Living Well Magazine June 2018 by Living.Well Magazine

JUNE 2018

LIVING WELL MAGAZINE™

THE PMA METHOD 14 DAYS TO A STRONGER, HEALTHIER, HAPPIER YOU

Chef Andrew Thorne, The Executive Chef at Home Grown Cafe

GRILLED VEGETABLE NAPOLEON WITH GOAT CHEESE

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recipe provided by chef andrew thorne,

the executive chef at home grown cafe.

Grilled Vegetable Napoleon with Goat Cheese Ingredients: (for four people)

Chef Andrew Thorne, 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. There is nothing quite like summer vibes —when everyday feels like a celebration. Spending time with friends and family, grilling in the back yard and at parks, and of course, local farmers markets. Finding fresh local produce and supporting our area farmers and their families. If the local markets aren’t part of your weekly routine, plan to visit one soon. In early summer, you will find berries, tomatoes, lettuce, summer squash and mushrooms. Many markets also have venders selling meats, cheeses, body care and crafts. Most outdoor Farmer’s Markets run May thru October, and include: Newark Natural Food’s, Glasgow Park Farmers’ Market, Rockwood Park Farmers’ Market and Centerville Farmers’ Market Here is a simple, yet incredibly tasty and beautiful meal to enjoy!

1 medium to large zucchini 1 medium to large yellow squash 1 medium eggplant 1 red onion 2 bell red pepper 4 portobello mushrooms 4 ounces goat cheese 2 ounces balsamic glaze Salt and black pepper to taste Olive oil as needed Prep: Pre heat your grill (on medium.) Cut the zucchini, squash, eggplant and onions in one inch rounds. Make four cuts on each pepper, starting at the stem going down to the bottom (imagine a cube, and you are cutting each side off.) Remove the stem form your portobello, and scoop out blackish gills with a spoon. Toss each set of vegetables in a bowl lightly coat them with oil, (This prevents the vegetables from drying out from the heat.) salt, and pepper. Portion the goat cheese into four, one ounces balls set aside. Process: Grilling your vegetables: Place oiled vegetables on the grill. The key is not to move them not move them often. When there are nice grill marks on the bottom of the vegetables, rotate them a quarter turn to get cross marks. Grill on one side for 4 to 6 minutes and again on other side till tender, being careful not to over cook them. When done cooking, stack the vegetables on a cooler section of the grill on a cooler, starting with the portobello mushroom, red pepper, eggplant, red onion, yellow squash, red pepper, then zucchini. Place goat cheese on top. Shut the grill lid for 3 minutes or until the cheese is warm. Remove the Napoleon from the grill. Plate, drizzle with balsamic glaze, Enjoy.

Recommended: Serve with your favorite grilled meat or tofu. Summer salads compliment this dish as well. Optional: (use wood or wood chips when grilling if you like a smoke flavor)

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June 2018

words from the editors and publishers:

Can you believe it? It’s June! Summer is fully engaged, finally. We are excited for pool time, tending the garden, hiking, biking, beach-going, and everything else that may keep us outside for the majority of the day (and night). This June should be another fun month for our family – birthdays, father’s day, a baby shower, and dog sitting our new granddog “Carti -G” a 6 month old Black Great Dane Puppy who our son Sean rescued. (Pictures will be coming) while we wait for our two legged grandson to show up at the end of the summer. With all that we have going on, we’re know you are busy, too. That is why this issue is dedicated to helping make your life easier when it comes to focusing on health, getting dad that special gift, whipping up a fun new recipe on the grill, or picking a romantic summer date. We’ve hand-picked great summer date spots while also locking down a recipe from Chef Andrew Thorn from one of Newark’s favorites restaraunts and night club, Home Grown Café. June is Men’s Health Month, we made sure to include interesting content about how men should be thinking about their wellness this year, including a piece about The PMA Method, written by Faisal Abdalla (a/k/a Mr. PMA). On a more serious note, we were saddened to learn of yet another tragedy involving gun violence in schools—this time in Santa Fe, Texas. As we have written before, Living Well is not about politicizing the “gun control” issue, and support 2nd amendment rights, but we strongly support common sense gun laws legislation aimed at reducing the frequency of these horrendous and unthinkable tragedies. We want to hear from you about your views. If we get enough responses, in our next issue, we may publish some of the feedback we received from readers to help show the wide-range of viewpoints in Delaware on this issue. Perhaps together we can be a reasonable voice for change. The tragedy in Santa Fe is another important reminder of just how precious spending time with loved ones is. We encourage you to find ways to make this summer one that is focused on spending time with close friends and family. —Enjoy & Share Everything! Diane Strauss

Feather is looking for her “furever” home!

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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

Feather may have a mane that resembles her distant relatives, but this fiveyear old girl is soft and gentle, just like her name. She loves attention and has a very laid back attitude. Feather is great with folks of all ages, cats, and she doesn’t seem to mind dogs. She’d make a great family cat and hopes to be swept off her paws into a forever home very soon. (Brandywine Valley SPCA, 600 South Street, New Castle, DE 302-516-1000, www.bvspca.org)

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June 2018

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inside Mind Training Floats Iron Karen Verna Carlson

When the Law of Attraction Doesn’t Seem to be Working Suzanne E. Eder

A Case of Raynaud’s Syndrome and Resolution with Chiropractic Care Dr. Scott Rosenthal

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Grilled Vegetable Napoleon With Goat Cheese Recipe From Chef Andrew Thorne, The Executive Chef At Home Grown Cafe

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June 2018

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June 2018

FYI HEALTHY EATS

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June 2018

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June 2018

A Case of Raynaud’s Syndrome and Resolution with Chiropractic Care

Dr. Scott E. Rosenthal

Raynaud’s Syndrome occurs when the blood vessels supplying the fingers or toes (sometimes other parts of the body) are restricted to a trickle. This leaves them cold, white or blue in tone and often numb. The cause to Raynaud’s is medically unknown, but seems to be related to an overreaction to cold temperatures or stress. This article will share one woman’s journey to a resolution of Raynaud’s Syndrome in her left foot.

corresponding nerve controlling the weak muscles (please see the article titled, “TENSEGRITY 101: Understanding the BoneMuscle Relationship” at rosenthalchiropractic.com). Next, I made gentle adjustments to the involved joints in her spine, pelvis, knee and foot (including a few toes). I had Sarah stand and made additional corrections until her system was clear.

Sarah suffered for more than a month with a painful, blue, little toe on her left foot. She first visited her primary care physician who referred her to a vascular specialist. He performed a cold immersion study by placing her feet in frigid water and then measuring the time it took for her toes to return to room temperature once removed. She failed the test and was diagnosed with Raynaud’s Syndrome. Sarah was then referred to a rheumatologist (a doctor who specializes in treating disorders of the joints, bones, and muscles). The rheumatologist would evaluate whether her Raynaud’s was caused by another underlying disease such as scleroderma or lupus. It was at this point that Sarah decided to call my office and see if chiropractic care could help.

Sarah felt an immediate change. She sat down and looked at her bare foot. The blue little toe was now a normal pink and warmer to the touch. Sarah had additional chiropractic adjustments over the next two weeks and her condition remained 90 percent improved. She is continuing to receive care and it is anticipated that there will be a full resolution in the near future.

