Living Well Magazine July 2018 by Living.Well Magazine

JULY 2018

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TOTS! 50 Tot-ally Awesome Recipes from Totchos to Sweet Po-tot-o Pie By Dan Whalen

DOG AND CAT

NATURAL FLEA AND TICK ELIMINATOR RECIPES 10 PRINCIPLES FOR BECOMING CHRONOLOGICALLY GIFTED by Dr. Erica Miller, Motivational Speaker & International Best Selling Author

DREAMS WE WOULD RATHER FORGET HEALTH + HOME + FOOD + WEALTH + STYLE recycle: share this magazine

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Watermelon and Tomato Gazpacho with Grilled Shrimp Chef Andrew Thorne, Home Grown Cafe

This is a refreshing chilled summer soup which can be prepared ahead of time. Serves: 6 to 8 people

Ingredients

1 medium watermelon 4 ripe tomatoes 1 cucumber 1 stalk of celery 1 jalapeno (optional) 3 to 4 shrimp per person 6 large mint leaves 1 sprig of mint per person 6 basil leaves 1 oz. feta per person 1 tsp. salt and 1/4 tsp. pepper 1 lemon for garnish

Soup Base and Garnish - Remove the watermelon rind, including any white areas. Cut a one inch cross section and dice it into small cubes. Set that aside as your garnish in a small bowl. Cut the rest of the watermelon, the tomatoes, and the celery into large pieces, placing them into the large bowl. Peel, then dice, one third of the cucumber, put that in the small garnish bowl. Cut and add the rest of the cucumber to the large bowl. Using the soup ingredients in the large bowl, begin to puree batches in your blender until smooth, using all the watermelon, tomatoes, cucumber, and celery. Pour that mixture through fine strainer. And the salt and pepper, using additional seasoning to taste. Shrimp - Preheat your grill. Toss shrimp in oil, salt and pepper. Grill the shrimp on both sides for 4 minute each or until done, depending on the size of your shrimp. Set them aside to chill. Additional Garnish - Cube the feta cheese and set aside. Chiffonade the mint and basil leaves. Set cut herbs with diced watermelon and cucumber. Assembly - Taste the soup base to see if additional seasoning is needed. Set out a bowl for each person. Place the feta in the center of each bowl. Spread the chiffonade herbs and other garnishes in the bowl. Place in the shrimp down symmetrically around them. Pour the blended and strained gazpacho over. Place the mint sprig on top of the feta. Finish with a small amount of lemon zest. Enjoy! Andrew Thorne, Executive Chef, Home Grown Cafe Chef Andrew has over 18 years of being in the food industry and holds a degree from the New England Culinary Arts Institute in Vermont (2007.) Andrew was born and raised in New Hampshire which helped cultivate his love of gardening and supporting local farmers. He infuses that passion into the cuisine at Home Grown Cafe. www.livingwellmagazine.net

July 2018

words from the editors and publishers:

We hope you had a great month of June, filled with outdoor activities, fun BBQs, and lots of sun! At LWM HQ, we spend a lot of time by the pool, outside with the puppies, and relaxing on the deck with the grill fired up. But as we enjoy all of the splendor of summer, and round the corner to the summer’s biggest holiday weekend—Independence Day—we want our readers to remember what this holiday is all about. Yes, the beach, fireworks, parades, good food, and baseball are all Fourth of July musts. But these freedoms we so casually enjoy came at a cost, and still do today. So many historic figures paved the way for the everyday American to live peaceably in this country—making this country one that those who live without such freedoms are willing to risk their lives just to have a shot at the American dream. The American dream, we think, is the standard set by the Declaration of Independence for life in this country, and is one that we all must embrace and openly share with those less fortunate: We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness. If you accept this declaration as truly embodying the American spirit, then implement it. Embrace life, pursue happiness, and enjoy your liberty. But always remember there are people throughout the world that don’t have these self-evident rights, and want them dearly. We wish you and your family a wonderful and relaxing Independence Day. —Enjoy & Share Everything! Diane Strauss

Tucker is looking fo r his “fureve r” home!

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

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

Tucker is a lively three-year old who is happiest when he’s out exploring the world. This handsome boy would benefit from a family that enjoys an active lifestyle. Tucker is very clever, and he’s learning all of his commands as well as leash manners. Tucker is open to living with other dogs, so please bring any resident dogs for a meet to see what everyone thinks of each other. Tucker enjoys the company of people and would do best in a home with older children (8+). (Brandywine Valley SPCA, 600 South Street, New Castle, DE 302-516-1000, www.bvspca.org) www.livingwellmagazine.net

July 2018

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

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July 2018

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inside Mind Training Clarifies Choices Karen Verna Carlson

The Hidden Power of Your Intentions Suzanne E. Eder

Shocking New Truths about Opioid Pain Medications and What You Can Do Dr. Scott Rosenthal

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Eliminator Recipes

Sexual Health and Healing: Workout Exercises for Better Sex with Dianna Palimere

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Three Questions to Ask Your Sleep Dentist Dr. Andrew Swiatowicz,D.D.S

Dreams We Would Rather Forget Kat Samworth PT, BEE

Earth Talk: How do the big tech companies (Apple, Samsung, etc.) stack up these days regarding their environmental footprint?

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 either Barnes & Noble or Amazon.com

8 Special Giveaway when you Find Valentino (see page 10 for details)

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LWM TRENDS July 2018

AGAZIN ™ E

LL M WE

Facts About Watermelon

#livingwellmagazine

Chiropractic: Pelvic Alignment and Pregnancy 20 Dr. Lisette Miller

Celebrate Watermelon Month with: Watermelon and Tomato Gazpacho with Grilled Shrimp Recipe From Chef Andrew Thorne, The Executive Chef At Home Grown Cafe

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FYI

Where’s Valentino?

FYI NewGen Surgical Launches “Small Change, Big Impact” Environmentally Preferable Purchasing Program to Eliminate Tons of Plastic from Healthcare Supply Chain NewGen Surgical, Inc. announced in June the launch of Small Change, Big Impact EPP™; a program to offer healthcare systems and hospitals a measurable way to decrease plastic from the O.R.

Erika Kimball, RN and sustainable healthcare advocate further emphasized, “The healthcare industry is a major consumer of plastics and one of the highest generators of waste. Radical resource conservation and a sharp divergence from fossil fuels are needed to protect our patients and communities from climate change.”

“The United Nation Environment Programme’s (UNEP) focus on the importance of sustainable procurement in healthcare makes their World Environment Day, themed #BeatPlasticPollution, the perfect time to communicate our solution – and our customers’ commitment – to decrease plastic waste in healthcare and roll out our Small Change, Big Impact EPP program,” said Rob Chase, Founder and President of NewGen Surgical.

Smart Sustainable Purchasing – Why Buy Plastic If You Don’t Have To?

“Our customers want plastic waste reduction solutions with no change in the performance of the products or training required by O.R. staff. The program grew directly from a need expressed by our customers asking for products to help them address their own growing connection of healthy people and planet. They want to reduce operating room waste with measurable and meaningful impacts to make a difference,” said Chase. Environmentally Responsible Healthcare Solutions Are Needed Now Practice Greenhealth, a nonprofit organization founded on the principles of positive environmental stewardship in the healthcare community, reports that hospitals in the U.S. generate 12,790 tons of waste every day; 30% from the O.R. And the Healthcare Plastics Recycling Council states that 20-25% of hospital waste is plastic. That equates to one million tons of plastic waste per year from the healthcare industry. “Our mission is simple – to reduce plastic waste in the operating room by redesigning single-use disposable products,” continued Chase. “Either we change our behavior and establish a more sustainable supply chain or we change our planet forever.“

Smart sustainable purchasing can deliver the human health benefits of an EPP policy because it is one of the best approaches in aligning the hospital supply chain with sustainability and community needs initiatives. The Small Change, Big Impact EPP program will measure annual volume and waste metrics that can be used by healthcare customers to support their sustainably-driven goals and report on measurable, informative content about their achievements for healthier operations. Dignity Health is one of the first healthcare systems to sign on at the Pioneer level reserved for a select few that step up as early adopters of sustainable products in the O.R. “The Small Change, Big Impact EPP program is designed to help hospitals achieve their EPP objectives and prevent tons of plastic waste from entering the waste stream,” said Chase. “We are grateful to customers, like Dignity Health that are demonstrating their climate-smart commitment to reducing plastic waste for greener operations.” Sister Mary Ellen Leciejewski, OP, Vice President of Corporate Responsibility at Dignity Health shared, “I believe that how we treat one another spills over into how we treat Earth and all its systems: air, water, soil, animals. It’s all connected. We are excited about this opportunity to eliminate plastic waste from our supply chain.”

