Living Well Magazine January 2018

JANUARY 2018

LIVING WELL

RECIPES FROM THE MIDLIFE KITCHEN

HOW TO KEEP YOUR CANINE COZY ALL WINTER HEALTH + HOME + FOOD + WEALTH + STYLE recycle: share this magazine

MAGAZINEâ„¢

CAN NIGHTMARES BE GOOD?

RECLAIMING YOUR SEXUAL SELF

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EATING FOR ENERGY:

Presented by:

Fuel Up to Feel Your Best Cassandra Umile, R.D., L.D.N

Many of us tend to feel tired and sluggish during the winter months, but did you know that eating the right foods can actually boost your energy?

POWERFUL PROTEIN Protein in a combination with fiber is what keeps you feeling satiated throughout the day, so you’re less likely to overeat or binge.

• Greek yogurt or regular yogurt with berries and nuts gives you the fiber, healthy calcium and protein it needs to keep your brain sharp and your stomach full.

• Plant-based proteins like lentils, chick peas and edamame can be prepared in countless ways, from roasting and eating as a snack to being made into dips and spreads to be eaten with cut vegetables and whole grain crackers.

Read on to discover how you can give your body the fuel it needs to stay vibrant and energized all day long.

FILLING FIBER Starting your day with healthy, balanced choices will make the difference between feeling energized and sluggish.

A combination of protein and fiber-filled foods that will prevent blood sugar spikes (aka, feeling awake and energized followed soon after by a crash that leaves you tired). Here are some healthy fiber filled options: • Oatmeal topped with fruit, nuts and milk • A piece or two of whole grain toast with an egg or spread with half of an avocado for a dose of heart-healthy fats and antioxidants Throughout the rest of the day, try to incorporate other types of fiber-rich grains into your diet. Experimenting with different grains such as farro, quinoa or even whole wheat pasta is a great way too! These fiber-filled grains are so versatile and can be eaten as a side dish or made into a dish of its own.

• Choose lean, healthy meats and fish like chicken breasts, ground beef or turkey and salmon for meals or heartier snacks.

• Nuts and nut butters make excellent snacks to eat on the run. Keep a stash in your desk drawer or kitchen cupboard for quick and easy energy sources.

FUEL-WORTHY FAT Healthy fats provide energy and satiety when eaten as part of a healthy diet. Here are some optimal choices: • Eggs provide 6 grams of protein each and make a fuelworthy choice eaten with breakfast, hardboiled and topped on a salad or fried and added to a healthy lunch or dinner bowl with leafy greens and a protein of your choice.

• Avocado is packed with healthy fats and antioxidants.

Smash them into a quick guacamole snack or incorporate them into baked goods for a creamy, healthy kick.

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

www.livingwellmagazine.net

January 2018

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

words from the editors and publishers:

New year, new you? No. You are who you are, and that’s a good thing. Instead of resolving to be something you’re not this new year, resolve on just being a better YOU. There is already enough pressure around the holidays. Selecting the new year as the time when, all the sudden, you are going to change course and adopt entirely new habits in pursuit of a new year resolution is not always the healthiest way to do it.

Think about what really would work for you to accomplish personal goals that relate to the betterment of you. Maybe you need to take the new year on using a more deliberate approach: Start the new year with a plan that is designed to slowly ramp you into the healthier lifestyle you want. Or maybe you need to take the new year on by ripping the bandage off: Jump right into a new cycling or hot yoga class.

Regardless, the point is to think about how the resolutions you make are actually going to be accomplished and whether it makes sense to resolve on an instant change that is fundamentally inapposite with your present lifestyle or to take it slow and be sure this path is one you can actually walk down successfully.

LWM tries throughout the year to find ways to be better. We want to provide our readers with relevant content that can help you find meaning in life, understand healthy living, embrace important causes, and, of course, define for yourself what a happy life means for you and your family.

Now in our 14th year, LWM resolves on continuing to be a source of health and lifestyle information that doesn’t disappear on your Facebook or Twitter feed. We will continue to publish a print magazine because we want readers to hold information in their hands and be able to rip out a page that resonated with them. Our online presence continues to grow and will always be a way to interact with LWM content. But in the 24/7 news cycle era, we want to make sure you have a trusted place to turn for health, wealth, lifestyle, and happiness guidance that you can carry with you—figuratively and literally.

—Enjoy & Share Everything! Brian and Diane Strauss

Advertising Inquiries:

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

Liam McWilliams Design and Graphics Diane Strauss

Contact:

VOLUME 14 NUMBER 1

Brian Strauss - Publisher sales@livingwellmagazine.net

www.livingwellmagazine.net

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

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inside Mind Mastery—The Final Frontier Mind Training with a Smile Karen Verna Carlson The Perfect Time Suzanne E. Eder

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humans+pets: Preventing Pupsicles: How To Keep Your Canine Cozy All Winter 12 Hands on Health: Ann Wilkinson P.T.M.S.

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Sexual Health and Healing: Reclaiming Your Sexual Self with Dianna Palimere

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Presented by: Kenny Family ShopRite’s Dietitian, Cassandra Umile

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

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

Chiropractic Care Keeps You Moving Dr. Tiffany Garcia Can Nightmares Be Good?

Kat Samworth

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FYI

TRUE™ AWARD

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Earth Talk: Will climate change affect real estate values?

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Where’s Valentino?

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January 2018

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January 2018

7

The Perfect Time

Suzanne Eder

As you are no doubt fully aware, the start of a new year brings with it a fresh opportunity to initiate positive change in your life. That opportunity exists in every moment, on every day of the year, but there’s something tingly and tantalizing about the start of a new year that makes change-making almost impossible to ignore. We get carried away by the strong currents of inspired resolutions all around us and figure we may as go along for the ride.

Actually, that’s part of what makes it so fun: everybody else is doing it, and the shared energy of change helps us feel supported as we take on positive change in our own lives.

But it’s also a fine time to keep on keepin’ on. Or to experiment with implementing micro-changes and let them create their own momentum.

Or to retreat from daily life for a little while and reconnect with who you really are, in the sanctuary of your heart.

In other words, a new year is a perfect time to be exactly where and who you are, right now, consciously. Appreciatively. It’s a perfect time to pause and bring all of yourself into this present moment, to acknowledge where you are on the pulse of Life and appreciate its gifts. It’s a perfect time to check in with yourself and see how you’re feeling.

Sometimes, though, the shared energy can take on a life of its own and influence us to initiate change just because it seems like the thing to do.

We sometimes allow it to interrupt our own natural rhythm and jump into action when jumping into action may not be what serves us best right now.

It’s a perfect time to take on new challenges and it’s a perfect time to say no to new challenges. It’s a perfect time to fire up a new fitness routine and it’s a perfect time to be content with the routine you have. It’s a perfect time to renew your vows and it’s a perfect time to rewrite your vows. It’s a perfect time to buy something beautiful for your home and it’s a perfect time to declutter.