Some of you may be thinking, “Why would a person with Raynaud’s Syndrome go to a chiropractor?” The real question is how would a vascular problem of the toes be helped by a chiropractor? The answer lies in the nervous system which tells the muscles within the blood vessel walls whether to relax or constrict. Your nervous system controls and coordinates each part of the body (including the 100,000 miles of arteries and veins carrying blood to every cell within the body). Interference to nerve function arises when the bones of the spine and/ or pelvis go out of their normal alignment (called in chiropractic a “subluxation”). Subluxations occur from the stresses of daily life or injury. If interference occurs from damaged nerves directing the blood vessels, issues with circulation may result.

It is important to mention that I was not directly treating Sarah for Raynaud’s Syndrome. One primary focus of chiropractic is removing imbalances to the spine and nervous system. By rebalancing her involved areas, Sarah’s nervous system regained its normal function and the circulation to her foot returned. In chiropractic, it is desirable to treat the person rather than just masking her symptoms. Once balance is restored, symptoms naturally resolve. Sarah’s actual problem was a damaged nerve that resulted in a loss of blood supply to her toe.

Many health conditions may result when the nervous system is disrupted by a subluxation. Chiropractors specialize in correcting subluxations with gentle adjustments, thus allowing the body to heal and function normally. Fortunately for Sarah, a unique chiropractic approach enabled her to regain her nerve function and naturally overcome Raynaud’s Syndrome.

Sarah was familiar with my practice and how chiropractic works and decided this would be her next course of action. After discussing her history, I examined the alignment and function of her bones of her spine and pelvis looking for subluxations. I also checked the joints in her feet, ankles and knees. Next, I checked her muscular system to see if weakness existed. My findings revealed a number of problems. Of particular concern to me, Sarah had significant subluxations in her lower back, sacrum (tailbone) and the small bone on the tip of her tailbone called the coccyx—all areas that influence nerve control to the legs and feet. It was then time to start making corrections. I started by using a cold laser technique to improve the weak muscles found during my examination by stimulating the parts of her spine with the www.livingwellmagazine.net

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. June 2018

PMA: THE MAGIC INGREDIENT I know you guys love to learn new workouts and recipes, but it is vital that you get into the right headspace before you move on to any of that. Anyone can follow a workout or a recipe once, but the changes need to go deeper than that for them to last. It is PMA (positive mental attitude) that will help you continue to make good food choices when the novelty of healthy eating has worn off and you’re craving a bucketload of fried chicken, or reach for the dumbbells when you’d rather veg out on the sofa in your pyjamas! WHAT IS PMA?

With a huge range of recipes and workouts that can be adapted to any ability, there is something for everyone. Learn how to fuel your fitness and maximise results with post-workout options attached to every recipe. If you’re craving a takeaway, look for the #FaisalFakeaway tag which will teach you how to create healthy versions at home or, if you’re after a vegetarian meal, check out the #MeatFreeMonday recipes scattered throughout the book. The Book: THE PMA METHOD 14 Days to a Stronger, Healthier, Happier You By Faisal Abdalla Eat, sleep, PMA, train, repeat. 50 recipes (We are sharing two recipes from the book on pages 14-15 12 workout programmes Shazam option for workouts so you can virtually train alongside Faisal at home or in the gym

PMA is a state of mind, a lifestyle, and the key to success. The best thing of all? It is absolutely free, because it’s in your head. We all have it, we don’t need to pay for it, we just need the tools to unlock it. PMA is looking for the positive in everything, it is seizing every opportunity, believing in yourself, challenging the negative voices, loving the life you’ve been given and HAVING FUN. It’s not your body that sets your limits, it’s your mind.  If your mind is constantly saying I can’t, I won’t, I shouldn’t, then thank goodness you bought this book. PMA is my mantra in life, it is like a religion to me  and I swear by it, which is why I’m known as Mr PMA.  My connection with the term began as an 11-yearold kid watching TV and eating cereal on the living room floor. It was back in 1996, when a washing powder advert starring sprinter Kriss Akabusi came onto the screen. He was trying to motivate a child before a school sack race by using Olympian Linford Christie as his inspiration. He told the kid, “If you want to perform like Linford, you’ve got to think like Linford. PMA”. Suddenly the Chariots of Fire theme tune came on in the background as the kid jumped his way to victory. At that moment I decided I wanted to be a champion and PMA was going to get me there. I was a very impressionable child and it has stayed with me ever since. The power of the mind PMA can improve your life in every aspect imaginable, but in the world of health and fitness, PMA is an absolute game changer. Every person who has ever won gold in the Olympics or broken a world record believed it was possible with enough hard work. We are a product of our thoughts – what we think, we then become. I’m not saying we could all overtake Mo Farrah on the track, but we all have our personal goals, whether it be running a marathon, lifting our own body weight or mastering a headstand. We can only achieve it if we believe we can. Even if you don’t hit your exact goal, you will be closer than if you had never even tried. For example, you may train to run a marathon in under four hours, but miss your goal on the day by a few minutes. The fact is, in having that goal in the first place you lapped every single person sat on the sofa and achieved something incredible. How many times have you been close to giving up on a run, yet somehow got to the end? Or you’ve woken up on a Monday morning and thought, “I can’t get through today” and, before you know it, it’s Tuesday? That’s not your body magically producing more energy or strength. That is the strength of your mind pulling you through. That is the power of PMA. Now, how much more could you achieve if you actively tried to harness this power?

14 day guide to reset your body and mind and get you on the path towards a stronger, happier, healthier you 12

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June 2018

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Break it down It can help you psychologically to achieve your goals  if you break them down into a series of mini-goals, then focus on these one at a time – and then celebrate each achievement. Want to eat better? Break it down – pay attention to a particular meal of the day, or master the art of meal preparation. Want to increase your core strength? Break it down – set yourself a plank challenge and add five seconds on each time. Keep going, keep pushing, and keep wanting more for yourself. Be realistic in your goals, but don’t be afraid to be ambitious. It is okay to dream big and expect great things from yourself. Celebrate the milestones I have a pose that I throw up to celebrate whenever I hit a milestone, say, finishing a race, reaching a target, or training someone who has shown real grit or improvement. It isn’t about flashing my biceps (although it’s not bad for that!), it is a symbol of strength, success, empowerment and positivity. I have been doing it since I was a kid, after seeing an old photo of Arnold Schwarzenegger pulling the same pose. I also do it when I’m at an amazing viewpoint and loving the life I’ve been given, or whenever I feel grateful and believe that moment wouldn’t have happened without PMA. For me, this pose has come to symbolize PMA and so has turned into something of a signature pose. Amazingly, it has spread through my clients and followers who send me “PMA Postcards” showing them throwing up the pose all over the world (see opposite). I’ve had them from the Great Wall of China, Everest base camp, the Acropolis in Greece, the slopes of the Alps, Bali, Thailand, St Lucia, Italy... you name it! I’ve had air stewardesses, a 70-year-old woman and even newborn babies doing the pose (with a little help from Mum!). TESTIMONIALS PMA is a life-changing state of mind. I have had cards from people who say PMA has given them the courage to leave their jobs and pursue their dreams. One guy from Florida who had never run seriously in his life entered a marathon after watching my Motivation Monday videos. Even more powerful was a message I received from a young lady who had been suicidal and said my positivity helped her turn her life around. Scattered through the book are some testimonials from my clients and online followers. I’ve seen time and time again that it’s not just me who benefits enormously from PMA. You can, too.

