LWMFEB2013

FEBRUARY 2013

LIVING WELL LW M

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MAGAZINE™

BUSTING THE MYTH OF CHOLESTEROL HEART HEALTH

THE HISTORY OF VALENTINE’S DAY THE HEALTHIER SIDE OF CHOCOLATE

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   THINK OUTSIDE OF THE HEART-SHAPED BOX

HEALTH + HOME + FOOD + WEALTH + STYLE = recycle: share this magazine

PART 3: UPDATE FROM THE BIGGEST LOSER FITNESS RIDGE

Design, Craftsmanship, Lifestyle ...Blenheim Homes.

At Blenheim, we pride ourselves on building homes designed to make everyday living a little more special… with elegant, dramatic interior spaces and naturally beautiful community settings enhanced with abundant green space, walking paths, play areas and picturesque parks… all created with the meticulous attention to detail that has been a Blenheim hallmark since 1983.

VILLAGE OF BAYBERRY New Single Family Models Now opeN in Middletown, De Townhomes starting from the low $200s Single-family homes from the mid $200s Information Center: 1532 E. Matisse Drive (302) 376-7400 BAY CROSSING “55-and-Better Living” at the Beach in Lewes, De A full array of amenities & low-maintenance features from $299,900 Information Center: 34899 Bay Crossing Blvd. (302) 645-2345 EMERALD POINTE Choose your FRee bonus on single-family homes in Dover, De Three and four bedroom homes priced from $199,900 Information Center: 7 Gemstone Blvd. (302) 741-2040 NORTHBROOK Generous incentives on elegant carriage homes in Garnet Valley, pA Spacious, three-bedroom homes starting from the low $300s Information Center: 3120 Fieldstone Court (610) 361-2770 AUGUSTINE CREEK Large estate homes with free sunrooms in Middletown, De Award-winning luxury designs from the low $300s to the low $400s Information Center: 901 Bobwhite Court (302) 449-2522

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I need it bad! Sun! I am ready for Spring! I have to admit that for some reason I do not have the patience for these continually overcast days. I want Sun! The colder temperatures do not normally bother me except that this year our office is always freezing. Therefore, I am perfectly willing to forgo the rest of the winter and move right into spring. I have plans for this years garden and outdoor projects on my mind and I am ready to get started.

Started or finished, if the weeds don’t take over my garden like last year. I even have a reminder set to order Fig trees to plant this year. I want to continue our spring cleanup, getting rid of accumulated junk/treasures that I can give away for someone else to enjoy, reuse or repurpose. I am looking forward to swimming in the pool this year too. Having had a shoulder injury in 2010 after being rear-ended by a drunk driver and finally having surgery this past September, both curtailing my activity and ability to swim. Hopefully by spring it will be healed enough to go back to some sort of exercise routine. I am feeling incredibly inspired and motivated by Sean’s contagious and courageous enthusiasm towards exercise and life in general. Hopefully I haven’t started to sound like an approaching senior headed to Florida sometime in the near future to escape winter. Anyway you can check out more of Sean’s positive journey Advertising Inquiries: to the Biggest Loser Fitness Ridge on p.18. February is HEART month, not only a healthy heart but a loving one as well. Dr. Dianna Palimere’s Brian Strauss -Publisher article “Think outside the Heart Shaped Box’ suggestions for your Sales@livingwellmagazine.net significant other starting on p26. Also this month, Stephen T. Sinatra, 302-355-0929 M.D., F.A.C.C., “Busting the Myth of Cholesterol”, on p11. We have a Lita Latham - Account Executive few copies of his book to giveaway. Make sure you enter the “Where’s Lita@livingwellmagazine.net Valentino?” Contest see p10 for details. It seems that everyone is or has been sick with the flu or other type of virus therefore it seems reasonable 302-750-0898 to talk about Indoor Air Quality on p14. Dr. Rose Dileva from ‘Ask Sara Smith - Account Executive the Vet ‘ on p30 discusses the importance of pet prescriptions. Chef Sara@livingwellmagazine.net Eric Aber coowner/chef of HomeGrown Cafe on p35, discusses the 302-540-4443 importance of taste vs texture in food. Recipes for February on p44 share the “Healthier Side of Chocolate”... delectable and delicious. Stay Monika Borkowska warm and cuddle up with the new issue of LWM and remember that PA Account Executive with each day that passes without snow, is a sign that we are moving Monika@livingwellmagazine.net closer to Spring!

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Be Well! Live Well!

Brian & Diane Looking to start your own business?

Become a LIVING.WELL MAGAZINE ASSOCIATE PUBLISHER Living Well Magazine is expanding into all areas of the country.

Business Opportunities are available: sales@livingwellmagazine.net

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. 2012 Various Trademarks Used By Permission Of Their Respective Owners

puppy love™ Lola...Leave a bag on the table, and it’s mine.

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February 2013

Editors / Publishers Diane and Brian Strauss Associate Editor: Michael Strauss puppy love™ Creator Sean Strauss Executive Assistant Nick E. Daum Resident Artist and Creator of the Valentino caricature.