About NewGen Surgical, Inc. NewGen Surgical, Inc. develops and manufactures sustainably designed, single-use medical devices and

“The healthcare supply chain has many plastics, designed for singleuse and disposal.” Explains Dr. Ann Blake, NewGen Surgical’s Environmental & Public Health Advisor. “The use of plastics in healthcare supports fossil fuel dependence, contributing to climate change. To promote public health and curb pollution, the healthcare industry can improve the supply chain, with better material inputs and healthier disposal options.”

products. With a mission to reduce plastic waste in healthcare, NewGen Surgical offers hospitals and surgery centers a solution to their sustainability programs and meet Environmentally Preferable Purchasing (EPP) objectives. Founded in 2012 in the San Francisco Bay Area, NewGen Surgical is a member of Practice Greenhealth’s Greening the OR® Initiative and Think Beyond Plastic Accelerator, was commended in the 2015 Circular Economy Awards of the Young Global Leaders at the World Economic Forum, and a finalist at the 2018 edie Sustainability Leaders Awards and the 2017 Sustainable Brands Innovation Open. For more information, visit www.newgensurgical.com. Visit www.newgensurgical.com/scbi for more information about the Small Change, Big Impact EPP program.

www.livingwellmagazine.net

July 2018

Have you ever heard the term “chronologically gifted” and wondered what it meant? Surprising to some, it doesn’t just mean living a long life. It goes beyond the number of years lived and represents a specific state of mind. People who are chronologically gifted face the aging process with a healthy mixture of acceptance and enthusiasm, which leads them to live happier, (and often longer) lives. They regard their age as a gift, the seal of a lifelong journey for which they are profoundly grateful. In this context, they insist on facing the aging process with gusto—putting their remaining years to good use—right here and right now.

10 Principles for Becoming Chronologically Gifted From: Chronologically Gifted, Aging with Gusto, A Practical Guide For Healthy Living To Age 123 by Dr. Erica Miller, Motivational Speaker & International Best Selling Author The chronologically gifted are determined to live with significance, passion, and purpose in the present. Even as they seize control over their attitude about aging, they surrender the illusion of control over the reality of aging. Somewhere in the mix, they lose their concern over whether they live to see five more years, 30 more years, or 50 more years. Yet, as a group, they still tend to live longer and more rewarding lives than those who constantly preoccupy themselves with thoughts of getting older. The list that follows represents the ten principles of the chronologically gifted. Think of these as the thought-habits that will (and do) define one’s determination to live the longest, best life possible: Principle #1: Get rid of the phrase, “I’m too old for that.” How many are guilty of using this phrase instead of eliminating it from one’s vocabulary and thoughts? The alternative is to confronting old age as an imposition of new limitations is to tackle it by focusing on opportunities to overcome challenges and acquire new skills. Be determined to embrace aging as part of the cycle of life, and really live each day for all it’s worth. In general, when people think of themselves as too old for any activity, it is the phrase they use as a kneejerk reaction to almost any physicallyoriented invitation. But it’s not just about the physical. It’s the mental image that one conjures up about loss from happier days. In the end, it’s destructive, so just lose it. Principle #2: Find a reason to get up in the morning. Everyone needs a reason to awaken—regardless of what time the day 8

begins. Those who begin their day with a clear sense of purpose are typically the same people who have little trouble waking up. They are positive, know what they want to do and are eager to start the day. On the other hand, those who feel stifled when asked what gets them out of bed in the morning should know they are not alone. While it might seem odd, few people think about what their life’s purpose is. Instead, most operate on automatic. Western culture doesn’t train people to think critically about what they’re hardwired to do best, which is the foundation for readiness to start each new day. With that in mind, here are four questions that can help anyone arrive at a sound reason for getting out of bed in the morning: What are you good at doing? What can you be paid to do? What does the world need from you? What do you love to do or what would you love to do? Principle #3: Connect with something bigger than yourself. With a little thought, most people can identify many options and ways to accomplish this goal. Volunteering time for a worthy cause is one way to connect. Other ways? Plug into a spiritual community. Meditate. Pray. Read thought-provoking books that look at the big questions in life. In the end, it’s about giving, not getting. Principle #4: Look on the bright side. Hardship is temporary. Victory is just around the corner. Find little reasons every day to be grateful for life—even in the face of negativity. Resolve to live mindfully with purpose and passion in order to savor the best gifts life has to offer. Focus on solutions, not problems.

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July 2018

— continued on next page

— continued from previous page

Principle #5: Get moving! Everyone needs a physical activity to enjoy—something they’re really passionate about. Engage in it regularly. Take a lot of walks. Use the stairs. Bike to the store instead of driving. Plant and tend to a garden. Find ways to incorporate low-intensity exercise of all kinds (strength, balance, and aerobic) into everyday life to ward off the potentially debilitating effects of aging. Principle #6: Stay fueled. Eat more fruits and vegetables and fewer simple carbohydrates. Drink a lot of water and an occasional glass of red wine. Snack on nuts and berries. Serve smaller portions, and put the rest of the food away before sitting down to eat. Pause to savor favorite flavors. Don’t eat on the go. Eat smaller meals more frequently, and put the unhealthy foods out of sight and out of reach to purge temptations. Principle #7: Create a personal blue zone. What’s a Blue Zone? This refers to Dan Buettner’s groundbreaking work that identifies specific geographical areas where people tend to live longer, healthier lives. The nine healthy lifestyle habits shared by people who have lived the longest include: 1) Know your purpose; 2) Be in the right tribe; 3) Belong to something spiritually; 4) Celebrate family first; 5) Drink wine at 5:00; 6) 80% rule: stop eating when you’re 80 percent full; 7) Downshift to shed stress; 8) Focus on plants (Beans are the cornerstone of most centenarian diets); 9) Move naturally. Clearly, the habits that make Blue Zones so healthful can be reproduced anywhere. Principle #8: Don’t do it alone. Connect with like-minded, loyal, authentic people. Spend time with them weekly. Exchange complaints about current burdens. Rejoice with them in their victories, and let them respond in kind. Learn to forgive, and reach out to estranged family members before it’s too late to reconcile. Life is too short for grudges. Principle #9: Believe in yourself. When it comes to giving oneself a pat on the back, many find that it’s not such an easy task. However, by giving credit where it’s due, ultimately a person can determine who it is they want to become and then resolve to make it happen. Along the way, obstacles will arise. These are only temporary setbacks—each of which can be overcome. Pats on the back should happen frequently. It builds confidence and a sense of pride, which is essential to feeling good inside. Principle #10: Seize the day. Above all else, live today as though it really matters—because it does. Don’t do anything inopportune, but also don’t let fear stand in the way of experiencing the fullness of life right here and now. Live today so that if death came early there would be no regrets.

it’s instinctive to rush into gaining control over one’s life. With seemingly superhuman strength, people attempt to tackle everything on their master to-do list at once. That’s good for getting started, but sustaining such a massive effort over the long run can be overwhelming. When that happens, it’s more common for a person to give up on all of it than to break it down into achievable milestones. It’s always better to start small and to build on past victories because lifestyle changes that happen at a slower pace are more likely to be permanent. Live today a little more like the tomorrow you envision. And live tomorrow a little more like you envision the next day. Setbacks need not cause derailment, especially if that person has given him or herself permission to take a breath. Then get right back up and continue moving forward. The bottom line By focusing on the process of continual growth and opportunity that aging brings for the chronologically gifted—viewing their futures with optimism, they’re more likely to live longer and better lives with the gusto that proves the naysayers wrong. Everyone has the power to form new habits that offer a surprisingly bright and hopeful way forward for those riding the “silver tsunami.” Why should one choose to age with gusto? It’s simple: because doing so means living a life where every day counts, and the possibilities are limited only by one’s imagination.

5 books available for giveaway to the first 5 who find Valentino in this issue!

About the Author:

Take it slowly Keep in mind that everybody moves at a different pace when it comes to incorporating the 10 principles of the chronologically gifted into their life. Start gradually with the smaller steps that seem easiest to implement in the short term, while working on one bigger area at a time. Especially in the wake of a major life event, like an illness or the loss of a loved one, www.livingwellmagazine.net

Dr. Erica Miller holds her Ph.D. in clinical psychology and has written extensively on topics of positive psychology, longevity, overcoming challenges, and living life to its fullest. Her most recent book, “Chronologically Gifted: Aging with Gusto,” made her an international bestselling author. In addition to having a private practice, Dr. Miller was the founder and executive director of Miller Psychological Centers, a chain of mental health clinics throughout Los Angeles and Orange County. Currently, in addition to public speaking, she is CEO of a family real estate business in Austin, Texas. For information, please call 805-496-8850 or visit www.drericamiller.com July 2018

V Sa mw

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dream for your life

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ALENTINO!