A new year is absolutely a fine time to initiate a new cycle of change or transformation, if that is where you are on the creative pulse of Life.

It’s a perfect time to do whatever your inner wisdom is guiding you to do. Or not do.

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And that’s really the heart of the matter. A new year is a perfect time to remind yourself that following your own guidance and honoring your own natural rhythm is perhaps the only intention you need to affirm.

So if you feel inspired and ready to make resolutions that will initiate change in your life right now, say Yes to that energy and love yourself forward with it.

If you feel unclear about what you want or need right now in your life, say Yes to that and carve some quality time and space into your life for reflection and exploration.

If you feel angry or frustrated with some element of your life, say Yes to that and harness those feelings into the courage you need to look beneath them and see what is calling out for change.

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If you are grieving or feel sad, say Yes to that and treat yourself with the utmost kindness and compassion. Ask your heart of hearts what you can give yourself right now – or what you can allow yourself to receive from someone else - and then do it.

If you feel content with where you are, say Yes to that and take some time to feel, deeply, how wonderful contentment really feels.

Above all, appreciate yourself. Honor yourself. Step back and look at your life’s journey through the eyes of Love, and see how much you have grown and shone, how much you have contributed, how much you have created.

Forgive yourself for mistakes you feel you made, and take a moment to acknowledge the expanded awareness and insights those mistakes awakened in you.

Know that in this moment, and in any moment, you can choose to move forward with your gifts and leave that which no longer serves you behind. Celebrate your gifts and have fun imagining how you can share them.

A new year is the perfect time to shower yourself with unconditional love, right here, right now, just as you are. And that, dear reader, is a radical act of transformation – the most potent one of all.

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

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

The entries keep pouring in.

We hope you have fun looking and will continue your quest to find Valentino. When you find him please email us at: info@livingwellmagazine.net [Please type “Valentino” on the subject line — keep searching and entering the “Where’s Valentino!” Contest every month for a chance to be entered to win some great gifts, subscriptions, T-shirts, mugs, cookbooks ,books, videos, etc. After we receive your entry, a brief survey is sent back to you, please fill it out if you haven’t already. It is for LWM only and will never be shared.

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

For December we received an overwhelming amount of response!

Perhaps Finding Valentino was too easy last month? Some months he is harder to find than others. But keep a lookout for Valentino! He is always hiding on one of our advertisers ads. In December, Valentino can be found on P33 In the ad “Sex Therapy in Delaware” Please make sure we have your mailing address & Phone Number included in your email. Because if you are a winner we can send out your prize!

If you need a hint you can always email us and ask:)

LIVING WELL EVERY MONTH  ALL YEAR

Just $24.00 for the year! info@livingwellmagazine.net or order online www.livingwellmagazine.net Follow us on: Twitter @livingwellmag Instagram @livingwellmagazine #livingwellmagazine Facebook.com/ lwmlivingwellmagazine Sign up for our Newsletter at: www.livingwellmagazine.net

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January 2018

FYI

e Color of t he ng th i c Ye u d ar o r t n i

Shoveling tipS

By Dr. Douglas R. Briggs

pAntone UltRAviolet 18-3838 According to Pantone, the “dramatically provocative and thoughtful purple shade communicates originality, ingenuity, and visionary thinking that points us toward the future.”

Think Prince and Jimi Hendrix.

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Don’t Break Your A** on your own driveway!

Last week, my son Michael asked me about what type of salt is best to buy for melting ice around his house. Our Son Michael and his wife Jonelle recently moved from a small apartment on the Upper EastSide of NYC to much larger house in another bustling metropolis, Manchester, NH While living in NYC, they never had to worry about what type of salt was used because the doorman and other maintenance people throughout the city handled it including all the shoveling.

But moving to New Hampshire is a different story. This prompted me to do some research on best way to deal with icy sidewalks and driveways and which de-icer is the safest for pets and works best.

Temp -15°

Name Magnesium Chloride RECOMMENDED CHOICE

Comments Balance performance and environmental is less damaging to concrete, it is a safer pet ice melt and is kinder to plants and shrubs.

Need to apply in larger quantities Works quickly

-25°

Calcium Chloride pellets or flakes

Great for below Zero, can cause damage to concrete and lawn Fast acting

25°

Potassium Chloride

Can Damage plant and can be lethal to animals with kidney issues (if ingested)

20°

Rock Salt-Sodium Chloride

Cheapest, Don’t let your dog lick ice melt or drink from puddles or slush pools when its outside. Even very limited amounts of 100 percent sodium chloride can be lethal to dogs.

If your pet ingests ice melt, contact your vet or the Pet Poison Helpline (800-213-6680)

Most deicers will damage concrete and in larger quantities plants and lawn www.livingwellmagazine.net

January 2018

Winter time is here again, Nothing is harder on your back than shoveling snow! Be careful, the physical exertion of bending,lifting, and twisting, and the exposure to freezing weather conditions can take a serious toll on the body.

Shoveling snow is a great workout.

Consider that the average shovel-full of snow weighs 5-10 pounds, and the average driveway may hold thousands of pounds of snow. Typically, the arms, shoulders, and back get sore and may occasionally feel pain. The cold air invigorates most people, however the same cold air can numb the sensations of pain and fatigue. Unfortunately, pain is a sign that an injury may have occurred, or that mechanically you are doing something incorrect in shoveling the snow.

The following are some tips on how to shovel snow smarter: Layered clothing will keep your muscles warm and flexible. Make sure you wear gloves.

Use a shovel that fits. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. A shovel with a short staff forces you to bend more to lift the load.

A tall shovel makes the weight heavier at the end.

When you do shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead, don’t try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso to reduce strain on the back.

Take your time!!! Working too hard or too fast is an easy way to strain muscles. . Remember to save some energy for that upcoming snowball fight!

For more back safety tips please visit: firststatehealth.com

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Preventing Pupsicles: How To Keep Your Canine Cozy All Winter

humans + pets

As another season of cold temperatures and snow approaches, veterinarian and resident in the Cornell University College of Veterinary Medicine’s Sports Medicine and Rehabilitation Service Lauri-Jo Gamble offers some advice on how to keep your dog cozy in the cooler temperatures as well as ways to keep your active dog in shape throughout the winter months.

Gamble says: “After four or five months of rest during cold weather, your dog’s muscles will weaken. This can set him up for an injury if his activity level suddenly jumps significantly during the first days of spring. So here are a few activities to enjoy with your dog during the winter season to keep him active and strong: Cross-country skiing, skijoring, snowshoeing, walking.

Indoor agility, obedience, nose work, cart pulling training.

Hydrotherapy or warm water dog pool.