Liam McWilliams Design and Graphics dcfine 3

Join us on

inside Green Tips & Tricks

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Let Your Feelings Be Your Guide (if you want a feel-good life) 32

for facebook fan giveaways and updates!

by Karen Verna Carlson

by: Suzanne Eder

Going to the Doctor?... Better be Prepared by: Dr. Scott Rosenthal

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Getting Seduced By Comfort? by: Joe White

ASK THE VET by: Rose Dileva

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

The History of Valentine’s Day

By Leah Rowe

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Sexual Health and Healing: Think Outside The Heart-Shaped Box 26

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with Dianna Palimere, PhD, LCSW

Style Files: Amber Shader by: Lauren Golt

22 The prestigious Living Well Magazine Tried and True award is given only to products and companies that we have used and can honestly say they were great! If it has the LWM Tried and True Award on it, we are sure that you will too.

Earth Talk: Steps To ImproveYour Indoor Air Quality 14 Earth Talk: What is the Living Building Challenge and how does it differ from the LEED certification program?

16 LWM THE ART OF EATING:

The Taste of Texture

FYI

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By Eric Aber

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Busting the Myth of Cholesterol

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by: Stephen T. Sinatra, M.D., F.A.C.C.

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Part III: Update From: Journey To The Biggest Loser Fitness Ridge And Back 18

by Sean Strauss

46

10 Where’s Valentino?

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February 2013

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FYI Remember to inspect your Fireplace and Chimney Can’t See the Factory Fire thru the Smog Official air-quality readings in Beijing, China have topped out at nearly 40 times the World Health Organization’s safe limit. On the worst days, a seemingly impenetrable brown cloud envelops the capital city, skyscrapers stand shrouded, and area hospitals fill with patients suffering respiratory sickness.

Recently the smog was so thick in another Chinese coastal area, Zhejiang province, that a furniture factory actually burned for three hours before a single resident ever took notice. Apparently air quality has gotten so bad that it’s difficult to tell the difference between normal smog and billowing plumes of smoke from a raging inferno.

With the coldest air in years blanketing much of the country this week, homeowners may increasingly be putting their fireplaces to use.

An increase in fireplace use could increase the risk of chimney fires and other dangers, but it may also present an opportunity for homeowners to identify potential problems with the operations of these appliances.

The Chimney Safety Institute of America says there is no substitute for an annual chimney inspection by a CSIA Certified Chimney Sweep®, but homeowners can put some of their five senses to work to recognize indicators of possible chimney issues.

Sight: Take a look at the top of your fireplace opening, which could indicate your chimney is not venting properly if it is discolored or stained a shade of black.

Smell: A fireplace fire should not give off the scent of smoke, and you may be sniffing a backed up chimney if a smoke-like odor fills your home when you use your fireplace.

Touch: When your fireplace is cooled, run your hands along the light yellow firebricks that make up the inside of your fireplace, and any cracks, chips or other abnormalities could signal bigger problems.

Should homeowner senses reveal any of the issues above, it’s recommended they should schedule an inspection by a CSIA Certified Chimney Sweep. Local sweeps can be easily located at www.csia.org/ search.

Source: Chimney Safety Institute of America

Greening your Gadgets The EPA estimates that 75 percent of the electricity used to power home electronics and appliances is consumed while the products are turned off.

To cut back on wasted energy (and money), put your electronics and large appliances on a power strip and flip it off when you aren’t using them. It may seem basic, but this simple step can save $248 each year on your energy bill.

The Intergovernmental Panel on Climate Change reports that CO2 emitted by jets can survive in the atmosphere for upwards of 100 years, and that its combination with other gas and particulate emissions could have double or four times the warming effect as CO2 emissions alone.

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Rack up additional savings by using the “sleep” function on your desktop or laptop computer, which can save up to $75 annually.

February 2013

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February 2013

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Go Red For Women® Declaration We believe in the power of a woman's heart - the power to love, the strength to fight and the will to overcome.

But there is a force that threatens our hearts and is killing our mothers, sisters, daughters, and friends.

In celebration of the 10th National Wear Red Day on February 1, 2013, Go Red For Women is asking all women across America to join us in making America Go Red and save women’s lives!

The time is now to take a stand against heart disease and fight side by side for as long as it takes.

We Go Red For Women who are rocked by a diagnosis and struggling through treatment, so they may emerge victorious to embrace life.

We Go Red For Women who touched so many lives before they lost their own.

We Go Red For Women to speak up for more research and swifter action for women's health.

We Go Red For Women because it's time to put our health first.

We Go Red For Women because no one should fight alone. For each other, we are a hand to hold, a shoulder to cry on, a backbone that always stays strong.

When we Go Red For Women, we step up whenever and wherever so that every woman may live.

And we will never stop until this fight is won. Because the power of a woman's heart is the difference between death and life.

Together, We Go Red For Women.

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The American Heart Association's Go Red For Women® movement is nationally sponsored by Macy's and Merck & Co., Inc. with additional support from our cause sponsors. © 2013 American Heart Association, Inc. All rights reserved. Unauthorized use prohibited. *Red Dress™ DHHS, Go Red™ AHA; National Wear Red Day is a registered trademark.

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February 2013

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V

ALENTINO!

