Living Well Magazine February 2019 by Living.Well Magazine

FEBRUARY 2019

LIVING WELL MAGAZINE™

LOCAL ANIMAL SHELTER SAVES 16 GERMAN SHEPHERDS In 165-Dog Cruelty Case HEART DISEASE: The Risks of Untreated Sleep Apnea

3 MUST READ BOOKS If You Are Buying Or Selling A House

THE IMPORTANCE OF SELF-LOVE A WOMAN’S GUIDE TO CANNABIS

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Marijuana has been scientifically proven to have medical benefits...yet, continues to be surrounded by controversy.

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

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February 2019

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words from the editor and publisher:

We’re all working hard to achieve the health goals we set at the beginning of the year. There are seemingly infinite plans, regimes, strategies—you name it—that we are pitched as the next BIG thing that helps us make BIG changes. Whatever plan of attack you implemented as part of your resolution, keep with it. The momentum may be fading, the excitement of change may seem fleeting, but that feeling you will have when you look back on this year and realize goals were accomplished should keep you pushing forward. Keep working hard everyone! This month’s issue of the magazine takes on what some may believe is a controversial topic: use of marijuana products for medicinal purposes. Although you may not agree with its use, the science seems to be trending toward marijuana having several significant medicinal benefits that many of us should consider. All we ask is that readers put their preconceived notions about marijuana behind them, and jump into this issue with a willingness to learn about the new science and understanding supporting why the “grass” is potentially greener on the other side (of what you heard about marijuana when you were a child). Speaking of good for your health: We have a great article in this issue about the incredible Brandywine Valley SPCA and how it took on several German Shepards in need of shelter and love. We say it time and again: This place is doing great work for animals who only ask for love and affection in return. If you’re looking to continue in the holiday spirit of giving to nonprofits that make a difference, consider this one. Finally, we want to take a moment to advocate for Valentine’s Day. Every year, people let the holiday come and go—most believing its a manufactured holiday to encourage retail spending. Maybe it is. But maybe—particularly in this day and age—it makes more sense to embrace a holiday that promotes love and friendship. Don’t buy the chocolates or the flowers, but take the time this year to let your family and friends know how much you care about them. Maybe buy the chocolate. Much Love! —Enjoy & Share Everything! Diane Strauss

Meet Jazzy All she needs is love.

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Editor / Publisher 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

VOLUME 15 NUMBER 2

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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. 2018 Various Trademarks used By Permission of Their resPecTiVe owners

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Jazzy has experienced a lot of change in her short one year life, and she can’t wait to meet a family ready for forever. She’s as cute as her photo, and she has done great with other dogs in playgroups. Jazzy hopes for an adult home full of love and affection. (Brandywine Valley SPCA, 600 South Street, New Castle, DE 302-516-1000, www.bvspca.org) www.livingwellmagazine.net

February 2019

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February 2019

inside LOVE—A Practical Perspective Karen Verna Carlson

Understanding the Momentum of Thought Suzanne E. Eder

How To Eat Before, During, And After

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Red Curry Glazed Salmon Or Tofu With Coconut Brown Rice, And Wasabi Soy Slaw Recipe From Chef Andrew Thorne, The Executive Chef at Home Grown Cafe

Heart Disease: The Risks of Untreated Sleep Apnea Dr. Andrew Swiatowicz,D.D.S

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A Woman’s Guide to Cannabis Using Marijuana to Feel Better, Look Better, Sleep Better–and Get High Like a Lady Nikki Furrer

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LL M WE

It’s February – Recommit to Your Resolutions Liz Brown

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 their site to locate local buying options and or direct purchasing if not available in your area. Most books are available at Barnes & Noble or Amazon.com

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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February 2019

Where’s Valentino?

FYI Nearly 80 percent of cardiac events can be prevented, cardiovascular diseases continue to be a woman’s greatest health threat. The American Heart Association’s Go Red for Women® movement is the trusted, passionate, relevant force for change to end heart disease and stroke in women all over the world. For 15 years, Go Red for Women has provided a platform for women to come together, raise awareness, fund lifesaving research, advocate for change and improve the lives of all women everywhere. Prior to Go Red for Women, only 30 percent of women knew that heart disease was their greatest health threat. A decade after Go Red for Women launched, close to 56 percent of women recognized this fact, nearly a 90 percent increase in awareness. Source: American Heart Association

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Some studies have suggested that medical marijuana legalization might be associated with decreased prescription opioid use and overdose deaths, but researchers don't have enough evidence yet to confirm this finding. For example, one study found that Medicare Part D prescriptions filled for all opioids decreased in states with medical marijuana laws. Another study examined Medicaid prescription data and found that medical marijuana laws and adult-use marijuana laws were associated with lower opioid prescribing rates (5.88 percent and 6.88 percent lower)

Marijuana has been scientifically proven to have medical benefits...yet, continues to be surrounded by controversy. Medical marijuana can soothe nausea and increase appetite, quiet pain, soothe anxiety and even reduce epileptic seizures. Other research on the healing effects of cannabis is being examined. For example, research suggests that THC may be able to improve memory according to a 2016 study. More than half of the United States has legalized marijuana for medical use.

Scientific study of the chemicals in marijuana, called cannabinoids, has led to two FDAapproved medications that contain cannabinoid chemicals in pill form. Continued research may lead to more medications. www.livingwellmagazine.net

February 2019

How is bitcoin, a (virtual currency) becoming a major contributor to carbon emissions?

It’s hard to believe that bitcoin, the best known of a group of new “cryptocurrencies” that many believe to be the future of money, could be the final nail in the coffin causing irreversible climate change. But a recent study from University of Hawaii at Manoa, researchers found that “projected bitcoin usage, if it follows the rate of adoption of other broadly adopted technologies, could alone produce enough carbon dioxide (CO2) emissions to push warming above 2°C within less than three decades.” According to the Intergovernmental Panel on Climate Change (IPCC), we can only hope to avoid the most cataclysmic effects of global warming if we can limit the rise in average global temperature to 2°C. The reason bitcoin and other cryptocurrencies generate so much CO2 is that they require massive amounts of electricity, and our grid is still supplied primarily by fossil fuels. Bitcoin transactions are recorded and processed by dispersed individuals known as “miners” who group them together in blocks and add them to larger “chains” which serve as public ledgers of transactions. “The verification process by miners, who compete to decipher a computationally demanding proof-of-work in exchange for bitcoins, requires large amounts of electricity,” reports study co-author Randi Rollins. Rollins estimates that bitcoin transactions accounted for some 69 million metric tons of CO2 emission in 2017 alone—and expects bitcoin-related emissions to rise sharply in the near future as the payment technology is adopted by millions around the world. If society adopts bitcoin as quickly as it adopted previous wildly popular “technologies” (e.g. credit cards, dishwashers), increased electricity demands could overwhelm efforts to curtail greenhouse gas emissions. 8

“We cannot predict the future of Bitcoin, but if implemented at a rate even close to the slowest pace at which other technologies have been incorporated, it will spell very bad news for climate change and the people and species impacted by it,” says the study’s lead author Camilo Mora. “With the ever-growing devastation created by hazardous climate conditions, humanity is coming to terms with the fact that climate change is as real and personal as it can be,” she adds. “Clearly, any further development of cryptocurrencies should critically aim to reduce electricity demand, if the potentially devastating consequences of 2°C of global warming are to be avoided.” Critics of the report counter that the global electric power sector— not to mention computers and cryptocurrency “rigs”—are getting significantly more energy efficient every year. Also, bitcoin and other cryptocurrencies might not be as widely adopted as researchers assume. But isn’t it better we know now about the potential climate risks of bitcoin so we can work to direct the technology’s development in as environmentally friendly a way as possible? It certainly would be a shame to suffer the effects of runaway climate change after doing so much to lower our carbon footprints just because we neglected to hold cryptocurrencies to the same efficiency standards as the rest of the technologies we rely on. CONTACTS: Bitcoin, bitcoin.org; “Bitcoin emissions alone could push global warming above 2°C,” Nature Climate Change, https://www.nature.com/articles/ s41558-018-0321-8. 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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February 2019