Indoor dog park or play time at the local doggy day care.

If you decide to practice an outdoor activity with your dog, here are a few products/tips to keep him warm and safe: Pet coat or sweater Pet boots Shorten the hair between the paw pads to help prevent ice balls from forming between and around the paw pad, apply paw balm to the pads before each walk, after the walk wipe your dog’s paw with a lukewarm washcloth, then apply another layer of the balm to soothe any irritation and to keep them from drying out (if not using boots).

More frequent nail trim as less contact with concrete during walks.

Be aware that salt and most deicers can be toxic to our canine friends. Try to keep your dog away from roads and sidewalks that have been heavily treated with salt and chemical deicers.”

Looking quite fashionable and adorable in her winter parka from Canada Pooch., Zoey is ready to play in the snow in New Hampshire.

“Dogs are susceptible to frostbite and hypothermia, just as people are, so use common sense as to how long your walks can be. Keep them short and watch for signs of hypothermia such as shivering, anxiety and moving slowly.”

Source: Cornell University

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January 2018

Will climate change affect real estate values?

It’s not surprising that questions like these are on readers’ minds today, given the relentless hurricanes in the Southeast, the devastating wildfires in California and other climate-related “Acts of God” bedeviling Americans recently. No doubt, climate change is already having an effect on real estate values.

Of course, the 40 percent or so of Americans who live in coastal areas are at most risk of financial loss, given rising sea levels and the increase in intense storms and attendant flooding. A recent analysis by Attom Data Solutions found that home sales in floodprone areas grew 25 percent less quickly than in counties not prone to flooding over the last five years.

“If sea levels rise as much as climate scientists predict by the year 2100, almost 300 U.S. cities would lose at least half their homes, and 36 U.S. cities would be completely lost,” says Krishna Rao, Director of Economic Product & Research at Zillow. Across the country, some 1.9 million homes—worth some $882 billion in the aggregate—are at risk of literally being “underwater” as sea levels rise in coming decades.

Those states with lots of people living along their coastlines would be hardest hit. “More than one in eight properties in Florida are in an area expected to be underwater if sea levels rise by six feet, representing more than $400 billion dollars in current housing value,” reports Rao. But living away from the coast doesn’t guarantee your real estate values won’t be affected by climate change, given the increase in extremely warm days across the country and the extension of the wildfire season across much of the West. Verisk, an insurance industry data analytics provider, reports that more than two million homes within California alone are already located in high risk zones.

“The amount of fire that is projected to increase in a warmer world is an increase of anywhere between 100 percent and 600 to 700 percent, and that’s just with [a 1ºC increase in global average temperature],” says Mika Tosca of the non-profit Union of Concerned Scientists (UCS). “And if we’re projected to see 6ºC of warming, you can imagine what’s going to happen.”

To make matters worse, the insurance system isn’t keeping pace with the onslaught of climate effects. When Hurricane Harvey flooded Houston in late August 2017, 85 percent of the victims didn’t have flood insurance and had to start all over again financially. And while fire insurance may be required as part of owning property, the economic impacts of increasing wildfires— so far residential insured losses from the October wine country fires alone total upwards of $3 billion—could be a head shot to the insurance industry if it doesn’t raise premiums across the board accordingly.

So even if your home isn’t directly affected by climate change, your pocketbook will be, given that everyone’s rates will need to go up to pay for an increasing number of catastrophic property claims.

CONTACTS: Attom Data Solutions, attomdata.com; Zillow, zillow.com; Verisk, verisk. com; UCS, ucsusa.org.

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

www.livingwellmagazine.net

January 2018

13

Can Nightmares Be Good?

Kat Samworth

As we say goodnight to our loved ones, we may include an encouraging suggestion such as, “sweet dreams” or “pleasant dreams.” At first glance, it makes sense that we have a desire to have a “pleasant” dream life.

But, what if our dreams are not necessarily coming in the service of our comfort? What if our dreams are here to push us to our edge and at times force us out of our comfort zone?

What if instead we encouraged each other to have honest dreams; dreams that awaken our imagination; dreams that touch into our deepest longings or even our deepest fears and grief? What if we hoped for dreams that could help us awaken from numbness or dreams that could crack through the walls of our defenses?

As humans we like to qualify things and put them into categories.

There are “good” dreams and there are “bad” dreams. And there are very, very bad dreams that get their own special name – nightmare! The word nightmare itself has a kind of sinister quality. The “mare” part of nightmare comes from Old English “maere,” a term for a monster, goblin or demon that haunts people and terrifies them in their dreams. So, it appears that for centuries, we’ve been thinking that certain dreams called nightmares are especially bad and to be avoided if at all possible.

Let’s consider a different approach. As we lay our head on the pillow for a night’s sleep, can we let go of asking for the type of dream that we want and instead be open to receiving the type of dream that we need? Can we do this, all the while knowing that this could include a “nightmare?”

With this kind of practice, there is a letting go, a surrender to the wisdom of our dreams. As opposed to waking life, in our dreams we have an 14

opportunity to experience the totality of the full range of human feelings without censoring out the parts that we would prefer not to see, feel or to know about. Maybe a nightmare is a desperate cry to get us to wake up – in every sense of the word.

Can we become more welcoming to the images, beings, encounters and experiences that inhabit our dreams? This includes the difficult and scary ones that get labeled as “bad dream” or “nightmare.” Staying with difficult dream images and experiences may seem counter intuitive.

However, in many cases, this is exactly what our dreams are asking us to do.

We live in a world where difficult feelings are often pathologized and considered “abnormal” in some way. Our western world puts a lot of energy into finding ways to avoid and push down hard feelings. Our dreams can offer us another way to be with these feelings.

What follows is an example of allowing a dream to offer us another way to be with difficult feelings. A client brought me a dream that she considered to be a nightmare. In the dream she was contentedly walking her dog when suddenly an enormous, bigger than life plane flew extremely low over her head. She saw the plane flip, and heard it crash as she saw it plunge nose first through the middle of a nearby house.

She ran with others to the site of the crash and stood looking into the seemingly endless hole the plane had created. We walked through the dream images and experiences together. I encouraged her to stay a little longer in the difficult feelings that were coming up. She re-entered the dream space and stood at the crash site. As she peered down into the

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January 2018

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hole, she reported feeling shocked and horrified. We gave this image and her feelings some more time. She closed her eyes, and could feel something else coming up. She shared that sadness was surfacing.

What also arose was a feeling of awe.

There was an amazing, heartfelt depth of feeling that these “nightmarish” images evoked in my client. Because of her willingness to stay with the difficult images a little longer, she was able to experience this opening place of awe. Can we “make friends” with our dream images? Instead of characterizing dream images as “good” or “bad,” can we soften our stance and allow them to simply reach out to us?

