed and packaged for sale as dog treats. A variety of commerciallyavailable bone treats for dogs—including treats described as “Ham Bones,” “Pork Femur Bones,” “Rib Bones,” and “Smokey Knuckle Bones”—were listed in the reports.

The products may be dried through a smoking process or by baking, and may contain other ingredients such as preservatives, seasonings, and smoke flavorings.

✓ Choking

So if you’re planning to give your dog a stocking full of bone treats this holiday season, you may want to reconsider.

According to Carmela Stamper, a veterinarian in the Center for Veterinary Medicine (CVM) at the FDA, “Giving your dog a bone treat might lead to an unexpected trip to your veterinarian, a possible emergency surgery, or even death for your pet.”

Illnesses reported to FDA by owners and veterinarians in dogs that have eaten bone treats have included:

✓ Cuts and wounds in the mouth or on the tonsils ✓ Vomiting

Tips to Keep Your Dog Safe Here are some tips to keep your dog safe: Chicken bones and other bones from the kitchen table can cause injury when chewed by pets, too. So be careful to keep platters out of reach when you’re cooking or the family is eating.

✓ Diarrhea ✓ Bleeding from the rectum ✓ Death. Approximately fifteen dogs reportedly died after eating a bone treat The reports, sent in by pet owners and veterinarians, involved about 90 dogs (some reports included more than one dog). In addition, FDA received seven reports of product problems, such as moldy-appearing bones, or bone treats splintering when chewed by the pet.

Be careful what you put in the trash can.

Dogs are notorious for helping themselves to the turkey carcass or steak bones disposed of there.

Talk with your veterinarian about other toys or treats that are most appropriate for your dog. There are many available products made with different materials for dogs to chew on.

It is recommended that you supervise your dog with any chew toy or treat, especially if he or she has never had it before.

Source: www.fda.gov

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PRINCE A Private View by Afshin Shahidi A Private View compiles his work into a journey through Prince's extraordinary life. With many neverbefore-seen photos, this is the ultimate collection of – some intimate, some candid, some in concert – shots of Prince, but all are carefully directed in the artist-as-art style that we associate with him. Deep photo captions are brief, but complete stories about Prince's life at that moment - some are incisive, others are personal and even funny.

Santa Calls (The World of William Joyce)

by William Joyce

Cast: Art and Objects Made Using Humanity’s Most Transformational Process By Jen Townsend & Renée Zettle-Sterling

Coffee Art Learn how to make incredible coffee-top designs from one of the world's leading latte artists.

Rocket A Journey Through the Pages Book

By Mike Vago Illustrated

by Matt Rockefeller

New Views : The World Mapped Like Never Before Alastair Bonnett

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Atlas Obscura Wall Calendar 2018

By Atlas Obscura

Strong Is the New Pretty Wall Calendar 2018

By Kate T. Parker

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December 2017

Beside Bowie 2-Disc Set Blu-Ray + DVD With exclusive voice-over contributions from David Bowie, this film is a celebration of the life and works of guitar virtuoso Mick Ronson

2018 Save The Manatee Club Calendar www.shopsavethemanatee.org

The Little Book of Stress Relief by David Posen ND

Inside Out Human Body : Explore the World's Most Amazing Machine-you! Luann Columbo

The Moosewood Restaurant Table: 250 Brand-New Recipes from the Natural Foods Restaurant That Revolutionized Eating in America

John Derian Engagement Calendar 2018

By John Derian

Posh Sticker Studio: Creative Sticker Art to Complete With thousands of stickers to choose from, readers can complete the pages in whatever colors they like, or use the numbered grids to create works of art.

Wild Endangered Animals in Living Motion

By Dan Kainen Kathy Wollard

Creature Files Predators: Look into the Jaws of 20 Ferocious Hunters by L.J. Tracosas

The Girl Who Ran: Bobbi Gibb, The First Woman to Run the Boston Marathon

by Kristina Yee and Frances Poletti

The Most Dangerous Book: An Illustrated Introduction to Archery

By Daniel Nayeri Illustrated by Anna-Maria Jung www.livingwellmagazine.net

Creature Files Dinosaurs: Look into the Jaws of 20 Fearsome Dinosaurs

by L.J. Tracosas December 2017

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IT’S A PAIN IN THE BUTT

Dr. Scott E. Rosenthal

The often missed cause of buttock and tailbone pain (and sometimes hemorrhoids)

It’s easy to take the simple things such as sitting, walking, and standing for granted when you’re pain-free. What if I told you that your quality of life hinges on a tiny joint low in your tailbone region? Well, it does. And things can go wrong from causes less injurious than a direct fall on the ‘ole keister. All you need to do is sit awkwardly or too long on a hard surface or land too quickly with a thump. The little joint I’m referring to attaches your upper tailbone (known as the sacrum) to the little section at the end, called the coccyx.

