Living Well Magazine January 2019

JANUARY 2019

LIVING WELL MAGAZINEâ„¢

LIFE HACKS FOR A ROMANTIC VACATION

CLIMATE CHANGE AND FOODBORNE ILLNESSES...

IS THERE A CONNECTION?

AUTO INJURY MYTHS

RECURRING DREAMS

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

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words from the editor and publisher:

2019: The year of figuring out what works for you.

There is so much out there telling us how to eat, how to exercise, how to communicate, how to be healthy, how to be us. But with all of that advice, counsel, insight, suggestion, feedback, commentary, etc., etc., is only meaningful if it aligns with your view of a healthy lifestyle.

When we first started this magazine, we set out to more broadly define what “Living Well” means. We wanted readers to think more expansively about the things in their lives that mattered to them, made them feel happy and healthy. Although we know healthy eating habits and exercise are core components of a healthy lifestyle, we also know that they alone do not define “living well”. We wanted to provide content that showed our readers that, though there are foundational pieces of a healthy lifestyle, the rest is up to us on how to build that lifestyle out.

If a vegan smoothie and hot yoga works for you, then that’s fantastic. But if you like the occasional McDonald’s cheeseburger, Napa Valley Cab, Cuban Cigar, New York Cheesecake, you name it—then those things can also fit into your definition of Living Well. So this year, we want to remind our readers that Living Well is not a set way of life. It’s the way of life we set... We should no doubt commit ourselves to resolutions that focus on improving our physical health. But we should also more broadly resolve to figure out what makes us happy, what makes our living, well.

We wish all of our readers and partners a happy and prosperous New Year! We wish you all a year of Living Well.

Happy 2019.

—Enjoy & Share Everything! Diane Strauss

Advertising Inquiries:

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

Catdog is a sweet girl, looking for love...

CONTACT US:

VOLUME 15 NUMBER 1

diane@livingwellmagazine.net

302-355-0929 www.livingwellmagazine.net LIVING.WELL MAGAZINE© is a monthly publication distributed regionally. All articles and advertisements are accepted in good faith.

Living Well Magazine assumes no responsibility or liability for any claims, conditions, products, services, errors, and/or opinions expressed through articles and advertisements appearing in this publication. Please check with your primary health care provider before making any changes. Living Well Magazine welcomes your comments and suggestions. No part of LIVING WELL MAGAZINE™ may be reproduced in any form without permission and written consent. Copyright, All rights reserved. 2018 Various Trademarks used

By Permission of Their resPecTiVe owners

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puppylove™ Catdog’s name definitely matches her personality; sometimes she’s curious and playful like a cat, and sometimes she’s snuggly and sweet like a dog. This five-year old beauty can chase a toy mouse with impressive focus, and once she’s ready for a nap she’ll snuggle up and purr like an engine. Catdog is open to living with other cats, and she would prefer a home without dogs and young children.

(Brandywine Valley SPCA, 600 South Street, New Castle, DE 302-516-1000, www.bvspca.org) www.livingwellmagazine.net

January 2019

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

Cover: designed by dcstrauss For more content, photos, and special give-aways you can find and follow us on most social media forums.

inside A New Year = Pure Potentiality Karen Verna Carlson

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Welcome to Your Spacious NOW Suzanne E. Eder

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16 Auto Injury Myths Dr. Scott Rosenthal

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Hands on Health:

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Sexual Health and Healing: Life Hacks for a Romantic Vacation with Dianna Palimere

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Ann Wilkinson P.T.M.S.

Recurring Dreams Kat Samworth

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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

20 Life Hacks for a

2019 RESOLUTIONS Resolve to Find a New Way to Succeed!

Liz Brown

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Romantic Vacation with Dianna Palimere

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EARTH TALK: Carpet

(product images do not depict actual size)

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EARTH TALK: Foodborne Illness

&

TRUE™ AWARD

humans+pets: Mayo Clinic Why allergies 28 shouldn’t prevent kids from having pets

New Physical Activity Guidelines for Americans Released by HHS

AGAZIN ™ E

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LL M WE

LIVIN G. TRIED

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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FYI

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January 2019

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January 2019

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I need to replace the wall-to-wall carpeting in my basement. Any tips for finding something that won’t aggravate my allergies or otherwise pollute my indoor air?

Carpeting is an oft-overlooked culprit when it comes to compromised indoor air quality, but the chemicals used to produce it are typically far from natural. According to the non-profit Environmental Working Group (EWG), most carpeting is made from synthetic fibers derived from non-renewable petroleum-based sources and emits harmful volatile organic compounds (VOCs) into the air.

Meanwhile, carpet backing is typically made from synthetic rubber derived from styrene and butadiene, also respiratory irritants.

And that new carpet smell we know so well comes from the offgassing of 4-PCH, a potent VOC byproduct of the synthetic rubber manufacturing process known to cause respiratory problems, eye irritation and rashes. EWG adds that it can also react with other chemicals to produce formaldehyde, a known human carcinogen.

Likewise, the glues and sealants used to install most wall-to-wall carpeting come chock full of more VOCs and in some cases, toxic petroleum-based solvents. To add insult to injury, the waterproofing and anti-microbial treatments now common in everyday carpeting have been linked to cancer, birth defects and hormone disruption.

Last but not least, carpet padding is typically made from scraps of polyurethane recycled from older furniture and mattresses—and as such likely contains carcinogenic chemical flame retardants now banned in new furniture.

Well that’s all well and good, but what choices do we have?

Actually, lots. Carpeting labeled with the Carpet & Rug Institute’s “Green Label Plus” or UL Environment’s “Greenguard” emit low amounts of VOCs and as such are safer for you and your family. Wool is the most common eco-friendly choice, but jute and cotton varieties are coming on strong. Stay away from stain fighting, waterproofing or antimicrobial treatments. For carpet 6

padding, go with felt rather than synthetic rubber. And make sure to use low-emitting, non-solvent adhesives and/or fasteners during installation.

No matter what kind of carpeting you end up with, make sure to vacuum it regularly—the American Lung Association recommends at least 3x/week with a HEPA filter-equipped vacuum—to remove dust, allergens and pollutants that you (or your pets) might track in. “Carpets are ... the perfect environment to harbor dust mites, mold and mildew, which are all common allergens,” reports EWG. One way to avoid all of these issues entirely is to forego carpeting altogether and go with tile, wood, cork or natural linoleum flooring with low-VOC sealant. They don’t off-gas VOCs or harbor allergens and pollutants, and they’re easy to clean while lasting decades longer than carpeting anyway. Throw down a few wool area rugs (easily cleaned outside) and you’ll be good—and green—to go.

Now what to do with the old carpeting is another question entirely. Carpeting is difficult to recycle as it’s made from multiple components with different chemical makeups, so your local curbside recycling hauler is unlikely to take it away for you. The non-profit Carpet America Recovery Effort (CARE) is working to develop the infrastructure needed to recycle carpet efficiently across the U.S. In the meantime, you can search on Earth911 for a carpet recycler near you.

CONTACTS: EWG, www.ewg.org; Green Label Plus, carpet-rug.org/testing/green-label-plus; Greenguard, greenguard.org; CARE, carpetrecovery.org; Earth911, search.earth911.com.

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.

www.livingwellmagazine.net

January 2019

Climate change and foodborne illnesses...

Is there a connection?