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

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

302.584.5917 www.dreamforyourlife.com

Wish you were here  LIVING.WELL MAGAZINE is your Answer

In June, Valentino can be found on p31,in First State Health & Wellness Ad. He is hidden on Liz Abel’s Black and White dress on the lower left. Valley wanted to check out the integrative health workshops and events. Keep a lookout for Valentino! He is always hiding on one of our advertisers ads. Please make sure we have your mailing address & Phone Number included in your email. Because if you are a winner we can send out your prize! If you need a hint you can always email us and ask:)

Special Giveaway when you find Valentino!

This month we have 5 books,

Chronologically Gifted, Aging with Gusto, A Practical Guide For Healthy Living To Age 123, by Dr. Erica Miller, Motivational Speaker & International Best Selling Author. See her article on Page 8

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July 2018

Natural Flea and Tick Eliminator Recipes

humans + pets

Is your pet suffering from flea and tick infestation? Are the shampoos, powder and other expensive flea eliminators recommended by your veterinarian not working? Then, it’s about time that you try these simple recipes that will help you eliminate the undesirable fleas and ticks on your pet’s fur.

With these natural flea and tick eliminator recipes

Natural Flea and Tick Eliminator Recipe 1 Ingredients:

1 teaspoon of garlic powder (you can also use 3-4 garlic capsules) 1 heaping T. brewer’s yeast Instructions: It’s pretty simple, just mix the ingredients together. The combination of garlic powder and yeasts produces an odor through the pet’s fur and skin which fleas and ticks find offensive. These ingredients will also make your pet’s blood taste awful which discourages ticks, ear mites and other pests.

Natural Flea and Tick Eliminator Recipe 2 Ingredients:

1 cup burger meat Natural Flea and Tick Eliminator Recipe 3

1 chopped clove of garlic 1 egg

Ingredients:

1 tablespoon heaping T. brewer’s yeast

Fresh lemon Instructions:

Water

Grill or fry the hamburger meat until browned. Mix the egg, garlic, and brewer’s yeast together then add to the burger meat. Feed it to your dog. For positive result, it is advisable that you do this once a month to minimize and control your pet’s fleas and ticks.

Instructions: To make a citrus flea and tick repellant, cut a fresh lemon into quarters and put it in a jug. Then pour boiling water and let it sleep overnight. Put the mixture to a spray bottle.

www.livingwellmagazine.net

July 2018

Source: Pet Article courtesy of pet-articles.blogspot.com. 11

DREAMS WE WOULD RATHER FORGET

Kat Samworth

Have you ever encountered this scenario? You wake up and you remember your dream. But quickly you realize that the dream shines an unfavorable light on you. You think – why did I dream about that??? Perhaps in the dream you were hiding, manipulating, blaming, lying, sneaking, judging …. The list of possibilities is endless but you get the picture. You feel uncomfortable seeing yourself this way so you conveniently let the dream slip away, allowing it to recede into the recesses of dream amnesia. If this sounds familiar, you are not alone! Our dreams know more about us than we know about ourselves!! Perhaps we choose to avoid the content of these kinds of dreams because they shed a light on us that we would prefer not to see or even to know exists. Something that humans are really good at is keeping their negative or undesirable aspects unconscious. But our dreams are not going to let us off the hook so easily. Dreams highlight these shadow aspects hoping that we will take notice. Many dreamworkers believe that our dreams come in the service of our evolvement. If that is true, then it makes sense that some of our dreams will be delivering difficult news about places in us that need to change in order for us to grow or evolve. We need some help to increase our awareness even if it is hard to hear. For example, it can be extremely difficult to admit to ourselves that at times we deceive others; that we occasionally manipulate to get our way; that we’ve become accustomed to telling little white lies; that we’ve cheated on tests, taxes or boyfriends. This is not a fun or enjoyable part of dreamwork. So why do it? If you have the willingness and courage to let your dreams guide you towards looking at the truth of how you’ve been living, you will be taking a huge step towards your own spiritual and emotional growth. Initially these steps can feel painful as your dreams bring old patterns to light, but ultimately this kind of work can open the door to positive changes. We can begin to finally unlock patterns that have kept us circling in loops of feeling stuck or have led us towards feeling unfulfilled. The biggest hurdle is to shift from wanting to forget these dreams to seeing them as your ally. Know that your dreams want you to live your best life!! When I started working with my dreams nine years ago, they did not waste any time to show me undesirable aspects of myself. For example, dreams showed ways I was hiding things from my husband. Ouch! At that time I was developing a growing interest in unconventional, “woo woo” subjects such as dreams, energy healing, near death experiences, past lives and more. I kept these interests to myself for fear of being seen as weird or strange. I found myself secretly reading books on these topics and then hiding the books!! I even hid in my car for appointments with my dreamwork teacher because I had not yet told my husband that I was doing this kind of work!

somehow ok. Facing these patterns was painful but at the same time there was a kind of relief. Hiding was taking a lot of my energy. Recently a woman (I’ll call her Jessica) shared one of her dreams with me. The dream opens with her driving and being chased by a police car. When the policeman pulls her over, although he is unattractive, she seduces him hoping that maybe now he won’t arrest her. Jessica woke up from this dream feeling just awful about it. She wanted to forget the dream but it stayed with her. When she thought about it for a minute she realized that there are times she does manipulate people – especially if she thinks she might be caught doing something wrong. Since Jessica is self-reflective person and welcomes the wisdom of her dreams, she was able to let the dream shine a light on the truth of how she has been operating. Now it is up to her to take this awareness a step further. Maybe she will begin to start catching herself in situations where she feels compelled to manipulate her way out of “trouble.” Her dream opened the door. Now it is up to her to walk through. This is a good example of how our dreams have the potential to catalyze our evolvement. Although I hate to admit it, Donald Trump made it into one of my dreams. In it I’m teaching my yoga class and in the middle of the circle there is Trump. I tell my friend I will make him do a difficult pose to humiliate him. She reacts with anger, “You wouldn’t work with him would you?” I say, “of course not” but still I realize I feel special that I know him personally because he is famous. This dream exposes me in a few ways. First of all I lie saying “of course not” after I obviously did intend to work with Trump to humiliate him. Next the dream shows my need to feel special even at the cost of my own integrity. It is hard for me to admit to myself that I would so easily lie or that I might somehow secretly want someone like Trump to come to my yoga class just because he is famous. I am continuing to let this dream’s provocative messages sink in and bring awareness to these places in me. Due to the nature of these kinds of dreams, getting to the bottom of them can be quite tricky. We have resistance to seeing the less than flattering sides of ourselves, which can make it hard to “hear” what our dreams are trying to tell us. This is why working with another (be it with a dream practitioner, a group or dream buddy) is invaluable. The next time you have one of these illuminating dreams, instead of letting it fade from your memory, have the honesty and the courage to take a closer look. Our dreams know more about us than we know about ourselves. Listen to them!

I had dreams that specifically addressed this. In one dream, my dream teacher Rodger knocked on our front door. I lied as I introduced him to my husband as my “relaxation therapist.” The dream was poking fun at me and at the same time outting me! I quickly became more aware of this hiding habit of mine, seeing other places where this came up as well. Up until this dream I had let myself believe that hiding things was 12

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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. July 2018

Facts aboutWATERMELON → can help maintain cardiovascular health. → is a natural hydrator. Watermelon is 92 percent water and

HANDS ON HEALTH ANN WILKINSON 302.275.4198 HANDSONHEALTHDE.COM

→ a great way to make sure everyone is getting enough fluids.

Celebrating

→ is an excellent source of vitamins A and C. → gets its red color from lycopene, a powerful antioxidant that helps protect cells from damage, and is the lycopene leader among fresh fruits and vegetables. Watermelon contains more lycopene than fresh tomatoes, containing 15 to 20 mg of lycopene per 2-cup serving. → is cholesterol free, virtually fat free, and is very low in sodium. → is naturally gluten free. → amino acids citrulline and arginine can help maintain blood flow and heart health. → amino acids such as citrulline and arginine help maintain the arteries.