“When I first met Faisal I wondered, why is this dude banging on about PMA? The cynical side of me questioned whether it was just words which sounded good. But, fast-forward to just a couple of sessions later and  I was hooked. Since I have started training with Mr PMA my outlook has shifted from being bronzelevel positive to platinum status. I am 100 per cent more body confident, not only because I am physically stronger, but because he lifts you to new heights on a mental level where you believe you can achieve anything you work for.” Lynne Counsell, 39, London

Celebrity trainer and founder of PMA Fitness Faisal Abdalla can usually be found bouncing around teaching at Barry's Bootcamp, a global fitness phenomenon loved by A-list actors, footballers, supermodels and pop stars alike. Named as one of London's top personal trainers by Hip & Healthy magazine, he has an infectious energy and positive mental attitude that has earned him the title 'Mr PMA' among clients. He was also named as Askmen.com as one of the fittest men on earth, alongside the likes of Usain Bolt, Anthony Joshua, Andy Murray and Conor McGregor. Faisal also keeps busy in his role as an official master trainer for Nike. He is one of a handful in the U.K. with the prestigious title, which has led him to train huge crowds of strong women at Nike Women events across the world.

“For me, as I got older, it became harder  to motivate myself to get to the gym. Faisal has completely changed that. His positive mental attitude may be a catchphrase, but  it actually works. He is the driving force behind me pushing myself to my absolute limits. His positive energy makes such a massive difference and, what is very clear,  he genuinely does care about helping everyone achieve their very best.”

His holistic approach to fitness has gathered fans around the world and he will get you not just looking great, but feeling great, from the inside out.

Joe Heraty, 36, London

Find out more about Faisal on Instagram @faisalpmafitness, Twitter @faispmafitness or his YouTube channel PMA Fitness. www.livingwellmagazine.net

June 2018

Kitchen-sink one-pan breakfast We call this a kitchen-sink breakfast at home because we throw  in everything but the kitchen sink. (And using just one pan means less washing up!) Play around and throw in whatever breakfast ingredients you fancy – bacon, mushrooms, red pepper, salmon, chorizo, you name it. If you plan to eat the pimped-up version after a morning workout, cook your sausages and sweet potato the night before so you can knock it up quickly after training. Serves 2 1 teaspoon coconut oil 4 chicken sausages, cut into thirds 8 fine asparagus spears, woody ends snapped off ½ red onion, finely sliced 2 handfuls of kale, destalked and roughly chopped 8 cherry or baby plum tomatoes, halved 1 teaspoon garlic granules 1 teaspoon dried parsley 1 teaspoon paprika ½ teaspoon smoked paprika pinch of ground black pepper 4 eggs a little crumbled feta cheese, to garnish Tip: I love crispy kale, where it is on the cusp of burning. It gives it a nice nutty flavour. Add your kale a bit earlier if you want it extra crispy around the edges.

Heat the oil in a frying pan over medium heat. Fry the sausages until golden and cooked through, about 5 minutes, depending on the size of your sausages. Drain off any excess fat, then return the pan with the sausages to the heat. Add the asparagus and red onion and fry for a couple of minutes, stirring to prevent burning, until the onion begins to soften. Add the kale, tomatoes and  all the herbs and spices and cook for a further minute, stirring now and then. Make 4 little wells in the mixture toward the outside of the pan and crack an egg into each well. The eggs will take slightly longer than normal to cook because the pan is filled, but the whites should be cooked in about 4 minutes. Remove from the heat when the eggs are done to your liking. Place the pan on a heatproof plate and serve your breakfast straight from the pan, crumbling over some feta before you tuck in. Pimp it up post-workout Peel and thinly slice a small sweet potato and add it to the pan after draining the excess fat from the sausages. Fry for 5–7 minutes, stirring occasionally, until the sweet potato is tender, then continue with the remaining steps. #MeatfreeMonday Switch the sausages for Smoky Baked Beans (see pages 140–1) if you are vegetarian or enjoying a Meatfree Monday.

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June 2018

Prawn Taco Bowls   with Zingy Slaw These super-tasty taco bowls are great for lunch or dinner, quick to assemble and need barely any cooking time. I’ve gone for prawns here but you can use beef, veggies, tofu or chicken instead, and salad ingredients of your choice. I’ve provided a spice blend recipe that makes more than you need, but it keeps well in an airtight container, so you can use it each time you fancy this dish. Serves 4 For the spice blend: 8 teaspoons garlic granules 6 teaspoons ground coriander 8 teaspoons paprika 8 teaspoons ground cumin 4 teaspoons dried coriander 4 teaspoons cayenne pepper 4 pinches of chilli flakes 4 small pinches of salt 4 pinches of pepper

First, make the spice blend. Put all the ingredients into an empty jar, screw  on the lid and give the jar a good shake. Put the prawns into a bowl and put the peppers into another bowl. Add  1½ tablespoons spice blend to the prawns and 1½ tablespoons, along with  a splash of olive oil, to the peppers. Mix to ensure everything is well coated. Cover and leave to marinate for about 20 minutes if you have time. While your taco mix is marinating, put all the ingredients for the slaw, except the shredded cabbage, into a blender and whiz them up until smooth. Set aside. Fry the peppers in a frying pan over medium heat for 3–5 minutes, until they begin to soften, then add the prawns and cook for about 2 minutes, until the prawns are cooked. Stir the lime juice into the hot pan. Mix your shredded cabbage into the slaw mixture just before serving. Divide the tomatoes, avocado, onion and lettuce between 4 bowls, then divide your pepperand-prawn mixture as well. Top each bowl with 1 tablespoon Greek yogurt, some chopped chives and a good handful of zingy slaw and garnish with a lime wedge for squeezing over. Pimp it up post-workout Cook 30–40g (1–1½oz) brown rice per person. Rinse and drain a 400g (14oz) can of black beans. Heat up the beans in a saucepan over medium–low heat  for 3–4 minutes, until they are warmed through but not mushy. Share the rice  and beans between the 4 bowls. #MeatfreeMonday Substitute 400g (14oz) tofu, cut into strips, for the prawns.

For the taco bowl: 400g (14oz) raw peeled and deveined king prawns 2 mixed peppers of your colour choice, sliced 3 tablespoons spice blend  (see above) glug of olive oil juice of ½ lime 3 tomatoes, chopped 2 avocados, sliced ½ red onion, sliced 4 Chinese lettuce leaves For the zingy slaw: 2 tablespoons chopped fresh coriander, plus extra  to garnish 5 spring onions 2 garlic cloves ½ teaspoon ground cumin zest and juice of 1 lime glug of extra virgin olive oil ½ white or red cabbage, shredded To garnish: 4 tablespoons Greek yogurt handful of chopped chives lime wedges www.livingwellmagazine.net

June 2018

LWM TRENDS

Superlight Nuyarn Merino Pocket T

GIFT FOR DAD Visit the website listed with each item for more information on each of these gift ideas and where to purchase them locally or online.