HEART DISEASE: The Risks of Untreated Sleep Apnea Dr. Andrew Swiatowicz February is American Heart Month, a time to raise awareness about heart disease and how we can prevent it. Heart disease is the leading cause of mortality in America, responsible for over 25% of all deaths each year. If left untreated, heart disease can result in heart attack, stroke, aneurysm, and high blood pressure. Most people are aware of the main causes of heart disease, like a poor diet, sedentary lifestyle, high blood pressure, obesity, stress, and smoking. But many people are surprised to learn their sleep — or lack thereof — can have a huge impact on their heart, too. Obstructive Sleep Apnea (OSA) is associated with obesity, which is also a major risk factor for heart disease and stroke. Besides obesity contributing to sleep apnea, sleep deprivation caused by sleep apnea can, in an ongoing unhealthy cycle, lead to further obesity. In OSA the upper airway closes off because the muscles that hold it open lose tone the more weight, the more loss of tone and the more severe the sleep apnea. Each time the airway closes, there is a pause in breathing. What is Sleep Apnea? Sleep apnea is a medical sleep disorder in which a person has pauses in breathing, or shallow breathing during sleep. Obstructive sleep apnea (OSA) is the leading type of sleep apnea. Obstructive Sleep Apnea is caused by blockage of the upper respiratory airways in which either the throat muscles collapse, the tongue falls back into the airway, or enlarged tonsils and/or adenoids impede air flow. When your airway becomes cutoff, the brain has to wake itself to signal the respiratory system to kick back into gear. This often leads to breathing resuming with loud gasps, snorts, or body jerks that may wake you from your slumber and disrupt your sleep. When you are awaken multiple times through the night, your body and mind don’t get the rest they need to function, leaving you tired and drained during the daytime. How is sleep apnea related to heart disease? During an apnea event (pause in breathing) the oxygen levels in your blood drop significantly. When this happens your brain partially wakes from sleep to send signals to the nervous system to constrict the blood vessels (tighten up) in order to increase the flow of oxygen to your heart and brain. When your blood pressure increases at night to keep oxygen flowing to your heart and brain, it causes high blood pressure during sleep. Most people’s blood pressure drops ten to twenty percent during sleep, but many patients with sleep apnea show an increase in blood pressure of ten to twenty percent.

blood pressure only needs to be increased at night when you require extra respiratory effort to get oxygen, many people with sleep apnea end up with increased blood pressure at all times. High blood pressure is a major risk factor for heart disease, stroke, heart attack, and many other medical problems, and sleep apnea is a major risk for high blood pressure. Over 25 million Americans are affected by this condition of that number, 80 percent are unaware that they even have this disease. OSA can cause and worsen a host of other medical conditions, including diabetes, dementia. However, untreated OSA has the greatest impact on your heart and cardiovascular system. Here are some facts on OSA and heart disease are linked: ► 50% of people with OSA have high blood pressure. ► If untreated, OSA is 4x more likely to stop your blood pressure medications from working. ► You are 4 x more likely to develop atrial fibrillation (a leading cause of stroke). ► 70% of patients admitted to the hospital with coronary artery disease (hardening of the arteries) have OSA. ► Tachycardia (fast beating heart) is 3x more likely. ► There is a 58% increase in congestive heart failure. ► Women are more likely to develop heart disease (and develop it faster than men). As with most diseases, early detection is key. All of us including our children should be screened, tested, and treated for OSA early, before severe complications arise. OSA Treatment has been shown to improve other health conditions, reduce excessive daytime sleepiness, and enhance patients’ overall quality of life. Once a medical doctor confirms a diagnosis of OSA, you can talk about the treatment option that works best for you. CPAP, surgery, and weight loss are all potential options — but those can be costly, cumbersome, and sometimes financially prohibitive. One of the easiest treatment methods is using a simple set of retainers made for you by your dentist. I can’t tell you how many OSA patients I’ve helped with this tiny appliance! Take some time this February to show your heart some love. It may save your life. Dr. Andrew Swiatowicz is the owner of Delaware Dental Sleep Medicine. He has been treating patients with obstructive sleep apnea since he was in dental school. Dr. Swiatowicz is the only AADSM qualified dentist in the state of Delaware.

Unfortunately, the increased blood pressure experienced during sleep often begins to overlap into periods of wakefulness. Even though your www.livingwellmagazine.net

February 2019

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month for a chance to be entered to win some great gifts from our Holiday Gift Guide! Below Is The Answer To Last Month’s Where’s Valentino! In January, Valentino can be found on page 31, on the First State Floats ad! Valentino heard Floating was very Therapeutic and wanted to see for himself. Remember Valentino is always hiding in 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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February 2019

This is a nice healthy low-fat and low sodium dinner with great omega-3 fatty acids and whole grains. Experience good health benefits from the curry paste due to the spices and ginger in it . RED CURRY GLAZED SALMON OR TOFU WITH COCONUT BROWN RICE, AND WASABI SOY SLAW Step One: Coconut Brown Rice (prepare about an hour before dining) 1 cup brown rice 1 cup low fat coconut milk 1 1/2 cups water 1 tsp salt 4 scallions (greens part only) sliced In sauce pot place coconut milk, water, brown rice bring to a boil then reduce heat and cover Let simmer for 35 to 40 minutes till liquid is absorbed Allow to rest for 5 minutes with lid on Right before serving add scallions and mix with a fork Step two: Wasabi Soy Slaw 2 cups chinese cabbage julienned Âź head red cabbage julienned 1 each red apple of your choice julienned Â˝ cup fresh cilantro chopped 1 medium carrot julienned Mix all in a bowl and set aside until ready to serve Wasabi Soy Dressing 2 Tbsp mirin (rice wine) 1 Tbsp soy sauce (use tamari for gluten free) 2 tsp honey or agave nectar 2 tsp sesame oil 1-2 tsp wasabi paste Whisk all together and toss with slaw when ready to serve

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.

Step three: Glazed Salmon or Tofu Preheat your oven or broiler to 400* 4 5 oz salmon filet with or without skin (optional) 1 block of firm tofu Ingredients for glaze 1 tbsp Thai red curry 2 tsp light brown sugar 1 tsp soy sauce (use tamari for gluten free) 1 tsp chopped ginger 1 tsp fresh lemon grass (optional) 2 tsp fresh cilantro To make the glaze: blend all ingredients but the cilantro in blender until smooth Add the cilantro and pulse 2 to 3 times. Set aside Heat an oven-safe skillet. Add a teaspoon of olive oil. Sear the salmon on one side, then flip it over and add glaze. Place skillet in oven or broiler until your preferred temperature (medium recommended.) For tofu Coat all sides of the tofu in the glaze and place on a oiled sheet pan. Bake/ broil for 10 minutes Serve all components together, and enjoy!

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February 2019

Understanding the Momentum of Thought

Suzanne Eder

Years ago, I knew someone who would often say, after having experienced something unwanted in his life, “If it wasn’t for bad luck, I wouldn’t have any luck at all.” His comment would usually elicit a chuckle or two from whomever was listening, which of course encouraged him to keep saying it. I can distinctly remember thinking it was quite funny and laughing at it myself. That was before I understood, as I do now, the very real and very potent power of our beliefs, thoughts and words to create our personal reality, especially ones that are repeated often. In this particular friend’s case, as is true for many people who make self-deprecating comments, he viewed his bad luck as something he’d always experienced and therefore always would; in other words, he assumed that his past was feeding into his present and his present was feeding into his future, and that he could do little to change it. He assumed there was power in the seemingly continuous progression of linear time. Yet our true creative power, which was the subject of last month’s article (Welcome to Your Spacious NOW), is always NOW. Regardless of what we’ve experienced in the past, we can create fresh experiences, starting now, as we cultivate new perspectives and begin entertaining different thoughts. Here’s how I described it in last month’s article, using the example of wanting to experience greater financial abundance: “So you begin to consciously change the focus and direction of your thoughts away from lack and toward abundance, moment to moment. With practice, you get better and better. The new thoughts start to feel familiar, which means they’re gaining strength and stability. As they reach the level of expectation, their vibration is strong and stable enough to begin drawing more abundant outcomes from the spacious NOW into your lived experience. Does this practice of shifting beliefs and thoughts “take time”? Yes, within the framework of linear time that we’re in, it does. But the amount of time it takes has nothing to do with time itself, and everything to do with the strength and stability of the vibration you wish to hold in any moment. I’ll be the first to admit that changing the focus and direction of thoughts away from a current, unwanted experience toward one that’s desirable isn’t something that initially comes easily to most of us…” Does that last statement ring true for you? If so, you’re not alone. You probably understand that a shift in thinking is required in order to create a shift in experience, yet you sometimes – often? - find it difficult to make that shift. This was reflected back to me in a recent conversation I had with a dear friend, and our ensuing exchange on the subject became the prompt for this month’s article. She told me that she’d found herself saying something self-deprecating in a group meeting, as a way of bringing humor into the conversation, only to recognize later how badly that made her feel for several hours afterward. This friend is very wise and highly self-aware, so it certainly wasn’t the first time she’d considered how her words were affecting her experience. In our conversation, though, she was reflecting on how difficult it 12