40 years

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Vitamins & Minerals Vitamin A found in watermelon is important for optimal eye health and plays a role in bone growth, reproduction, cell functions and the immune system. Vitamin B6 found in watermelon helps the immune system produce antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body uses it to help break down proteins. The more protein you eat, the more vitamin B6 you need.

Vitamin C in watermelons can help to bolster your immune system’s defenses against infections and viruses and is known to stimulate the immune system and protect against free radical damage. Vitamin C is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron. Potassium A two-cup serving of watermelon is also a source of potassium, a mineral necessary for water balance and found inside of every cell. People with low potassium levels can experience muscle cramps. A two-cup serving has less than 10 percent of the daily reference value for potassium. www.livingwellmagazine.net

Dr. Dianna Palimere, PhD, LCSW

1601 Milltown Road, Suite 8 ■ Wilmington, DE 19808

A holistic approach to treatment interventions that include, but are not limited to: • Couples Psychotherapy 302.691.3730

• 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 July 2018

The Hidden Power of Your Intentions

Suzanne Eder

A little while ago I received an email from a client who wanted my perspective on a course she was considering taking. Actually, what she wanted was my perspective on the person who had suggested she buy the course, because that person worked for someone with whom I had worked closely years ago. She wanted to know whether I thought the encouragement to take the course was sincere, or whether it was coming from a place of trying to sell something to make money. Here is what I told her: my perspective didn’t matter. And more importantly, the other person’s intentions didn’t matter. What mattered were her own intentions, and the unexpected suggestion to take a course gave her the opportunity to become clear about them. I’ve observed that, in general, most people are accustomed to thinking about intentions in terms of things they consciously originate, such as setting an intention to be more loving or an intention to reach an ideal body weight. But they often overlook the choice they have to be intentional about things that come to them, rather than things they specifically aim for. Perhaps the most important thing to know about intentions is this: the heart of every intention is desire. We wouldn’t consciously intend anything unless we wanted it. This truth is so basic and fundamental it’s easy to forget. But once we remember, it’s a great place to start with respect to setting or clarifying our own intentions. In my client’s case, the first question she needed to ask herself was whether the course appealed to her. Given what she knew about it, did it excite her? Did it seem to address things that were important to her? Did she feel drawn to it?

She could intend to invest quality time with it on a regular basis. She could intend to explore all of the activities it suggested. She could intend to focus on everything she liked about it and to let go of what she didn’t. She could intend to meditate and reflect deeply on the aspects that resonated with her and invite fresh insights of her own to emerge. In other words, she could intend to get something really good out of it, regardless of what intentions were held by the person who recommended it to her. And that’s because her intentions govern her experience, which is true for you and for all of us. This is so fundamental I think it bears repeating: YOUR intentions govern your experience. It’s all too easy to focus on other people and their possible hidden motives, becoming so absorbed in figuring them out that we lose touch with ourselves. And as we lose touch with ourselves, we lose touch with our personal power to create meaningful and fulfilling lives. I’m reminded of another client who brought this truth home to me with crystal clarity, many years ago. I recall one session in particular during which she was expressing extreme frustration. She felt unfulfilled in her job and wanted to do more creative work. She blamed her boss for a lot of her frustration because she felt he took advantage of her by asking her to do things that weren’t in her job description. And that’s why she said a firm No! to a project he’d just asked her to take on. She refused to be taken advantage of. But here’s the kicker: the work she would have done on that project was the type of creative work she actually wanted to do. By turning him down in righteous indignation, she’d disconnected from her own genuine desires (and her own good sense).

And if the answer to those questions was Yes, and if she had the money to invest in the course, she could consciously choose to set other intentions that would support her in creating a desired outcome. 14

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My client hadn’t yet understood that the only way she could have felt taken advantage of in doing work she genuinely wanted to do was by telling herself the story that she was being taken advantage of – in other words, by focusing on what she perceived his intention to be rather than focusing on her own. But here and now, we can all choose to understand this more deeply, and to become more fluid with consciously intending desirable outcomes and desirable states of being in our day-to-day lives. Intentions aren’t just for “big” things such as finding a life partner or starting a new career. Intentions determine the quality of every experience we have. We can choose to see unexpected options, invitations or challenges as perfect opportunities to get clear about what we genuinely want, and intend to create, in our lives. This requires a firm understanding that what we genuinely want matters because we matter.

something aligns with what we want, or an intuitive knowing about it we can’t discern how something feels to us if we’re focused on the other person. Our focus needs to be on us, not on them. The truth is that others’ intentions have no effect on us unless we let them. I can’t be taken advantage of if I’m doing something willingly. I can’t be sold something I don’t want if I know what I want and honor what I know. I can’t be made to feel less than I am if I know who I am and who I intend to be. And neither can you. So don’t spend valuable time trying to figure out others’ intentions, because they aren’t relevant to you. Spend valuable time determining your own… and dare to intend for what you really want.

It also requires willingness to cultivate greater present-moment awareness of what feels aligned with what we want - and what doesn’t as suggestions and opportunities come our way. This felt sense of alignment comes not only from consciously knowing what we want, but also from recognizing our intuitive knowing of what is or isn’t right for us. Opportunities may show up that seem to match what we want, yet our intuition tells us otherwise. And we honor ourselves by honoring our intuition. Intuition is a subject for another time, yet the point here is that either way – whether through a conscious assessment of the degree to which

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.

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

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

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

July 2018

Tangle by Zuru Twist, Shape, Fidget Tangle is the original fidget toy, a pioneer in therapeutic brain tools for children and schools. The sensory and motor stimulation Tangle provides has been found to help stimulate and maintain attention, even improve math and reading comprehension. Tangle is one of the most highly recommended educational and therapeutic toys worldwide for an incredibly wide range of Special Needs populations. The shape, color, texture and visual impact of Tangle stimulates the brain and makes Tangle a fun and functional toy! www.zuru.com

Roller Wheel Pictured inside the Roller Wheel is our nephew, Tucker Grafton, a very willing participant to test out the Roller Wheel for all of the adults who wished they could have a turn, if only we could fit. This inflatable kid-sized Roller Wheel was designed with fun in mind! The manufacturer recommends it be used by children 8 years and up but it really isn’t large enough for most kids in that age group. It was the perfect size for Tucker who is almost 4, to climb through and roll around in outside, supervised the entire time, of course. Complete with a collection of colorful balls inside that jiggle and bounce around as the wheel rotates and it comes with a pump, but is still a bit painful, (using either your hands or feet), and timely to inflate. Tucker had a blast over a two day weekend rolling around and laughing and we had just as much fun watching him. Unfortunately, it was the beginning and the end of the Roller Wheel when one of the dogs decided to play, popping it almost immediately. We did however each decide unilaterally that it was worth it even if it was just for two days. Note: it does come with a patch to fix it put we choose to let it rest.

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Baby it’s hot outside! But not inside  Honeywell HL Series 12,000 BTU Portable Air Conditioner with Dehumidifier and Remote Control Shown in White/Gray This portable air conditioner combines 3-in-1 technology into a peaceful comfort with its sleek design, cooling and dehumidifying areas up to 450 sq. ft. It features an auto-evaporation system, a dependable dehumidifying function as well as a traditional three speed fan only function delivering optimum cooling, dehumidification and fresh ventilation. The full-function remote control allows you to operate each feature from anywhere in the room. Unlike a fixed air conditioner unit, the Honeywell Portable Air Conditioner requires no permanent installation and the smooth-gliding caster wheels provide easy mobility from room to room. A special sleep mode setting allows you to control the temperature for comfort during the night. This portable air conditioner comes with everything needed including a flexible exhaust hose and an easy-to-install window venting kit, and the window vent can be easily removed when the unit is not in use.