The new federal climate report (the “Fourth National Climate Assessment”) paints a dire picture of our future, including compromised food safety; if we don’t rein in greenhouse gas emissions.

crops,” reports SFI. High temperature, humidity and precipitation brought on by climate change can create optimal conditions for mold growth.

According to the non-profit Stop Foodborne Illness (SFI), climate change is already starting to affect food safety as a result of increased bacterial adaptation to fast changing environmental conditions brought on by warming surface temperatures. In essence, the bacteria that rules the world is getting better at adapting to new environments. The stronger the bacteria, the better it can do colonizing new territory—and making more of us sick. One side effect of increased bacterial resistance is much more use of antibiotics by veterinarians, farmers and ranchers to keep animals healthy. But it’s a zero-sum game: The more antibiotics we use on ourselves and animals, the better bacteria get at developing resistance to them.

“At high doses, mycotoxins produce acute symptoms and deaths, and particular mycotoxins may possess carcinogenic, immunosuppressive, neurotoxic, estrogenic and teratogenic activity,” adds SFI. What’s scary is that we could already be ingesting these contaminants—and surely will be more so in the future by eating inadvertently infected crops and/or meat derived from livestock raised on contaminated feed.

Additionally, global warming brings increased flooding, which spreads pathogens from misdirected waste streams across soils, including where children play and food crops grow. Meanwhile, warming induced drought compromises overall soil health and brings new bacterial challenges to farmers and ranchers.

Another way global warming contributes to more foodborne illness is by increasing the incidence and severity of natural disasters where first responders may not prioritize food safety and many of the affected are left without power or running water that could help them sanitize food.

Likewise, agricultural experts worry that exaggerated “mycotoxin” growth in a warmer world could also contaminate food sources.

“Mycotoxins are a group of highly toxic chemical substances that are produced by toxigenic molds that commonly grow on a number of

And then there’s “zoonosis,” the transmittal of diseases from pets and livestock to people through direct contact with infected animals, meat or wastes. Climate change will increase the susceptibility of animals to disease, says SFI, thus increasing the likelihood of our contracting illnesses from animals.

While we can try our best to eat responsibly grown foods and stay out of the way of potentially infected animals, the solution to global warminginduced increases in foodborne illness is to stop emitting greenhouse gases. But as we are finding, that’s much more easily said than done.

CONTACTS: Climate Report, nca2018.globalchange.gov; SFI, www.stopfoodborneillness.org.

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.

www.livingwellmagazine.net

January 2019

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Physical Activity Guidelines for Americans The Department of Health and Human Services issued the federal government's first-ever Physical Activity Guidelines for Americans in 2008 to help Americans understand the types and amounts of physical activity that offer important health benefits. Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. HHS has now released the second edition of the Physical Activity Guidelines for Americans.

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KEY GUIDELINES: Adults Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.

For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderateand vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.

Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderateintensity physical activity a week.

Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Older Adults The key guidelines for adults also apply to older adults. In addition, the following key guidelines are just for older adults: As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.

Older adults should determine their level of effort for physical activity relative to their level of fitness.

Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Women During Pregnancy and the Postpartum Period Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week.

Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.

Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.

Adults with Chronic Health Conditions and Adults with Disabilities Adults with chronic conditions or disabilities, who are able, should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.

Preferably, aerobic activity should be spread throughout the week.

Adults with chronic conditions or disabilities, who are able, should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

When adults with chronic conditions or disabilities are not able to meet the above key guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

Adults with chronic conditions or symptoms should be under the care of a health care provider. People with chronic conditions can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for their abilities and chronic conditions.

Safe Physical Activity To do physical activity safely and reduce risk of injuries and other adverse events, people should: Understand the risks, yet be confident that physical activity can be safe for almost everyone.

Choose types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.

Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow� by starting with lower-intensity activities and gradually increasing how often and how long activities are done.

Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.

Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them.

Source: www.hhs.gov The complete, Physical Activity Guidelines for Americans is available online.

www.livingwellmagazine.net

January 2019

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Nutrition Facts Label Reboot: A Tale of Two Labels

The Nutrition Facts label that you may read when buying packaged foods or preparing a meal has undergone a makeover. It’s been updated by the U.S. Food and Drug Administration (FDA) to reflect updated scientific findings. These changes can help you make better informed choices about the foods you and your family eat and help you maintain a healthy diet.

Manufacturers with $10 million or more in annual food sales have until 2020 before the new label is required, and manufacturers with less than $10 million in annual food sales will have until 2021. The new label reflects updated scientific information, including our greater understanding of the links between diet and chronic disease. It is also more realistic about how people eat today. Here are some of the changes:

most vegetable oils and nuts, can reduce the risk of developing heart disease when eaten in place of saturated and trans fat.

5. Daily values for nutrients like sodium, dietary fiber, and Vitamin D have been updated and are used to calculate the % Daily Value (DV) that you see on the label. The % DV helps you understand the nutrition information in the context of a daily diet. The footnote at the bottom of the label has changed to better explain the meaning of the % DV.

1. The new label makes it easier if you or a member of your family is counting calories by putting the calories, the number of servings, and the serving size in larger, bolder type.

2. FDA is required to base serving sizes on what people actually eat and drink, so serving size requirements have been adjusted to reflect more recent consumption data. This way, the nutrition information provided for each serving is more realistic. For certain packages that contain more than one serving, you will see nutrition information per serving as well as per package.

3. Added sugars are now listed to help you know how much you are consuming.

4. The old label lists calories from fats, but the new label does not. The FDA made this change because research shows the type of fat consumed is more important than total fats. For example, monounsaturated and polyunsaturated fats, such as those found in

Source: www.fda.gov/ForConsumers/ConsumerUpdates/ucm620013. htm?utm_campaign=Nutrition

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January 2019

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NOW Welcome to Your Spacious

Suzanne Eder

Here we are once again, at the start of a new year.

us, not enslave us.

Here we are once again, at the start of a new month.

Of course, what I’m calling my deep dive into these truths is actually a mere scratch on the surface. I have a strong sense of the enormity of their implications, yet just an inkling of what they might actually be. Still, I’ve gained new insights that are, for me, truly liberating, and I look forward to both deepening and expanding those insights.

Here we are once again, at the start of a new day.

Here we are once again, at the start of a new moment.

Here we are in the spacious NOW, where all of our creative power exists.

One of the insights I’ve gained during my exploration of what I call the spacious NOW seemed the perfect thing to share at the start of a new year, when so many people pause to reflect on their lives and identify what they would like to change…

In recent months, I’ve been taking a deep dive into my understanding of something I tell my clients and myself often, because I believe it to be immensely helpful on the path of personal transformation. I decided to take a deep dive because I’d repeated this particular phrase so many times, it started to feel more like a cliché than the declaration of potent truth that it is:

…and then conclude that the change is likely to be difficult to accomplish, given how long they’ve experienced whatever it is they no longer wish to experience, as well as perhaps a number of previous failed attempts to change that very thing.

Your point of power is always NOW. That simple statement has many nuances of meaning, not the least of which is that we can initiate change at any time – not just on January 1st - and regardless of anything we have experienced in our past.

But perhaps the most stunning thing about the statement is that it’s literally true: NOW is the only time there is. And I don’t think many of us grasp the vast implications of this truth.

We more commonly think of time as moving in a linear, step-by-step forward motion, with “past” being behind us and “future” being ahead of us, and within that framework we automatically form certain conclusions about the way life is. And some of those conclusions don’t serve us well.