For years, I had a recurring dream theme that many would consider to be “nightmarish.” It was a theme of amputations. A gruesome one had me carrying around an amputated head in a bag. In another, I took a knife and sliced my own finger completely off. As crazy as it may sound, I am still learning from these horrific images, allowing their intention to seep in. My dream teacher recently asked a provocative question: “Can we allow our dream images to haunt us?”

The word “haunt” originally comes from old English meaning to visit a place frequently. My dreams had me “visit” these disturbing amputation images frequently. It can be really difficult to repeatedly face these kinds of images. But over time, we can develop a trusting kind of relationship with our dreams, even our nightmares. Over the years as I’ve worked with these images and these haunting dreams, I’ve moved from numbness to horror and then grief. My dreams were relentless. They kept coming until I was able to move through what was held deep within me.

For many, it is tempting to “interpret” the images in nightmares. What is the symbolic meaning of a plane crash or a series of amputations?

This can be very interesting and informative but it shifts us from the depth of feeling to our thinking mind. We can quickly lose the potency of the dream’s intention.

We live in a culture that is used to burying difficult feelings. Dreams don’t subscribe to that kind of covering up. They are starkly honest, provoking us to feel whatever is held within us. The next time you have a nightmare consider these questions: Can I stay with a difficult dream image a little longer? Can I begin to trust that ALL of my dreams; the good, the bad and the ugly, come in service of my health and wholeness?

Kat Samworth PT, BEE is a Natural Dreamwork Practitioner, Yoga Instructor & Certified Health Coach living in Wilmington, Delaware. Kat’s approach is one of deep care and respect for each individual’s soul. She believes that every dream is a precious gem offering inner wisdom that can lead us towards who we are meant to be in this life. She feels privileged to step into the mystery and the magic of dreams with her clients. Kat works in person, over the phone or Skype. To learn more about services and to read Kat’s dream blog, please visit www.dreamforyourlife. com. Like the Dream For Your Life facebook page. Contact Kat at 302-584-5917 or dreamforyourlife@gmail.com. www.livingwellmagazine.net

January 2018

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RECIPES FROM:

Why We Love It Another of our Midlife observations is that our appetite for red meat has declined dramatically—so this main meal gives spiced veg the starring role. What you get is a sticky bed of sweet veggie goodness, with the slender slivers of seared steak introduced as a decadent garnish. On a more prosaic note, it’s a cheap way to make a steak go around.

Seared Steak on Pan-Roasted Veg with a Spiced Balsamic Glaze serves 4 101/2 oz portehouse steak, about 1 inch thick sea salt flakes and freshly ground black pepper 1 teaspoon vegetable oil

he Midlife Kitchen Authors, Mimi Spencer and Sam Rice are on a mission to prove that ‘midlife’ needn’t be a crisis.

In The Midlife Kitchen, they have created more than 160 delicious recipes to restore, rejuvenate and revive. With them, you can future-proof your life through your forties, fifties and well beyond.

‘We wanted to make a real connection with people in midlife who feel a need to improve their health, but are put off by the faddy, stringent and restrictive approaches that have become fashionable lately.

We’re keen on solid, well-informed nutritional advice, with clearly signposted health messages and accessible ingredients.’

The Midlife Kitchen is not about ‘clean eating’ or ‘superfoods’, detoxing or restriction, but instead offers a glorious opportunity to wrest back control of your eating in the interests of health, happiness and a long life.

‘In midlife, health is no longer something peripheral that we can take for granted. It is central to the quality of life that we enjoy.’

For the glazed veg 1 tablespoon olive oil 2 teaspoons nigella seeds 2 teaspoons mustard seeds 2 teaspoons coriander seeds 3 small bell peppers (red, orange, and yellow), seeded and cut into chunks 1 zucchini, cut into 3/4 inch chunks 1 small eggplant, cut into 3/4 inch chunks 4 shallots, peeled and halved 4 garlic cloves, crushed 1 red chili, seeded and finely sliced, or to taste a handful of oregano leaves (or herbs of your choice) juice of 1 lemon 1 tablespoon balsamic vinegar 21/2 cups baby spinach leaves Preheat the oven to 350°F. First prepare the glazed veg. Heat the olive oil in a small skillet, add the seeds, and fry for several minutes until they start to color and pop, taking care not to burn them.

Place the veggies, shallots, garlic, and chili in a large roasting pan, dress with the warm spiced oil, then add the oregano, lemon juice, and balsamic vinegar. Bake for 30 minutes, until the veg are softened and lightly charred. Add the spinach to the pan, return to the oven, and bake for another 5 minutes, until wilted.

Meanwhile, generously season the steak with salt and pepper.

Heat the vegetable oil in a small skillet, add the steak, and fry until cooked to your liking: 11/2 minutes on each side for rare; 3 minutes on each side for medium; 4 minutes on each side for well done. Let rest for at least 5 minutes, then thinly slice.

Divide the baked veggies among 4 bowls, then top with the steak and serve.

Published by Mitchell Beazley Distributed by Hachette Book Group

Image on right page.

Aster is an imprint of Octopus Publishing Group

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January 2018

Seared Steak on Pan-Roasted Veg with a Spiced Balsamic Glaze www.livingwellmagazine.net

January 2018

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Raw Pad Thai Serves 2 1 small carrot, peeled and cut into thin strips, shaved, or shredded 1 small zucchini, finely sliced or cut into thin strips 13/4 oz red cabbage, very thinly sliced 13/4 oz sugar snap peas, sliced 1/2 a bell pepper (orange, yellow, or red), seeded and thinly sliced 2 scallions, sliced diagonally 1 mild red chili, seeded and thinly sliced a handful of bean sprouts a handful of cilantro leaves a handful of mint leaves, plus sprigs to serve For the dressing 2 tablespoons coconut milk finely grated zest and juice of 1 lime 1 tablespoon crunchy peanut butter (100 percent peanuts, no sugar) 2 teaspoons soy sauce 2 teaspoons tahini 1 teaspoon Thai fish sauce 1 teaspoon sesame oil 1 teaspoon maple syrup 1/2 inch piece of fresh ginger root, peeled and finely grated 1 garlic clove, crushed 1 lemon grass stalk, outer layers removed, finely chopped To serve scant 1/4 cup peanuts, crushed 2 teaspoons Midlife Sesame Seasoning, see page 32, or sesame seeds 1 teaspoon Midlife Spiced Seed Mix, see page 26 (optional) Place all the vegetables and herbs in a large bowl and mix well.

Place all the dressing ingredients in a jar, seal with the lid, and shake well until combined.

Pour the dressing over the salad and toss well, then arrange on a serving plate. Top with the peanuts, seeds, and extra mint sprigs and serve.