Your coccyx is comprised of four (sometimes three or five) small bones that form the shape of an upside-down triangle. Although these little vertebrae fuse over time, the joint between the coccyx and the sacrum remains moveable. With all of the repetitive stresses and periodic traumatic forces exerted on your coccyx every day, functional problems and misalignment can easily occur.

In my experience as a chiropractor, the coccyx is by far one of the most frequently missed causes of pain in the rear end—especially pain that has not resolved after medical treatment or physical therapy. Chiropractors often miss it as well, as it has not been included in much of the common chiropractic analysis. The coccyx typically hurts more in the sitting position and may cause other problems. After gently correcting its position, patients often report immediate relief, even if the pain has existed for months on end.

You may be wondering how exactly chiropractic adjustments to the coccyx are applied and, specifically, if they are painful or require latex gloves. The good news is “no” and the better news is “NO!” The one exception: if there is substantial misalignment from trauma (such as a hard fall), an internal adjustment may be necessary. In that case, the patient classically presents in severe pain and can’t even sit down. I have found that an internal adjustment is necessary in less than one percent of the cases. Most who have this injury tend to run to the emergency room first—a smart move because it is possible that the coccyx can dislocate completely from the sacrum.

How is the coccyx realigned? I place the tip of an instrument over the person’s clothing and gently realign it. The instrument gently pulses like a tiny jackhammer and feels more like a vibration. Many patients

30

give out a sigh of relief as the pressure of the misalignment is relieved.

The whole procedure (referred to as an “adjustment”) takes less than a minute.

Like the bones of the spine, the position of the coccyx can and often interferes with the function of the nervous system. The correction may result in one of many pleasantly unexpected surprises. For example, many comment that they experience significant improvement with hemorrhoids. I have even had parents see their children’s bed-wetting issues resolved. Patients with unusual cramping in their pelvis or anal region have also benefitted. Coccyx issues may even be the underlying cause of pain during sexual intercourse.

Out of all of the cases that I have treated, many people had one consistent finding in their medical histories: they had been to several doctors, received expensive tests, and all found “nothing wrong!” The medications provided temporary relief, but no long-term solution.

Desperation and frustration followed.

By using a specialized chiropractic analysis, I am able to find and correct coccyx misalignments quickly and almost always without needing an X-ray. No addictive drugs or pricey MRIs or CAT scans are required.

The procedure takes little time and is fairly comfortable. If you or a loved one have been suffering, help may be just a few gentle chiropractic adjustments away. Your health may be hinging on it!

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.

www.livingwellmagazine.net

December 2017

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

Q:

Researching Lyme disease, there is new information that after the antibiotic treatment there are considerations that must be made to the connective tissue of the body not only for the muscles, even more so the nerves. How can working on the fascia as connective tissue help me attend to that aspect of my healing?

A:

The newest information indicates that Lyme disease is best treated immediately with antibiotics, but the course of treatment does not end there. The severe symptoms of headache, fever, fatigue, irritability, joint pain are most times alleviated within 24 hrs of taking the antibiotic. If caught right away most doctors recommend a 6 week course. Happy to be able to get in the sun again, it will take a few weeks to overcome the fatigue of bacterial combat. Pre and probiotic treatment throughout can be stepped up restore normal gut flora. Sugar should be cut out immediately as the spirochetes love them and you do not want to make them happy. Fruit however is not considered sugar from an osteopathic perspective. During the antibiotic phase, drink plenty of water, eat raw fruits and vegetables, use the sauna and take Epsom salt baths frequently. After the antibiotic treatment, Herbal treatments to eliminate excess Candida which frequently follows long term antibiotic use. This is also a good time for a parasite cleanse. As you mention, the spirochetes like to hang out in the connective tissue. Modern medicine has begun to recognize that after a Lyme infection, the patient often experiences fascitis. Whenever you have a systemic infection, fascitis is a side affect. Fascitis means that fascia is sticky and adheres causing distortion and twisting of the posture. Myofascial release is by far the most effective treatment for fascitis and these type of adhesions. Fruit pectin has been known to enhance the viscosity of connective tissue enhancing the sliding ability necessary for properly functioning fascia.