As I revisited material I’d previously read or learned about NOW being the only time there is, I took time to reflect deeply on it, to contemplate it in meditation and to explore questions about it in my journal. I reached a different level of understanding of what many wise teachers have been telling us for eons: Linear time is a construct of our minds. And that construct is meant to serve 12

If you, like so many people, have come to believe that the longer you’ve experienced something, the harder it is to change, here is the insight I want to share with you: All creative power exists in the spacious NOW. There is NO power in the perceived progression of linear time.

Have I knocked your socks off yet? Perhaps not. But stay with me, I’ll do my best to shake you gently out of your belief in how hard it is to change things you’ve been experiencing for a “long time.”

Before I go further, though, let me introduce another key understanding about the creative process that comes from the metaphysical world of energy and consciousness. This one, when considered in concert with the understanding that all of our creative power exists in the NOW, has the potential to initiate an experience of the change process unlike any you’ve had before.

Here it is: The manifest world is an expression of our consciousness - our beliefs, thoughts, expectations and feelings. Our thoughts literally turn into things and experiences through the laws of energy dynamics, not all of which are yet recognized by science (although that is changing).

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Consciousness is the source or cause of all physical manifestations.

So now let’s bring theses two powerhouse principles of creation together: Our consciousness – and only our consciousness - creates our manifest reality in the spacious NOW. I can almost hear you saying, “So what?” or maybe even, “Huh???”

Let me try to explain. I’ll start with a visual – an image that came to me during one of my deep reflections on the nature of the spacious NOW. I wish I could draw it for you, but since I can’t, I’ll attempt to draw it with words.

Imagine a mammoth ball of energy that represents your spacious NOW. Within that ball of energy is every outcome and experience you could possibly have in your life – past, present or future - although they haven’t yet reached the threshold of perception through your physical senses.

If you’re able to see or sense this huge ball of potentials and reflect on the “surface” moment points as gateways to those potentials, hopefully you’re beginning to grasp that you can access desired outcomes in the NOW through any given moment point.

You don’t need to have a long string of consecutive moment points to create an outcome, because you have access to the whole ball of NOW in any moment point. The string itself – the construct of linear time – has no inherent power of its own.

I’m not saying you could, with this understanding, suddenly have the ability to heal a chronic condition instantaneously, or triple your income in a short amount of time – although I’m not saying you couldn’t. Those kinds of outcomes are possible, even if they’re not likely.

What I want to emphasize is that the fact of your having experienced something unwanted for a long time has no direct bearing on how quickly you can change it. There is no inherent power in the seeming progression or continuation of linear time. All power is in the spacious NOW.

Each of them is vibrating in its incipient, pre-manifest state, and each of them is holding its full potential for realization, just as a seed holds the full potential of the plant. This means that the power of any given possible outcome – its essential life force energy that has an innate drive to be expressed - is held within its potential, and every potential resides in the spacious NOW.

And again, we access that power, moment by moment, through the vibrations of our consciousness. The key here is in the strength and stability of those vibrations. And vibrations – thoughts, beliefs, expectations and feelings - are strengthened and stabilized through our focus on them.

Now imagine a series of points dotted along the surface of the huge ball, which can be connected, one to another, in a single line. This line is what I’ll call the overlay of linear time, and each point is a moment. (I’m using the word “moment” here not to convey a measure of clock time, but any period of time in which you have a particular focus.)

For example, let’s say that your income is lower than you want or need it to be, and although you’ve tried lots of things, nothing has worked well. You’ve been focused on taking action to resolve the issue, not fully appreciating that your consciousness – your beliefs, thoughts, expectations and emotions – are what need to be changed before any actions will be effective.

Each moment point is a portal to your spacious NOW, which means that in each moment, you have the opportunity to, in effect, draw experiences from their pre-manifest state in the NOW into your lived experience in that moment.

And what is it that draws energy from the pre-manifest state into the manifest state?

Your vibration, your quality of consciousness - your beliefs, thoughts, expectations and emotions which are active in that moment. Your energy/consciousness calls possibilities that match its vibration from the spacious NOW into the present moment, where they can be experienced.

And because the moment point is a gateway between this present moment and the eternal NOW, the effect goes both ways. Your energy/ consciousness in the moment point not only draws resonant, ripe potentials from the spacious NOW into your experience, it intensifies all similar energy potentials (possible outcomes) in the NOW that match it, so they are more likely to be drawn into a “future” moment point when you get there.

The longer you’ve lived with “not enough income,” the more resigned to it you have become. And because you, like virtually everyone else, have believed in the progression of linear time – you believed that the past feeds into the present which feeds into the future – you actually have come to expect the condition of lack to continue.

But now, with your newfound understanding that consciousness creates all manifest experience and there is NO power in the perceived progression of linear time, you recognize that your expectation of the continuation of lack has been vibrating strongly in your consciousness, moment to moment to moment.

It’s not that the past is feeding into your present and your future, it’s that you’re bringing the same consciousness – the same thoughts and worries about lack - to every moment, therefore drawing resonant experiences of “not enough” from your spacious NOW into your physical experience, over and over again.

Yet the potential experience of abundant income is also vibrating powerfully in your spacious NOW, and now you understand that you can access your NOW in any moment. (Are you feeling the “now-ness” of it all??)

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January 2019

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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, so again, I don’t want to paint a picture here of instant manifestations.

But I do want to paint a picture of experiencing greater empowerment and ease in creating what you genuinely want in your life. When you have a deeper understanding of the inherent power of desired outcomes already vibrating in the spacious NOW, and of your innate ability to access that power through your consciousness, you experience more and more of your brilliant, joyful and endlessly creative self.

Your time really is NOW. Shift your focus, shift your consciousness, shift your experience.

Why not start…now?

HANDS ON HEALTH ANN WILKINSON 302.275.4198 HANDSONHEALTHDE.COM

Celebrating

40 years

RY ANNIVERSARY SA

R VE : NISPECIAL IAL N A EC F F SP 0 O HIP $200 $20 OFF S ER /18 1 MB ME IL 7/3 MEMERSHIPS T N U

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.

OF RESTORING MINDS AND BODIES TO

VIBRANCY OSTEOPATHIC BODYWORK WATSU MYOFASCIAL RELEASE HOMEOPATHY CRANIOSACRAL THERAPY THERAPEUTIC RIDING 14

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January 2019

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

Q:

I get treated monthly with myofascial/osteopathic sessions, I use homeopathic care for injuries orand illnesses, I eat organic food and exercise several times a week. Yoga and Zumba are fun, however, I get foot pain if I do all those exercises in one week. What else can I do to help prevent the foot pain?

A

:

You have covered a great deal of the bases. You may need a homeopathic case taking that works on a deeper than first aid level. This is a good foundation for further healing.

A good homeopath can identify a constitutional remedy that boost your entire immune system and electromagnetic alignment. I have found that the Medical Medium diet is an easy way to maintain ideal body weight. This diet brings awareness to how much simpler we can eat. The need to exercise to burn calories vs. for enjoyment, is greatly decreased.

Anti-inflammatory effects of the diet are a plus.Keep oxcylates low in your diet and eat cranberries and spinach or kale in combination. You may find that as you get lighter on your feet, you may not need to exercise as many hours a week as previously. With proper diet it will be easier to keep a leaner muscle mass. I like additional anti -inflammatory products such as turmeric products, a favorite Protandem, a supplement.

Traumeel, an ointment is very helpful for directly application This cream offers great relief of bruising, aching symptoms.