Why We Love It One of our Midlife mantras is to embrace variety— and the sheer abundance of flavor, texture, and color here will clearly do wonders for you. It’s a rainbow of raw excellence, brought together with a terrific tangy dressing guaranteed to transport you to a Koh Samui beach. You’ll need a bit of time to chop and slice, but otherwise it’s a doddle. Add cubes of tofu or cooked shrimp for a more substantial meal.

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January 2018

Indian Spiced Fish with Asparagus & Pea Sabji serves 2 2 teaspoons ground cumin 1 teaspoon hot curry powder 1/2 teaspoon ground cinnamon 1/2 teaspoon ground turmeric sea salt and freshly ground black pepper 2 tablespoons vegetable oil 2 skinless loins of white fish (haddock, cod, hake, or pollock), about 41/2 oz each

Why We Love It A simple piece of fish is a glorious thing—low in calories, high in protein—and it’s better still when given the Midlife treatment with this collection of antioxidant super spices. Here, we’ve paired haddock loin with “sabji,” an Indian-style vegetable stir-fry. We’ve chosen asparagus for our sabji—a glorious addition to the Midlife menu thanks to its anti-inflammatory saponins, gut-friendly prebiotic inulin, and B-vits, which help with blood-sugar management.

Cook the asparagus quickly in lemon and spice, keeping it deliciously al dente, with the petits pois adding sweetness.

For the sabji light olive oil spray 1/2 teaspoon coriander seeds 1/2 teaspoon fennel seeds 9 oz fine asparagus, trimmed and cut into 11/2 inch long pieces 1/4 cup water juice of 1/2 a lemon 1 teaspoon peeled and finely grated fresh ginger root sea salt and freshly ground black pepper generous 3/4 cup frozen petits pois For the yogurt topping 4 tablespoons plain yogurt a handful of mint leaves, thinly sliced Place the cumin, curry powder, cinnamon, and turmeric in a small bowl with a pinch of salt and a grind of black pepper. Add the vegetable oil to make a paste.

Marinate the fish in the spice paste for at least 15 minutes in the refrigerator, to let the flavors develop.

Preheat the oven to 350°F. Place the marinated fish in a foil-lined baking tray and bake for 15 to 20 minutes, until the fish is cooked through and flakes easily.

Meanwhile, make the sabji. Heat a nonstick skillet and spray with olive oil. Add the coriander and fennel seeds and when they start to pop, add the asparagus and fry for 1 minute, then add the water, lemon juice, and ginger.

Season and simmer for 2 minutes, then add the peas and cook for another 2 minutes, until most of the liquid has evaporated and the vegetables are just cooked.

Combine the yogurt and mint in a small bowl.

To assemble the dish, transfer the sabji to a serving plate, top with the fish, and the minty yogurt.

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January 2018

19

Reclaiming Your Sexual Self

How Do I Start?

Dianna Palimere, PhD, LCSW

In the beginning, it’s important to set your intentions for doing this work. Why are you doing this work? State your intention in positive, inviting language. For example, “I intend to be loving and kind in my relationship with myself and/or my partner.” Avoid negative statements like, “I don’t want to mess up this new relationship.” I encourage writing down your intention(s) and keeping them somewhere that you will see them and read them every day. If there are many areas of growth desired, I encourage trying an exercise like “writing a letter to the universe.” There are several examples online of “How to” write a letter to the universe, but the general idea is to write out what it is that you’re wanting to bring into your life and to align your thoughts with what you want, versus worry and self-doubt around being able to achieve your goals.

All humans are sexual beings from birth until death. Our sexuality is so much more than just sexual behavior and practices (although, they are part of it!). It also includes our sexual thoughts and feelings; our body image; trust and intimacy; communication; sexual health and healing; sexual orientation; gender roles; power and personal agency; and sexual identity. Of course, these are influenced by individual morals, values, and religious/spiritual beliefs. All of these occur within the context of our individual and family systems, community, politics, profession, etc. If you’re reading this, it’s likely because you’re feeling a desire to work on one or more of the aforementioned aspects of your sexual self. Congratulations! Contemplating change is the first step on what may be a long, challenging—but ultimately immensely rewarding—journey.

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Asking the Hard Questions In order to get clarity about who you are (or think you are) and who you want to be, you’re going to have to ask yourself some tough questions.

You’ll want to write down the answers, but don’t try to answer them all at once. This is a process and it will work best if you go at pace that feels

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comfortable for you. This might be examining one question per week, every few weeks, or once a month. As you learn and grow, you’ll add to the list of questions and the answers will be deeper and more meaningful as you discover more about yourself. Below are some examples: What am I afraid of? And why?

Am I sexually honest? (with self and/or partner) Do I trust my instincts?

Do I trust my ability to keep myself safe? If not, why not?

Do I communicate my sexual thoughts, feelings, and desires openly and honestly? If not, what stops me from doing so?

Do I fear my desires? If so, why?

How do I feel about myself?

making changes and with time and dedication, you will be able to work through your past experiences and unhelpful or faulty beliefs.

In addition to the mental work required, it will also be necessary to work on embodiment exercises (ways of noticing how you’re feeling in your body and ways of self-regulating those feelings, as needed). These include: deep breathing; full body breadth exercises; progressive muscle relaxation; sensory meditations; yoga; etc. If you’ve already begun this work and want to challenge yourself further, try taking a belly dancing class or a Kundalini yoga class.

If you’re in a relationship, let your partner know what you’re working on changing and ways in which they might support you in those changes.

You might consider starting with something like taking a couples yoga class together; or a couples massage workshop. Both of these are safe, non-sexual ways of engaging in physical touch, as you work on increasing comfort with communicating your sexual thoughts and feelings with them.

Finally, I’ve included a list of resources below, to help guide you in more depth with each of the steps and stages discussed in this article. I wish you all the best in your journey toward reclaiming your sexual self.

How do I feel about my relationship?

How do my beliefs serve me? Are they limiting? Healthy? Keep me safe?

Are there negative sexual experiences from my past? If so, have I working on healing, or do I still have work to do? If there is still work to be done, how will I seek out the resources to begin that work?

Do I trust my “gut feelings” when something doesn’t feel right for me?

Resources: The Power of Intention by Wayne Dyer Loving What Is: Four Questions That Can Change Your Life by Byron Katie Meditation for Beginners Audio CD by Jack Kornfield.

Creative Visual Meditations Audio CD by Shakti Gawain Your Body Believes Every Word You Say: The Language of the Body/Mind Connection by Barbara Hoberman Levine.

Succulent Wild Woman: Dancing with Your Wonder-Full Self! By SARK. Reclaiming Your Sexual Self: How You Can Bring Desire Back into Your Life by Kathryn Hall

Some people start off with five or ten, while others might come up with 50. It’s your journey. Be gentle with yourself and just start with whatever you’re most comfortable with in that moment. As your insights and awareness deepen, you can continue to add more questions.