The destruction to the covering of the nerves throughout require attention and needs to be addressed. Cacao butter and coconut oil orally, and castor oil packs externally are also helpful to reinforce the myelin sheath restoration. B vitamins are also essential in nerve repair. There is also new research that reveals that the antibiotics can actually injure

the mitachondria of healthy cells as they defangle the mitochondria of the enemy, Lyme spirochete. Cellular health is essential when trying to repair the energy warehouse, the mitochondria of the cell. Eating organic raw fruits and veggies is the best way to support your cells for regeneration as well pure and continuous hydration. Healing Lyme by Stephen Harrod Buhner is a very good and thorough book that can answer more questions and has even more specifics if you are interested in going even deeper.

Q:

I injured my knee and now my back and entire left leg hurt. How do I know if the problem is my knee or my back?

A:

The answer is likely both. Usually when a knee injury occurs, there is a residual weakness of the vastus medialis that occurs. The knee progressively becomes more painful and weak. Most therapist and doctors miss the significance of this little muscle that has such a great influence on the function of the knee. If this muscle is not up to par it gets increasingly more and more difficult to squat. People will often avoid squatting to avoid knee pain. This will actually make the back vulnerable by over bending there, instead of the hips and knees. When the back starts to act up and gets worse, pain radiates farther down the leg. Patients who have both of these simultaneously will often stump their health care team as the symptoms overlay each other. The patient responds inconsistently to treatment when focused on the back alone.

If the knee is not brought to full strength the patient will continue to re injure the back repeatedly, confusing the therapist. Being able to get something off the floor properly and having the ability to get to the ground and back up effortlessly due to leg strength is the most protective influence on the back. Being able to keep the back extended while bending the hips is the safest way to protect the back. Find a therapist who understands both of these problems well and attends to both at the same time to create the fastest route to recovery.

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.

Cell: 302.383.5500 Email: ellynh@rcn.com

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December 2017

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31

Increasing Intimacy During the Holidays

Dianna Palimere

There have been a multitude of studies completed over the years, to research and understand various factors that might impact sexual desire and the frequency of sexual intimacy for couples. In an online survey of 2,000 individuals, Good in Bed found that there were several obstacles identified which impacted couple’s being intimate. Having family in town and Stress were identified as the top two obstacles to being intimate for couples during the holidays (GoodinBed.com/Surveys).

With regard to the former, perhaps setting boundaries to limit the time spent with family members may be helpful. Some couples may have more or less control over how and when time is spent with out-of-town family during the holidays. Regardless, having an open and honest conversation with your significant other and creating a proactive plan might greatly reduce the impact of that to their relationship.

Stress, on the other hand, we have far more personal control over. Aside from the benefits to your intimate relationships, stress reduction is important for your overall health—and who knows, once you’re free of stress and anxiety, you may be able to actually relax and enjoy the holidays.

Stress What do you find to be the most stressful for you around the holidays?

Are there ways your significant other could help you reduce that stress?

I encourage couples to think about these questions and then have a conversation about what their needs are and ways in which they could be proactive in addressing these issues. In Laurie Watson’s WebMD article, “How to Maintain Intimacy During the Holidays” she suggests: “Think about how you can nurture the three areas of your relationship – practical functioning, friendship, and sexual intimacy. Ask your partner to write a list of actionable, measurable, and time-limited ideas that would make them feel cared for and appreciated in each area. Choose and commit to doing two in each category each week during the holidays.

For instance: Kiss me under the mistletoe. Hug me in the kitchen when I’m doing the cooking for the holiday (and offering to help!). Give me lots of time to become aroused. Risk something new in the bedroom.

Read one chapter from a sex book together. Draw a bath for me (2016).”

If the holiday season seems like a never-ending to-do list, with littleto-no time left for yourself, you might consider “outsourcing” some responsibilities. For example, giving yourselves the gift of a cleaning service, if “getting the house clean” for company is something that is particularly stressful. If your stress level is a bit higher, you might also consider hiring a personal assistant. Despite what you might be thinking, they can be quite affordable and depending on the person, many of them offer a wide variety of skills and abilities to help you get just about anything and everything done.

Through websites like TaskRabbit and Care.com, you can hire someone who will run errands, do chores, go grocery shopping, do personal shopping, house cleaning, cook meals, nanny for children, caregiver for elderly…and the average charge for services typically ranges from $15 -$20 per hour, depending on the service(s). According to the 32

information on Care.com, with a premium membership you can read the full profiles of potential candidates, check their references, request background checks (which they will do for you via a third party), and interview potential candidates over the phone or through a video call.