Traction of each toe with your hands and also using the other foot to traction the ankle. Doing this several times daily may create space for small bones in the feet to re-align, Long duration, low grade continuous pulling is elongating and can decrease pain and allow for restored mobility of small joints of the foot. Orthotics may be helpful after range of motion is restored to the joints and the fascia is elongated. Gentle Yoga can be done at home, maybe 5 slow easy postures over one half an hour to maintain length in the fascia and remind us to breath and hold erect posture. Posture is very important as it affects how your feet strike the ground. Lifting from the sternum and lifting from the pelvic floor engaging the buttocks insures good heal strike with walking. Keep head back and neck elongated is also important to posture as all affects heel strike and standing posture. You are certainly on the right track.

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.

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January 2019

15

RECIPES BY THE BOOK

BUDDHA BOWLS WITH CRISPY CHICKPEAS + HUMMUS A Buddha bowl is a hearty bowl of healthy vegetables, grains, and lean protein, packed so full that it resembles the rounded belly of the Buddha. Making and eating these delicious creations will make you feel as balanced as the Buddha himself. Most of the recipes in this book fit the Buddha bowl description, but this is a classic iteration, featuring roasted sweet potatoes and crispy za’atar chickpeas, along with carrots, beets, avocado, and a quick homemade hummus. Feel free to replace the hummus with just about any other sauce.

Build-a-Bowl: 77 Satisfying & Nutritious Combos: Whole Grain + Vegetable + Protein + Sauce = Meal by Nicki Sizemore Build-a-Bowl is a fun and healthy way to put good food on the table! Popular food blogger and teacher Nicki Sizemore’s fuss-free method starts with a grain base, whether it’s a popular favorite such as brown rice or an ancient grain like farro. Add a layer of fresh vegetables and herbs, follow that with a lean protein, and then finish it off with a flavorful sauce for a delectable superpowered meal.

Sizemore’s 77 creative combinations range from the Chicken Sausage Meatballs Bowl to the Crispy Fish Taco Bowl and the vegan-friendly Double Broccoli Power Bowl. Suitable for breakfast, lunch, or dinner, the beauty of the bowl is that every combination can be customized, making it a perfect solution for feeding everyone at the table with their favorites — happily and easily.

Serves 4 | Prep time: 15 minutes | Cooking time: 30 minutes HUMMUS 1 (15-ounce) can chickpeas 1 small garlic clove, peeled 2 tablespoons tahini 2 tablespoons lemon juice Salt 2 tablespoons extra-virgin olive oil BOWLS 1 large sweet potato, diced or cut into ½-inch wedges 2 tablespoons olive oil, plus more for serving Salt and freshly ground black pepper 1 (15-ounce) can chickpeas, rinsed and drained 1 teaspoon za’atar, plus more for serving (optional) 1 batch cooked grains 1 large beet, shredded or spiralized 2 medium carrots, shredded, shaved, or spiralized ½ English cucumber, sliced 1 avocado, pitted, peeled, and diced

About the author: Nicki Sizemore is a food writer, recipe developer, video host and educator. She is the author of The Food Processor Family Cookbook (Sonoma Press, 2016); and the forthcoming Slow Cooker Showstoppers (Storey Publishing, 2019). Nicki is the creator of the website From Scratch Fast, where she features recipes and meals that can be made from scratch in under an hour, and she’s written for publications such as Parents, All Recipes Magazine and Fine Cooking.

Nicki is a trained chef with a Grand Diploma in Culinary Arts from the French Culinary Institute (now called the International Culinary Center).

In 2006, she was awarded the Women Chefs & Restaurateurs Organic Scholarship due to her passion for sustainable cuisine. She has a BA in Anthropology from Colorado College, where she graduated summa cum laude. She lives in New York’s Hudson Valley with her husband and two daughters.

Excerpted from Build-a-Bowl © by Nicki Sizemore. Used with permission from Storey Publishing.

16

Hemp seeds or sesame seeds, for serving Lemon wedges, for serving

MAKE THE HUMMUS 1 Drain the chickpeas, reserving 3 tablespoons of the liquid. Rinse the chickpeas well and shake dry. Drop the garlic clove into a food processor with the blade running. Add the chickpeas, tahini, lemon juice, and the reserved chickpea liquid. Season with salt to taste. Process until smooth, scraping the sides occasionally. With the blade running, slowly drizzle the oil through the feed tube.

Process until combined. If you prefer a looser consistency, pulse in a splash of water. Taste and season with additional salt, if needed.

Continued recipe and image on page 18

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January 2019

SPICE SUB If you don’t have za’atar, you can season the chickpeas with a range of other spices; chili powder, cumin, garlic powder, and or paprika are all good bets. www.livingwellmagazine.net

January 2019

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[Recipe continued from page 17 ] BUDDHA BOWLS WITH CRISPY CHICKPEAS + HUMMUS BUILD THE BOWLS 2 Preheat the oven to 400°F (200°C). Line two baking sheets with aluminum foil.

3 Place the sweet potato on one of the baking sheets and drizzle with 1 tablespoon of the oil. Season with salt and pepper and toss to coat. Spread in a single layer.

4 Pat the chickpeas dry using paper towels. Transfer them to the second baking sheet and drizzle with the remaining 1 tablespoon of oil. Sprinkle with the za’atar and season with salt and pepper. Toss to coat.

5 Roast the sweet potatoes and chickpeas for 15 minutes. Stir both (flip the potatoes if they are cut into wedges). Continue roasting for 10 to 15 minutes longer, until the potatoes are tender and the chickpeas are golden brown and starting to split.

6 Spoon the grains into bowls. Arrange the sweet potatoes, chickpeas, beets, carrots, cucumber, avocado, and hummus on top. Drizzle with a bit of oil and sprinkle with hemp seeds, along with a bit more za’atar, if using. Serve with lemon wedges.

CHICKEN, NAPA CABBAGE & SNOW PEAS + COCONUT-PEANUT SAUCE

½ red bell pepper, thinly sliced

This dinner is creamy, crunchy, sweet, salty, and spicy. In other words: it’s heavenly. The sauce, made with peanut butter and coconut milk, is the real star of the show. It instantly dresses up chicken (you can use leftover cooked chicken here) and is a fantastic dressing for noodle salads and Asian slaws.

1 teaspoon extra-virgin olive oil

It also makes a killer marinade — toss a pound of cubed chicken breasts or thighs with about ½ cup of the sauce (reserve the rest for serving) and refrigerate it for a few hours or overnight. Thread the chicken cubes onto skewers and grill them. For summer parties, pile the skewers on a platter, arrange the other components in dishes alongside, and then let your guests build their own bowls.

For a vegetarian variation, swap out the chicken for tofu.

Serves 4 | Prep time: 30 minutes | Cooking time: 5 minutes COCONUT-PEANUT SAUCE 1 cup canned coconut milk (well stirred) 2 tablespoons lime juice 1 teaspoon low-sodium tamari or soy sauce 1 teaspoon fish sauce 2 garlic cloves, coarsely chopped 1 teaspoon coarsely chopped fresh gingerroot ½ cup peanut butter 1 tablespoon packed light brown sugar 1–2 teaspoons sriracha Salt and freshly ground black pepper BOWLS

Juice of ½ lime Salt and freshly ground black pepper 1 batch cooked grains 2 cups chopped or cubed cooked chicken or tofu TOPPINGS Chopped fresh cilantro Chopped fresh mint Chopped roasted peanuts Sriracha Lime wedges MAKE THE SAUCE 1 Place the coconut milk, lime juice, tamari, fish sauce, garlic, gingerroot, peanut butter, sugar, and 1 teaspoon of the sriracha in a blender. Season with salt and black pepper. Blend on high speed until smooth. Taste and season with additional sriracha, salt, black pepper, and/or lime juice, as needed.