Caricature created by: Liam McWilliams

Enter: Where’s Valentino Contest Whether you are willing to admit it or not, we know everyone has searched for Waldo at least once or twice in his or her lifetime. Actually, we have a complete set of the “Where’s Waldo” Books and have successfully found him in all of them, ...Well almost all of them, except for one. We have made up our minds that the one page that we cannot find him on must be a mistake, a misprint maybe, and he is not on there at all. Looking and re-looking over the years has never allowed us to rest, and we occasionally pull the book out for what we profess to be the very last search…of course until the next time we feel compelled to look.

We desperately needed something to take our minds off Waldo and that page; you know the one they forgot to place him in anyway, because what other logical reason could there possibly be for us not being able to find him?

Therefore, we decided to create something that would divert our energy away from you know who, and brilliantly came up with “Where’s Valentino?” Only thank goodness we are not the ones that have to find him... you do. So you see we can drive everyone else crazy looking for Valentino and we can relax because of course we know where he is.

Wow! There are thousands of readers who search for Valentino month after month, hiding somewhere on the pages of each issue of LWM; the entries keep pouring in.

We hope you have had fun looking, and will continue your quest to find Valentino. When you find him email us at: info@livingwellmagazine.net [Please type “Valentino” on the subject line]. This month we will continue to give away books/cookbooks and other goodies from our November and December gift guides. Valentino loves fan mail so keep entering for your chance to win!

For those of you who could not find him in January look again on p19 . Valentino went to check out Pure Wellness’s new location, he was right in front of the building waiting for you.. Keep searching because you never know where Valentino will turn up next! Now you can also enter on our Facebook page as well www.facebook.com/ LWMlivingwellmagazine make sure you like the page first. Please remember to share our page/posts with your friends! never miss an issue.

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February 2013

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The book, based on strong science and collective clinical observations, contains a message about cholesterol and saturated fat that is quite different than the official “party line.”

Busting the Myth of Cholesterol

By Stephen T. Sinatra, M.D., F.A.C.C. February is National Heart Month, the perfect time to inform you about what I believe is the biggest medical con in my forty years as a doctor.

For decades, the public (including you!) has been brainwashed about cholesterol. Practically everybody thinks that cholesterol is the main cause of heart disease.

It’s not.

Many doctors have also bought hook, line, and sinker into the propaganda that if cholesterol reaches some artificiallyestablished cutoff point you need a drug to lower it in order to prevent a heart attack, even if you are totally healthy, and, not to worry, the drug is very safe to take. I also bought into that lie big time and actually used to lecture about the importance of statins, the cholesterol-lowering drugs. I even got paid by drug companies to talk up their statins.

I stopped doing that years ago as I began to learn, from medical research and my own clinical observations, that the cholesterol story was more fiction than fact. I found the story so skewed and manipulated that I decided to finally do something about it, and try, to the best of my ability, to educate the public.

That is why I teamed up with expert nutritionist Jonny Bowden, Ph.D., to write The Great Cholesterol Myth: Why Lowering Your Cholesterol Won’t Prevent Heart Disease and the Statin-Free Plan That Will (Fair Winds Press).

The book, based on strong science and collective clinical observations, contains a message about cholesterol and saturated fat that is quite different than the official “party line.”

www.livingwellmagazine.net

February 2013

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What we have learned is this: The fear of cholesterol is medical propaganda designed to sell cholesterollowering drugs. The adoption of the cholesterol ideology by mainstream medicine and the government had a strong political lobbying component to it. √ Most forms of cholesterol are not harmful at all. √ Cholesterol is not your enemy. It is a natural substance made in your body to produce hormones, vitamin D, neurotransmitters, and healthy cell membranes. Your body makes it and needs it. √ The concept of “good” and “bad” cholesterol is utterly outdated, as are the total cholesterol and LDL levels documented on standard lipid tests. They predict heart disease poorly. If, after a standard test, your doctor says your cholesterol is too high and you need to lower it, ask for a follow-up advanced cholesterol particle test that reveals more details. Specifically, it tells you the proportion of large vs. small, dense LDL particles, the latter being much more likely to participate in the inflammatory process. This is important information. √ Inflammation, sugar, and stress are the main causes of heart disease − the enemies of heart health. You need to do something about these things and stop worrying about your cholesterol and fat. √ The number one dietary contributor to heart disease is sugar. It contributes to inflammation in the artery walls. Reduce or eliminate sugar and processed carbohydrates in your diet and you knock down inflammation and triglycerides. High triglycerides are far more of a danger for heart disease than high cholesterol. √ Good fat (as in saturated fat, avocado, and nuts) increases the big, fluffy, benign LDL particles and reduces the small, dense particles that actually do play a role in heart disease. Sugar, in contrast, has the opposite effect. √ The benefits of statin drugs have been widely exaggerated, and any benefit of these drugs has nothing to do with their ability to lower cholesterol. √ Statin side effects are very often dismissed by doctors and grossly underreported. They include muscle pain, memory problems, cognition difficulties, cataracts, liver problems, polyneuropathy, impotence, and immune decline. As many as 15-25 percent of statin users may develop muscle pain, and often along with weakness, anywhere from within a few weeks to several years after the start of regular usage. √ Statins inhibit the body’s production of an antioxidant nutrient called CoQ10. That’s a big negative because CoQ10 serves as a central agent in the generation of cellular energy. Without enough of it, the physiology suffers in many ways. √ There are 60 million Americans on statins alone, and many more worldwide. Very few learn from their doctors that the drugs inhibit CoQ10 and to therefore take CoQ10 to prevent side effects. Unfortunately, most doctors are either ignorant of the connection or too infatuated with cholesterol-lowering to seriously consider the side effects. Anyone taking a statin drug MUST take a minimum dose of 200 mg of a CoQ10 supplement daily in divided doses.