seemed to change the direction of her thoughts, once she was “in” them. I’m guessing you’ve probably had the same experience. Your mind goes down a rabbit hole of unhelpful thoughts, and you know you should just stop thinking them, already, but somehow you can’t. So why IS it difficult to change the direction of your thoughts? After all, you understand how the vibration of your thoughts creates the energetic framework for your lived experiences – in other words, you grasp that you’re literally creating your personal reality through the way you think - so shouldn’t you just be able to stop the thoughts that are diminishing and start new ones that are empowering? The answer is no, and here – in one word – is the reason why: momentum. Because of repeated engagement with the diminishing thoughts, they have momentum in your spacious NOW. Their vibration is strong and stable, and they can, in effect, draw your focus to them with relative ease. So even when you’re holding an intention to think differently, the powerful momentum of these familiar thoughts can pull your attention to them, instead. The best analogy I have for this I can’t take credit for creating, but it’s one that has served me, and many of my clients and students, really well. It comes from Lola Jones, creator of Divine Openings. Here it is, in my words: Think of your diminishing thoughts as the blades of a fan that’s running on the highest speed setting. Your intention to disengage from those thoughts is the equivalent of turning off the fan. So that’s what you do, yet the blades continue spinning at high speed for a little while, slowing down almost imperceptibly at first but then, finally, becoming still – as long as you don’t turn the fan back on again. With respect to your diminishing thoughts, “turning the fan back on again” means engaging with them in any way, either by believing them to be true, debating their relative merits or trying strenuously to convince yourself they’re not true. (Remember, in the world of energy, what you focus on is what you activate, regardless of whether you like or dislike what you’re focused on.) This means your job becomes to stop engaging with them and, instead, to see them for what they are – spinning blades that are slowing down, or thoughts you used to believe that you no longer want to believe – and then to take a deep breath and focus elsewhere. And to keep practicing that in any moment you find your attention drawn to those familiar, yet unhelpful, thoughts. This is, by the way, why meditation is such a helpful practice on a path of personal transformation, because as you meditate, you learn how to step back from your thoughts – you learn to let them pass without engaging them – and return your attention to your intended point of focus for the meditation.

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February 2019

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So if you meditate regularly, you might find it helpful to think of this practice – the practice of not engaging with diminishing thoughts - as putting to good use, in your day-to-day life, the skill you’ve learned in meditation. It’s similar to the way doing biceps curls in the gym enables you to lift a heavier bag of groceries when you go shopping.

they may continue drawing your attention to them even though you’re intending a whole new way of thinking – and you’re not doing anything “wrong” if that happens.

Analogies aside, this is all about engagement. The thoughts you engage with are thoughts that remain active, and the thoughts that are active are the ones drawing further thoughts and experiences to you of a matching vibration or quality.

Remember the fan. Let the momentum of the old thoughts decrease naturally as you simply acknowledge them for what they are, take a breath (or two or three), and then turn on a different fan. Anchor your focus into something loving, supportive, funny, uplifting – or even, simply, neutral. Just don’t turn the old fan back on.

And let’s be clear that engagement includes analysis. One of the traps I see many self-aware people fall into, including myself, is the tendency to ask, “Why am I still thinking this?” And as we wrestle with all of the possible reasons why, we’re engaging with – keeping active – the very thought we wish to let go of. Another common response to unhelpful thoughts is what I call the pasteover – immediately trying to eliminate an unhelpful thought by putting a shiny, new, helpful thought on top of it – which is equally ineffective.

Don’t use this as yet another reason to find fault with yourself.

And if you do? Just turn it back off again. You don’t need to be perfect at this, just…persistent. Lovingly, lightly and – if you can pull it off – laughingly persistent. A light touch creates much greater ease with all of this than a heavy-handed, overly serious focus. Be kind to yourself, in this and in all things. You’re doing beautifully.

Next month I’ll delve more into the nuances of those dynamics and how to move through them. What I want to leave you with now is the need to be kind and compassionate with yourself as you make the shift from automatically engaging with diminishing perspectives to consciously embracing ones that are supportive and empowering. Depending on how much momentum your current thoughts have,

Dr. S. Rosenthal Doctor of chiropractic Award Winning Columnist

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.

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February 2019

Images on this page courtesy of the Atlanta Humane Society

humans + pets

Local Animal Shelter Saves 16 German Shepherds in 165-Dog Cruelty Case A neglect case involving 165 German Shepherds exposed horrific living conditions for dogs being housed on a property in a rural area of Southeast Georgia. Helping these dogs required collaboration across dozens of organizations, including the Brandywine Valley SPCA (BVSPCA). On Thursday, January 3, the Atlanta Humane Society’s Animal Cruelty Unit responded to a neglect case involving 165 German Shepherd Dogs on a property in Metter, Georgia. The dogs, ranging in age and health status, were found living in extremely neglectful conditions. They were housed in livestock pens with thick muck and minimal access to food and water. The owner of the property was arrested and faces animal cruelty charges. Fortunately all of the dogs were surrendered into the care of the Atlanta Humane Society. Atlanta Humane quickly marshalled their partners to assist, including the Brandywine Valley SPCA. “One look at the photos of the scene, and we knew right away we had to help,” said Adam Lamb, BVSPCA CEO. “Not only do we have experience with large intakes, our growing behavior program made us uniquely qualified to assist in this case.” The Rescue Mission The BVSPCA deployed a team to the Candler County property, joining dozens of shelters and rescue groups ready to step up for these dogs. The team arrived on Sunday morning to see a line of vehicles waiting to pull dogs to safety. That was the heartwarming part. As they got closer, the conditions were hard to bear, and the dogs were clearly terrified of so many humans trying to secure them as safely as possible. The BVSPCA team removed 16 dogs and traveled with them overnight to arrive at the West Chester Campus early Monday morning. After 24 hours of straight travel, the team finally had the dogs to the first step in getting a better life. Assessing the Dogs The dogs ranged in age from about one year old to three years old. Many were caked in dried muck with a foul odor, just one sign of the terrible life they were leaving behind. Some were underweight, others had fresh or partially healed wounds, and some bore the scars of what was likely a long period of neglect. All were frightened, but remarkably, none were defensive. They seemed to have little understanding of humans. That morning the BVSPCA completed medical exams so the dogs could begin receiving the medical and grooming care they so desperately needed. Each dog received an individual evaluation to determine the most appropriate next steps to assist in their recovery and, ultimately, placement with forever families. Taking on a dog from what was likely a puppy mill is no small project. Not only does the dog need to learn to trust humans, every single experience is new – from living inside, to hearing appliances, to walking up stairs, to wearing a leash. Despite the challenge, many people from the community came forward to help these dogs.

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February 2019

Finding Suitable Placements The BVSPCA’s placement requirement was families experienced with the breed and/or undersocialized dogs. As of the publication date, twelve of the dogs are either in a foster home or with a forever family. The families have all been reporting significant progress in trust and bonding. The first dog adopted was Dohanna. She went home with a kind person who lost her German Shepherd about six months ago and wasn’t sure she was ready for another, until she saw this rescue story. She welcomed the dog she now calls Brandy, a name the BVSPCA couldn’t help but love. Brandy’s adopter Diane reports, “She is doing beyond great. I never imagined the scared girl who I could barely get to let me get a leash on her the first night is this nosey pup that is my shadow. She’s great with my small blind pom mix, trying to romp a bit with her the last two days when we are outside.” The family who adopted Lee renamed him Atlas. “[Atlas] is perfect. We love him so much. He’s very shy but so gentle and so sweet.” One of the adopted dogs even has his own Instagram page, @zeke_ gs_rescue. “I now let the hoo-mans pet me and give me love. I’m even looking them in the eye and am not tucking my tail. I’m not even scared anymore.” Zeke has a female German Shepherd named Raven in the home showing him the ropes. Four of the dogs remain in the BVSPCA’s care at the Animal Rescue Center (ARC). The BVSPCA recently purchased the 11,500 square foot facility in Georgetown specifically for the purpose of helping animals needing more support to be ready for adoption. A BVSPCA team works with the German Shepherds daily on socialization, handling and enrichment. The hope is for those dogs to soon be ready for foster or forever placements. The Journey Continues It’s a long journey for each of these dogs, but each day they live without a hunger or fear they make amazing progress. With the continued socialization and care required to rehabilitate these dogs, the BVSPCA asks for donations from the community at: bvspca.org/ form/gsd.html. Follow the BVSPCA on social media for updates on these special dogs: @Brandywine SPCA on Facebook, Instagram and Twitter.

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HANDS ON HEALTH ANN WILKINSON 302.275.4198 HANDSONHEALTHDE.COM

Celebrating

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About the book: A woman’s handbook to demystifying the world of weed, whether it’s being used for pain relief, a moment of calm, or a fit of giggles. Women of all ages are using cannabis to feel and look better. For rookies and experienced marijuana users alike, this lively, information-filled book is just the supportive guide you need to find the right dose to relieve anxiety, depression, and inflammation, and mitigate the onset of dementia and other signs of aging. Plus boost moods, ease aches, even lose weight, and get restful sleep. And a dose just for fun? Well, that works, too! Here’s how to navigate the typical dispensary, with its overwhelming options of concentrates, edibles, vape pens, and tinctures. Understand the amazing health-giving compounds found in cannabis—THC, CBD, terpenes, and more—and how to use topicals to reduce pain and give your skin a healthy glow. There’s even advice on how not to get high but still reap all the amazing health benefits.