Build the Bowls 2 Fill a saucepan with about 1 inch of water and bring to a simmer.

Insert a steamer basket and add the snow peas. Cover and steam until bright green and tender crisp, about 2 minutes. Drain and rinse under cold water to stop the cooking. Pat dry.

3 Toss the cabbage and bell pepper with the lime juice and oil in a large bowl. Season with salt and black pepper to taste.

4 Spoon the grains into bowls.

Arrange the snow peas, cabbage slaw, and chicken over the top.

Drizzle with the coconut-peanut sauce and sprinkle with the cilantro, mint, and peanuts. Serve with sriracha, lime wedges, and additional sauce for drizzling.

1½ cups snow peas 1 heaping cup thinly sliced napa cabbage 18

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January 2019

Image on next page.

MAKE AHEAD OPTION The sauce can be made up to 5 days in advance.

Bring it to room temperature before serving. If needed, thin it with a drizzle of water. www.livingwellmagazine.net

January 2019

19

Recurring Dreams Kat Samworth In our fast paced, technological world, our dreams often get quickly dismissed. They are not seen as important as the so-called “real” world.

Sadly, they often get tossed aside almost as fast as they emerge. Many of us dismiss our dreams - - but our dreams don’t dismiss us! Dreams have a natural propensity to find their way into our consciousness. They can be relentless in their attempts to shake us up in hopes of waking us up!

Dreams will go to great lengths to get us to pay attention! One effective way is by appearing again and again and again…

When people wake up with the same dream over and over, they sometimes get frustrated and even annoyed. That dream again??

Many times these kinds of dreams place us in a scenario that triggers difficult emotions like anxiety and frustration. Some typical recurring dream themes include; being unprepared (for a test or performance), being chased by someone, not being able to get where you are going, being lost and many more. No matter what your recurring dream has been, it’s probably has you wondering why do I keep having these dreams?

Why do we have recurring dreams?

They get us to pay attention.

A recurring dream is the dream world’s way of knocking on our door again and again as if to say, “I know you are in there! Please, please, please 20

answer the door!” In some cases, having a set of recurring dreams is what finally gets people to begin looking more closely at their dreams. To wake up with the same dream night after night gets us intrigued enough to finally begin to take a closer look!

They help us to remember our dreams.

Many people find that when a dream comes more than once, they take more notice and find themselves remembering these dreams. Each time the same dream shows up it gets embedded more firmly into our memory banks. When I mention to people that I am a dream practitioner, they often want to share their dreaming experiences with me. This often includes recurring dreams. Recently, I spoke with someone who normally is unable to remember his dreams but interestingly, he could remember three dreams from his youth in great detail. Why? They were recurring. To this day, he finds himself harkening back and wondering about these dreams.

There is something that these dreams are trying to bring to us.

The dream realm knows more about us than we know about ourselves.

Even if we aren’t aware of it, our dreams know about all the ways we’ve been blocked from or have pushed aside our deeper feelings or desires.

The dream-makers know about what is festering below the surface of our outer “I’m doing just fine” lives. Dreams know about the conditioned ways that we react, keeping us from living a more connected and soulful life. Dreams know about the false assumptions we make that keep us in

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never-ending loops of frustration. Our dreams know all of this and more.

They tap us on the shoulder each night and if at first we don’t listen, they often will tap again and again and again….

Steps to take when you keep having the same recurring dream: 1. Begin by thanking the recurring dream. Instead of hating on the

They want to lead us to a new awareness.

It’s like the movie Groundhog Day. The same scene happens over and over again. It’s relentless! Until finally, there comes a new awareness, a new experience. Something shifts and the recurring experience finally changes! This can be exactly what happens in our dreams.

Rodger Kamenetz, author of “The History of Last Night’s Dream” shared one of his recurring dreams with Oprah on her Soul Series podcast. His experience wonderfully exemplifies the way that recurring dreams can persist until something shifts within us. This shift can manifest in many ways; as a new awareness, an ability to experience something from a new perspective or the emergence of a new kind of feeling or way of being.

In his recurring dream, Rodger walks into a classroom but he doesn’t know the subject he is supposed to be teaching. Instead of admitting that he doesn’t know, he thinks to himself, I’ll start asking the students some questions and figure out the topic by their responses. When he does this, the students ignore him. They look away from him. They talk to each other and walk out of the classroom.

Rodger felt terrible when he woke up from this dream. He didn’t like the dream and what made matters worse, it kept appearing again and again!

Rodger brought these frustrating dreams to his dreamwork session. His dream practitioner asked him an interesting question. “How do you know you are the teacher?” It seemed obvious to Rodger that he was the teacher. In his waking life, he had worked as a teacher for many years.

His practitioner then asked him, “Does anyone in the dream say that you are the teacher?” Rodger admitted that nobody did. This was a different way to think about this dream. Maybe he wasn’t the teacher! Rodger was then given a homework practice where he was encouraged to reimagine walking into the classroom again – but this time, not as the teacher.

Rodger practiced the homework, contemplating and feeling into this new kind of scenario, several times a day, almost like a meditation. He let the images of the classroom and the students sink in without having to be the teacher. During this time it began to occur to him how often in his life he tried to assume authority. He was accustomed to stepping into the teacher role, even when it wasn’t needed. Rodger began to realize that maybe this wasn’t a great way to go through life.

dream and wishing it would stop showing up, thank the dream for its wisdom.

2. Close your eyes as you recall the dream. Contemplate the moments your find yourself in and the images that you see. Let yourself linger here as you notice the feelings that are coming up. Allow these feelings for a little longer than you normally would, maybe 30 seconds or more.

3. Ask yourself…Is this a feeling that comes up on a recurring basis in

my life? If yes, where does it show up? Perhaps your dream is calling your attention to it.

4. Now, go back into the dream again (in your imagination) and notice

what triggers this feeling and notice how you respond. Realize that the way you respond in your dream is probably similar to how you respond in your waking life.

5. Question your assumptions by looking for the evidence. In Rodger’s

classroom dream, he assumed he was the teacher. His dream practitioner helped him see that there was no evidence that he was a teacher in the dream. What are you assuming in your dreams? Could there be a different way to view your self? Could there be a different way to interact in the dream?

6. Allow new feelings, realizations and insights to emerge. Once

assumptions get questioned, you may find that you are open to new ways of being. As Rodger worked with his dream, he began to imagine being a student. He was willing to feel into this shift in perspective and was delighted when his frustrating recurring dream finally changed.

7. If after going through these steps you continue to have the same

recurring dream, consider talking to a dream practitioner who can help you uncover what your dreams are so desperately trying to bring to you.

Eventually he had the dream again and it was different. This time, Rodger walked into the classroom and sat down with the students. And then, the teacher walked in!! This was a wonderful shift. This series of recurring dreams lead Rodger to experience another way to be in his dreams and in his life. He no longer had to be in charge. He could be a student again!

This was a revelation for him. When Rodger got what the dreams were trying to show him, the recurring dreams finally changed.

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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.