Seek the help of a professional counselor or psychotherapist for additional support, especially if there have been negative sexual experiences from your past that have never been processed and/or continue to cause a disruption in your ability to have positive sexual thoughts, feelings, desires or experiences.

Sexual Awakening This is complicated work. While you are in the process of gaining clarity around what you want or need to change, you will also need to practice acceptance of yourself, just as you are in the here and now. Engaging in negative self-talk undermines your effort for change (e.g., “I’m so broken. I’m never going to trust again”). Instead, practice self-love and acceptance that while you may not be there yet, you are engaged in

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.

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January 2018

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

Q:

Can osteopathy be used as a treatment for Cancer patients?

A:

Osteopathic treatments can be very helpful for Cancer patients. Osteopathy looks at the entire patient as a whole and not as just a patient with Cancer. It is not permitted to do deep techniques on tumors or actual lesions so as not to spread cells outside their encapsulation. It is however permitted to do techniques away from this site to positively affect posture, breathing and overall immune system stimulation and well-being. Post surgically, osteopathy is imperative.

Scars are only the tip of the iceberg. Unattended scars contribute to poor posture and can impede airway flow. and oxygen availability.

Scars cause congestion so that affected areas have stagnation and constriction, lacking proper nutrient-rich blood flow. With Cancer care, it is necessary for all tissues to have access to anti-oxidants and ultimate nutrition. Osteopathy uses nature and purity in food consumption as basic principles of health. Deep breathing in nature, eating raw and organic foods, encouraged and overflowing positive vibrations, thoughts and frequency is very important. Happiness is the greatest healer. Although, cancer patients can have isolated neck and back issues that can be addressed outside the diagnosis of Cancer. The neuropathic pain that can often result from chemotherapy is greatly decreased and sometimes completely abolished with fascial bodywork and neural tissue tension releases.

Q:

I have problems sleeping even though I am an active middle-aged women and in good shape.

I am told that I snore a little bit and have tried the strips, however all other interventions seem cumbersome or invasive. Can osteopathy be of help with this sleep disorders and possibly with sleep apnea?

correction exercises and pelvic floor exercises may be necessary for endurance and strength of postural support muscles. Even tiny muscles of the throat or the respiratory diaphragm itself may need to be released and lengthened. Many dental procedures if not taking into consideration how the teeth line up, can negatively affect the airway and obstruct full oxygen reception. He also states you do not have to be overweight or older to have narrow or constricted airway.

Problems can start at delivery where great pressure on the cranium or craniosacral system can affect alignment of the airway. Pressure on the cranium can also affect the influence cranial bones have on the brain. Misalignment of the head bones can put direct pressure on the brain quite precisely in the area responsible for controlling breathing, The head bones can also affect actual size and shape of nasal and sinus passages. Allergies can also affect the viscosity of the fluid in these passages narrowing the airway.

From an osteopathic perspective, help comes in the form of postural correction from the ground up, paying close attention to the pelvis and neck alignment. Erect posture coupled with strong postural muscles for endurance with a relaxed diaphragm and breathing technique will allow for optimal oxygen consumption. Fascial tissue release and muscle release can allow for expanded airway and lung capacity as well strengthening of postural muscles to keep the body upright directly decompressing the airway. Cranial mobilization and craniosacral balancing can allow for the entire craniosacral system to work in coordination with the nervous system and the central nervous system. Breathing exercises can improve breath control.

All intervention must lead to the back teeth having space between them, the tongue resting on the roof of the mouth and lips closed to assure maximal airflow. Whether adult or child postural equilibrium, release of any related muscular restrictions and breathing exercises are helpful. A homeopathic case taking can be very helpful in conjunction as it can stimulate the immune system and balance the emotions.

It is wise to try this course of treatment as a first resort as well as having a knowledgeable dentist before trying the more inconvenient apparatuses.

A:

According to Michael Gelb, DDS, MS author of “Gasp!: Airway Health - The Hidden Path To Wellness”, if your sleep is affected than 1/3 of your life is affected. He speaks about how any obstruction of the airway can lead to poor posture, fatigue, premature aging, neck pain and headaches. Many things can affect your airway. and how easily the air can flow Posture can be affected by many issues.

Poor posture is a big one. If the posture is not strong and upright there can be a resistance to flow within the airway. Forward head posture not only decreases the circumference of the airway itself, it also collapses and compresses the rib cage. Posture can be corrected releasing tissues that encourage the body into flexion. Postural 22

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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.

January 2018

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• Cognitive Behavioral Therapy Sex therapy is a specialized area of psychotherapy that • Gestalt Therapy addresses specific sexual • Group Psychotherapy issues and concerns.

There is no physical contact • Body-Oriented Psychotherapy between the therapist and • Erectile Dysfunction the client. The therapist is a licensed mental health • Negative Body Image professional, trained • Low Sex Drive to provide in-depth psychotherapy with a • Postpartum Depression specialization in clinical • Relationships human sexuality.

• Fertility Concerns sextherapyindelaware.com www.livingwellmagazine.net

January 2018

23

Chiropractic Care Keeps You Moving

Dr. Tiffany Garcia

Life in today’s world? Cue the hamster wheel analogy! We just keep going and going. Hectic lifestyles have us running on overdrive, constantly spinning our wheels. Phones, TVs, internet, transportation, children, careers, relationships, oh my! Technology provides access to unlimited options for stimulation, all beckoning for our time and attention.

after birth, and a regular part of a healthy lifestyle through the years.

Although the type of stressors may change as we grow and age—from birthing trauma, to school-age bumps and falls, to compounding immune burdens, poor nutrition, lack of sleep and the stress of adult living— good alignment will help address the ebb and flow of imbalances.

Chiropractic is very effective in relieving conditions such as: Headaches Low back pain Disc problems Knee, ankle or foot problems Shoulder problems Carpal tunnel syndrome Pre- and post-natal discomfort Menstrual pain Sinus issues, allergies and coughs Reflux, colic, bedwetting and ear infections Work-related injuries Auto-related injuries and many other conditions!

While understanding the benefits of chiropractic care is important, frequency and consistency of care is the KEY to successful results.

Education is the foundation of my practice. Knowledge empowers my patients to take responsibility for their health, nurturing a commitment and responsibility that will last a lifetime!

Integrative Health for Successful Outcomes

Toppling the Tower In the swirl of rushing through the days, you may begin to cut corners, especially in the areas of sleep, nutrition and exercise. Poor lifestyle choices will ultimately settle in and become poor habits—a new normal.

You might rarely have time to take a breath, let alone notice the subtle signs of distress and damage being caused by physical, emotional and chemical overload. But in time, these burdens add up, causing imbalance in the system and ultimately pain, discomfort, injuries and chronic dis-ease.