A Woman's Guide to Cannabis Using Marijuana to Feel Better, Look Better, Sleep Better–and Get High Like a Lady By Nikki Furrer ABOUT THE AUTHOR: Nikki Furrer runs one of the 12 cannabis cultivation centers in Illinois, where she develops strains and products for women, and the medicine that is most effective for women’s conditions. She has worked as a bud tender and grower in Denver, standing behind the counter with every product on the Colorado medical market, helping patients find the best medicine for them. Her oils, edibles and topicals are the most popular cannabis products in Illinois, and stocked in more dispensaries than any other cultivator. She compares her experience of wholesaling cannabis (from packaging design, to sending free and review samples, to offering tips for hand-selling, to pushing the backlist) to the role of publishers and sales reps who worked with her when she was a founder and manager of Puddin’Head books in St. Louis. She currently lives in both Chicago, IL and St. Louis, MO.

Plus over twenty recipes, from edibles like Classic Pot Brownies and Netflix and Chill Caramels to self-care products like Radiant Glow Serum and Happy Body Bar.

Topicals Reduce Pain and Increase Beauty Cannabis improves our appearance by reducing pain, anxiety, and stress, not to mention improving beauty sleep, which makes us look relaxed and happy. We also get amazing benefits when we apply cannabis directly to the skin. Cannabis-infused creams, lotions, and oils have powerful antiaging benefits in addition to relieving serious skin conditions like eczema, acne, and psoriasis. Healthy skin needs antioxidants; vitamins A, C, and E; and omega-3 and omega-6 fatty acids. Cannabis is loaded with all of them. Marijuana is anti-inflammatory and antifungal, and clinical research has shown that antioxidants in marijuana support lipid production, which regulates the oil in skin and controls acne and dry patches. The skin, hair follicles, sweat glands, and sebaceous glands have receptors for cannabinoids and terpenes to lock into and work their magic. Creams and lotions won’t get us high (because the THC absorbed by the skin does not enter the bloodstream), but they will give us the best skin we’ve ever had. Dispensaries now have small selections of cannabis-infused creams, but these creams are formulated for pain, not great skin. Someday soon, cannabis producers and beauty experts will get together and create fabulous moisturizers and eye creams for various skin types in pretty packaging that we just pick up at the dispensary, but until that day, we have to make our own. The good news is that it is very easy to whip up luxurious beauty treatments at home, with just a couple of ingredients.

Guidelines for Great Topicals • Pain relief topicals require more cannabis than beauty treatments do. Cover Design: Becky Terhune Cover Illustration: Lisel Ashlock Printed with permission Workman Publishing Available at Barnes & Noble and Amazon.com 16

• Cannabis for skin doesn’t need to be decarboxylated. The anti-inflammatory properties of THCA and CBDA are just as beneficial in skin creams and oils as THC and CBD. In the dispensary, look for creams and lotions that have a full range of cannabinoids, including THC, CBD, THCA, and CBDA. — continued on next page www.livingwellmagazine.net

February 2019

— continued from previous page

• The recipes in this book are for cannabis flower, but it is very easy to substitute cannabis concentrate in topicals. Here’s the trick. Melt the concentrate in the oven at 250 degrees Fahrenheit for 20 minutes. During the last few minutes, melt the rest of your ingredients in the microwave. Then, stir the melted concentrate into the melted ingredients and continue the steps of the recipe. This is the only way I make topicals now. When the dispensary has a sale on wax, shatter, or live resin, I stock up. When I need to make a pain cream or replace an empty bottle of moisturizing oil, I grab one of the cheap grams of concentrate and melt it. • DIY topicals do not require any special equipment beyond a collection of mason jars and pretty bottles and containers to store oils, serums, salves, and creams. Oils work well in 1- and 2-ounce bottles with dropper tops or sprayers for a fine-mist application. I pick up pretty, colorful glass bottles and jars at flea markets, garage sales, Goodwill, and big box stores. Look online for spray bottles and lip balm tubes. • I love scented lotions, but my skin does not. If you have a collection of essential oils and scents, get them out and play with your topical oils, creams, and lotions. If you don’t, or you prefer fragrance-free skin products, skip the scents. The scent of cannabis usually does not come through in topicals—the butters and oils do a good job of covering it up. • Sephora and Whole Foods have lots of hemp oil products. This is great because hemp seed oil is wonderfully moisturizing. But cannabinoids and terpenes are only in cannabis, not hemp. Skin treatments with cannabis can relieve pain, soothe aches and sore muscles, reduce inflammation, and heal severe skin conditions. Topicals made from marijuana can only be sold in dispensaries, not online, so they’re harder to get—but worth it. • Emu oil helps cannabinoids sink into the skin and get to work. Emu oil is the darling of the marijuana topical world. The claim is that emu oil penetrates the layers of the skin more than other oils, which, in theory, would carry more cannabinoids through the skin and directly to the receptors of the endocannabinoid system. I don’t know if this is true, but when I make creams and oils with emu oil, my skin looks amazing, so I keep using it. • Make sure to use fresh oils and add drops of vitamin E to every topical recipe. Vitamin E adds shelf life to topicals so they don’t go rancid. • Beware of coconut oil, particularly on your face. I tried it, thinking it would make my skin look better. Within a week my nose was one giant clogged pore, and my cheeks were covered in flaming red, painful acne. Eventually, I tried a new concoction: high-CBD CO2 oil stirred into warmed argan oil. I rubbed a dropperful of infused oil into my palms and coated my face, neck, and hands with it. Immediately, I felt like Cleopatra. My skin felt perfectly balanced for the first time in my life. The next day, my face felt fixed. Clear pores, no redness, and all the acne dried up and disappeared in a week. Argan oil is my magic oil, so I use it in everything. I combine it with beeswax for lip balm and whip it with shea butter for creams. If you find your own magic oil, stick with it. • Topicals are made from natural butters and oils, and some are better for our skin than others. Comedogenic means pore clogging, while noncomedogenic means pore clearing. There is a comedogenic rating system for oils on a scale of zero to five. Zero means the oil won’t clog pores, even for oily skin. A rating of five means the oil will clog pores for every skin type. Oils with ratings of two, three, and four will clog pores for some skin types. I have sensitive, oily skin that breaks out at anything, so I stick to level zero or one oils. Most skin types are just fine with level two oils, and very dry skin can handle level four without

breaking out. When I make topicals for friends, I use the comedogenic rating scale to choose the right butters and oils for their skin types and body parts. I use level three or four oils in foot creams and foot oils. My elbows turn into Brillo pads in winter, so I make a custom-blended coconut oil to soften them up. Go low on the scale for summer face moisturizers, acne, and oily skin.

Ways to Take Cannabis Medicine Just a few short years ago, dispensaries offered marijuana flower and poorly made marijuana-infused candy. That was pretty much it. But now, we can buy transdermal patches, mouth sprays, and suppositories in dispensaries. Cannabis medicine makers are constantly developing new products, and they’re focused on making medicine that not only gets us high, but also makes us feel better. Remember that a psychoactive high depends on the amount of THC in a single dose, but the high also depends on how we consume that THC. We can eat, smoke, vape, or rub into our skin 10 milligrams of THC, but the effects and the highs will be different for each. Smoking 10 milligrams of THC gets us really high. Eating 10 milligrams is a mild high, and 10 milligrams of hand cream won’t get us high at all. Mode of administration is the unsexy term for how medicine enters the body. Inhaling marijuana is one mode of administration. Eating it is another. But we can also consume marijuana with a sublingual, rectal, transdermal, or topical application. Each one has its own benefits, onset, and duration of effect. Some are more effective than others, and some are more fun. But it’s important to know them so you know which mode of administration is best for you. A cannabis-infused cream isn’t going to touch anxiety, and a 50-milligram suppository is too much THC and will increase anxiety. Inhaling is the most well-known way to consume cannabis, and one of the most popular. Smoking or vaping marijuana has the fastest onset of effects, which means we get high quickly—usually within about fifteen minutes—and it can last from two to four hours. It also means we can easily control how high we get. When marijuana is inhaled, about 10 to 15 percent of the THC, CBD, and other medicinal compounds are absorbed and used by the body. Because inhalation avoids the digestive system, it is especially effective for anyone dealing with nausea or digestion issues. We inhale by either smoking or vaping, and we can smoke or vape cannabis flowers as well as cannabis concentrates. Recommended for anyone who wants to feel the effects quickly and control the intensity of the high. Edibles are a popular method of consuming cannabis, because while not everyone likes to smoke, just about everyone likes to eat. When cannabinoids pass through the digestive system, they are released into the bloodstream and lock into receptors in the endocannabinoid system; we feel high, but not right away. It can take an hour or two for the THC in a brownie to produce a euphoric effect, but that effect will last much longer than the effects of inhaling. On average, an edible dose lasts twice as long as an inhaled dose, so the high can last from four to eight hours. It’s not easy to adjust the dose of an edible because it takes so long for them to begin working, so it’s important to remember to start low and take it slow. If you have never tried a marijuana edible before, start with 5 to 10 milligrams of THC. Don’t take more until you know how 5 to 10 milligrams affects you.