Pride 2018 Love Is Love Roll-Cuff T-Shirt From 5/22/2018–10/21/2018, Banana Republic will donate $5 from each sale of the limited-edition collection to the United Nations Foundation in support of the United Nations Free & Equal Campaign for LGBTI equality. Available in different syles and sizes for both men and women. (women's shown) bananarepublic.gap.com

Tentsile Una Tree Tent (right page) The Tentsile Una Tree Tent is a lightweight solution perfect for hikers and backpackers who want to go further and carry less—and still get a comfortable night’s rest. The tent features a tensioned hammock bed and hangs about four feet off the ground. It is smartly designed with large internal pockets on each side, a full mesh top (to ward off creepy crawlies) with a foldaway door, and a removable rain fly. The fly can be pegged to create a large, 25 square foot covered area to store gear beneath the tent, too. Removable 40D PU coated waterproof polyester rain fly creates a large, 25ft² / 2.25m² covered area. Brookstone

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July 2018

Guy Harvey Rash Guard Long Sleeve Tee Famed marine life artist Guy Harvey has teamed up with AFTCO to create and proudly offer a unique line of coastal lifestyle sportswear. Paramount is Guy’s immensely popular and always expanding T-Shirt line - featuring his amazingly detailed and colorful marine life images. Also continuing to expand is a wide range of sportswear for men, women and children. www.guyharveysportswear.com

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Summer Brain Quest: Between Grades Pre-K & K by Workman Publishing, Bridget Heos, Edison Yan (Illustrator), Maris Wicks (Illustrator) Both available at: Barnes & Noble

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July 2018

TRUE™ AWARD

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Adventures with Zap: 107 Creative Prompts for Beginning Writers-for Earthlings Ages 4 and Up by Diane Landy, Allison Hershey (Illustrator)

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Mind to Matter The Astonishing Science of How Your Brain Creates Material Reality by Dawson Church, Publisher: Hay House, Inc. New research and new discoveries in epigenetics, neuroscience, electromagnetism, psychology, cymatics (the study of wave phenomena), public health, and quantum physics are demonstrating that thoughts can indeed be profoundly creative. In Mind to Matter, award-winning author Dawson Church examines the scientific facts and reviews the studies that show, step by step, exactly how our minds create material form. As each piece of the puzzle falls into place, the science turns out to be even more astonishing than the metaphysics. LIVIN Amazon G.

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Workout Exercises for Better Sex

with Dianna Palimere

*Don’t forget to stretch before and after any exercise routines to help prevent injury.* There’s no doubt that regular exercise improves our overall physical, mental, and emotional health. It promotes longevity and decreases our risk for a number of health conditions, such as heart disease, stroke, and diabetes. Research has proven that exercise improves brain function, reduces stress, improves mood, promotes higher self-esteem and increases self-confidence. Why, then, do almost 80% of Americans report that they don’t exercise enough to meet the Federal Physical Activity Guidelines recommended for substantial health benefits? My theory is perhaps Americans don’t receive adequate education on the sexual health benefits of exercise and physical activity. The CDC’s National Center for Health Statistics 2016 report found that only 21.7% of adults ages 18 and over met the Physical Activity Guidelines for both aerobic and muscle-strengthening activity. “The federal guidelines recommend that for substantial health benefits, adults perform at least 150 minutes a week of moderate-intensity aerobic physical activity, 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderateand vigorous-intensity aerobic activity. The 2008 guidelines state that aerobic activity should be performed in episodes of at least 10 minutes and preferably should be spread throughout the week. The 2008 guidelines also recommend that adults perform muscle-strengthening activities that are of moderate or high intensity and involve all major muscle groups on 2 or more days a week, because these activities provide additional health benefits” (www.cdc.gov/nchs). Research studies have consistently found regular exercise to have significant sexual health benefits for both women and men. Women who exercise two to three times per week report greater sexual desire and increased arousal; improvement in sexual responding; more consistent orgasms; and a greater overall feeling of sexual satisfaction.

Men who exercise at least two to three times per week report improved sexual functioning, greater sexual satisfaction, and are at a lower risk of experiencing erectile dysfunction. In fact, research studies have found that for men over the age of 50, those who were physically active were 30% less likely to experience erectile dysfunction (ED) when compared to men in the same age group who were sedentary. In addition to increasing one’s sexual desire, exercise has also been found to increase ones sense of being sexually desirable to others, likely due to a more positive body image, increased self-esteem, and self-confidence. According to exercise physiologist Rich Weil, “One study found that 80% of men and 60 % of women who exercised two to three times a week felt their sexual desirability was above average.” Workout Plans There’s a wide variety of “better sex workout” plans available for free on the internet; as well as several books and DVDs (see additional resources below). For those of you who would rather put together your own workout plan, below are areas of focus with a few exercise suggestions: Pelvic floor muscles—strong pubococcygeus (PC) muscles are required for sexual arousal and functioning. For example, more consistent and intense orgasms for women; and stronger and longer lasting erections for men. Exercises: Kegels, Pelvic Lift, and Pelvic Pulse Increase blood circulation in pelvic/genital areas, which also leads to improved sexual functioning. Exercises: Kegels, Glute

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Bridges, Hip Adduction, Squats, and Hanging Leg Raises.

Women’s Sexual Health: How to Use Your Pelvic Floor Muscles in Everyday Activities by Judith Moricz Heal Pelvic Pain, by Amy Stein

Exercises for increased flexibility—especially in your hips. Exercises: Yoga (e.g., pigeon pose, downward facing dog and child’s pose); Pilates (e.g., hip rolls, lying side kick and the clam); Hip Flexors. Exercises for strength training with a focus on arms, legs, and your core—all of which are actively engaged in most sexual activities. In addition, strength training also helps increase testosterone; which increases sex drive in both men and women. Exercises: High intensity interval training (HIIT) using your body weight; Plank; Pushups; Jump Squats; Sit-ups/crunches; Wall presses; Single leg deadlift; Dumbbell Squat; Dumbbell lunge and reverse lunge.

Websiteswww.healthline.com/health/fitness-exercises/better-sex-workout www.healthywomen.org/content/article/sexercises-workouts-work-you www.shape.com/fitness/workouts/better-sex-workout Online VideosYouTube- “Couples Workout at home for beginners” from MoveTube Network, with Mark Cimarosti and Shellie Blanks Cimarosti YouTube- “10 Min Couples Workout Routine” from Workout With Me, with Maddie Lymburner Fitness Video Series on love2lose.com “HIIT the Bedroom” Note- requires monthly subscription of $5.99/month

Example “Better Sex Workout” from Healthline.com: Plank for 20 seconds Glute Bridges for 15 reps Jump Squats for 10-15 reps 10 Kegels with 5-10 second holds Pushups for 10-15 reps Pigeon pose, holding for 1 minute on each side

Sexual Health and Healing with Dianna Palimere, PhD, LCSW

Their instructions: “Set a timer for 20-30 minutes and repeat the routine until the timer goes off or complete the routine 3 times” (www.healthline.com/health/fitness-exercises/ better-sex-workout). Additional Resources: BooksSexFlex: The Way to Enhanced Intimacy and Pleasure, by Deborah David and Paul Frediani

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.

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

Cell: 302.383.5500 Email: ellynh@rcn.com

NEW MEDITATION PLUS Tuesday 6pm Ellyn Stanek Hutton bsn, rn, lmt

& certified holistic nurse

mind/body skills facilitator pregnancy yoga certified in yoga for osteoporosis

PREGNANCY YOGA Monday 5:30 pm

YOGA for BONE HEALTH Wed & Thurs 11am KUNDALINI YOGA Sundays at 3:30

Go to: www.wellnesswithinbe.com

To Register for classes...updated schedules and locations. www.livingwellmagazine.net

July 2018

Chiropractic: Pelvic Alignment and Pregnancy Dr. Lisette Miller

“Particularly with my third pregnancy, I had a lot of pain in my hips and pelvis. It got to the point where I couldn’t get out of bed without cracking noises and enough pain to make me tear up. I was new to chiropractic care, but thought I would give it a try. Adjustments helped realign everything and relieved the pain I was experiencing. I went frequently because as the baby got bigger, I would keep getting out of alignment. I was so thankful to have found relief! “ —E.B. “Chiropractic care saved me during my pregnancy!” This is something I hear often from patients describing their chiropractic experience. From pre-conception to post-partum, the role of chiropractic care during all stages of pregnancy cannot be ignored. Chiropractic care is a safe and natural way to address common pregnancy related challenges such as Pelvic pain, Morning sickness, Acid reflux, Restless sleep, swelling and other aches and pains. Whether it is your first baby or your fifth, chiropractic care can positively influence your pregnancy, as well as your baby’s journey into the world. As a patient recalls, “Dr. Miller worked with me through the final stages of my pregnancy and I don’t know what I would have done without her. My lower back was in so much pain that I couldn’t stand up straight and I was only 6 months pregnant-realigning my back made a tremendous difference!” Pregnant patients enjoy discovering that they can comfortably lay on their stomachs during a chiropractic adjustment! With most chiropractic offices, there are tables specifically designed to fit a pregnant belly. After a thorough health history assessment, a chiropractic examination will be performed to locate areas of the spine that are restricted or stuck. We can determine these areas by palpating, or feeling, each vertebral segment and how they relate to the one above and below. Chiropractors pay close attention to the lumbar, pelvic and sacral areas, as well as the sacroiliac joint. These areas are most commonly and significantly affected by the biochemical and biomechanical changes of pregnancy.