Imagine a marble run. If one piece is bumped out of place, the marble gets stuck, or falls off the track all together. Keeping our bones and joints aligned is a crucial way to help insure the nervous system runs smoothly.

Messages will efficiently get where they’re trying to go, allowing our body and mind to function in synchronicity. We not only move better, we feel better, heal better, think better and make better choices. Regular chiropractic adjustments are a great tool for resetting your system.

Chiropractic philosophy is centered on promoting good health through relieving nervous system irritation. Nerve stress is removed through non-invasive, gentle manipulations called “adjustments.” Adjustments not only restore proper spinal and nervous system function, but they also promote the bodies natural healing process.

There is nothing more powerful than a chiropractic adjustment for aligning the body. However, in addition to adjustments, complimentary modalities such as acupuncture, therapeutic massage, whole-body cryotherapy, deep tissue laser, non-surgical spinal decompression and functional nutrition can help speed the healing process and promote optimal well-being on an on-going basis.

My patient, Gregory, is a fantastic example of the benefit of combining multiple natural resources. He was experiencing degenerative disc disease and after 10 operations, he was still having pain and leg weakness.

He recalls: “After running out of traditional medicine options, I sought alternative medical treatment including chiropractic, acupuncture and whole-body cryotherapy. I had incredible results! Leg weakness improved immediately, pain levels began to drop. Chronic low back inflammation responded well to acupuncture. I’m now able to walk over two miles, feeling like I can have a life again!”

Are you ready to take a wellness-based, conservative approach to your health? Explore chiropractic and the tools available to help you live to your highest potential, without medication or surgery. Call us today, we’re excited to help you get started!

Chiropractic Care is for Every…Body!

In fact, we recommend a baby’s first adjustment be as soon as possible 24

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Dr. Tiffany Garcia is a chiropractic physician and certified acupuncture provider at First State Health & Wellness— Christiana. She integrates chiropractic care with acupuncture for optimal pain relief and healing. First State Health & Wellness has been providing award-winning healthcare and education for over 30 years. If you’re ready to discuss conservative wellness options for you and your family, visit www.firststatehealth.com, call 302.633.6335 or e-mail kgamble@firststatehealth.com to schedule a consultation.

January 2018

The Strength To Never Give Up

Joe White

One of the things I love the most about what I do, is that I get to empower individuals to design the lives they truly deserve. Watching them breakthrough limiting beliefs, fears, doubts, and hesitations.

Witnessing the moment where they shift from not believing to believing in themselves. So many of the articles I write here are tools you can use immediately to produce results. This month, I felt pulled to write differently. Not a message of how, but rather a message of why.

“Ann’s gifted.

As a toddler, we hear the word “no” over 400 times a day. Yes, 400 times a day!! We are told what we cannot do and who we can not be.

Then at some point, we start to believe it to be true. We set our dreams; perhaps it is to have the magic of love or that ultimate level of success, but after set back upon set back, we begin to believe that our dreams will remain just that... a dream.

What happens when you realize the life that you have always wanted is not what you have? We think about giving up or convincing ourselves that we never really wanted it anyway. You feel like throwing in the towel.

Well, don’t.

Understand this, no one, no event; nothing defines you, but you. Who you are at the level of Soul is greater than anything, greater than your problems, greater than your failures.

Ann Wilkinson P.T.M.S,

When you have given up all hope Ann’s skillfully trained hands can find all the areas of trauma within your body.”

Osteopathic Physical Therapy Transforming Trauma into Wellness www.handsonhealthde.com

302-656-7882

We give up when we believe what we want is unattainable. Never trade your dreams away for want, and never settle. The road is never easy, it is rough but life has a way to always give us what we need in the moments we need it most. It is our responsibility to embrace those moments with courage and faith.

I remember reading a Tweet from Dwayne, The Rock, Johnson. He was talking about his good friend, Kevin Hart. The Tweet was about how it took Kevin Hart 19 years to become an overnight success. How Kevin had to overcome everyone telling him, he would never make it. He was not funny enough; he lacked the “It” factor. Kevin never made excuses and only kept working harder and harder. Kevin Hart has surpassed Jerry Seinfeld as the top paid comedian in the world.

Sometimes what seems impossible takes just a little while longer. Tune out those who want to tear you down, even if it is your voice. Find a tribe that believes in you. It is your time. Own it.

I wish you a month of love and passion.

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

January 2018

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Mind Mastery—The Final Frontier Mind Training with a Smile Karen Verna Carlson

Welcome to 2018. Whatever occurred last year is gone, done, unchangeable. We may be able to modify some consequences of past actions or see the past differently as our perspective matures through the practice of mind training, but we can’t change those events. The future, however, is definitely subject to change by what we do today. Mind training or mindfulness practices contribute to my quality of life today and steer my journey towards being more aware. The consequences of heightened awareness are all good regardless of what an unforeseeable future may bring.

Please Smile Now Given this cliché reminder, I invite you to upgrade your quality of life with a smile. Right now stretch the edges of your lips outward and upward. I double dare you to actually do it. Make it a big stretch. Just for a moment. A Cheshire cat grin. Act spontaneously in a most benign way, even if you’re reading this in a waiting room or on a plane. Come on, just do it. I wish I knew what percentage of readers actually have enough willingness to instantly invest in a no-risk growth opportunity with guaranteed benefits immediately as well as long-term.

Activate a Series of Events Resting muscles contract, skin rearranges its mantle, eyelids shift, ears move, countenance changes. That’s what happens on the surface. Inwardly, neurons register this tissue reconfiguration, send messages to the brain which interprets in mysterious ways unknown to the most advanced neuroscientific research that a smile has formed. Then an emotion presents itself. A light buoyancy takes its cue from muscles to align with them.

Or maybe a curmudgeonly resistance occurs. Perhaps what you feel is fear that someone might see you as behaving weirdly. Or embarrassment about being noticed at all. Just take what you get. Be with that feeling for a moment.

A Microcosmic Demonstration Now, make a decision whether you want to support that response, diminish or strengthen it, or eliminate it and replace it 26

with another. Finally, transform that decision into present moment reality. Tah dahhhh! A perfect demonstration of how all of life works chunked down to its simplest components. Heightened awareness proves to be the critical element of a smoothly unfolding process.

Attention Directs Energy If you choose curmudgeonly resistance, no need to read further. What follows pertains mostly to persons seeking a pleasurable experience to inaugurate or enhance mind training.

Where attention goes, energy flows. A smile creates lightness. Is there a child on this planet that has not put a smiley face on her landscape’s sun? Since doubling my own mind training regimen this past year, I’ve had many fresh and/or deeper insights. One is that there are two sources for smiles.