Merino wool is one of the most functional fibers in the world. NuYarn® technology improves its performance, comfort, and durability to a level that makes it wearable for almost any activity. The NuYarn® Pocket T democratizes the finest fiber we’ve ever used into a versatile piece that will find four-season use in any outdoorsman’s wardrobe. trewgear.com

Highland Park Full Volume FULL VOLUME was created using 100% ex-bourbon casks rather than our traditional sherry-seasoned ones. During 1999, a combination of 481 casks – 200 litre barrels and 250 litre hogsheads – were filled at strengths of between 63.6% and 63.7%. The whisky was filtered at just over 4oC and delivers flavours of creamy vanilla and sweet citrus fruits from the bourbon casks, balanced by Highland Park’s characteristic aromatic smokiness. www.highlandparkwhisky.com Masterclasses from world authorities on food, style, work, sport, travel and more. From The Magazine Synonymous With Looking Sharp And Living Smart Comes The Definitive Handbook Of Skills For The Modern Man. GQ How To Win At Life by Charlie Burton

Monthly Grill Masters Club Grilling goodies sent to your door 4 items per box Items include: rubs, spices, sauces, wood chips, grilling accessories, and more from all over the world You will also receive grilling, BBQ, and smoking recipes and tips. www.cratejoy.com

Sparkling Rosé Kit All you need is this kit, a few empty champagne bottles, and a little patience. Included is everything you need to make 5 bottles of sparkling rosé in this kit, even corks. The steps to making bottles of bubbly rosé is delightfully easy, and you'll be popping bottles in just six weeks. All of the equipment is reusable, so all you need for your next round of bubbles is a fresh batch of ingredients. brooklynbrewshop.com

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June 2018

Ali on Ali Why He Said What He Said When He Said It By Hana Ali with Danny Peary Muhammad Ali was a champion, a poet, a prophet. Sports Illustrated called him “the greatest athlete of the twentieth century.”

HÅG Capisco 8127 is delivered with a seat, back and headrest. The chair has a shorter seat that is rounded at the front.

Riva Festival-Riva’s Wand series that delivers Stereophonic Sound for an unrivaled audio experience and modern lifestyle compliment. Perfect for music enthusiasts longing for a live audio experience in the larger spaces of any environment filling it with 106dB of audio as close to live as it gets.

Riva Festival also works with your Google Assistant, offering hands free voice control. Simply tell your Google Assistant to play your favorite music on your Riva Wand speaker or preset group of speakers and enjoy! Remotely voice control your Riva Wand speakers from anywhere in the house through the Google Assistant app on your Android or iOS device. Riva Festival lets you play all of your favorite audio hassle free, from any source and anywhere you want. No Wi-Fi required! Enjoy more freedom with the most connectivity options including Wi-Fi, DLNA, AirPlay® and Bluetooth®. rivaaudio.com

Riva Arena Compact Multi-Room “+” Speaker Best-in-class connectivity options. Unlimited streaming options. Patented Trillium™ audio technology for Stereophonic Sound in each speaker.Voice Control with The Google Assistant. Supports High Resolution audio.Optional 20 hour battery. Charge Out port for charging devices 50 watts of power.

Red Copper 5 Minute Chef Non-stick cooker that can cook your meal in 5 minutes or less. No additional butter or oil is needed. Amazon.com www.livingwellmagazine.net

June 2018

This enables more active seating in both raised and lowered positions. It is well suited to sitting cross-legged or in a perched position, which is unique for this chair.

It works best at normal or moderately raised desk heights. The seat height, seat depth and back height of the chair are adjustable. Tilt resistance is adjustable and lockable. www.haginc.com

Apple Watch Nike+ GPS, 38mm Space Gray Aluminum Case with Anthracite/Black Nike Sport Band Features like built-in GPS and altimeter, designed so you can pair your watch wirelessly with compatible gym equipment. Automatically sync your playlists for more motivation and you can even take it for a swim. Apple Store Christiana Mall (Tax Free) 17

DOES WHAT I EAT MAKE MY ACNE WORSE? Liz Abel, LDN, CNS, MS, MA

If you or your teenager suffers from acne, I invite you to learn which foods will make acne symptoms worse, and which foods may make it better.

Vitamin E and Selenium are beneficial, and most people’s diets are deficient! Add in foods like spinach, brazil nuts, cremini mushrooms, almonds and avocados for nutritional impact.

Simply stated, one of my philosophies is to “add in to crowd out,” so before we get into the list of “don’ts”, let’s tackle the “dos”:

Zinc is another incredibly important mineral. Low zinc status can show up as white spots on nails or frequent colds. Teenage boys need slightly more zinc than teenage girls. Increase your daily focus on zinc-rich foods, such as cashews, baked beans, pork chops, oatmeal

Consume 5 – 10 servings of veggies every day. Given the average American consumes just a couple of vegetables servings every day, think of this as a great opportunity to make improvements. There are lots of ways (aside from eating salads) to increase veggie consumption: smoothies, veggie noodles, and vegetable soups. One serving is 1/2 cup cooked or 1 cup raw. Think of your favorite veggies (you might have to try some new ones) and figure out if you can add it to breakfast or double up at dinner. Eat more fish, specifically cold-water fatty fishes, like Alaskan salmon, at least two times a week. Turmeric is an anti-inflammatory antioxidant and may be helpful in reducing acne. Make a turmeric latte or cook with this powerhouse root. 18

Vitamin D – the sunshine vitamin – is incredibly important, yet most of us don’t get enough. Get your levels tested and supplement accordingly. Vitamin A has been shown to reduce acne. It’s best not to supplement vitamin A (unless under the care of a qualified health provider), so just increase your daily consumption of orange whole foods, such as sweet potatoes, carrots, bell peppers, cantaloupe, as well as dark green foods. Green tea is also considered helpful in fighting acne; however, be careful because green tea contains caffeine. Teenagers should avoid caffeine, and adults should limit their consumption

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Berries and cherries contain the phytochemical resveratrol. Science is still pending if supplementation with this can reduce acne, so for now, just continue to eat berries and cherries for their overall high count in minerals and vitamins. Now that you’ve added in, here’s what can start to minimize: Salt triggers acne; season food with lemon juice, vinegars, fresh herbs. B12 supplementation, which is important for vegans, can make acne worse for some individuals. B12 is often believed to be an energy vitamin, so people tend to take in excess. Get a blood test done to assess your current level of B12 vitamin. Refined carbohydrates are quick, easy, cheap and void of fiber. These high-glycemic, refined carbohydrates (think bread, crackers, cookies, cereal) worsen acne. Period. Sugar is the same problem as refined carbohydrates. It’s highglycemic and worsens acne. Trans-fat makes acne worse. Trans-fat is made in a lab and is found mostly in processed snack foods. How inconvenient. Saturated fat, while not always bad in small amounts, wreaks havoc on your face in large amounts. Think ice cream, peanut butter, coconut oil, butter. Too much of a delicious thing leads to more acne. The majority of research says dairy products aggravate acne, though you can find an occasional study that says it’s okay. Some research suggests pasteurized milk is bad. Some research says yogurt is good. Lately, research says only skim milk is bad. Is your head spinning? What to do: remove all dairy for three weeks. If acne improves, then dairy is a culprit (but it may not be the only one). If complete elimination isn’t possible, then try reducing consumption by at least half. And ensure dairy products are from animals free of growth hormones. And definitely skip the whey shakes. I strongly suggest that acne is also linked to gut health. Come visit us for a comprehensive gut assessment. You don’t have to live with acne for the rest of your life!