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— continued on next page February 2019

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Eating an edible has a bit more bioavailability than inhalation; around 20 percent of the medicine will be absorbed and used by the body. There is no difference between 10 milligrams of THC in a cookie and 10 milligrams of THC in a gummy. Eat the one that tastes good to you. Recommended for anyone looking for a longer effect and who can wait an hour or two before effects are felt. Edibles include capsules, food, and drinks. Sublinguals are marijuana in liquid form that are absorbed by placing a few drops under the tongue. When cannabis is absorbed in the mouth rather than swallowed, the body absorbs more of the milligrams because the digestive system doesn’t get involved. Cannabinoids that are absorbed in the mouth don’t pass through the liver as edibles do. The liver reduces the number of milligrams that get into the bloodstream and get us high. Almost 50 percent of the cannabinoids in a sublingual are absorbed by the body. A sublingual application will take ten to twenty minutes for effects to be felt, and effects continue to rise for about four hours until a peak is reached, which means pain relief lasts for hours. It’s also a great mode of administration for anyone who has trouble swallowing. When my brother is in the middle of a seizure, it’s a sublingual application that I reach for, either a tincture or a spray. Recommended for nonsmokers, anyone with digestive issues, or anyone who can’t wait for an edible to work. Sublingual products are oils, tinctures, hard candy, mints, lozenges, and breath sprays. Anything that goes in the mouth but isn’t swallowed. Rectal applications are cannabis-infused suppositories. They are the most efficient way to consume marijuana. As the suppository melts—it is most often made of cocoa butter—the cannabinoids are absorbed by veins in the rectum and quickly enter the bloodstream, which means the effects are felt much faster than with an edible. And because the marijuana doesn’t pass through the stomach and liver, cannabinoids are not wasted on the first-pass digestion, which means more marijuana is available for the body. Fifty to seventy percent of the cannabinoids in a suppository are absorbed and used by the body, and the effects of a marijuana suppository are felt for four to eight hours. The best thing about a marijuana-infused suppository is that the high is much milder than with any other method of consuming marijuana. Eating 50 milligrams of THC might send you into a 12-hour power nap, but a 50-milligram suppository is simply relaxing. Recommended for anyone with digestive issues or a lot of pain. For now,

suppositories are only available in a few states. But you can easily make them yourself, in whatever dose you prefer (see page 190 for the recipe). Transdermal application means that cannabis enters the bloodstream through the skin. Transdermal patches, similar to nicotine or opioid patches, allow cannabinoids to sink through the skin and into the bloodstream and we get high. Very high, as I discovered when I applied my first patch to my arm. It sent me on a dog walk that lasted for hours because I couldn’t find my way home. After that, I began recommending for patients to cut the patches in half. The next time I tried a patch, I had a throbbing broken toe, and it almost immediately eliminated the pain and kept it at bay all day. Transdermal patches are calorie-free, the effects kick in quickly—faster than with edibles but not as fast as with smoking/vaping—and last for six to eight hours. Recommended for anyone who needs a strong dose that lasts a long time. We can’t make transdermal patches at home; we have to buy them in a medical or recreational dispensary. They are available in THC, CBD, THC/CBD, and other options, so you can find the cannabinoids that work for you. Topicals are applied to the skin but do not enter the bloodstream, so we don’t get high. Instead, cannabinoids and terpenes lock into the endocannabinoid system receptors that are located in the skin. Considering how effective cannabis is at healing the rest of our bodies, we shouldn’t be surprised at the miraculous things it does for our complexion. Creams, lotions, and oils infused with cannabis relieve pain and inflammation without a psychoactive high. Pain relief can be felt within an hour of applying a topical and can last for several hours. Arthritis responds wonderfully to marijuana topicals, since the cannabinoids and terpenes reduce both inflammation and pain. Sore muscles and nerve pain are also reduced with cannabis creams. Topicals work for more than just acne, psoriasis, dermatitis, and eczema. Rubbing marijuana oil on your temples can help relieve a headache. We aren’t as concerned about the number of milligrams per dose in topicals, because there is no high. Recommended for localized muscle pain, arthritis, and other inflammation issues. Topical products include skin creams, lotions, salves, and balms. Topicals usually either improve the condition of the skin itself or relieve pain. THCA and CBDA are just as effective, if not more so, at reducing inflammation and relieving pain, so look for topicals that contain a whole range of cannabinoids, not just THC. Patients report anywhere from one to four hours of pain relief from topical applications.

“Helping you change your world, one breath at a time”

Cell: 302.383.5500 Email: ellynh@rcn.com

YOGA for STRONG BONE Thurs 11am and 6 pm Ellyn Stanek Hutton bsn, rn, lmt & certified holistic nurse mind/body skills facilitator pregnancy yoga certified in yoga for osteoporosis 18

KUNDALINI YOGA Sundays at 3:30

Putting an end to osteoporosis... one class at a time.

Location: Fit Studio 62 Rockford Road Go to: www.wellnesswithinbe.com To Register for classes, updates and more info. www.livingwellmagazine.net

February 2019

Common Obstacles that Hold Us Back 1. I feel overwhelmed. Overwhelmed is the feeling that comes from too much to do and not enough time to do it. Usually this feeling stops us in our tracks before we even get started. Unfortunately, many times we just give up to relieve the stress. The good news is there are several ways to overcome the feeling of overwhelmed. The first step is to make a list and break it into three categories. The three categories are: “must do today”, “need to do this week”, and “when I have time”. The next step is to look at the items on each list and evaluate how important they are. If we are always dealing with things that seem urgent but not necessarily important, we can be busy without being productive. 2. I’ll do it later. Psychologist and author Tim Pychyl in his book, Solving the Procrastination Puzzle, advises to “Just Get Started.” He notes that if people simply started a task and told themselves

3. I don’t have support of my family or friends. This is a common feeling and many times it is true. Those around you might feel threatened by change or maybe you are trying to make them change too and they are not ready or willing. The best way to work through this is to ask for support but also realize you might need to find support outside of your current circle of family and friends. Find a group, a class or a professional who can support you when you feel challenged by your goals. This could be in person or virtual support. 4. I feel deprived. Feeling deprived is a common feeling when we give up something. Often diets and other habit changes stir up emotions of sadness or loss when we must stay away from foods or habits that helped calm us down in the past. The key is to find new ways to reward yourself and relieve stress. A journal can be a great tool to write down how you feel and to also write why your goals are important to you. Talking with an empathetic friend, a support group or professional are always helpful to give you perspective and help you through the hard times. 5. I can’t do it. Yes, you can! And yes, it’s hard but not impossible. But maybe the initial goal was too big and it needs to be broken into smaller steps or maybe you need more support. Or maybe your thoughts are holding you back and you need a fresh perspective. Change is not linear and often we have to fail a few times to find the right way to succeed. One (or 2 or 3) lapse is not a reason to throw in the towel. Recommit, learn from what works and what does not and get started again. You are worth it!

Liz Brown PCC, CWC, CACP, CPRC is a certified Life Coach with specialty certifications in Wellness, ADHD and Recovery. She is owner of Be Well Life Coaching LLC in Centerville, Delaware. Over the past decade, Liz has helped hundreds of clients create positive sustainable changes in their personal and professional lives. In addition, she is a certified yoga instructor and uses a mindful approach to help her coaching clients turn challenges into opportunities. Liz offers individual coaching and workshops and can be reached at liz@bewelllifecoaching.com or (302)584-5521. Visit www. bewelllifecoaching.com for more information. www.livingwellmagazine.net

LIVIN G. TRIED &

TRUE™ AWARD

AGAZIN ™ E

As we begin the month of February, it’s a good time to check in and see how you are progressing on your New Year’s Resolutions set at the start of 2019. Weight loss, career change, better finances or relationships, healthier habits and decluttering are some of the most common goals and are excellent ways to start the year on a positive note. Hopefully you are well on your way to achieving what you set out to do. Statistics are not on your side though, almost 80% of resolutions are abandoned by the first week of February. Not great odds, but if you find yourself slipping, don’t give up! This is the ideal time to recommit and focus on what is important to you. Last month, we talked about 9 ways to succeed with your resolutions. This month, let’s look at 5 common obstacles that may be in your way and how to get past the struggles they are causing.