These are some of the inconvenient truths you don’t hear about.

Dr. Bowden and I both believe that the public needs REAL education instead of propaganda via a conspiratorial combination of misinformation, scientifically-questionable studies, corporate greed, and deceptive marketing. Many, many millions of marketing dollars are spent to perpetuate this myth and keep the public narrowly focused – and obsessed − on a relatively minor participant in the heart disease process. The effort has paid off handsomely though. Cholesterol-lowering drugs represent a nearly $30-billion-a-year business.

In our book, Dr. Bowden reflects on the beginning of his career, which started as a personal trainer for a major New York City health club. At the time, he vigorously promoted the low-fat mantra to his clients. Yet he soon found that clients did better on diets with ample fat. I was finding the same thing in my cardiology practice and through my research.

Over the years we both learned from Mary Enig, Ph.D., a leading lipid biochemist, that there was little to fear from saturated fats in the diet. The real fat felon in the diet, she has correctly identified, is trans fat, a processed unsaturated fat that potently raises the risk of heart disease. Trans fats are inflammatory, and found commonly in fried and snack foods, baked goods, and frozen dinners. You’re likely familiar with the term hydrogenated oil on many foods labels. That’s a trans fat and should be avoided.

Dr. Bowden, like me, has looked for strategies that seemed to work for the healthiest, longest-living peo¬ple on earth. In our search, we both found that lowering cholesterol has almost nothing to do with reducing heart disease, and definitely nothing to do with extending life.

Only a tiny minority of patients live longer by taking cholesterol drugs, another fact unfortunately lost on the multitude of mainstream doctors who prescribe them, almost automatically, at record-setting levels.

Statins are being prescribed or recommended for the very young and very old, the healthy and unhealthy. The wacky way things are unfolding I wouldn’t be surprised to see statin inoculations recommended for newborns. I only recommend statins as therapy, never for prevention, and only for a targeted patient: a male between the age of 50 and 75 with documented heart disease, low HDL cholesterol, and no diabetes. I do so not for any cholesterol-lowering effect, but because statins have antiinflammatory properties, and heart disease is all about inflammation. As far as women are concerned, there is no clear evidence that statins are effective for them, so why prescribe them? Nor should they be prescribed for the elderly or for children.

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In our cholesterol myth book, we quote one of the world’s foremost cholesterol debunkers, Swedish researcher Uffe Ravnskov, MD, Ph.D.: “People with high cholesterol live the longest. This statement seems so incredible that it takes a long time to clear one’s brainwashed mind to fully understand its importance.”

The introduction to our book was written by Michael and Mary Eades, both medical doctors who authored Protein Power and other important diet books. They bemoan the sad fact that tens of thousands of doctors today succumb to “group think” to treat a non-existent disease – elevated cholesterol – with drugs that are far from benign. It’s similar, they say, to the nonsensical pursuit of healing in the past with leeches and bloodletting.

Another inconvenient fact is that a cholesterol level of 160 mg/ dL or less, has been linked to depression, aggression, cerebral hemorrhages, and loss of sex drive! Obviously, your brain needs cholesterol.

Our book is a search for the truth, and I am confident that we found it. We’re spreading the word and trying to bury an entrenched myth. For more information about cholesterol and heart health, I invite you to visit my informative website, www. heartmdinstitute.com

“Unfortunately, the vast majority of laymen have been bombarded with so much misinformation about cholesterol that most take it as a given that cholesterol is bad and that the less they have the better,” they write. “Nothing could be further from the truth.

Cholesterol is an essential molecule without which there would be no life, and so important that virtually every cell in the body is capable of synthesizing it.” So true. Your body makes cholesterol because it needs it. We cite major scientific research routinely ignored by the medical system, such as a recent study showing that almost half of nearly 140,000 patients admitted to hospitals for heart disease had LDL cholesterol levels under 100 mg/dL − the current mainstream therapeutic target for LDL. You would think such a result would cause reflection. It didn’t. Instead, the researchers suggested the need for an even lower target. Such is the reigning insanity.

Find Valentino in this issue of LWM and you could win a copy of Dr. Stephen T. Sinatra’s book: THE GREAT CHOLESTEROL MYTH. Details on page 10.

www.livingwellmagazine.net

Stephen T. Sinatra, M.D., F.A.C.C. About Dr. Stephen Sinatra Dr. Stephen Sinatra is a highly respected and sought-after cardiologist whose integrative approach to treating cardiovascular disease has revitalized patients with the most advanced forms of the illness.