baby grows which puts more and more pressure on the lumbar spine and sacrum. The body and spine are consistently adapting and compensating for these changes. Later in pregnancy, the hips and pelvis start to open up and the ligaments may become strained. By aligning the spine, your body can adapt to these changes more effectively and improve comfort levels. In terms of the growing baby, optimal pelvic alignment reduces intrauterine constraint which ensures adequate room to grow and develop. Unilateral or unequal torsion on uterine ligaments can interfere with the baby’s instinctive ability to properly position itself for a natural delivery. sThese ligaments are directly affected by chiropractic adjustments. In summary, the most notable benefits of chiropractic adjustments when pregnant are: maintaining a healthy pregnancy without the use of medication, controlling morning sickness and nausea naturally, avoiding a possible caesarian section, reducing various aches and pain, and reducing labor and delivery time. Studies show that 84% of pregnant patients receiving chiropractic treatment report improvement of their lower back symptoms. Another study showed that labor time was reduced by 31% by those who sought chiropractic care. Lastly, one research study showed that women receiving chiropractic care in their third trimester stated they were “able to carry and deliver with more comfort” and indicated that the need for pain medication during delivery was reduced by 50%. Pelvic and sacral alignment, the structure of your spine, and the ability of your nervous system to function optimally all play a vital role in every stage of pregnancy. I also encourage you to consider integrating other natural, drug-free modalities into your care plan, such as acupuncture and nutritional counseling, to fully support yourself and baby during this precious time of change and growth. Please feel free to visit www. ICPA4kids.org for more information about chiropractic care during pregnancy.

Chiropractic care supports the spine during these changes in a safe, effective, and natural way. In early pregnancy, hormones are adjusting to a new normal and muscles are being lengthened in preparation for the growing belly. The body’s center of gravity is constantly changing as the

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

July 2018

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How do the big tech companies (Apple, Samsung, etc.) stack up these days regarding their environmental footprint?

While some gadget-makers are already prioritizing greener sourcing and operations, others have a long way to go. The international environmental advocacy group Greenpeace has been keeping track of the tech industry’s progress on sustainability for more than a decade, and its advocacy over the years has helped pushed several leading players to take stock of their operations and plan for a greener future. Back in 2006, Greenpeace released its first annual Guide to Greener Electronics, in which it ranked the top 10 leading electronics manufacturers of the day according to their track records on their use of toxic substances and efforts on takeback and recycling programs. Nokia and Dell got top honors, each scoring a seven out of 10 overall, while Apple finished near the bottom with a score of just 2.7. My how things have changed. The 2017 edition, which ranks 17 companies based on adoption of renewable energy, sustainable design and recycling, and use/elimination of hazardous chemicals, has Apple near the top with an overall report-card style “B-” grade. Only Fairphone, a tiny upstart that focuses on designing a phone and supply chain that doesn’t exploit workers or harm the environment, scored better with an overall “B” grade. Greenpeace gives a lot of the credit for Apple’s rise from the bottom to green leadership to CEO Tim Cook. “Under Cook, Apple not only recognizes unequivocally that climate change is a real problem but has publicly committed Apple to power its data centers and other operations with 100% renewable energy to address it,” reports the group. “Apple

became the first company to extend this commitment to its entire global supply chain in 2014, and has since made impressive progress, securing commitments from 14 suppliers to power their operations with enough renewable energy needed to manufacture Apple devices or components.” Greenpeace is further impressed with Apple’s recently announced goal to transition the sourcing of the materials that go into its devices from a “100% closed-loop”—meaning the company will reuse and recycle parts and materials and eliminate the need to rely on the mining of new materials. “Apple’s leadership in reducing the impact of it supply chain on the planet is helping redefine expectations of corporate responsibility, playing a catalytic role in driving better performance by other companies,” gushes Greenpeace. That said, the latest iterations of many of Apple’s products are not designed with repair and upgrade as a priority, forcing users to buy new models when problems start to crop up. “Such a design strategy may help Apple’s profits in the short term, but risks jeopardizing Apple’s environmental reputation and the customer loyalty that has come with it,” Greenpeace warns. Meanwhile, Dell and HP scored a C+ while Lenovo and Microsoft each got a C-. Acer, LG, Sony and Google got a D+. Huawei and ASUS got Ds and Samsung got a D-. Amazon, Oppo, Vivo and Xiaomi bottomed out the 2017 list with a failing grade of F. Look for the 2018 edition of Greenpeace’s guide this coming October, just in time for the holidays.

CONTACTS: Greenpeace, www.greenpeace.org; Apple Environment, www.apple.com/ environment/. EarthTalk® is produced by Roddy Scheer & Doug Moss for the 501(c)3 nonprofit EarthTalk. To donate, visit www.earthtalk.org. Send questions to: question@earthtalk.org.

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July 2018

Mind Training Clarifies Choices Karen Verna Carlson

What is it that really really matters in your life today? To help you meaningfully answer that question, think of life having layers from surface superficiality to deeper levels where foundational values and beliefs reside. Mind training brings these layers to more conscious awareness. Greater awareness means greater clarity. Clarity transforms any life experience into a richer more satisfying process. Joy Resides in Awareness It is in the awareness of the process of living that joy resides. Does joy matter in your life? Like a movie director adjusts lighting or volume or camera angle, you can bring that quality of joy more into the foreground of your experience. Opportunities to enrich your life with more joy are choices that become increasingly apparent with mind training.

Lack of Choice Feeds Resentment Choice can all too easily become overshadowed by illusory excuses in the form of “have to’s.” “I have to mail this before the post office closes.” “I have to take my child to the pool.” “I have to [please fill in the blank].” Exaggerating your “have to’s” leads to resentment that comes from a victim paradigm which is usually below awareness. Okay, you have to feed your baby, but the “have to’s” around that get much softer as months roll by, opening many choices around what, when and by whom the child is fed. Consider Alternatives

This image of layers applies also to meditation practice. Taking time daily to calm surface mental activity is simple entry level mind training (a.k.a. present moment practice or meditation or conscious awareness). The past year’s columns have been an orientation to the why’s and how’s of basic approaches to this extraordinary tool guaranteed to upgrade anyone’s quality of life. My mind is at least 30% calmer and clearer compared to a year ago when I began more consistently observing and counting breaths for a couple daily 20-minute sessions.

What was your “have to” above? Can you dissect its layers? Here’s a simplistic example. As I’m driving, the fuel indicator offers me the choice to put gas in my car so that I arrive promptly for my appointment. The alternative choice not to refuel means I coast onto the shoulder, call roadside assistance, wait for them to arrive, and notify my appointment, which brings up another set of choices—to arrange a later start time or reschedule. Of course, the easy, convenient way is obvious even without consciously considering various choices. However the conscious clarity that choices are available eliminates unnecessary self-induced pressure. How much of my life energy has been burned up by US-IP, which could have been avoided by rationally recognizing some of the branching choices available at the time!

Choice Colors Process

Choices Open Awareness

As the surface activity of my mind calmed, I began to perceive deeper layers coming into focus. Layers I had not previously been very aware of. For example, mind training has softened overly intense mental goal directed activity so that I remember on a deeper level I am making choices, one at a time. Each choice colors my process of moving towards a goal. Each choice branches into other choices.

When you add to your lifestyle the practice of mind training in its most elementary, simple form of counted breathing sessions, your perception of choices easily coalesces into awareness in an almost magical way—a waifish ghost materializing. Pressure just as magically seems to dematerialize because its only source, its only fuel is my unclear unnecessary self-imposed pressure “have to” thoughts below the surface. THAT fuel, I’m glad has run dry.