Liz Abel, LDN, CNS, MS, MA, is a Licensed Integrative Nutritionist at the First State Health & Wellness Integrative Health Center. She leads a dynamic, team-based Functional Nutrition program that encompasses food, lifestyle, lab testing, natural supplementation, mindfulness and movement to support your health and well-being. Integrated with First State’s 6 chiropractic offices, the program offers access to Delaware’s premiere experts in holistic health. Are you ready to create your custom plan and harness sustainable results? Call 302.384.7104, e-mail Wellness@FirstStateHealth.com or visit FirstStateHealth.com/Nutrition to schedule your comprehensive Functional Nutrition consultation today. www.livingwellmagazine.net

June 2018

Summer Date Inspirations with Dianna Palimere One of the most common issues I come across in my work with couples is a lack of quality time together. In today’s world, it’s easy to get caught up in everything that has to get done at work and at home: long hours at work; home maintenance; running errands; shuttling kids or loved ones from place to place…endless “to-do” lists. Too frequently, I hear couples say that their quality time happens at the end of a long day, when they’re able to just collapse on the couch together and watch television for an hour, before exhaustion sets in and they head to bed for the night. It’s not hard to imagine why they feel like they’re “losing the spark” they once had at the beginning of their relationship. If couples aren’t mindful, it’s easy to get lost in all of life’s responsibilities, take the relationship for granted and allow their relationship to fall to the bottom of their list of priorities. In order to maintain closeness and connection in a relationship, time for each other needs to be prioritized. Depending on age, finances, children, and other circumstances, the frequency of quality time may vary. The good news is that quality outweighs quantity when it comes to creating time for a “date night.” If you’re able to prioritize time together for a date once per week, that’s fantastic. Set aside some time to look at your schedules and look for ways that you can create space for a regular date night—whether that’s once per week or once per month. After you’ve blocked off the time in your schedules, make plans for how that time will be spent. I’ve found it to be helpful for each partner to make a list of ten date ideas—without any input from their partner. After both have completed their date idea lists, the lists are shared with the other. Alternating “turns” as the date planner, they will choose an idea off of the other person’s list, when it is their turn to plan the date (this 20

ensures that the date they’re planning will definitely be something that the other person will enjoy). For some couples, it’s more comfortable or natural for one person to be the “planner;” however, they will still use the lists and alternate between them in their planning. As the days get longer and warmer, the summertime offers a wide variety of date activities to choose from. To help get you started, I’ve compiled a list of ideas for inspiration. Outdoor Concerts and/or Festivals Botanical Gardens and Arboretums Kayaking and/or White Water Rafting Berry Picking at a local farm Wine Tasting Indoor Rock Climbing A picnic at a local park or on the beach Stargazing Take a sailing lesson together See a show at a comedy club Art Gallery Dance Lessons Paint and Wine class Antique shopping

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Poetry Reading

If you’re considering a visit to all three, it’s approximately a 20 minute drive from Harvest Ridge to Pizzadili and 38 minutes from there to Naussau Valley. If you’re able to make it an overnight trip, consider making it a bit more adventurous by staying the night at the Lazy L Bed & Breakfast Resort, just 2.5 miles from Naussau Valley Vinyards… and they have a heated pool and a hot tub.

Take an improve comedy lesson together Burlesque show Karaoke Beer Garden (Biergarten)

Go Ape Treetop Adventure Course

Indoor “sky” diving

Bear, DE (with 16 different locations across the country) What’s better than an obstacle course? A treetop obstacle course with swings, obstacles, ziplines, and swinging bridges. $58 per person.

Treetop obstacle course and/or ziplines Cooking class Take a surf lesson together

Afterwards, you may want to stop by Midnight Oil Brewing Company (The Sundown Saison beer is perfect for a warm summer day) or Lewinsky’s on Clinton for karaoke and live music.

Outdoors Farmers Market

Cooking Class

Camping

Still need a bit more help to get started? No problem. Below are a few easy-to-plan date ideas, with local suggestions. Turn off your phones and have fun! J Berry Picking Date Take a trip with your date to a local fruit farm and pick your own berries together. Here are a few local options: Hockessin- Berry Good Farm Frankford- Kingsley Orchards Rehoboth Beach- Lewes Magee Farms

COOK- Philadelphia, PA: Cooking classes offered multiple times a week with different themes each week. Tickets need to be purchased in advance. NOTE: They often are sold out a month or more in advance. Classes for July will go on sale starting June 5th, and prices range $110-$175 per person. Vetri Cucina- Philadelphia, PA: Italian cooking classes complete with house wine and beer. Chef ’s Haven- Hockessin, DE: They offer a wide variety of classes; cuisines include: French, Mediterranean, Italian, Japanese, Thai and Latin. Prices range $60 - $75 per person.

Delaware County, PA- Linvilla Orchards

12 Dates of summer

After you’ve had fun at the farm, take the berries home and make a dessert together using the fresh berries.

If you want to experience some of the most unique and popular places in Wilmington and the Brandywine Valley, consider purchasing the Brandywine Treasure Trail Passport. The passport includes one-timeeach admissions to: Brandywine River Museum of Art, Delaware Art Museum, Delaware History Museum, Delaware Museum of Natural History, Hagley Museum, Longwood Gardens, Mt. Cuba Center, Nemours Estate, Read House & Gardens, Rockwood Museum and Park, The Delaware Contemporary, and Winterthur Museum, Garden & Library. The Brandywine Treasure Trail Passport is valid May 28, 2018 through September 3, 2018. Restrictions may apply, please visit their website for more details. Passport cost is $45 for an individual and $95 for a family (2 adults and 3 children).

Whitewater rafting Lehigh River Gorge- Jim Thorpe, PA: They offer various packages including: rafting, biking, paintball and hiking. The “Big Night Out” package includes a sunset raft trip, riverside taco dinner, and a twilight bike ride. Finish the night off around a roaring bonfire! (see poconowhitewater.com for details). Botanical Gardens and Arboretums Spend the day walking around some of the most beautiful gardens and manicured landscapes in the region. Longwood Gardens-Kennett Square, PA Chanticleer Garden- Wayne, PA

Sexual Health and Healing with Dianna Palimere, PhD, LCSW

Grounds for Sculpture- Trenton, NJ Bartram’s Garden- West Philadelphia, PA Plan ahead and make reservations at the restaurant located on the grounds (if applicable) or an outdoor picnic with food purchased in their café. Wine Tasting Pick a day where the sun is shining and the birds are chirping and head out for a wine tasting adventure! Harvest Ridge Winery- Marydel, DE Pizzadili Vineyard & Winery- Felton, DE Nassau Valley Vineyards- Lewes, DE

Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker. She has been working in the field of mental health for the past 16 years, dedicating the past 13 years to specializing in clinical sexuality. She holds a Bachelors degree in Psychology, a Masters degree in Social Work, a Masters degree in Human Sexuality Education, and a PhD in Clinical Human Sexuality. Utilizing a holistic approach to therapy, she incorporates a variety of clinical interventions in her work with individuals, couples, and families. She is devoted to helping people achieve sexual health and healing through her work as a psychotherapist in her private practice in Pike Creek, DE; as well as in her work with local nonprofit organizations. To learn more about her or to schedule an appointment, visit her website: www.SexTherapyInDelaware.com Join her on Facebook, keywords: Sex Therapy in Delaware.

www.livingwellmagazine.net

June 2018

Reduce, Eliminate Static

Mind Training Floats Iron

Mind training or meditation reduces and eventually eliminates small mind static. Another way of understanding Big Mind is to think that the sun is always shining out there at the center, even when clouds (small mind static) obscure it from sight or our planet turns away into night. (By the way, utilizing solar power to generate electricity is another example of Big Mind perspective and perspicacity.)