Once you’ve created a proactive plan for how to handle all of the additional responsibilities that the holidays bring, you and your partner can start to plan how to spend your newfound free time. ; ) Being Intentional It’s essential that amidst all of the hustle and bustle of the holiday season, you and your significant other take time to be intentional about how you’re going to be a team in planning and executing everything that needs to be done. This means taking some time to sit down and discuss to-do lists, social activities, family responsibilities, etc. I recommend putting important events on a calendar which you can both access regularly (e.g., syncing the calendar on your smart phones). Be creative with time management and decide which social engagements are most important for you to attend, and which ones you may want to skip.

More importantly, be sure that you’re scheduling both individual time for yourself and some alone time, as a couple. Personal stress reducers (i.e., self-care) might include scheduling time for exercise, meditation, going to a walk, spending time in nature, etc. For couples alone time, I recommend scheduling a weekly “date night.” If you have small children and it’s particularly difficult to schedule date nights, I highly recommend a “date afternoon” instead. Agree to both take the day off from work and spend the time enjoying the day together. Regardless of how you decide to work out your schedules, it’s important to be intentional in creating time and space for the two of you to laugh and play together.

Couples who engage in activities which keep them close and connected are approximately 45% more likely to have sex around the holidays than couples who weren’t able to better navigate the obstacles to intimacy, associated specifically with the holidays.

Wishing you all a safe and fun Holiday Season!

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.

www.livingwellmagazine.net

December 2017

What Fear Sabotages Your Success?

Joe White

I was speaking at a conference and I was talking about how to break free from limiting and debilitating beliefs and emotions. I had challenged the group to look within themselves to see if they could discover the real barrier that is keeping them from what they want. After the conference, a women walked up to the stage to speak to me. She said, “Joe, I finally figured it out. I am afraid of failing. That is it.” I smiled and said. “Close.

It is not the fear of failure that keeps you from achieving all those things you want and deserve in your life; it is the fear of success. I remember she gave me that look, the “I do not understand, I smiled and said. “Let me explain….”

Most people think they are afraid of failing. Although we may not like it, or want to fail, the fear of failing isn’t really what prevents us. It is the fear of success. See, when you fail, you simply end up where you started.

It may be undesirable, but one thing is true, you know how to exist there.

There is a level of familiarity. If you are successful, if everything you seek to obtain or achieve you get, then everything changes. You are in a whole new stratosphere and that space is wildy unfamiliar. There is a whole new level of fears, concerns, and things not in your control. As the old adage goes, It is the devil that I know versus the devil I do not know.

To move forward we must break free from the hypnosis that we have used to put us in a trance. The way we do this is the power of the truth.

Yes, the truth will set you free.

Here are five questions to ask yourself so that you can free yourself and your biggest dreams. When you answer them, write down your answers. Make sure you ask them in order: 1. Don’t settle for the easy answer. Go deep and look at this from multi perspectives.

2. What am I fearing about change?

3. What would be the downside of getting what I want?

4. What do you value that you feel may be threatened by getting what you want?

5. What is the most important value that may be compromised?

Take some time for you to answer these questions honestly. Truth and freedom are just on the other side.

I wish you a month of love and passion.

We really cannot walk around telling people that is why we are sabotaging our success, is that we fear success. Imagine the looks we would get. It is much safer and easier to say that we fear failure and as we tell ourselves over and over again, we eventually start to believe it.

Joe White is the President and founder of Get Life Coaching.

Get Life Coaching is the leader in personal and professional development since 1999. Joe recently was named 2016 North DelaWHERE Happening Winner Top Life Coach and the 2016 DSBC Blue Ribbons award “Best Markteting of the Year”nJoe can be contacted at: 302-832-3424, or email him at: doitnow@getlifecoaching.com or check out: facebook.com/getlifecoaching Follow Joe on @getlifecoaching

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33

RECIPES FROM:

Winter Squash Soup Winter squash makes a brightly colored soup in no time when paired with the high pressure of the Instant Pot, which cooks the dense squash quickly. Try a pleasantly sweet soup made with striped Delicata squash and nutty crème fraîche (see below), add curry powder to an acorn squash soup for warm, spicy notes (see page 83), or try ginger and sriracha to give winter squash an edge of heat (see page 84).