Calmness Fuels Clarity

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Ask Questions Meanwhile, a cognitive process of questions can assist you in becoming more aware of unrecognized choices thereby reducing US-IP. Questions gently engage your mind towards clarity which in turn leads to harmoniously resolving most issues. Otherwise your mind heads [J] towards frantic OMG catastrophizing which generates feelings of desperation that short circuit serenity and clarity. How Important Is It? First question: “Is doing or saying this really important?” In the small picture and in the grand scheme of things, how important or relevant is this? Is there a way to modify it for ease and harmony without reducing effectiveness? What are my deeper underlying motives for saying or doing this? Power is a common one. (An obsessive drive to prove you’re right is a power game.) What’s underneath that? Fear? Anger? Love? Can It Be Delegated? Second question: “Am I the only person who can say or do this?” Refueling your car’s gas tank can be done by roadside assistance, but that choice has consequences that may be undesirable like being late for an appointment. You may be the best person to do or say something, but are you the one and only to acceptably handle this? Is It Urgent? Third question: “Is saying or doing this urgent?” Is now the only or truly the best time? What would be the consequences of postponement? What would a postponement entail? Clarity Fosters Fun This is a cumbersome linear formula compared to the holistic “aha!” that arises spontaneously from consistent mind training. Meditation practice is like setting up a consumer data base. Consciously entering the name, address, phone and product purchases data is similar to building awareness through consistent mind training. Once the data base is established, thousands of data can be instantly sorted by any category. Consider the linear formula for clarifying choices just a temporary bridge until your mind training practice activates your innate capacity for perceiving a clearer more complete picture. Ready to instantly sort your choices. That’s when the real fun begins! Karen Verna Carlson, N.D., Ph.D. (Hon.) is a naturopathic physician and professor credited with “the first major breakthrough in Swedish Massage—research demonstrating energetic interconnections”—since Peter Ling systemized it in the early 19th century. After 35 years running her own nationally accredited school of holistic healing and massage she has retired to provide a new kind of holistic care for individuals and families. In addition to her specialties of healing massage and bodywork, she provides sensitive, time- and cost-effective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders. She has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She’s appeared on TV and radio and has been featured in professional publications and mass media. kvc@livingwellmagazine.net Phone (302) 777-3964 www.livingwellmagazine.net

July 2018

Mac ’n’ Tot ’n’ Cheese Potatoes go better in mac and cheese than most people expect. Cheese, potatoes, and pasta. What’s not to love? I like to add a little kale to this dish and serve it with pickled onions to cut the richness a bit. FYI: The pickled onions can be made a few weeks in advance, and the mac and cheese can be refrigerated, unbaked, in the casserole dish for up to 3 days—just add 30 minutes to the bake time. Serves 8 For the pickled onions 1 small red onion, thinly sliced 2 garlic cloves, peeled 1 teaspoon whole mustard seeds 1 teaspoon black peppercorns 1 teaspoon Kosher Salt 1 teaspoon sugar 1 cup red wine vinegar For the mac and cheese 1 tablespoon kosher Salt, plus extra as needed

Tots! 50 Tot-ally Awesome Recipes from Totchos to Sweet Po-tot-o Pie By Dan Whalen

4 tablespoons (1/2 stick) unsalted butter 4 tablespoons all-purpose flour 5 cups whole milk 1 bunch kale, stems removed and leaves finely chopped 1 pound dried small pasta (I like using cellentani)

Last year Americans consumed 3.5 billion of tots. And not just at home. From fast-food joints to high-end restaurants, chefs are joining the tot trend, serving exotically spiced tots or fun mash-ups like Totchos, with tots replacing the corn chips in nachos. But now, be prepared for TOT-al domination! Created by mad-genius food blogger Dan Whalen, Tots! elevates the friendly little tater to its place in the culinary spotlight. This irresistible cookbook with a nubby tot-texture on the cover offers 50 delicious, playful, and surprising recipes for snacks, appetizers, inspired main dishes, and inspired sides, even desserts. (Yes, you could create an entire tot-centric dinner.) Here are party dishes like Buffalo Tots and Tot Poutine. A Tot Caesar for an elegant starter. Tots for breakfast, like Tots Benedict and a Tot Shakshuka, and tots for dinner—Moules Tots, Chicken Tot Pie, Tater Tot Pizza, and Bibimtot. Side dishes—next Thanksgiving, try Sausage and Tot Stuffing. And for sweets lovers, Tot Churros (deepfried and dipped in chocolate ganache), Apple Tot Crumble (that crispy salty tot topping really plays off the warm sweet apples), and Tot S’mores—a heavenly melt of a dish, on page 26. Every recipe uses frozen commercial tots—but Dan Whalen also shows die-hard tot lovers how to make tots from scratch and then alter their creations with different spices (think Tots Vindaloo) and sauces. It’s TOT-ally awesome.

1 block (16 ounces) Cheddar cheese, shredded 1 block (16 ounces) Monterey Jack cheese, shredded 1 1/2 pounds frozen tots (about 65 tots) 1 Make the pickled onions: Place the onion in a pint-size heatproof jar with a lid (such as a Mason jar) and add the garlic, mustard seeds, peppercorns, salt, and sugar. 2 Stir the vinegar and 1/2 cup of water together in a microwave-safe bowl. Microwave on high until very hot and steaming, about 3 minutes. 3 Pour the vinegar mixture over the onion mixture, adding a little more water if needed to cover the onions. Cover and allow to sit at room temperature for 1 hour, then refrigerate until cool. (The pickled onions will keep, in an airtight container in the refrigerator, for a few weeks.) 4 Make the mac and cheese: Fill a large pot with water, add 1 tablespoon of salt, and bring to a boil over high heat. 5 Meanwhile, melt the butter in a large, heavy-bottomed saucepan or a Dutch oven over medium heat. Add the flour and cook, stirring constantly, until it darkens by one or two shades to a golden color, about 3 minutes. Add the milk and whisk well to combine. Bring to a simmer over medium heat and cook, stirring often so the milk doesn’t stick to the bottom of the pot and burn, until the sauce thickens slightly. Kill the heat and stir in the kale. 6 Add the pasta to the boiling water and cook until it is very al dente (it should still have a real bite to it because it will continue to cook in the oven). 7 Drain the pasta and add it to the sauce along with the Cheddar and Monterey Jack cheeses. Stir well until the cheeses are incorporated and the pasta is coated evenly. Stir in half of the tots. Add salt to taste. 8 Transfer the pasta mixture to a 9 x 13-inch baking dish and top with the remaining tots. Bake until the tots are crispy and the mac and cheese is bubbling, about 30 minutes. Serve hot, with the pickled onions alongside. Image on right page, bottom left.

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July 2018

Tots a la Huancaina (shown right) This Peruvian potato salad was one of my first forays into South American cuisine. I knew it would lend itself well to tots because it is basically potatoes doused in a spicy, cheesy sauce—and who doesn’t like tots in a spicy, cheesy sauce? The sauce is also easy to make because it doesn’t require any heating or a roux—it’s all done in the blender! Serves 3 1 pound frozen tots (about 45 tots) 1 tablespoon vegetable or peanut oil 1/2 cup evaporated milk, plus more as needed 10 ounces queso fresco cheese 1 pickled aji amarillo pepper, stemmed and seeded (see note) 1 garlic clove, minced Juice of 1 lime 15 kalamata olives, pitted and roughly chopped 3 large hard-boiled eggs, peeled, and roughly chopped 1/4 cup chopped fresh Italian (flat-leaf) parsley 1 Preheat the oven to 450°F. 2 Place the tots on a rimmed baking sheet and drizzle them with the oil. Toss the tots gently to coat them evenly with the oil, then spread them out in an even layer. Bake, carefully flipping the tots halfway through, until they are browned evenly and crispy, about 20 minutes. 3 Meanwhile, in a blender or the bowl of a food processor, combine ½ cup of evaporated milk with the cheese, pepper, garlic, and lime juice and blend on medium-high until smooth. Add more evaporated milk if needed to thin it out (it should have the consistency of a thick sour cream or cheese sauce). 4 Spread the tots out on a platter and pour the cheesy sauce over them. Top with the chopped olives, eggs, and parsley. Serve immediately. Note: Aji amarillo peppers are common in Peruvian cooking and add a unique flavor to this sauce. You can find them at many metropolitan grocery stores, or at a Peruvian market. If you can’t find them, use a pickled cherry pepper instead.