January 2019

21

Life Hacks for a

Romantic Vacation with Dianna Palimere

In last month’s issue, I suggested couples plan a post-holiday getaway, as a way to reconnect and rejuvenate together. The article sparked some lively conversations about how one might be able to afford to take a vacation after the holidays. For many, the holidays are dominated by travel, food preparation, gift shopping and there’s little time—or money—left for romance. However, this is exactly when most couples desperately need to prioritize investing time and money into their relationship. Researchers at the University of Washington found divorce rates spike in the first three months after the holidays (Brines 2016).

So, it’s time to start the new year off right, by re-investing in the bond that brought the two of you together. If you think you can’t afford it, you might be surprised to learn that there are many ways to earn money towards a vacation, and you likely don’t even need to change any of your spending habits! You may, however, need to switch to a credit card with rewards…

Several months ago, I was at a workshop where I met a lovely woman who shared that she was able to fly to Bali a couple of times per year, and it only cost her a couple hundred dollars (due to the cost of paying for her checked bags). Apparently, with the “right” credit card, she was able to earn enough points and miles to fly to Bali for FREE (only paying to check her bags!). When I first heard this, I assumed that because she flew to so many places to run these seminars, that she must be earning tons of points and miles. Surely, this would be out of reach for us regular folks, right?

It’s taken me a few months to really look into all of this, and honestly, I’m still trying to work out all of the nuances of how all of this works. Bottom line—it is definitely more than possible for anyone who uses a credit card regularly to earn free flights and hotel stays. The catch? From what I can tell, it’s essentially taking the time to understand how everything works—the difference between points, miles, reward cards, loyalty programs… According to a NextAdvisor Poll (April 2018), “54% of Americans are confused by Frequent Flyer Programs.” And according 22

to a Bankrate.com survey, at least “31% of Americans who have reward cards are not using their rewards.” I confess, until a couple of years ago, I was one of those people.

Romance: The Nerdy Points Way You know those annoying loyalty plans and memberships programs that airlines and hotels try to sign you up for? Their angle is fairly obvious.

They want your business, over and over again. When Airline A gives you rewards for loyalty, they are hoping to make it so lucrative for you that you would choose their flight over Airline B, even if the Airline B flight has more legroom and better snacks. What you may be missing, however, is how valuable all of those points and miles you keep hearing about could be for you. Depending on the hotel and airline, those can be redeemed for flights and hotel rooms for a significant discount, making your dream vacation become a reality. Before I show you a few options for how points can introduce you to amazing places, I’ll do my best to pass along my understanding of how these things work.

I am not an expert—by any means—in this area. Moreover, I am not receiving any compensation, discounts, credits or any other benefits from any of companies I’m using as examples in this article.

First things first, look into the rewards/benefits of the credit card you’re currently using. When I first learned about all of this, I looked into mine, which had apparently been earning 1 point for every 1 dollar I spent.

And it kept the points for five years before I’d lose them…and I had a little over 20 thousand points. Pretty cool! But there are much, much better cards out there—especially if you want to rack up points to travel for a romantic getaway.

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Okay, so let’s pretend that you’re currently using a credit card that has a travel rewards program (versus one that only has “cash back”). Now, go onto the websites for the airlines that you will most likely use and “sign up” to become a member (it’s free). Any time you fly with them, you’ll earn points that can be used to pay for flights later, once you’ve earned enough. I think the key is to have a really great travel rewards credit card, so you’re earning points from both of them at the same time.

Let’s say you purchase a plane ticket with a rewards credit card. You will earn points with both the airline and the credit card. For example, an entry level American Airlines member receives 5 points per dollar spent on a flight. So, a $500 flight will earn you 2,500 points (5 x 500 =2500). At the same time, your credit card will give you at least 500 points for purchasing the flight (1 point per dollar spent) bringing the total to 3,000 pts. However, if you have a really great travel rewards card, like the Chase Sapphire Reserve that gives you 3x points on travel and dining, you would have earned 1,500 points for the flight; add that to the 2,500, and now you’re up to 4,000 points! In my research, there seem to be a couple travel rewards credit cards that earn you several times the amount in points, in addition to many other perks (like free travel insurance; discounts on rental cars; access to fantastic airport lounges, etc.). It is of note that the ones that seem to have the best rewards also have an annual fee between $50-$450, depending on the card. If you’re someone who already spends a lot on travel and dining, it’s definitely worth looking into!

The magic truly begins, however, once you have collected enough points to transfer to a partner airline or hotel and book a flight or room.

Redeeming points through these partners often leads to significant discounts. These are measured as how many cents per point you get.

For example, if you had redeemed your points for a statement credit, these are typically 1 cent per point, so it’s worth looking for redemptions that earn better than 1 cent per point. In the tables below, I picked a few fun destinations with how many points it takes for a night’s stay (or roundtrip flight), the standard rate for a night’s stay (or flight) on the first weekend of February from Philadelphia, and the return you are getting on your reward points/miles. As you can see, redeeming them in some of the examples earns you three to four times more than you would get, if you just redeemed it for “cash back.”

As you can see, I’ve nerded out pretty hard on this in my quest to find ways to travel to amazing places, and pay significantly less for it. For perspective, if you had the Chase Sapphire Reserve card, spending $4,333 dollars on travel and dining would earn you enough points for a roundtrip flight to the Bahamas. If you and your partner added up all of the money you spend at restaurants, cafes, bars, coffee shops, etc.; and all of the money you spend on hotels, motels, tolls, taxis, Uber/Lyft, flights, trains, parking lots/garages, etc., how long to you think it would take to spend $4,333? You might be surprised how quickly all of these things add up!

So, if you are sitting on a pile of rewards on a credit card that are transferrable, pause before converting them to cash back statements on your credit cards. Additionally, look into ways in which you can combine your rewards if you and your partner have been collecting points from different loyalty programs or credit cards.

With the right combination of hotel memberships, airline frequent flyer miles and points earned on credit cards, the two of you may already be able to start planning a romantic getaway—for much cheaper than you think. And the best part? It’s money you’re already spending for groceries, at gas stations, travel, etc. It just takes a little more creativity to turn those points and miles into a horseback ride together as the sun dips into the Gulf of Mexico…or enjoying dessert together at a mountaintop restaurant overlooking a beautiful, exotic city.

Wishing you all a year that is filled with laughter, love and endless creativity!

Hotel

Location

Park Hyatt Argentina Mendoza Costa Rica Andaz Costa Rica Resort Park Hyatt Colorado Beaver Creek Wyndham Florida Grand Clearwater Flight

Points

Points

Rate

cents/ point

8,000

$130

1.6

15,000

$620

4.1

30,000

$840

2.8

15,000 $456 3

Rate

cents/point

Bahamas

13,000

$489

3.8

Puerto Vallarta

20,000

$650

3.3

Paris

25,000

$790

3.2

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 2019

23

A New Year = Pure Potentiality Karen Verna Carlson

I like paper calendars. Each year a new one emphasizes the pure potentiality of the months ahead. Of course, every day, every hour has equal pure potentiality, but the annual transition seems more dramatic. Pure potentiality accounts for surprising twists, small and large, that bubble up or just plain explode in the midst of carefully crafted plans. The pure potentiality advent of spring weather has to be a wait-and-see process for garden projects. However, there is a way to smooth that and other transitional processes, as well as to maximize positive outcomes. Mind training is a way to do both.

is also humble and feels superior to no one, because it recognizes that everyone is the same Self, the same spirit in different disguises….