His holistic treatment methods focus on reducing inflammation and maximizing the heart’s ability to produce and use energy. They include six all-natural core therapies, which Dr. Sinatra combines with select conventional treatments, based on individual needs. This best-ofboth-worlds approach consistently results in the best possible patient outcomes—no matter whether a patient has advanced congestive heart failure or a comparatively simple problem like high blood pressure.

Dr. Sinatra’s expertise is grounded in more than 30 years of clinical practice, research, and study. A graduate of Albany Medical College, Dr. Sinatra is certified by the American Board of Internal Medicine and is a fellow of the American College of Cardiology, the organization’s highest level of recognition. Additionally, Dr. Sinatra is a fellow of the American College of Nutrition and has received certifications from the Massachusetts Society of Bioenergetic Analysis and the American Board of Anti-Aging Medicine.

From 1977 through 2007, Dr. Sinatra was an attending physician at Manchester Memorial Hospital (Eastern Connecticut Health Network), where he performed both invasive and noninvasive cardiac procedures.

His career there included nine years as chief of cardiology, 18 years as director of medical education, seven years as director of echocardiography, three years as director of cardiac rehabilitation, and one year as director of the weight reducing program.

In 1987, Dr. Sinatra founded the New England Heart Center. Through it, he became a well-known advocate of combining conventional medical treatments for heart disease with complementary nutritional, anti-aging, and psychological therapies. He joined the Healthy Directions family of experts in 1995.

Today Dr. Sinatra is active primarily as an author, speaker, and advisor for the research and development of nutritional supplements. He continues to be particularly involved in research on his newest therapeutic discovery, earthing.

Read more: www.drsinatra.com

February 2013

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Steps To ImproveYour Indoor Air Quality

Poor indoor air quality is an often overlooked health issue. Recent research has shown that the air inside some buildings can be more polluted than the outdoor air in the most industrialized of cities.

Even for those of us without allergies, poor indoor air quality is an often overlooked health issue. Recent research has shown that the air inside some buildings can be more polluted than the outdoor air in the most industrialized of cities. And since many of us spend some 90 percent of our time indoors, cleaning the air where we live and work might be one of the most important things we can do for our health.

The U.S. Environmental Protection Agency (EPA) lists three basic strategies for improving indoor air: source control, improved ventilation and air cleaners. Source control, whereby emissions from individual sources of pollution are eliminated or reduced—for instance finding somewhere outside the home to store old paint and construction supplies—is typically the most effective strategy.

If the sources of pollution are beyond your control, bringing in more air from outside through better ventilation is the best bet.

“Most home heating and cooling systems, including forced air heating systems, do not mechanically bring fresh air into the house,” the EPA warns. “Opening windows and doors, operating window or attic fans when the weather permits, or running a window air conditioner with the vent control open, increases the outdoor ventilation rate.” The agency adds that local bathroom or kitchen fans that exhaust outdoors also remove contaminants while increasing the outdoor air ventilation rate.

Air cleaners (either mechanical filters or electronic cleaners) can also help reduce or remove some forms of indoor air pollution.

“Some air cleaners are highly effective at particle removal, while others, including most table-top models, are much less so,” reports the EPA. “People with sensitivity to particular sources

may find that air cleaners are helpful only in conjunction with concerted efforts to remove the source.” The agency’s free online “Guide to Air Cleaners in the Home” compares the general types of residential air cleaners and their effectiveness in reducing pollutants including particles and gaseous contaminants.

Some of us swear by our houseplants for keeping our indoor air free of pollutants. Mother Nature Network reports that certain plants are known to filter out specific contaminants: (see next page for more details) The EPA, however, does not consider houseplants to be especially effective at air filtration, and even warns that overwatered indoor houseplants can in and of themselves present a health hazard because damp soil may promote the growth of allergens.

Good housekeeping also can go a long way toward improving indoor air. WebMD reports that regular mopping and vacuuming (with a HEPA-filter-equipped vacuum cleaner), keeping interior moisture levels low, maintaining a smokefree environment, and ditching chemical air fresheners are all key to maintaining good breathing space inside.

WebMD also suggests testing your home for radon, a radioactive gas found in soils that can penetrate cracks in a building’s foundation and has been linked to lung cancer.

CONTACTS: EPA Indoor Air Quality, www.epa.gov/iaq/; WebMD’s “Breathe Easy: 5 Ways to Improve Indoor Air Quality,” www.webmd.com/lung/ features/12-ways-to-improve-indoor-air-quality.

EarthTalk® is written and edited by Roddy Scheer and Doug Moss and is a registered trademark of E - The Environmental Magazine (www.emagazine.com). Send questions to: earthtalk@emagazine.com. Subscribe: www.emagazine.com/subscribe.

Free Trial Issue: www.emagazine.com/trial.

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February 2013

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Indoor plants that can help purify your air: The following are the top indoor plants, as rated for ease of maintenance and effectiveness at purifying the air, summarized from NASA’s studies.

In 1973 during the Skylab III mission, NASA identified 107 volatile organic chemicals (VOCs) that were emitting (offgassing) from synthetic materials inside the spacecraft.

As a result, NASA realized that indoor air pollution in any tightly sealed structure could present health-related problems and should be addressed.

Dwarf date palm (Phoenix roebelenii) The dwarf date palm can reach a maximum height of about 6 feet and grows slowly.