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July 2018

S’mores Tots I first wanted to make this into a tot s’more sandwich somehow, but none of the versions I tried seemed to be worth the effort or better than the standard s’more. So I gave up and threw all the ingredients into a pan. Then I took a bite and it was amazing. Serves 6 1 1/2 pounds frozen tots (about 65 tots) 2 tablespoons vegetable or peanut oil 1 sleeve graham crackers (9 whole sheets) 1 cup sugar 1 cup semisweet chocolate chips 1 cup mini marshmallows 1 Preheat the oven to 450°F. 2 Place the tots on a rimmed baking sheet and drizzle them with the oil. Toss the tots gently to coat them evenly with the oil, then spread them out in an even layer. 3 Bake the tots, flipping them with a spatula halfway through cooking, until evenly browned and crispy, about 25 minutes. 4 Meanwhile, place the graham crackers and sugar in the bowl of a food processor and process until smooth. 5 When the tots come out of the oven, immediately put them in a large bowl and pour the graham cracker mixture on top. Toss to coat. 6 Pile the coated tots into a 12-inch cast-iron skillet or onto the center of a parchment-lined rimmed baking sheet, reserving any bits of graham cracker mixture that remain in the bowl. Top the tots with the chocolate and marshmallows, then sprinkle the reserved graham cracker mixture on top. 7 Bake until the marshmallows brown on top and the chocolate melts, about 10 minutes. 8 Serve immediately, using forks (or your fingers if you’re brave) to eat the tots right out of the pan. 26

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July 2018

Three Questions to Ask Your Sleep Dentist Dr. Andrew Swiatowicz

Q: Do they have your best health in mind? A:

Many dentists who treat OSA think that an oral appliance is the only and best option for their patients. Unfortunately, this mindset can be harmful for the patient. CPAP is the gold standard for treating OSA. That’s why we always encourage our patients to try CPAP first, because that could be what is best for them. When it is properly used, patients see excellent results. However, getting patients to properly use this therapy can be challenging. Some studies show that more than 80% of patients do not wear their CPAP. For these patients, a sleep dentist can play a critical role in managing their OSA. Because they have a higher compliance rate than CPAP therapy, oral appliances can be just as effective. Even sleep physicians recommend patients be treated with oral appliances when they are unsuccessful with CPAP. In fact, sometimes the best treatment may be a combination of your CPAP and oral appliance. Many of my patients suffering with obstructive sleep apnea [OSA] are surprised to learn that a dentist may be able to help them. The patient may have tried CPAP, and after a few sessions with the device, decided to give up. That’s not good! That means they’ve stopped treating a potentially lethal condition … just because they thought there were no other options to CPAP. For those patients who need an alternate treatment, a dentist can make an oral appliance to wear at night. This appliance, which slips into your mouth like a retainer, opens up your airway, allowing you to breathe and get a better night’s sleep. However, OSA treatment is not as simple as handing out mouthguards and sending patients on their way. And if a dentist is pretending it is, well, it’s probably best to ask your doctor to recommend a different dentist, one who recognizes OSA for the serious medical condition that it is.

Here are three things you should look for in a dentist who claims to treat OSA.

Q: Do they have proper training? A: In order to treat OSA, a dentist needs to have completed advanced training in the screening of OSA, fitting and adjusting appliances, and

managing side effects. (Yes: like with any medical treatment, there can be side effects). The American Academy of Dental Sleep Medicine [AADSM] is the organization that oversees the standards of dentists treating OSA. They partner with the American Academy of Sleep Medicine [AASM], the physicians who treat sleep conditions.

Q: Do they work collaboratively with your physician? A: The most effective OSA treatment is collaborative. OSA is a life-threatening medical condition, and it needs to be treated as such.

That’s why a good sleep dentist will always rely on her relationship with a physician throughout the entire course of treating OSA. Recognizing that OSA is a medical condition is essential. Only a physician can diagnose this condition, and only a physician can prescribe a sleep test for this diagnosis. If a dentist offers to give you a home sleep test and have a doctor read it to get a diagnosis, be very wary. A physician should be evaluating you first because he or she may have other concerns for your health that a home sleep test will not pick up on. After a physician orders a test and gives you a diagnosis, a dentist may be looped into the conversation. You should know that a sleep dentist’s work goes far beyond just making a patient an oral appliance. It’s my role to make sure your physician is aware of your progress. That’s why I am routinely in contact with the diagnosing physician to let them know how the patient is doing with treatment, if adjustments need to be made, and what follow-up is necessary. If the answer to any one of these three questions is “No,” then I recommend you find a different sleep dentist. OSA is a potentially lifethreatening medical condition. Successful treatment depends upon collaboration between your physician and your dentist.

A dentist who receives optimal training will be recognized as an AADSM qualified dentist. With even more advanced training, they can be board certified in dental sleep medicine. AADSM board certification is the highest credential that a sleep dentist can obtain. While there are other organizations that offer certifications, the AADSM is the official standard for dental sleep medicine training. www.livingwellmagazine.net

Dr. Andrew Swiatowicz is the owner of Delaware Dental Sleep Medicine. He has been treating patients with obstructive sleep apnea since he was in dental school. Dr. Swiatowicz is the only AADSM qualified dentist in the state of Delaware. July 2018

Shocking New Truths about Opioid Pain Medications and What You Can Do Dr. Scott E. Rosenthal

More than 650,000 opioid prescriptions are dispensed each day in the United States.1 Nearly 50 percent of these prescriptions are made in primary care physician offices.2 Yes, these pain killers can be invaluable in certain cases and have a place in the medical tool box. But, they are killing far more than pain and now have outpaced automobile accidents as a cause of death. Opioids are prescription medications. Using their generic names, you can identify them as fentanyl, hydrocodone, hydromorphone, morphine and oxycodone. In 2013, 16,235 Americans were killed by opioid pharmaceutical overdose. Prescription opioid abuse cost roughly $55.7 billion in 2007.3 The cost of the suffering experienced by victims and their families is uncalculatable. Opioids are the most common treatment in medicine for low back pain.4 They are prescribed to roughly 50 percent of back pain sufferers. Researchers attending the National Institutes of Health (NIH) conference on “The Role of Opioids in the Treatment of Chronic Pain” believe that the use of opioids for low back pain should be reconsidered. This recommendation is based on the

https:// www.hhs.gov/sites/default/files/Factsheet-opioids-061516. pdf accessed April 17, 2017.

2 Med Care 2013;51:870–878 3 www.cdc.gov/homeandrecreationalsafety/overdose/facts.html 4 Univ. Texas Health Science Center 28

following, as stated in the medical journal, The Back Letter:

“There is no evidence that opioids are effective for longterm treatment of chronic pain” “Opioid therapy is causing grave harm to patients and to society” “Opioids are impeding the effective treatment of low back pain” 5 Chiropractic care – a highly effective, evidence-based approach for back pain – can prevent the need for a prescription. This recognition is gaining greater popularity as the medical community begins to see the value in chiropractic care that our patients have been enjoying for over a century. This has never been as evident as with the 2017 publication of the American College of Physicians (ACP) guidelines for treating low back pain in the prestigious Annals of Internal Medicine. The new ACP recommendations, based on the scientific evidence, encourage physicians and patients to seek NON-DRUG care such as that found commonly in chiropractic offices. According to the ACP president, Nitin S. Damle, MD, “Physicians should avoid prescribing unnecessary tests and costly and potentially harmful drugs, especially narcotics, for these patients.” The ACP guideline list includes spinal adjustments (“manipulation”), massage, low level laser therapy, exercise, yoga and stress reduction techniques.6 This drug-free approach brings welcome relief without the potential harm caused by opioid prescription use. Groundbreaking new research published this year (3/2018) in The Journal of Alternative and

5 BackLetter: January 2015 - Volume 30 - Issue 1 - p 4 6 Annals of Internal Medicine, 14 FEBRUARY 2017

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July 2018

looking for any means possible to combat the opioid crisis, the findings were astonishing:

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“Among New Hampshire adults with ofﬁce visits for noncancer lowback pain, the adjusted likelihood of ﬁlling a prescription for an opioid analgesic was 55% lower for recipients of services provided by doctors of chiropractic compared with nonrecipients.”7 Nothing has come close to being able to drop the opioid usage rate by such a high percentage as chiropractic care. So, why are so many patients still using opioids instead of chiropractic care? Unfortunately, barriers still exist that prevent pain sufferers from seeing a doctor of chiropractic. Despite the many studies published in recent years, medical providers often do not understand (or refuse to recognize) the effective role that chiropractic can play and therefore overly rely on their prescription pads. Fortunately for the patient who is seeking care from a doctor of chiropractic, most can do so directly without needing a referral and it will be covered by insurance (which includes Medicare, Medicaid, the VA, private, state, county and city plans, automobile and worker’s compensation). Even if you don’t have insurance, chiropractic care is quite affordable and accessible.

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Times are slowly changing, but in my opinion, it’s still too slow as the opioid crisis rages on. We are seeing new laws introduced and passed and the popularity of chiropractic care is growing quicker than ever since its founding in 1895. It is my hope that we will see more medical professionals break from their prescribing traditions and learn more about chiropractic.

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If you or a loved one is offered an opioid prescription, recognize your options. Consider the evidence, weigh the risks and make an informed decision. The healing hands of a chiropractor can provide natural relief as demonstrated by thousands of happy patients and a multitude of scientific research. Best of all, your risk of an opioid addiction or overdose is zero when you can avoid using them in the first place.

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.

7The Journal of Alternative and Complementary Medicine, 2018, pp. 1–5

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July 2018

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

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