LWM TRENDS

they would work for 5 minutes, they would usually keep going. If your New Year’s Resolution was to declutter and you are stuck, commit 5 minutes to clean out a drawer or a part of a cluttered table. Or if you are looking for a new career, take 5 minutes and start your resume. The theory is that once you start you will keep going. Even if you don’t, you will be chipping away at your goal.

LL M WE

It’s February – Recommit to Your Resolutions

H. Hemp Magic Soothing Balm Features menthol,camphor, arnica and numerous other all natural ingredients infused with 200mg of US grown, full spectrum, whole-plant hemp cannabinoids to maximize relief. From the editor: During the holidays we received several CBD products to try and review. Many of which appeared in our holiday gift guides. Out of all of the salves we received touting to relieve pain, the H. Hemp Company’s Magic Soothing Balm proved to be the salve that actually did the job. Following an application to the affected pain area, it is successful in reducing the pain so much so that at times it almost seemed to be erased for long periods of time. Highly Recommended! hhemp.com

Instant ECG on demand Simply place your fingers on the watch case and in 20 seconds it will record an electrocardiogram. The world’s first analog watch to record a medical-grade electrocardiogram detects and notifies you of a possible heart rhythm disorder. Honored with a CES 2019 Innovation Award. Available in Spring 2019 Atrial fibrillation, a frequent & underdiagnosed condition AFib is the most common heart rhythm disorder, it can lead to heart failure and it is a major risk for stroke. Normally, when your heart contracts it completely drains the blood, but when it contracts irregularly, some blood can stagnate, which can lead to blood clots and strokes. Some people who have AFib don’t know they have it and don’t have any symptoms. Others may experience palpitations or shortness of breath. www.withings.com

February 2019

How To Eat Before, During, And After A Sports Competition For an athlete to reach his or her full potential, proper nutrition is essential. The right fuel at the right time—before, during, and after a competitive event—not only ensures sustainable peak performance but also helps with injury prevention and recovery. As a former amateur athlete and a father who watches his daughter endure the intensity of competitive volleyball, I have developed a great appreciation for the power of food (both positive and negative). Many factors such as the type of sport, timing during the day, age, gender, weather conditions, intensity, and even a person’s response to stress can come into play. This article will focus on sports nutrition geared for the timing around and during an event. I will cover general recommendations for most athletes. If you are unsure about your nutritional needs, please consult your chiropractor or other health care professional. To provide greater detail, I will coverage fluid intake in my next article. For the day of an event (and every day if possible), foods should be whole, fresh, and unprocessed. Keep your foods REAL as much as you can. Strive for organic (when available), local, and seasonal. Mix in a variety of natural colors. If you eat animal sources, go for lean meats that are range-fed. Wild fish is best. Fill your diet with fruits, vegetables, nuts, and seeds (raw is preferable), and whole grains (limit or avoid if sensitive). Here are the nutritional basics to keep in mind: foods are comprised of carbohydrates or “carbs” (sugars and starch), proteins, and fats. All are important, but at varying proportions depending on event timing. Good carbs are derived from fruits, vegetables, and grains. Healthy protein is found in nuts, seeds, egg whites, some dairy, beans, some meats, and fish. Healthy fat sources are mainly olive oil, fatty fish, raw nuts, and avocados. Before moving on, I would like to share a few examples of foods that are detrimental to optimum sports performance which should be avoided or greatly limited: Carbohydrates: candy, anything with high fructose corn syrup or much added sugars, white or refined grains, and undiluted fruit juices. Proteins: processed meats (salami, hot dogs, etc.), grilled, barbequed or fried meats, red meat, high gluten wheat, or GMO (genetically modified) soybeans. Fats: hydrogenated/trans fats (margarine or shortening), fried foods, and highly saturated animal fats (including dairy cream). One Week Before The Event Days Before

Carbs

Protein

Pct%

5-4

50-55

15-20

25-30

3-2

12-15

day before

70-75

12-15

10-15

This is the time to build up your energy reserves (carbohydrate-loading). The type of energy you want to store is called glycogen, which is a form of glucose that is stored mainly in your liver and muscles. It is used as a source of quick energy. The below chart illustrates how you want to proportion your food starting on the sixth day prior to the event: Let’s run through an example using a person who weighs 132 pounds eating a 3000 kcal diet. If it’s day two prior to the event, they would be consuming 70 percent of their diet from carbohydrates. Based on this person’s size, it would be desirable to eat about 525-600 grams of carbs per day (you can use 4.5 grams of carbs per pound to calculate the amount needed for carbohydrate-loading). Considering that a banana contains about 24 grams of carbs, a half cup of sweet potato has 24, and one cup of cooked whole grain pasta has 37, you can get a good idea how to plan your meals and snacks. Sure, you can load up on carbs from ice cream, donuts, and potato chips, but such carbs prove to be counterproductive and hurt your performance and level of endurance. The Day Of The Event Eating correctly on this day is important to prevent weakness and fatigue, improve endurance, minimize low blood sugar, prevent hunger, and avoid distress in your stomach and intestines. Please use the following chart for the hours leading up to your event: Hours before

Carbs (Grams/lb Proteins of body weight

Fats

4-5 hours (as a 1-1.5 meal)

Moderate

Low

2 hours (as a 1/2-1 snack)

Moderate

Low

½ to 1 hour 1/2 (another snack)

Low

Adjustments should be made based on your size keeping in mind that you want to remain comfortable (no bloating, stuffed-feeling, etc.). Examples of good event-day carbs are fruits such as bananas and berries, sports bars, and toast. Be careful to limit or avoid high-fiber and high-fat foods on event day. Also, avoid pure sugar, syrup, honey, and fruit juice. During The Event This gets trickier depending on the event and schedule. A typical volleyball tournament day has three matches with two to three sets in each. There is usually a break between at least one of the matches where nutrition can be taken in. It is a good time to replenish with carbs and fluids. I like to use berries, bananas, and energy bars. Smoothies work well and provide both the carbs and fluids and are easy to digest.

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February 2019

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After The Event It is good to eat within 15-30 minutes following the event and continue one small meal per hour for about 4 hours. This is vital to restock depleted glycogen stores, rebuild muscle and repair injured tissue and improve your performance if involved in multi-day events.

Food

Grams of Protein

3 oz. Chicken breast

26 grams

Use the chart below as a general guideline (adjusting for size) for immediately following the event:

8.2 oz. Greek yogurt

10-15 grams

1 egg

6 grams

“Window of Recovery”

½ cup canned beans

7 grams

½ cup hummus

6 grams

15 Mins-30 Mins

30 Mins-60 Mins

Carbohydrates

20-40 grams

1 oz. almonds

6 grams

Protein

6-20 grams

3 oz. Salmon

20 grams

Calories

120-240

The chart below is to guide the athlete for each hour of feeding following the event (for four hours total). It uses the formula that one should consume .8 to 1.2 grams of carbs per kilogram body weight per hour and .2 to .5 grams of protein per kilogram of body weight per hour.

Body Weight Carbs (.8 to 1.2 g/kg/ hour) 100 pounds (36 kg)

54g/hr

150 pounds 82g/hr (68 kg)

Carbs Range Protein Range (.2 to .5 g/kg/ hour)

36-68g /hr

9-23g/hr

54-102g /hr 14-34g/hr

Now that you have the numbers, times and concept, I would like to share two last charts to give you sample menu items.

Food

Grams of Carbohydrates

1 medium bagel

50 grams

Slice of bread

12-25 grams

½ cup pasta

15-20 grams

½ cup peas

10 grams

1 cup strawberries

15 grams

1 tbs. jelly/jam

15 grams

15 tortilla chips

20 grams

As an example for the first meal on the day of the event for a 100-pound athlete, the meal would require at least 100 grams of carbohydrates, moderate protein and low fat. One appropriate meal would contain one bagel (50 grams carbs, 10 grams protein, 1.5 gram fat), jelly (20 grams carbs), one egg (6 grams protein, 5 grams fat), one cup sliced strawberries (15 grams carbs, 1 gram protein, ½ gram fat), and an apple (25 grams carbs, ½ gram protein). By mixing science with a bit of experimentation, you can better achieve your athletic potential. Keep note of what makes you feel good, energetic, and ready to go. Also, note what makes you feel sluggish, tired, and unmotivated. Be patient and take time to figure it out. Once you get the formula right, you will be able to perform at your absolute best and more easily endure your event to the final second.