It thrives without much light and can survive for decades. It is very effective at removing xylene from the air, which can come from caulking, adhesives, floor coverings, wall coverings, paints and particle board. Enjoys 60-75 degrees temperatures, but not below 50 degrees.

Boston fern (Nephrolepis exaltata)

Aloe This easy-to-grow, sun-loving succulent helps clear formaldehyde and benzene, which can be a byproduct of chemical-based cleaners, paints and more. Aloe is a smart choice for a sunny kitchen window. Beyond its air-clearing abilities, the gel inside an aloe plant can help heal cuts and burns.

Peace lily (Spathiphyllum sp.)

It boasts white, shell-like flowers reminscent of the more common calla lilly and is one of a handful of plants that successfully bloom indoors. easy to take care of, and excellent at

removing chemicals ... Enjoys 60-75 degrees temperatures, and 55-68 at night.

Chrysanthemum

The Boston fern grows lush foliage but does not flower. This plant is best grown in a hanging basket or on a pedestal. It is highly effective at removing chemicals and humidifying, but requires a bit more attention. It should be misted regularly.

Enjoys 65-75 degrees, and 50-65 at night.

The colorful flowers of a mum can do a lot more than brighten a home office or living room; the blooms also help filter out benzene, which is commonly found in glue, paint, plastics and detergent. This plant loves bright light, and to encourage buds to open, you’ll need to find a spot near an open window with direct sunlight.

Ficus alii (Ficus macleilandii)

Rubber plant

You can find ficus alii grown three ways: one solitary plant, a bush (with multiple stems from one pot), and braided (with multiple stems intertwined). These plants may molt some of their leaves until they adapt to a new space. Enjoys 60-75 degree temperatures, and 55-68 at nights.

The rubber plant, named for the appearance of its leaves, is known for being a plant that requires little light and can tolerate lower temperatures than the previously mentioned plants. It is especially effective at removing the chemical formaldehyde from the air. It can grow to 8 feet. Enjoys semi-sun to semi-shade and 60-80 degree temperatures, and as low as 40 degrees for short periods.

Areca palm (Chrysalidocarpus lutescens) The best performer at removing airborne toxins, it also releases moisture into the air to regulate humidity. It’s also effective at removing salt from soil. It is easy to take care of and very resistant to pests. Enjoys semi-sun, temperatures between 65-75 degrees.

English ivy (Hedera helix) English ivy grows well in hanging baskets. It can benefit from some time spent outdoors in the spring or summer. It is especially good at removing formaldehyde from the air. Enjoys semi-sun to semi-shade and 60-70 degrees temperatures, 50-60 degrees at night.

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15

What is the Living Building Challenge and how does it differ from the LEED certification program?

Both Leadership in Energy and Environmental Design (LEED) and the Living Building Challenge (LBC) were created with the same goal in mind: to encourage more sustainability and resource conservation in architecture, design, construction and building operations. LEED, a program of the U.S. Green Building Council (USGBC), is well known in architecture, building and design circles as the standard for certifying the green attributes of new and retrofitted structures (and even entire neighborhoods).

Developers can reference LEED’s 110-point rating system to inform choices regarding design, technology, siting, landscaping and other elements of building or renovation processes.

Structures using the greenest versions of each element would qualify for the highest LEED rating, Platinum (followed by Gold, Silver, and just plain Certified). In general, a project gets certified the day its ribbon is cut—as long as developers followed through on implementing what they committed to on the LEED checklist.

Upwards of 7,000 projects spanning some 1.5 billion square feet of development area across the U.S. and 30 other countries have qualified for some kind of LEED certification so far.

Meanwhile, LBC, created in 2006 by the Seattle-based nonprofit International Living Building Institute (ILBI), is a performance-based standard where a building only qualifies if it achieves its energy, water and waste efficiency goals moving forward after the ribbon is cut. In fact, since LBC certification is based on actual, rather than modeled or anticipated performance, projects must be operational for at least 12 consecutive months prior to evaluation by the ILBI.

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Given the focus on performance, LBC does not provide as much detailed guidance, let alone a checklist of green attributes, instead letting the developers of each individual project decide for themselves how to best achieve their efficiency and conservation goals via means appropriate to the project and to the region.

That said, each project vying for LBC status must follow 20 general imperatives arranged under a system of seven general performance areas (or in the lingo of LBC: “petals”): Site, Water, Energy, Health, Materials, Equity and Beauty. Given that the imperatives are general, they can be applied to any conceivable project type, be it a building, infrastructure, landscape or community development. But whatever type of project, if it is to meet the exacting standards of LBC it must live up to each one.

One of the imperatives under the Energy petal, for instance, is “net zero energy” meaning the structure must harvest or generate as much power as it needs via alternative renewable sources. Within the Materials petal, another imperative is avoiding any of hundreds of building materials on ILBI’s “Red List” of banned materials and substances. Yes another imperative, under the Site petal, is “car-free living.”

Fifteen different projects, from New York State to Hawaii, have so far been certified by ILBI as “Living Buildings.” The likely 16th is Seattle’s Bullitt Center, a six-story solar-powered net zero building designed to make extensive reuse of rainwater and day lighting and which features many other green amenities.