Karen Verna Carlson

Equal Availability History documents religious miracles and scientific discoveries by people of vastly diverse ages, states of health, and socioeconomic backgrounds. Yogis demonstrate levitation. All have elevated [ J] their understanding of universal laws, their use of Big Mind to a higher level than boat builders. Big Mind is available equally to everyone. Just like sun, air, musical notes, and numbers, Big Mind cannot be monopolized or used up. All these can be utilized by anyone and everyone. A singer breathes diaphragmatically and manipulates air flow (available to everyone) for an aria because she uses laws or principles (Big Mind) to advantage. Voice training is a specific form of small mind training, as are many vocations. Meditation, however, is mind training with consequences on a much grander scale. We train our small mind to settle calmly and listen to Big Mind. Create a Clearer Connection

Drop a piece of iron into a pond. It sinks. Make an iron boat. It floats. The substance iron has the same properties in each case. A narrow, limited mindset doesn’t conceive a floating iron boat. Mind training broadens and deepens perspective, enhances perspicacity by opening small mind to Big Mind. Ideas Become Reality Every thing starts out as an idea. The clothes I’m wearing, the home I live in, our democratic form of government, money as a medium of exchange, religions were once mere ideas. Small mind modifies existing ideas. Big Mind is the source of new ones. Small mind plants seeds, which contain Big Mind intelligence called entelechy—what exists in every acorn as a potential oak tree. Big Mind is also in the soil, sun and water that germinate and grow seeds. Generally speaking, a clear communication between small mind and Big Mind morphs dreams into reality—acorns into oaks, iron into boats. Static Disrupts Creation The manifestation process of any idea can be disrupted by doubts and limitations, apparent obstacles originating from small mind. I understand this better because of recent interference on my telephone land line. Old cables here don’t function well or at all sometimes during rainy spells. Static crackling interfered with the digital transmission of numbers I tapped, connecting me with wrong numbers. I made no mistake, but the static apparently prevented the proper registration of the phone number I was calling. Each attempt lead to a different wrong number. Wow. That’s what happens when my aspirations clearly thought out don’t show up in physical worldly form. There’s static on the line to Big Mind where dreams are turned into reality. 22

So, quieting or removing the static or clouds that interfere with accessing Big Mind is the work we are all doing, whether we’re conscious of it or not. We’ve all encountered people who seem naturally connected to Big Mind, who exude an authentic joie de vivre, élan vital; people who emanate wisdom, kindness, beauty, generosity despite possibly contrasting physical circumstances. Just as an acorn naturally contains the mechanisms and substances placed there by Big Mind to become an oak tree, these folks seem to have an innately clearer connection to Big Mind, a beneficent proactive presence. For the rest of us mind training helps open and strengthen our Big Mind connection, grows our entelechy so to speak, resulting in richer quality of life than the 51% often settled for. Welcome the Present Observe yourself breathing. Use a fly on the wall perspective. After a few breaths give full attention to your actual experience of breathing. Feel air entering nostrils. Is the air warm or cool? Moist or dry? Does the temperature and moisture feel different in the air you exhale? How do your nostrils feel when air enters as compared to when air leaves? What movement occurs in your chest? Where exactly is that movement? Do your shoulders move? Ribs? What happens to your waistline? What happens below your waistline in your abdomen? Experiment with bigger, fuller breaths, answering those queries. Try breaths that further expand your abdomen, as well as ones that generate greater chest activity. This practice brings you more into this present moment. That’s the first step towards connecting more consciously with Big Mind. Present moment is where Big Mind lives. Types of Static Only small mind attempts to foresee the future or resurrect the past. Worries and regrets are some aspects of the static we want to reduce in order to better connect to Big Mind. Beliefs and biases, especially the unconscious or subconscious ones, prevent clear connection. Mental

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June 2018

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reactivity like resentment, sadness, self doubt or any other fearful state generates static. These often compromise full immersion in presence when they go beyond an appropriate natural human life expression. Unhealthy reactivity softens over time with meditation practice. The main thing is to develop skills that foster present moment awareness in order to commune with Big Mind. Present Moment Ambiance Immediate environmental elements that can help foster a better present moment ambiance for opening more to Big Mind would include a safe place, comfortable open posture seated erect but not rigid on a chair or bench, or seated yogi style with your butt on a floor pillow. Avoid bright glaring light by closing eyes or wearing sunglasses or a sleep mask. A friend of mine who bus-commutes 45 minutes feels quite comfortable meditating with eyelids 75% lowered as though looking at the floor or seatback, without really focusing. For 15 – 20 minutes give your full uninterrupted attention to your breathing. Soothe Thinking Mental activity may escalate at first. Soothe obsessive thinking by giving your small mind a task to focus on. I recommend reciting the mental sentence, “I am breathing in” or “I breathe in” during each inhale, and a long sustained mental “one” exhaling, then repeat with “two” during your next exhale, continuing to four. Then start another set, “I’m breathing in,” exhaling with “four” sounding long and slow in your mind, and repeat descending numbers until you reach “one.” Start the next set with “one” on the exhale, back up to four, then another four down to one. Whatever thoughts try to interject themselves just ignore them. Release them like you’d let go of a string to a helium balloon. Gently

reengage your breath process. If you forget which number you’re on, just start again with “one.” No arguments or self recrimination, just calmly resume. Remedy for Hyperactivity If your mind is really hyperactive, try reciting the numbers as a staccato string filling the span of each exhale. I am breathing in. One, one, one, one, one, one, one. I am breathing in. Two, two, two, two, two, two, two. The idea is to cram a single simple thought into that space, leaving no room for any others. This is mind training boot camp, but it’s only temporary and gentleness is an additional important component. Your mind will learn obedience, and, like a lovingly well-trained dog, it and you will be much, much happier in the long run. Need I emphasize lovingly? The boot camp image needs that adverb in boldface caps. A context of love is a natural state of Big Mind for all of us to enjoy when we’ve got a clearer connection. 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

S A L E S G A L L E RY

NOW OPEN! WILMINGTON’S NEWEST SENIOR LIVING COMMUNITY! Opening in Summer 2018, HarborChase of Wilmington will feature both independent catered living with assistance available as needed and memory care. We proudly offer the personalized level of care and support you need, along with the ideal retirement lifestyle you have always wanted. Here, you’ll happily discover a seamless combination of timeless elegance and modern conveniences.