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

February 2019

The Importance of Self-Love

Dianna Palimere, PhD, LCSW

“Self-love is an action not a state of feeling good.” �Deborah Khoshaba We know that in order to truly love others, we first have to learn how to truly love ourselves. Self-love impacts every aspect of how we relate to ourselves and to the world around us. It impacts how we see ourselves and how we imagine others see us. Our relationship with ourselves impacts all facets of our daily lives, including the day-today choices we make and the people we choose to interact with as family, friends and/or lovers. Much like any other loving relationship, it requires time, effort and a mindful practice. What is self-love? There are some that will use the terms self-care, self-compassion and self-love interchangeably. In both my professional and personal experiences, I have seen people engage in a regular self-care regimen, who have not mastered self-love. Similarly, I’ve seen people who are able to conquer self-criticism and live their lives with more selfcompassion, and yet continue to lack self-love. It’s my belief that selflove includes the ability to care for oneself and have compassion; as well as many other attributes of “love.” This includes: affection, attachment, devotion, benevolence, passion, kindness, charity, humanity, relationship, acceptance, interest and goodwill. I’m talking about love with a capital L. This kind of love is mature, realistic, patient and without conditions. Self-love requires mindful awareness of our thoughts and feelings; our needs versus wants. It includes a self-care regimen that focuses on nutrition, movement/exercise, adequate rest/sleep, intimacy; and healthy, positive relationships with others. Self-love requires healthy boundaries, including knowing when you need to say ‘no’ to people or activities, in order for you to be able to maintain what’s best for mental and physical health. It requires healthy boundaries to limit influence from those who bring stress and negativity into your life. Self-love does require accountability for ones mistakes, but it incorporates selfforgiveness, which enables us to learn and grow from those mistakes. Self-love requires that we accept ourselves for who we are (human and imperfect) and still see ourselves as worthy of being loved. Our selfworth is not contingent on others expectations or approval. When you love yourself, you don’t allow yourself or others to treat you with disrespect. You are no longer willing to accept negative self-talk, which only serves to mentally and emotionally beat you down with unhelpful critical thoughts and judgement. When you have a deep, abiding love for yourself, you are fiercely protective of your mind, body and spirit. You are thoughtful about eating healthy foods and being good to your body. You are mindful of getting enough exercise, sleep and relaxation, so that your body can function at its best. When you’re standing confidently in a place of self-love, you have the energy to engage purposely and mindfully with others. Moreover, you set limits with people or places that deplete or harm you physically, emotionally and/or spiritually.

What self-love is not… Someone who has honed the skills and practices of self-love is able to be accepting and compassionate with themselves, as well as others. They’re able to see themselves as worthy of being loved, without the need to diminish others in the process. Being compassionate with oneself is not the same as being self-indulgent, avoiding responsibilities or making excuses. In fact, it’s the opposite. In the Mindful Self-Compassion Workbook, the authors/researchers report, “Self compassion motivates us to reach our goals--not because we’re inadequate as we are, but because we care about ourselves and want to reach our full potential” (Neff & Germer, 2018). They also note that “research shows self-compassionate people take greater personal responsibility for their actions and are more likely to apologize if they’ve offended someone.” Loving oneself does not happen at the expense of all others. Ignoring the needs, thoughts and feelings of others for the sake of your own is narcissism, not self-love. How do we get there? So, how to you get from where you are to where you want to be? First, you have to acknowledge that this will take time and effort, and you have to want it. How do you get yourself to want it? You have to weigh the risks versus the benefits, and come to a place mentally where you know that the effort is absolutely worth it. And that the cost of remaining where you are means continuing to live a life of struggle, fear, unhappiness, and scarcity. Perhaps just reading this article is the first step for you. It will likely require much more education on the daily practice of self-love, and all of the many ways that it transforms your life for the better, for you to become fully committed to the process. But like all transformations, it all starts with taking that very first step.

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

February 2019

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

LIFE COACHING

Q: Is there a link to my backpain and my mental

thoughts? I do my exercises and get treatment when I have flare ups. But when I start thinking a life partner, budgets and bills my backpain flares up. Is this psychosomatic or is there really a connection between thoughts and physical pain?

A: Buddha says there are 86 problems and when you fix one another comes in it’s place. How we react to our thoughts can

definitely create neurophysiological responses to occur in the brain depending totally on the quality of the thoughts. Society has taught us to keep striving for more, better, higher, bigger. We are programmed to believe that the harder we work, the more successful we are. This way of thinking, this brainwashing, is masking your vibrant, abundant and fulfilling life. It is dictating the way your muscles respond to stress. This self destructive thought process is hurting us and may be causing back pain. Back pain can come from overexertion or it can also be brought on or irritated by increased muscle fiber stimulation caused by tension. Tense thoughts in the mind make contracted and tense muscles groups throughout the body. Tension that is not being directed can cause joint compression, friction and pain. I once bought a book by Greg Braden called Stress. The first paragraph states “we create our stress.” I threw the book across the room and decided he was surely insane, Who in their right mind would create for themselves, stress?” One year later I saw this same man giving a lecture on quantum physics and thought for sure he was the most intelligent man alive. When I realized the man who said stress is self created and the quantum genius were the same, I had to go back and give the book another try. Our minds are so strong. The mind can create and manifest in ways we have yet to understand. What is this pain telling me? Acknowledging the pain and awareness of what message does this specific pain have? What have I done to successfully overcome this pain in the past? Many people experience back pain when they feel overwhelmed by issues. . Focus on what you do well, what has worked well and what you are grateful for. See yourself well and pain free. See yourself finding solution to problems. Tell your mind I control you, you do not control me. Take action on your insights, Make of your mind a firm foundation.

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

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LOVE—A Practical Perspective Karen Verna Carlson Let’s welcome this month’s traditional theme of love for its practical opportunities to brighten and warm winter’s dreary chill. Love raises energy like a rheostat. All positive emotions are love based. Physical consequences of positive emotions have been documented scientifically for so long we know of their beneficial influences on cardiovascular, neurological, digestive, immune and hormonal systems. Science also documents that regular quiet time of mind training fosters more positive emotions and catalyzes their benefits. My writing and your reading these words furthers action towards generating uplifting love energy. Practical Simplicity Greeting card publishers offer a plethora of poetic, philosophical and mystical love commentaries, so this contribution has a more practical orientation. As an ally I’ve selected Gary Zukav for his simple translations of ancient truths into workable present day understanding and actions. He was a Green Beret Nam vet, graduated from Harvard, and wrote about the mind expanding discoveries of physics and relativity in his award winning The Dancing Wu Li Masters, An Overview of the New Physics (Bantam Books, NY, 1979). Zukav skillfully revealed the connection between physics and eastern philosophies. (It’s been 112 years since Einstein’s special theory of relativity.) Great Vision of an Emerging Force Zukav’s dance with elements both practical and philosophical continues in The Seat of the Soul, A Remarkable Treatment of Thought, Evolution, and Reincarnation (Simon & Schuster, NY, 1990). He studied the masters of physics, linguistics and psychology—Einstein, Niels Bohr, Benjamin Lee Whorf, Carl Jung, and William James—who sought to share what they saw “more than they could express” within the language of the scientific model. “In other words,” states Zukav, “I came to understand that what motivates these men, and many others, was in fact something of great vision that comes from beyond the personality….It is more than a vision. It is an emerging force….We need to give that which we as a species are now touching consciously for the first time a vocabulary… [for] the authentic power that moves the force fields of this Earth of 24

ours.” Emotions Are Currents of Energy Zukav places love in a practical perspective. “Emotions are currents of energy with different frequencies. Emotions that we think of as negative, such as hatred, envy, disdain and fear have a lower frequency, and less energy, than emotions that we think of as positive, such as affection, joy, love, and compassion. When you choose to replace a lower-frequency current of energy, such as anger, with a higher-frequency current, such as forgiveness…you choose to allow higher-frequency currents of energy to run through your system, [and] you experience more energy. Thoughts Create Emotions “Different thoughts create different emotions….Creative or loving or caring thoughts that invoke high-frequency emotions, such as appreciation, forgiveness and joy, raise the frequency of your system…to create physical and emotional health,” explains Zukav. The simplified math applies to each person’s energy system, similar to financial accounting reflecting one’s monetary state. Loving thoughts and emotions are deposits that accrue interest. Negative ones are withdrawals and often involve shockingly high surcharges. What would your energy system ledger look like? Does it fluctuate much from dayto-day? How do the months compare within a year? Do the years reflect healthy growth? You Make Many Choices Zukav explains that each of us as an energy system effects another’s energy system. “We say, for example, that a depressed person is ‘draining,’ or that he or she ‘sucks up energy.’ A system of sufficiently high frequency will soothe, or calm, or refresh a lower-frequency system.” However, he says, often “your frequency will be lowered by—you will lose energy to—a system of lower frequency than your own….By choosing your thoughts, and by selecting which emotional currents you will release and which you will reinforce, you determine the…effects that you will have upon others and the nature of the experiences of your life.”