Master Method Delicata Squash Soup with Crème Fraîche Total time: 1 hour Active time: 10 minutes Yield: Serves 6 2 tablespoons unsalted butter 1 small white or yellow onion, chopped

How To Instant Pot Mastering All the Functions of the One Pot that will Change The Way You Cook Daniel Shumski, Author of Will It Skillet How to Instant Pot is both a guide to understanding the Instant Pot basics and a foodie’s creative collection of over 100 recipes specially crafted to take advantage of the Instant Pot’s many virtues, from cooking perfect risotto in six minutes, no stirring required, to five kinds of yogurt, to creating one-hour killer chili and soups from scratch, using dried beans.

Here’s how to make incredible hands-off meals like Ziti and Italian Sausage, Maple-Mustard Pork Shoulder, and Korean-Style Short Ribs, plus plenty of sides, breakfasts, and desserts.

In addition to a set of recipes for each function and master recipes with three variations each, there are surprising shortcuts—basics like quick pickles, perfect hard-boiled eggs, and a 30-minute “baked” potato. It’s the essential purchase for every instant pot owner.

4 cups reduced-salt chicken broth or All-Purpose Chicken Stock (page 86) 3 Delicata squash (about 3 pounds total), peeled, seeded, and cut into 1-inch cubes (see Note) 1⁄4 teaspoon dried thyme 1⁄4 teaspoon salt, plus extra as needed 1⁄4 teaspoon freshly ground black pepper, plus extra as needed Pinch of freshly grated nutmeg Pinch of cayenne pepper 1 cup Crème Fraîche (see page 233) plus extra for garnish Toasted pumpkin seeds, for garnish 1 Press Sauté and use the Sauté or Adjust button to select the middle temperature (“Normal”). Place the butter in the inner pot, wait about 1 minute for it to melt, then add the onion. Cook with the lid off, stirring occasionally, until the onion softens slightly, about 5 minutes.

2 Add the broth, squash, thyme, salt, pepper, nutmeg, and cayenne pepper. Stir to combine.

3 Close and lock the lid. Set the valve to Sealing. Press Cancel, then press Manual or Pressure Cook and use the Pressure or Pressure Level button to select High Pressure. Use the – or + button to set the time to 10 minutes.

4 When the cooking cycle ends, press Cancel. Allow the appliance to cool and release pressure naturally, about 30 minutes. (The pressure is released when the small metal float valve next to the pressure-release valve sinks back into the lid and the lid is no longer locked.)

5 Remove the lid. Use an immersion blender to puree the soup, or transfer the soup to a blender and puree it. (If using a blender, you may need to puree the soup in batches. Take care when pureeing the hot soup and do not overfill your blender.) Return the pureed soup to the inner pot.

6 Add 1 cup crème fraîche and stir to incorporate it. Taste and add more salt and pepper as needed. Serve hot, garnished with pumpkin seeds and additional crème fraîche.

Excerpted from How to Instant Pot: Mastering All the Functions of the One Pot That Will Change the Way You Cook by Daniel Shumski (Workman Publishing). Copyright © 2017. " 34

Delicata Squash Soup with Crème Fraîche will keep, in an airtight container in the refrigerator, for up to 3 days. To reheat, place it in a pot and warm over medium heat, stirring occasionally, until hot, about 5 minutes.

Note: The peel on Delicata squash is edible. If you have a powerful blender, you can leave the skin on. Otherwise, and especially if using an immersion blender, peel the squash to ensure a silky, smooth soup. www.livingwellmagazine.net

December 2017

Image on next page.

Winter Squash Soup

www.livingwellmagazine.net

December 2017

35

Curried Acorn Squash Soup

Gingered Sriracha Squash Soup

Total time: 1 hour

Total time: 1 hour

Active time: 10 minutes

Active time: 10 minutes

Yield: Serves 6

Yield: Serves 6

2 tablespoons neutral-flavored vegetable oil, such as canola or peanut

2 tablespoons unsalted extra-virgin olive oil, plus extra for garnish

1 small white or yellow onion, chopped

1 small white or yellow onion, chopped

4 cups reduced-salt chicken broth or All-Purpose Chicken Stock (page 86)

2 tablespoons peeled and finely grated fresh ginger

3 small acorn squash (about 3 pounds total), peeled, seeded, and cut into 1-inch cubes 1⁄4 teaspoon salt, plus extra as needed 1⁄4 teaspoon freshly ground black pepper, plus extra as needed

4 cups reduced-salt chicken broth or All-Purpose Chicken Stock (page 86) 1 medium butternut squash (about 2 pounds), peeled, seeded, and cut into 1-inch cubes 1⁄4 teaspoon salt, plus extra as needed

About 2 tablespoons brown sugar (optional)

1⁄4 teaspoon freshly ground black pepper, plus extra as needed

2 teaspoons curry powder

Pinch of freshly grated nutmeg

1 cup coconut milk

1 teaspoon sriracha, plus extra for garnish

Chopped fresh cilantro leaves, for garnish

1⁄2 teaspoon ground ginger

1 Press Sauté and select the middle temperature. Place the vegetable oil in the inner pot, wait about 1 minute for it to heat, then add the onion. Cook with the lid off, stirring occasionally, until the onion softens slightly, about 5 minutes.