HarborChase of Wilmington offers:

• Menus created by award-winning Chef • Stimulating activities and social events daily • Exciting Life Enrichment program • World class hospitality program

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2004 Shipley Rd. | Wilmington, DE 19803 www.HarborChase.com

ALF# Pending

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June 2018

When the Law of Attraction Doesn’t Seem to be Working Suzanne Eder

Several years ago I hired an experienced and highly talented woman to help me create potent marketing materials for my business. I was excited to have been referred to her by someone I greatly trust and respect. Although I had some wobbly-in-the-knees trepidation about investing the amount of money she required, I felt hopeful that, finally, I had found the marketing support I was looking for. But much to my disappointment, I hadn’t. Working with her never felt quite right, and the writing assignments she coached me through didn’t help me generate the kind of warm, intelligent, catalytic and welcoming message I so strongly wanted to convey. I ended our working relationship one session shy of the total number of sessions I’d committed to, with a digital folder full of written material that was anything but potent. Before I go further, let me be crystal clear that I still have tremendous respect for this woman and her work, and I know she has helped many entrepreneurs generate the kind of marketing materials that make their hearts sing and their businesses expand. 24

So why didn’t I have that kind of experience? Naturally I wanted to find out. After all, I had gone into it from a very high-vibration place – which I recognized because of how good I was feeling - and knowing what I do about energy and the Law of Attraction, I had expected a high-vibration experience and result. Yet that’s not what happened. It took me a bit of reflection – combined with a clear intention for deeper self-awareness – to understand what did happen. And what I discovered was tremendously helpful not only for me, but for my ability to help my clients. Here’s what I learned. If you’re a regular reader of this column, you’re no doubt familiar with the word “pasteover,” a term I coined to describe the tendency many people have to paste over their negative thoughts with positive ones. It’s the reason affirmations often get a bad rap, because if they’re not used with an understanding of energy dynamics and the role our emotions play in helping us sort out where we are vibrationally, they are nothing more than hollow phrases that cover up what we’re really thinking.

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And guess what? Not only can thoughts be used to paste over other thoughts, so can emotions paste over other emotions. Or more accurately, the thoughts we’re using as pasteovers can, if we have enough willpower behind them, generate emotions that muffle or hide what we’re really feeling. When I got very quiet and allowed myself to go deeply within to recall the nuances of how I’d actually felt at the time I decided to engage that woman as a marketing mentor, I realized that my excitement was generated by a thought something like this: Thank God I’ve found someone who can save me! And any thought of needing to be saved could only have arisen from a strong sense of inadequacy, which I certainly had with respect to my marketing abilities in particular and with respect to myself in general. My excitement had pasted over my long-standing feelings of unworthiness. I had assumed the excitement was an indicator that working with this woman was a good fit for me, but it was really an indicator of how hard I was trying to convince myself I was going to be okay. I chose the words “long-standing” very intentionally, because I don’t want to convey a false impression that those thoughts and feelings of inadequacy were deeply buried and I had to dig for them. But nor was I consciously thinking every day, “I am not good enough.” Yet that vibration was very present and active within me. That’s because I’d harbored thoughts of inadequacy for a long time, and so they had developed self-sustaining momentum. They were always there, even if I wasn’t always thinking about them. Here’s a good analogy. Let’s say you’re a mother with three children and you also work outside the home. You love your job and focus completely on it while you’re there. You’re not thinking all day long at work, “I’m a mother!” But if an opportunity came to you that conflicted with your priorities as a mother, your thoughts about being a mother would be immediately activated.

quiet enough, to sense everything there is to be sensed before making decisions, so that we’re not moving forward with a mixed vibration that will generate mixed results. This doesn’t have to take a lot of time, and it doesn’t even require a deep dive. Remember, false beliefs that are strong enough to impact our manifested experience are right there on the surface. We’ve just conditioned ourselves to ignore them. That’s why ever-deepening self-awareness is crucial to the creation of an authentic, and authentically fulfilling, life. As we become aware of the more subtle nuances of how we’re feeling, we recognize the unique ways our inner guidance speaks to us through intuition and emotion. I recognized that, for me, excitement alone is not an indicator of a good choice. If there isn’t an inner core of peacefulness, of confidence and “rightness” for me, then the excitement is probably coming from that old belief that I need to be fixed or saved, or some other equally false belief. I also realized that slowing down before making decisions to sense all of our feelings, and the beliefs giving rise to them, is a real act of Self-Love. It reinforces the understanding that we matter and that we are worthy of our own loving attention. And of course, only Love can dissolve the beliefs we hold about ourselves that are painful. Only Love vibrates in a way that allows the Law of Attraction to bring loving, joy-filled experiences into our lives. So if the Law of Attraction doesn’t seem to be working for you in the way you’d like, slow down just a little. Ask, “What are the false, painful beliefs I might be holding about myself? Where do I try too hard to convince myself that something is right for me? How might I love myself more, right now?” Don’t dig for answers or force them; just let them arise into your conscious awareness as you breathe gently, heart open. Your answers will come in perfect time. Trust that you’ll recognize them.

In my experience with hiring the marketing expert, feelings of notenough-ness were activated at the very prospect of marketing my work, yet I pasted over them with my fabricated excitement at working with someone I hoped could help me overcome my flaws. And as I’ve said countless times, to myself and others, we cannot experience genuine success and fulfillment when we start from a premise of believing we are flawed. The very act of doing something to “fix” ourselves reinforces the belief that we need to be fixed, so it’s held in place rather than dissolved. It wouldn’t have mattered if I had been working with the best-known and most successful marketing expert in the world. I could only have evoked from that person - and from myself - words, suggestions and actions that would have reinforced my beliefs in my inadequacy, as it did with the woman I’d hired. The Law of Attraction had worked flawlessly, as of course it must. As I reflected on that particular experience and others like it, I appreciated anew how essential it is that we slow down enough, and get www.livingwellmagazine.net

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. June 2018

The Daily Nightly Grind Have you ever broken a tooth? Are your teeth looking flat? Are they sensitive? Are your gums receding? If the answer to any of these questions is yes, then you might suffer from a dental problem related to bruxism (the fancy word for clenching or grinding your teeth). Most people clench or grind their teeth, even though many have no clue that they do. That’s because bruxism tends to happen a lot at night, when we’re asleep. Grinding is pretty terrible. It can cause cracks to form in your teeth, which can make them sensitive. It can even cause parts of your teeth to break off or split in half. Grinding is one of the reasons our teeth shift and our gums can recede. It’s the culprit behind many a headache. Plus it can lead to periodontal disease. Despite popular belief, bruxism is not only caused by stress — although that certainly plays a role. It can also be related to crowded teeth, use of certain medications, and smoking. What most patients (and some dentists!) don’t realize is that bruxism can be a sign of something worse.

Your body has a natural response to this airway collapse, which is to contract the muscles of the head, face, and neck in an attempt to open the airway. This moves your jaw around and pulls the tongue off the back of your throat, thus allowing your airway to expand. Unfortunately, this process can take a toll on your teeth. The muscles of your face can generate a lot of force. The masseter muscle is one the strongest muscles in your body, generating up to 200lbs of biting force. When teeth get in the way of all that pressure, they don’t stand a chance. Many dentists recognize the signs and symptoms of bruxism. They can manage the clenching and grinding to help prevent damage to the teeth, muscles, and joints. However, your dentist may be doing a disservice to you if they fail to address the cause of your bruxism. This is where an American Academy of Dental Sleep Medicine dentist can help. A qualified dentist can recognize how SRBDs play a role in bruxism. One of the best ways to treat both SRBDs and bruxism is with a dental appliance. Not only does it help keep your airway open at night, it protects your teeth from grinding against each other. If we can help a patient breathe better at night, then we can help manage their grinding, too.

For the most part, sleep related breathing disorders (SRBD) and sleep bruxism go hand in hand. Here’s why. SRBDs like obstructive sleep apnea (OSA) and upper airway resistance syndrome (UARS) occur when there’s a complete or partial blockage of your airway, which makes it difficult to breathe at night. Usually the tongue is covering the back of the throat, or the sides of the airway have collapsed in on each other.

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.

WITHOUT A DENTAL APPLIANCE

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WITH A DENTAL APPLIANCE

June 2018

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

I have had hip pain for as longtime and I am scheduled for a hip replacement. I have accommodated by walking really funny and waddling. Do I have special considerations because I walked so awkwardly for so long?