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February 2019

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Become More Conscious Becoming more conscious of our thoughts, we can change the words that comprise those thoughts, which in turn changes the emotions we’re generating. For an easy example, what words do you use in your thoughts about weather? Thinking the word “hate” activates a strong low-frequency detracting current of energy. Speaking it sucks even more power. You can choose a higher-frequency vocabulary to accurately speak your truth. Upgrade negative words. Reinforce positive ones. Establishing better word habits does take work and involves persistent initiative. Mind training practice develops those skills of awareness and commitment to make other life upgrades like this much easier and more enjoyable. Vocabulary Longing To Be Born Zukav envisions, “In this moment and in this hour of human evolution this proper vocabulary and means of addressing that which longs to transcends religiosity and spirituality and assume the position of authentic power is longing to be born. We need…a vocabulary that is not clouded so that it can be identified clearly in the acts and judgments of the human race, so that it can be seen clearly and not through the veils of mystery or mysticism….to help people to learn to move gracefully, to think clearly, to form—like artists—the matter of their lives.”

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Deb Paquette

Chris Rauber

Paul C. Reilly

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Use Loving Resources As the artists and authors of our lives, why not fill our palettes and toolboxes and lexicons with supplies radiating love? Here’s an A to Z sampler of just a few love-infused nouns, verbs, adjectives and adverbs: amused, astonished, buoyant, calm, clarify, dazzled, enlivened, exultant, fulfilled, forgive, gleeful, harmonious, humble, invigorated, jubilant, kind, loving, mirthful, nurturing, optimistic, peace, quiet, radiant, refreshed, serene, splendid, thrilled, touched, upbeat, verve, wonderful, yay, zestful. “There is no such thing as an expert on the human experience,” which Zukav reminds us is “an experiment in movement and thought and form…. There are so many ways to wisdom and to the heart.” Using lots and lots of love to choose the most positive behavior in each moment, our creations are truly awesome.

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, time- and 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 www.livingwellmagazine.net

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February 2019

RECIPES BY THE BOOK

Spicy Chicken & Chickpea Curry Bake This curry features two of my favorite ingredients – chicken and chickpeas. I make it in an unusual way – the ingredients are combined in a saucepan first, then transferred to the oven. It’s a good method as, once the dish is in the oven, you can forget all about it until the timer bleeps. The spicing works well with the chicken, while the chickpeas give the dish plenty of substance. Serve it with rice or naan bread and yogurt. Serves 4 8 skinless chicken pieces on the bone (I use 4 thighs and 4 drumsticks) 2 tablespoons sunflower oil 1 cinnamon stick 2 bay leaves 4 green cardamom pods 1 teaspoon cumin seeds 10 curry leaves 2 small green chillies, finely chopped 2 onions, thinly sliced 4 garlic cloves, finely chopped 1 teaspoon salt 1 teaspoon ground cumin 2 teaspoons garam masala 400g (14oz) can chopped tomatoes 400g (14oz) can chickpeas

Chetna’s Healthy Indian: Everyday family meals. Effortlessly good for you by Chetna Makan

For the marinade 1 teaspoon salt 1 teaspoon ground turmeric 1 teaspoon chilli powder 1 teaspoon ground cumin juice of 1 lime

80 delicious, budget friendly family meals, inspired by Indian cuisine. We all know there is more to Indian food than just curries; it can also be really healthy, fresh and delicious Chetna's Healthy Indian contains home cooking at its best - straightforward methods, very few ingredients, crowd pleasing flavors, nourishment and comfort. It draws upon inspiration from Chetna's family and friends, creating realistic recipes for midweek, after work, busy weekends or when you simply want to look after yourself with wholesome food.

Put the chicken pieces into a bowl and sprinkle over the marinade ingredients. Now rub the chicken pieces so they are well covered with the marinade. Leave to rest in the refrigerator for 15 minutes while you prepare the onions. Preheat the oven to 180°C (350ºF), Gas Mark 4. Meanwhile, heat the oil in an ovenproof saucepan over medium–low heat. Add the cinnamon stick, bay leaves, cardamom pods and cumin seeds and let them sizzle for a few seconds. Stir in the curry leaves and green chillies and cook for few seconds more, then add the onions, increase the heat to medium and cook for 10–15 minutes, until the onions are golden brown.

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Stir the garlic into the saucepan and cook for 2 minutes, then push the onions to the side of the pan. Increase the heat to high, add the marinated chicken and cook for 3–4 minutes or until it takes on some colour.

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Stir in the salt, ground cumin and garam masala. Next, tip in the chopped tomatoes and chickpeas, plus their canning liquid, and mix well.

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Cover the pan with a lid or kitchen foil, transfer it to the oven and bake for 35 minutes. Remove the lid or foil and bake, uncovered, for a further 15 minutes, until the chicken is cooked through. Remove the pan from the oven, cover again and leave to rest for 10 minutes. Serve warm.

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February 2019

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February 2019

Beetroot Salad Tender, juicy beetroot and red onions is a sublime mixture. The spicy glaze used here develops in the oven into a delicious coating. Just before serving, I add crunchy lettuce and toasted seeds, with a touch of lime juice for a sharp and fresh note. serves 4 500g (1lb 2oz) beetroot, peeled and sliced 2 red onions, thinly sliced 1 red gem lettuce, thinly sliced juice of ½ lime 1 tablespoon toasted sunflower seeds 1 tablespoon toasted pumpkin seeds ¼ teaspoon freshly ground black pepper For the glaze 2 garlic cloves, thinly sliced 1cm (½ inch) piece of fresh root ginger, peeled and thinly sliced 1½ tablespoons sunflower oil ½ teaspoon salt ½ teaspoon ground cumin 3 tablespoons water Preheat the oven to 180°C (350ºF), Gas Mark 4. Put the beetroot slices into a roasting tin with the glaze ingredients and mix well. Cover the tin with kitchen foil and roast for 30 minutes, until the beetroot is half cooked. Remove the foil from the roasting tin and discard. Add the red onions to the tin and mix well. Roast, uncovered, for a further 30 minutes or until the beetroot is tender – test it with a knife, which should slide into the flesh easily. Tip the contents of the roasting tin into a bowl, cover and leave to rest for 10 minutes. Add the lettuce, lime juice, toasted seeds and black pepper to the bowl. Toss well and serve immediately. 28

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February 2019

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February 2019

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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February 2019

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Three Must~Read Books if You Are Buying or Selling a House in 2019 My phone has been blowing up since the ball dropped with home sellers and buyers asking for guidance on how to make a move this year. Home sellers are asking how to prepare their house for market. Buyers are equally excited (and nervous) about the prospect of setting up their dream home. With this in mind, I thought I’d share my reading stack with you - my friends - to get you started. Here are my three recommended reads... Inspiration: HOME BODY by Joanna Gaines Who can resist anything “Magnolia” for design inspiration? Thank you, Joanna, for making it okay to confess that we too are homebodies. I love this big book that celebrates everything sacred that home buyers desire. Grab a Post It pad to mark your favorite ideas, textures and patterns. My favorite pages are the sketches. I promise you will be inspired to go for your dream home. Motivation: THE LIFE-CHANGING MAGIC OF TIDYING UP by Marie Kondo About six months ago, I was gifted this bite-sized book that went straight to my nightstand. I love an easy read to relax my mind which seems fitting, given the fact that the Kondo Method is all about the Japanese art of decluttering and organizing. Two things a prospective home seller dreads the most are decluttering and organizing. In fact, sadly, I’ve noticed that just the thought of this process can delay a seller’s plan to move for years. My suggestion is to read this book from cover to cover first. Then, go back and highlight the categories Marie mentions starting with Clothing. It is so satisfying to open a beautiful closet. Guess what? Buyers say that an organized closet gives them an appreciation for how the entire house is maintained. Every day I get texts from my clients showing me the progress they are making; lots of happy emojis are exchanged, and motivation builds momentum. Preparation: 21 TIPS TO SELL YOUR HOUSE by Madeline Dobbs A couple of years ago, I was looking back at the homes I’ve sold and decided to create case-studies of our process and the results our clients were seeing. In most cases, we see quick sales and multiple offers. These case-studies were especially helpful for home sellers who were unable to sell their house the first time they went on market.

My Reading Stack

Home Body

The Life-Changing Magic of Tiding Up - Marie Kondo

21 Tips to Sell Your House - Madeline Dobbs

21 Tips to Sell Your House, based on these real-life case studies, is full of practical tips and techniques that will get you the most ROI. To request a copy, please Email: MoreBVHomes@gmail.com. Madeline Dobbs is the Founder of More BV Homes, a concierge real estate business, serving friends in the Brandywine Valley of DE & PA. Self-described as the love-child of legendary Interior Designer Dorothy Draper and Mad Men character Don Draper, she is the biological child of two Realtors. She is the author of 21 Tips to Sell Your Home and “How to Sell a House in 30 Days!” Sadly, she is the only one on this must-read list without a show of her own :)

- Joanna Gaines

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Living Well Magazine February 2019

Articles inside

A Women's Guide to Cannabis

Local Animal Shelter Rescues 16 German Shepherds

Heart Disease and Untreated Sleep Apnea

FYI (For Your Information!