Smiles from Mind The purely perfunctory social or political smile originates from cognitive propriety. Better than nothing, since the action regardless of underlying motives does create some nearly speed-of-light physiological upgrades, however fleeting. A few endorphin molecules are synthesized and circulated. Adrenalin production momentarily abates. Heart works easier. For more than four decades, medical science has been studying the mental, physical and spiritual benefits of humor, revealing links to longevity, pain relief, as well as measurable reduction of heart attacks and cancer.

Smiles from Heart Far better than a pasted on emoticon smile is one that originates from the heart. What brings forth a heartfelt smile to morph your face into a glowing beam? The sight of a contentedly sleeping infant child or animal does it for most of us. Sometimes an extraordinarily beautiful sunset catalyzes a smile in my heart, while I need to consciously encourage its radiance to produce a full blown facial smile. When heart and head are connected in an authentic smile—that’s the best.

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A Tiny Bud of a Smile It is that heartfelt smile Vietnamese monk Thich Nhat Hanh (Peace Is Every Step; The Path of Mindfulness in Everyday Life, Bantam Books, NY, 1991 ) references, “If a child smiles, if an adult smiles, that is very important. If in our daily lives we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it….When I see someone smile, I know immediately that he or she is dwelling in awareness….Mona Lisa’s smile is light, just a hint of a smile. Yet even a smile like that is enough to relax all the muscles in our face, to banish all worries and fatigue. A tiny bud of a smile on our lips nourishes awareness and calms us miraculously. It returns us to the peace we thought we had lost.”

in our family, nothing we buy could give them as much happiness as the gift of our awareness and our smile.” (Read my October 2017 column to learn more about this remarkable sage.)

If only one person per 1,000 did this, we’d be living in a much, MUCH better world in 2019. Happy New Year—literally.

Morning Smiles

TNH says, “Our smile will bring happiness to us and to those around us. Even if we spend a lot of money on gifts for everyone

Home Office Pets Children Elders

dream for your life o rt h

Smiles Can Change Our World

Karen Verna Carlson, N.D., Ph.D. (Hon.) is a naturopathic physician and professor credited with “the first major breakthrough in Swedish Massage—research demonstrating energetic interconnections”—since Peter Ling systemized it in the early 19th century. After 35 years running her own nationally accredited school of holistic healing and massage she has retired to provide a new kind of holistic care for individuals and families. In addition to her specialties of healing massage and bodywork, she provides sensitive, timeand cost-effective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders.

She has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She’s appeared on TV and radio and has been featured in professional publications and mass media. kvc@livingwellmagazine.net Phone (302) 777-3964

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I invite you to begin this year with a daily morning smile. “How can you remember to smile when you wake up?” asks TNH. “You might hang a reminder—such as a branch, a leaf, a painting, or some inspiring words—in your window or from the ceiling above your bed, so that you notice it when you wake up.

Once you develop the practice of [heartfelt] smiling, you may not need a reminder. You will smile as soon as you hear a bird singing or see the sunlight streaming through the window. Smiling helps you approach the day with gentleness and understanding.” What a delightful aspiration.

h wit

Karen Carlson

302-777-3964 www.livingwellmagazine.net

t Ka

302.584.5917 www.dreamforyourlife.com January 2018

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Reach New Heights by Conquering Stress Dr. Scott E. Rosenthal

Stress is like a parasite. Given the chance, it will drain away your quality of life, ability to function and happiness. Unless you live in a monastery nestled deep within a remote mountain range, stressful triggers are unavoidable. So, how are you supposed to get through life without being torn apart by the ravages of stress? One answer can be found in an ancient practice common to many cultures around the world.

The practice I speak of regularly calms your body and mind. It can also help increase your tolerance to stressors, so they no longer make you feel stressed in the first place. The effective, simple and free practice I am referring to is meditation.

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Meditation has been practiced for over 5000 years, and it has been a part of many of the world’s religions and psychological techniques. Believed to originate in India, many different forms exist with varied objectives. This article will focus on a form of meditation found in the yoga practices.

The goal of meditation is to maintain a prolonged focus of the thinking mind. This is accomplished by sustaining one’s mental attention on a single object. Quieting the distractions created by the barrage of thoughts experienced regularly becomes the single focus. One form of mediation in yoga uses the words “So” and “Hum” as the objects of focus.

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January 2018

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The word “So” is silently stated in the mind during the inhalation, followed by “Hum” on the exhalation. Besides being associated with the sounds of the flowing breath, they translate into the words “I am that.”

This means: I am part of all creation. This method is easy to perform and effective for both the beginner and advanced meditator.

next to a stream of flowing water. A thought is like a leaf floating by in the current. You may notice the leaf, but allow it to pass by while your focus remains on the words and movement of the breath.

To meditate:

Meditating at the same time each day and in the same location makes the practice flow more easily.

Sit in a comfortable upright position on a blanket, pillow or chair.

Place your hands on the lap either palms up to open awareness or palms down to calm the mind. Traditionally, Jnana mudra (sanskrit) is used by touching the first finger to the thumb like the “OK” sign with palms facing upward. A mudra means “seal” and Jnana translates to “knowledge or wisdom.” This ancient hand position enhances the practice as a gesture of knowledge.

Soften your face and body while maintaining an erect posture.

Bring your awareness to the touch of breath as it enters and exits the nose. The breath is natural, flowing in and out of the nose without intentional sound. Inhalation gently leads to exhalation and effortlessly returns to inhalation.

A timer may be helpful.

Wait at least two hours after a meal to meditate.

Practicing just before going to bed may cause an energy surge that could hinder the sleeping process.

If you are tight on time, practicing for shorter periods is still beneficial.

Kindness and self-acceptance are important when practicing meditation.

Perfection is not necessary. Benefits come with any effort great or small. You will find that with practice, not only will many aspects of your life and health begin to transform, but the effects of stress will lesson.

You will feel healthier, happier and empowered with a technique that has helped millions of people over thousands of years!

Silently repeat the word “So” on each inhalation and “Hum” during the exhalation. The words, like the breath, glide smoothly into each other.

You may see the words in your mind’s eye and/or hear the words spoken within.

Practice as long as you feel comfortable and unforced. Work up to 20 to 30 minutes once or twice daily.

Upon completion, cup the hands gently over closed eyes. Bring your awareness outward by opening your eyes beneath your cupped palms.

Observe slowly as you remove your hands, and allow your awareness to move outward again.

Key points: When thoughts come, and they will, without judgment or analysis, bring your attention back to the words “So-Hum.” It is as if you are sitting

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 stateof-the-art care with modern forms of chiropractic and is the first to offer the Koren Specific Technique and Biotensegrity Restoration Technique in Delaware. Also offered are chiropractic pediatric and prenatal techniques (including Webster Technique certification). Dr. Rosenthal practices in Wilmington, Delaware where he took over his father’s practice which was founded in 1965.

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Jenifer Jurden is the CHO (Chief Happy Officer) of SHOUT b cause, LLC and the creator of Jurdy®, 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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