Quite often the longer someone has a problem, the longer it may take for them to recover fully from surgery. The reason is the compensations and habits integrated deeply in neuro-pathways, and the nervous system. The nerves loop from the joint to the brain, make the orthopedics, the bones and muscles work. Without proper input and feedback from the joints to the brain directly from the balloon like capsule surrounding the joint and the neurology within this fluid filled structure, the muscles would not fire and respond properly. When I hear a history from a person with your symptoms right away I think myofascial release. Lengthen short muscles and breaking up trigger points so that joint mobilization which directly affects the joint capsule, can be more effective. This progresses and prepares for proprioceptive neuromuscular facilitation an exercise that directly affects and works with the nervous system to restore pathways of normal movement patterns. Reinforcing these new abilities to get into normal ranges of motion the rest of the trunk muscles and back and spinal muscles need input assessment and correction whether lengthening; releasing or stretching or shortening; strengthening. Feldenkrais technique as well as Alexander technique which are both really helpful with postural correction, breathing trunk control and gait. Applying these techniques to proper transitioning from sitting to standing or partial to non weight bearing and correct and safe ways to transition from one position to the other with much care of the spine. Very precise ways of using a cane or walker or doing daily activities with body mechanic considerations are all important. You will have to go one step further. Part of your recovery

Environmental and Health Impacts of

Paper Receipts and the Chemicals in Them

is an awareness of when you are acting like and moving like you used to. The way you dress, the way you get off the floor, the way you tie your shoes, do the dishes, pick the garden. You will need to rewire the way you do these things natural to you and releasing the compensations that no longer serve or are appropriate. We are ever evolving. Make this a journey where you get to know your body. Restorative Yoga is helpful once you get the OK from your doctor to return to full function.

I am in a new job that is more social at the office around donuts and coffee break. The hours are longer and I have become more sedentary. The lack of exercise and diet are taking a toll.I find that I am very tight, sore and fatigued. I would like to get healthy again but feel a class or a trainer would not be the best thing yet. How can I get back safely?

Once you understand how important what you eat on the cellular level is, and you are committed to improving that relationship within your body between your body and mind you will than have to change your relationship with food, work and social. You can actually get to a place where you can socialize and it not be about the food. Getting back to unprocessed and nutrient rich choices. It never hurts to have the body aligned, to be taught how to breath, stand walk and move with joint efficiency and full ROM . This may require some sessions that should progress over time to Gentle Yoga, low impact Zumba, hiking, swimming or what ever activities float your boat and allows connection and socialization. .

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.

10 million trees 1 billion gallons of water And that’s just for one year in the United States alone Thermal paper receipts contain BPA, an endocrine disruptor.  This chemical can seep out of products and into our bodies through skin contact. BPA resembles the hormones our bodies produce, and can result in developmental, reproductive and neurological problems, according to The New York Times. When people hold receipts after sanitizing their hands, they get a rapid spike of BPA in their bloodstream - which could have negative health effects.

According to The Huffington Post, producing paper receipts takes:

Cashiers who experience heavy contact with receipts are at risk, as are people who choose to obtain a printed receipt for every transaction they make each day. Printed receipts can’t be recycled because they are printed on chemically treated thermal paper, which poses another largely overlooked threat.

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June 2018

SUMMERY SPELT SALAD with roasted cauliflower & grapes 28

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June 2018

SUMMERY SPELT SALAD with roasted cauliflower & grapes SERVES 4 I don’t use spelt enough. However, each time I make this dish I’m reminded how much I adore this wonderful grain. If you have never roasted grapes before, you’ll be surprised at how magnificent they are all blistered and bruised and bursting with flavour. I really should do it more often. 200g spelt grains, soaked overnight and rinsed ½ large cucumber, cut into ribbons 2 tablespoons cider vinegar 1 tablespoon agave nectar ½ teaspoon sea salt flakes small bunch of dill, finely chopped, plus extra torn fronds to serve handful of pomegranate seeds, to garnish

Cook Share Eat Vegan Delicious plant-based recipes for Everyone by Áine Carlin

Roasted cauliflower & grapes 1 small head of cauliflower, broken into florets 1 tablespoon olive oil 1 heaped teaspoon za’atar (or dried thyme) 50g seedless black grapes

Discover delicious plant-based recipes that everyone will love, with this latest book from the UK’s bestselling vegan author, Áine Carlin. Discover vegan cuisine with simple recipes that everyone will enjoy, from the author of the bestselling Keep It Vegan. Delicious Plant-Based Recipes That Everyone Will Love, With This Latest Book From The Uk's Bestselling Vegan Author, Áine Carlin. With an emphasis on great flavours and fresh, seasonal dishes that don't rely on substitutes or hard-to-source ingredients, Áine's style of cooking will appeal to everyone, from vegancooking enthusiasts to those simply wanting to dabble now and then. In Cook Share Eat Vegan, Áine has created the ultimate vegan bible, with more than 125 recipes that prove there's a place for plant-based food at every table. Delight your friends with Crispy Cinnamon Potato Tacos, enjoy a warming bowl of Turmeric & Sweet Potato Soup, or indulge in a delicious Vanilla Panna Cotta. Discover recipes for every occasion and for all times of year - that just happen to be vegan. 'Finding the balance between health and indulgence, this book has a little bit of everything, from full-on comfort food to zen-inducing bowls to nourish from within. Discover the beauty of plant-based food and leave your preconceived notions at the door - it's time to cook, eat, smile (repeat)' - Áine Carlin

Image of Summery Spelt Salad with roasted cauliflower & grapes on previous page. Reprinted with permission from Mitchell Beazley, a division of Octopus Publishing Group Ltd Photo credit: Danielle Wood.

Dressing 75g sunflower 150–175ml water 1 teaspoon Dijon mustard juice of ½ lemon ½ tablespoon pomegranate molasses ½ tablespoon agave nectar or maple syrup sea salt flakes and black pepper 1. Add the spelt grains to a large saucepan and pour over 750ml water. Cover and bring to the boil, then reduce the heat to a simmer and cook for 1–1¼ hours, or until all the liquid has been absorbed. Remove from the heat and leave to steam, covered, for 5–10 minutes, then fluff the grains up with a fork and set aside to cool completely. 2. Preheat the oven to 220°C (200°C fan), Gas Mark 7. 3. Put the cauliflower florets in a bowl with the olive oil, toss to coat and sprinkle over the za’atar. Season generously, arrange on a baking tray in an even layer and roast for 15 minutes, then add the grapes and roast for a further 5 minutes, or until the cauliflower is lightly charred and the grapes are blistered. 4. Meanwhile, put the cucumber ribbons in a bowl. Whisk the cider vinegar, agave nectar and salt together in a separate bowl, then pour over the cucumber ribbons and set aside for 15–20 minutes to lightly pickle. 5. Place the cooled spelt in a shallow serving bowl together with a tablespoon or so of the cucumber pickling liquid. Drain the cucumber, add it to the bowl with the dill and toss everything together with your hands to combine. 6. To make the dressing, place all the ingredients in a blender and blitz until completely smooth, scraping down the sides from time to time as you go. 7. To serve, top the salad with the roasted cauliflower and grapes, drizzle over the dressing and garnish with the pomegranate seeds and a few torn dill fronds to finish.

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June 2018

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

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