Contacts: Leed, new.usgbc.org/leed; Living Building Challenge, living-future.org/lbc.

EarthTalk® is written and edited by Roddy Scheer and Doug Moss and is a registered trademark of E - The Environmental Magazine (www.emagazine.com). Send questions to: earthtalk@emagazine.com. Subscribe: www.emagazine.com/subscribe. Free Trial Issue: www.emagazine.com/trial.

www.livingwellmagazine.net

February 2013

HEART HEALTHY FOODS Sweet Potatoes: Loaded with carotenoids, vitamin C, potassium, and fiber.

Leafy Greens: Kale, collards, spinach, turnip greens, mustard greens, and Swiss chard are packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.

Watermelon: A 2 cup serving has one-third of a day’s vitamins A and C. Provides potassium, and lycopene.

Wild Salmon: Omega-3 fats in fatty fish like salmon can help reduce the risk of suddendeath heart attacks. And wildcaught salmon has less PCB contaminants than farmed salmon.

Mangoes: One cup of mango supplies 100% of a day’s vitamin C.

Broccoli: Vitamin C, carotenoids, vitamin K and folic acid.

Garbanzo Beans: Rich in protein, fiber, iron, magnesium, potassium, and zinc.

Butternut Squash: Lots of vitamins A & C and fiber.

www.livingwellmagazine.net

February 2012

17

part iii: journey to the biggest loser fitness ridge and back

by Sean Strauss

To date, I have lost 100 pounds since 2010 after being diagnosed with heart failure.

It has been a month since I left the Biggest Loser Resort in Malibu and I have to be honest, it has been a real struggle to keep fighting the good fight. No matter what I do I will always have a weakness for food, especially food that is not the best for me. I have not gained or lost any weight since I have been home and I am quite proud of making it through the holidays without undoing some of my hard work. Everyday I fight food temptations and I don’t always win, but I do always try to make a better choice than I would have made in the past. I have maintained a good exercise routine. However, I could be doing more, but everyday there is a part of my body that hurts even more than the day before. In this article I am going to talk about the amazing trainers and the classes offered at the Biggest Loser Resort, so enjoy.

use seemed like a joke, and I never expected to get anything out of them, but these weights were not built heavy, they were built to provide the most resistance moving through water. The burn that I felt in my upper body after pool class was comparable to the hiking I had done earlier that day. This dip in the pool was not anything remotely like relaxing.

The pool became a very powerful tool in my arsenal for my weight loss success. Being at the resort for so long and exercising like a professional athlete everyday leads to some serious wear and tear to the body. Being so active I suffered from a few minor physical setbacks, a few twisted ankles, some seriously knotted up calves, my back pain flaring up and even getting a dreaded blister on my foot. I was always able to substitute one form of torture for the pool. The pool classes were the complete

My first class after a morning of hiking was an option package, a combination of strength training, intense cardio and between stretching and pool class, I chose pool class because I a little bit of floating when no one was watching. The best part associated pools with relaxing. The trainer for the class was John, of pool class was the hot tub that was just a few steps away. The who I had met when I got weighed in and after my hikes. My thought of its luxuriousness was sometimes enough to push me entire body ached and I could barely move, so a dip in the pool through the rest of class. After classes were over, I would host was going to be nice I thought. It had been a long time since I a hot tub relaxation class which consisted of intervals of deep had done anything more than float and splash around in a pool, breaths and long sighs of relief, but I’m pretty sure at this point in so there were a few muscles that were not used to being used. the day everyone just wanted me to be quiet.

Those little non-intimidating foam weights that we were going to — continued on next page

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February 2013

— continued from previous page

There were a variety of classes offered every week, a good mix, so every muscle would be extremely sore by the end of the day. There were different ways of doing cardio intervals, either focusing on speed or resistance on a piece of cardio equipment followed by sprints at the end. Other classes focused on keeping your heart rate up while building strength in your muscles through weight training, balance, and millions of crunches, or some other variation of torture.

day. To put it into perspective two years prior I could do a plank for a total of 5 seconds at a time, now I can do one for around 2 minutes and like I have said before it is not the number on the scale, it is how you feel in comparison to before. Carol always kept us moving in class, when we were not hitting stuff; we were expected to be doing our boxer shuffle to keep our heart rates up.

After a few weeks, she even let me use a custom playlist that I had made, it was clean in terms of lyrics, for the most part. The music was a lot of hip hop and songs that you just felt like a complete badass... perfect for boxing.