The field of all possibilities

Connect with creativity

First let’s hear from my favorite modern sage Deepak Chopra about pure potentiality, as described in The Seven Spiritual Laws of Success (Amber-Allen Publishing, CA, 1994). “…we are, in our essential state, pure consciousness. Pure consciousness is pure potentiality; it is the field of all possibilities and infinite creativity. Pure consciousness is our spiritual essence. Being infinite and unbounded it is also pure joy. Other attributes of consciousness are pure knowledge, infinite silence, perfect balance, invincibility, simplicity and bliss. This is our essential nature.

Our essential nature is one of pure potentiality.

Meditation accesses the field of Pure Potentiality and its benefits— infinite creativity, power, freedom, and bliss. “Through meditation you learn to experience the field of pure silence and pure awareness,” Deepak says, wherein lies “the field of infinite correlation, the field of infinite organizing power, the ultimate ground of creation where everything is inseparably connected with everything else.”

Your true nature “When you discover your essential nature and know who you really are, in that knowing itself is the ability to fulfill any dream you have, because you are the eternal possibility, the immeasurable potential of all that was, is, and will be. The Law of Pure Potentiality could also be called the Law of Unity, because underlying the diversity of life is the unity of one allpervasive spirit. There is no separation between you and this field of energy. The field of pure potentiality is your own Self. And the more you experience your true nature, the closer you are to [benefitting from] the field of pure potentiality….

Free of fear “Your true Self, which is your spirit, your soul, is completely free of the need for approval, the need to control things, and the need for external power, which are all based on fear. Your true Self is immune to criticism, it is unfearful of any challenge, and it feels beneath no one. And yet, it 24

True permanent power “Self-Power is therefore true power [aka authentic power]. It is permanent because it is based on the knowledge of the Self…. It draws people to you, and it also draws things that you want to you.

It magnetizes people, situations, and circumstances to support your desires….Your power is such that you enjoy a bond with people, and people enjoy a bond with you.”

Meditation accesses benefits Moving in that direction with a couple daily seated meditation sessions gradually manifests more and more of those benefits in my life. Also, mind training progressively fosters a little more detachment to soften the pressures I can create with intense expectations. The simple technique of focusing on breath entering and exiting your body is meditation.

Gently direct attention back to breathing when thoughts arise. My rambunctious mind usually settles and relaxes when I give it the task of counting each exhale one at a time up to four, then back down from four to one. The next exhale starts a new cycle with another “one.” Be patient, and gentle. It takes awhile sometimes to persevere through variable phases of resistance or distraction. Just keep practicing with a calm attitude (ah, yes, calm acceptance is an adjunctive beneficial practice).

Consistency enhances benefits Consistency produces in a week or two noticeable easement of impatience, of expectations, of frustration—not only consistency in twice daily practice, but also consistency in the schedule and length.

Give yourself some experimental time to find your own rhythm for

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January 2019

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a morning session and an afternoon or evening session. Start with a general template. Mornings try right after getting out of bed or before you shower or before you get out of your car at work. This is an experimental phase. Avoid rigidity. Find a time slot that organically fits. Same with evenings. Try before dinner or as soon as you get home or after dinner clean up. Create kind requests for minimal disturbance by others; maybe a “meditation” sign on your door could serve as a reminder to others.

Each session is what it is Select a consistent, realistic time length. Twenty to thirty minutes is best, but if five is all you can do to start, go with that until you feel comfortable increasing to six minutes. Don’t set a timer—too jarring even if its tone is soft. Sit so that you can easily read a clock just by opening your eyes without changing your head or body position. If time’s not up, just calmly lower your lids. Soon you’ll begin to exceed your time because you’re going deeper—a very good thing, although we refrain from imposing qualitative judgments on any session. Let each session be whatever it is.

Peace and chaos are equally healing Sometimes chaotic thoughts dominate, leaving my mortal mind suspicious that I’ve wasted time, and/or giving rise to feelings of disappointment. I reframe that state to credit myself for doing all I could to the fullest of my ability in those circumstances. Sometimes practice produces deeply peaceful moments that feel refreshing and liberating.

As days and weeks go by there are more and more of those uplifting experiences—evidence of mental and physiological healing. Remember that those other seemingly unsettled sessions also catalyze healing whether you directly feel that or not. My self esteem (aka authentic power) is strengthened because I consistently honor my commitment to practice.

Easily manifest blessings As good as your life might be right now, it will be further enriched through meditation as you discover and express more of your unique talents. Who knows what and how your potential will manifest through meditation before this year ends. I do know one thing for certain: if you regularly meditate you will easily attract more enjoyable blessings for you and those around you in 2019.

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Auto Injury Myths Dr. Scott E. Rosenthal

Earth, Fire, Air, and Water can rage with mighty force! Our bodies have endured the fury of these four elements since the dawn of man. A newer force, responsible for far greater wreckage to human health, now commands our unearthly respect. It all started in 1769 in France. Nicolas Joseph Cugnot built the first steam-powered automobile. This horseless carriage soon led to the World’s newest and perhaps most devastating traumatic situation… the automobile accident!

Like the cracks zigzagging across your windshield after the strike of a pebble, the forces generated in an auto collision accelerate through the body in a millisecond. Victims can be left physically damaged and emotionally scarred. By understanding common myths surrounding injuries sustained in a collision, and by properly addressing both seen and hidden injuries, an accident victim can return to a healthy state of wholeness.

MYTH #1 I was barely hit, the car shows little or no damage and I feel fine.

I have no injuries.

Countless victims have been helped by chiropractic care after suffering from such issues as headaches, arm/hand problems, neck/back pain, and spinal degeneration due to a recent or long-ago car accident. These patients all believed they were fine after the accident and commented on how the car was hardly damaged, if at all. At alarming rates, injuries may not be felt and signs may not be viewed with diagnostic imaging until months or years later.

Research belies this myth: Vehicle speed and degree of damage to the car are not reliable indicators of injury to the passenger.1 1 Teasell RW, McCain. 1992 26

“Numerous injuries result from vehicular accidents even when the impacts are not very big and there is minimal damage to both vehicles.”2 Injury to the neck may occur after a rear-end collision at speeds as low as two miles per hour.3 The trauma caused by an accident, even minor accidents, initiates the process that leads to early spinal disc degeneration.4 MYTH #2 Injuries always heal within 6-12 weeks or less.

The duration of care and healing time depends on many factors, including head position, pre-existing health issues (such as arthritis), and the time span between the accident and the first day of care, such as chiropractic. Research following whiplash patients discovered that 45 percent still experienced symptoms at 12 weeks and 25 percent were still suffering at six months.5 Studies suggest that maximum improvement is achieved when there is no further progression in clinical status for a period of two months.6 In other words, it’s fixed when it’s fixed. Every case is unique.

MYTH #3 Once I feel good, I am fine, and I should stop receiving treatment.

Does feeling good equate to being truly healthy? Like the 60 out of 100 people who may have no symptoms one minute before a heart attack, 2 3 4 5 6

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Low Impact Collisions And Injury. Rene Cailliet, MD, 2006 Emori R. 1990

Jackson R. 1977 Radanov BP, Sturzenegger M, Stefano GD. Medicine 1995 Spine 1994 January 2019

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real health is more about function than feeling. What’s the value of a good paint job if the engine is only firing on three cylinders? Before waving the checkered flag, it is important to know that research has found that a second wave of symptoms in whiplash victims may occur many months after the original injury.7 Prior to crossing the finish line of care, a symptom-free patient must exhibit full functional improvement demonstrated with the use of objective tests.