1 cup heavy (whipping) cream

2 Add the broth, followed by the squash, salt, pepper, brown sugar, if using, and curry powder and stir to combine.

3 Close and lock the lid. Set the valve to Sealing. Press Cancel, then select High Pressure. Set the time to 10 minutes.

4 When the cooking cycle ends, press Cancel. Release pressure naturally, about 30 minutes.

5 Remove the lid. Use an immersion blender to puree the soup, or transfer the soup to a blender and puree it. Return the pureed soup to the inner pot.

6 Add the coconut milk to the soup and stir to incorporate it. Taste and adjust the seasoning, adding more salt, pepper, or sugar as needed. Serve hot, garnished with cilantro.

Curried Acorn Squash Soup will keep, in an airtight container in the refrigerator, for up to 3 days.

1 Press Sauté and select the middle temperature. Place the olive oil in the inner pot, wait about 1 minute for it to heat, then add the onion and fresh ginger. Cook with the lid off, stirring occasionally, until the onion softens slightly, about 5 minutes.

2 Add the broth, and use a wooden spoon or silicone spatula to scrape up the browned bits at the bottom of the inner pot. Add the squash, salt, pepper, and nutmeg and stir to combine.

3 Close and lock the lid. Set the valve to Sealing. Press Cancel, then select High Pressure. Set the time to 10 minutes.

4 When the cooking cycle ends, press Cancel. Release pressure naturally, about 30 minutes.

5 Remove the lid. Add the sriracha and ground ginger. Use an immersion blender to puree the soup, or transfer the soup to a blender and puree it. Return the pureed soup to the inner pot.

6 Add the heavy cream to the soup and stir to incorporate it. Taste and adjust the seasoning, adding more salt and pepper as needed. Serve hot, drizzled with olive oil and additional sriracha if you like.

Gingered Sriracha Squash Soup will keep, in an airtight container in the refrigerator, for up to 3 days.

Image on previous page.

36

Image on previous page. www.livingwellmagazine.net

December 2017

Maple-Sweetened French Toast Casserole

Whipped cream, for serving (optional)

Total time: 2 hours Active time: 5 minutes Yield: Serves 8

1 Whisk together the eggs in a large mixing bowl to combine.

Whisk in the milk, cream, maple syrup, vanilla extract, cinnamon, nutmeg, and salt. Add the bread to the bowl and use a rubber spatula to toss the mixture until the bread has absorbed the liquid.

Yes, this version of French toast does take longer than the traditional stovetop version, but there’s a big advantage: This recipe lets you just walk away and come back when it’s done.

Best of all, the complex sweetness of maple syrup—such a great match for French toast of all types—is baked right into this dish.

6 large eggs

3 Close and lock the lid. Set the valve to Venting. Attach the condensation collector. Press Slow Cook and use the Slow Cook or Adjust button to select the highest temperature (“More”). Use the − or + button to set the time to 2 hours.

3⁄4 cup whole milk 1⁄2 cup heavy (whipping) cream 3⁄4 cup pure maple syrup 1 tablespoon pure vanilla extract 1⁄2 teaspoon ground cinnamon, plus extra for garnish Pinch of ground nutmeg Pinch of salt 1 pound thin-crusted seedless Italian bread, torn into large bite-size chunks Nonstick cooking spray

2 Coat the bottom and side of the inner pot with nonstick cooking spray. Transfer the bread mixture to the inner pot, pouring any remaining liquid on top.

4 When the cooking time is finished, press Cancel and remove the lid. Serve hot, scooped into bowls and topped with a dollop of whipped cream and a sprinkling of cinnamon, if desired.

Maple-Sweetened French Toast Casserole is best served the day it is made, though leftover casserole can be kept, in an airtight container in the refrigerator, for up to 3 days and served chilled. (Like cold pizza, it has its devotees.)

www.livingwellmagazine.net

December 2017

37

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December 2017

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