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MYTH #4 The emergency room let me go home. I must be fine.

The doctors and nurses in the emergency room have an incredible job to perform. They must work quickly and accurately. The ER is designed to identify and treat urgent or life-threatening conditions. If you are not in dire straights (brain injury, fractures, etc.), you are sent home to make room for the next patient. Following an accident, careful examination by a qualified health practitioner experienced with caring for the unique biomechanical and neurological injuries sustained by automobile accidents is essential. One should seek care promptly, even if symptoms are mild or absent. Doctors of chiropractic have extensive training and are highly qualified to help patients who have been involved in an automobile accident.

MYTH #5 I must see my family physician prior to seeing any other doctors.

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Patients have commented through the years that they were told this by the insurance adjusters assigned to their cases. It is your right to go directly to the doctor of your choice (including doctors of chiropractic). The ability to see the chiropractor first is of particular importance to patients who wish to avoid the risks associated with surgery and opioid drugs commonly used to treat injuries.

By dispelling these myths surrounding an automobile accident, a new map may be drawn. Acute and chronic injuries can be overcome and unseen damage corrected. Respect the unnatural forces produced in a collision, regain hope, call the chiropractor, and you too can be happy and whole again!

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.

7

Bring G, Westman G. Scan J Prim Health Care 1991. www.livingwellmagazine.net

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+

humans + pets

Mayo Clinic: Why allergies shouldn’t prevent kids from having pets Ian Roth Having a pet has been proven to improve overall health, but it can be problematic for children who suffer from pet allergies.

Pet dander can cause a long list of allergy symptoms, but most of them are fairly easy to treat. Dr. Anupama Ravi, a Mayo Clinic pediatric allergy specialist, says she doesn't think the allergies they can cause should prevent families from having pets.

Almost three-quarters of American homes have at least one pet in them, mostly dogs and cats. But four-legged family members can make life tough for kids who are allergic to pets.

"So it depends on that individual's genetic predisposition," Dr. Ravi says. "So if the child has significant eczema, they might slightly be at increased risk of developing a pet allergy."

Dr. Ravi says most of those pet allergy symptoms can be treated with over-the-counter antihistamines or in more severe cases prescription antihistamines.

In extreme cases, kids might need to get allergy shots.

"It's showing the immune system a small amount of the allergen and slowly desensitizing it by increasing the amount slowly with time," Dr. Ravi says.

She says it's also helpful to use high-efficiency particulate air (HEPA) filters if you have a cat and to vacuum your home regularly.

But Dr. Ravi doesn't ever tell patients to get rid of their pets.

She says the physical and emotional benefits pets can offer children far outweigh the problems allergies might cause.

"They're family members," Dr. Ravi says. "So I never counsel anybody to get rid of their pet."

Source: Mayo Clinic News Network

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www.livingwellmagazine.net

Cervical Health Awareness Month Cervical Health Awareness Month is a chance to raise awareness about how women can protect themselves from HPV (human papillomavirus) and cervical cancer. HPV is a very common infection that spreads through sexual activity, and it causes almost all cases of cervical cancer.

About 79 million Americans currently have HPV. Many people with HPV don’t know they are infected.

And each year, more than 11,000 women in the United States get cervical cancer.

The good news?

The HPV vaccine (shots) can prevent HPV. Cervical cancer can often be prevented with regular screening tests and follow-up care.

Cervical cancer screenings can help detect abnormal (changed) cells early, before they turn into cancer.

Most deaths from cervical cancer could be prevented by regular screenings and follow-up care.

January 2019

2019 RESOLUTIONS

Resolve to Find a New Way to Succeed! Liz Brown

Happy 2019! If you are like most people, the New Year comes with resolutions for change. Unfortunately, most resolutions fizzle out within weeks and the only lasting result is disappointment. This year can be different with a little planning and a new approach to change. Whether you are trying to lose weight, quit smoking, find a new job or relationship or some other goal that is important to you, developing a plan that will succeed happens in several steps.

9 Questions to Consider to Reach Goals What exactly do you want to change and WHY? Be specific. Instead of a broad goal like I want to lose weight, decide how much and what losing weight will give you that you don’t have now. I want to lose 20 pounds so that I can have more energy to play with my children. Or I want to find a new job that is more aligned with my education and interest so that I can feel more engaged at work.

When would you like to reach the goal? Make the goal time-related.

This will keep you on track and allow for a careful plan. If you want to lose 20 pounds by May, you will need to lose about a pound a week. I want a new job by April, so I need to work on my resume by January 15th and apply by February 1st.

What do you need to get started? Prepare! There is a saying if you fail to prepare, prepare to fail. This is most likely true. For example, to lose weight, preparation includes removing tempting foods from your home, buying healthy food and prepping it so it’s ready when you are hungry among other things. Many a diet fails when there is no healthy food convenient and the tempting foods are lurking in the cabinet. Preparation is true for all goals and part of the preparation is to plan for obstacles.

What will get in the way of success? Plan for obstacles. Most goals have obstacles, or we would have most likely already done it. Common obstacles are not enough time or money or support. This might require giving up something else to find time or money. This is also a time to check your true desire for change. Change is hard, so you want to make sure this is something you really want. Perhaps list the pros and cons to weigh your desire.

Who will help, encourage and applaud you along the way? Find support. It’s far easier to make lasting change when you have a support system. Find a friend, family member, coach to help you stay on track, remind you of the benefits and cheer you on when you hit inevitable setbacks.

Also, who won’t support you? Even though most people will be encouraging, there are always those who try to sabotage our plan.

Usually the sabotage is just a well-meaning attempt to let you off the hook but keep your eye open and have support on speed dial!

How will you be accountable and to who? Accountability is necessary to stay on track. This is a personal decision. Sometimes something as simple as a tracking app will do the trick. More often checking in with a person (ask them reach out if you don’t!) will keep you moving forward.

Who will know what you plan to do? Go public with your goal. Goals are more likely to succeed if you tell others that you are going to do so.

For example, I have a goal to run a ½ marathon in April. I have been telling people because I know it will keep me going when I want to give up training through the cold winter months. It has been a goal for many years and this year I am following these steps to make it happen.

How will you stay motivated and encouraged? Celebrate success!

Part of your plan needs to be how you will celebrate completion of steps along the way in addition to once you reach your goal. Whether it is words of congratulations, a treat like a movie or dinner with friends, a massage or hike in the woods, make a list and celebrate each milestone.

One last thing to consider is whether January 1st is the right time to start the process. Since it is an arbitrary date, it might not be the best time for you. Not that I am encouraging procrastination! Instead, decide what the best time is for you and tell a trusted person. This will help you stay accountable. Wishing you much success!

Is this goal realistic? Make sure your plan is attainable. If you plan to lose 20 pounds by next week, that is unrealistic. An unrealistic goal sets you up to fail! This is not to say you should not challenge yourself, but make sure the steps within reach.

www.livingwellmagazine.net

Liz Brown PCC, CACP, NBC-HWC, CPRC ICF Certified Life Coach : ICHWC National Board Certifed Health and Wellness Coach : PAAC Certified Teen and Adult ADHD Coach : Certified Recovery Coach : Certified Career Direct Consultant : Contributing Author of The Guide to ADHD Coaching Be Well Life Coaching : www.bewelllifecoaching.com (302)584-5521 : Download your free E-Book 7 Days to a More Mindful Life at www.bewelllifecoaching.com.

January 2019

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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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