I fell in love with Kickboxing, no matter how tired I was I would always find the energy to knock the crap out of my punching bag. Everytime kickboxing was offered I would do After a few weeks, I started training with the resident three back to back classes of it, and getting looks like I was nuts kickboxing master, Steve. I thought that I had been getting my for submitting myself to so much physical exertion and pain. My ass kicked so far while at the resort, but I did not know what I favorite exercise class at the Biggest Loser Resort was kickboxing, had in store. Steve is one of those guys that you can tell is just something that I have been doing pretty much everyday since amazing at any sport he plays and his boxing kung-fu was very I have been back from the resort. Carol, one of the trainers at strong. He helped me rediscover muscles that I had not been in BLR got me started on my kickboxing journey by teaching me the touch with in years and he really shared his love of boxing with basic punches, which at first I had a lot of trouble with because I me. After years of not having any kind of passion in life, I finally had done karate in the past for so many years and the technique had that one and I have giveAmerican a big thanks to Steve, he really opened Did you know up to 75%to of was completely different. Eventually, once I got the kickboxing my mind to something that I could see myself continuing with women report some difficulty with sexual moves down and was burning 500+ calories a class. Notfunctioning? only was forever. All of the trainers rotated classes they would be teaching I burning crazy calories, I was building up my endurance every so the classes that I felt like I had a billion times would always feel — continued on next page Photo on next page: Left to right, John Yohman, Bassam Haddad, Derek Kemper, Me, Rob Cohn, Jaime Kemper, Louise Nixon, Rosanna Molato

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— continued from previous page

relatively fresh. Not because the exercises were all that different, but because each trainer brought their own unique brand of motivation to the class.

t page

John would bring the no quit mentality to his workouts, he would be constantly reminding you that it was up to you to break down your mental barriers, to push yourself just a little bit harder. John also brought some amazing music with him, a huge variety, from disco to hip-hop all remixed with the express goal of getting your body moving. Transitioning from one exercise to the next always felt so natural because the music had an effect that didn’t let your heart rate come down. John also taught one of my favorite classes at BLR. It was the notorious Friday afternoon class and after a hard week this class let you just bust loose and get funky. The class was called Cardio Disco Jam, from the second John walked into the room completely discoed out with bell bottoms, a wig, and a big gold chain that said disco, I knew that I was in for an experience. This class was a straight up dance party, we learned the hustle, had some dancing battles and just had a good time. After experiencing that class, a few of us decided to embrace the funk and the next class we were all decked out in disco gear. It was a great experience and I am glad that I had the opportunity to be a part of John’s send off, He is moving on to do some big things and hopes to take Cardio Disco Jam to the next level, but his funky legacy will live on.

One of the hardest things that we would do every week was the beach workout. In theory it sounds like it is awesome, but it is one of the hardest things that I have ever done. The beach workouts were normally run by Kareen and Cameron, and this duo together made for a dangerous combination. I used to joke with them and say that they could train somebody for combat and torture them at the same time. Now when working on the beach, I want you to think of all of those exercises that just suck to do in general, and now I want you to imagine doing them on a surface that is not at all stable. If your imagination is working correctly you would realize that those exercises would suck exponentially more in the sand. It is a good thing that Kareen and Cameron had the kind of infectious upbeat personality to make dragging a 100 pound rope through the sound while running seem a little bit less terrifying.

Another one of the trainers, Jake, helped me to figure out some different things that I could to do exercise my body. He introduced me to kettle bells which became another favorite of mine. Once I started getting better with them, we began to play catch with 20 pound bells, not only was it a test of endurance, but 19

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it also had the thrill of this solid metal thing would really hurt if I did not catch it.

Katina, in one of my classes told me that I was slacking off on a pretty low impact machine, and that I needed to step my game up, and I am glad I did. Soon after she told me that I switched cardio machines and got on the treadmill, a device that I have dreaded my entire life and for the first time in years, I ran.

In a million years I never thought that I would say this, but I enjoy running now. There was a mental barrier up that was stopping me from running, not a physical one and once I got past that my cardio workouts changed forever.

Mimi and Tina taught me the importance of stretching, although I did not give it a good shot until the end of my stay.

Towards the end of my trip, I was really feeling the serious wear and tear, and taking Mimi and Tina’s stretch classes made it possible for me to finish on a strong note. So what I am saying is make sure you do some kind of stretching, it will save your body.

Now if there was any trainer that I was a little bit scared of, it was Corinne, but in a good way. Her classes were always extremely hard, but the sense of accomplishment at the end of class was always worth it. She would make the hardest exercises look completely effortless, something that I would need to focus my entire mind on, she would be able to do this while explaining the technical reasons for doing the exercise, with perfect form.

From her I learned the proper way to do my exercises to the maximum effect.

If you read my previous article, you know all about my friend Joel. Midway through my stay Joel got hired on as a trainer and it was one of the best things to happen. Already I was so motivated by his health drive, and now that he was a trainer meant that he was around a lot more to inspire me throughout the days. He brought a fresh take to some of the classes, offering things such as pool basketball to be part of a circuit in the pool.

Since he had just started as a trainer, it was awesome to see him step up into a leadership position where he was able to inspire an even greater amount of people.

Every trainer that I have named deserves there own entire piece on how they inspired me and I feel like any words that I could write could not accurately describe how much appreciation and inspiration I have gotten from each of them. I did not know when I started this journey that my life would be so radically transformed.

If you want to catch up on my story go to: www.livingwellmagazine.net PS: Now that I am becoming an excercise & hiking enthusiast I am always looking to meet new friends to help me continue my journey.

Please get in touch by email at SeanStrauss@me.com or look me up on Facebook

www.livingwellmagazine.net

February 2013

ory t s i H e h T of y a D s ’ e n i Valent

By Leah Rowe

Did you know that over 190 million Valentine’s Day cards are sent each year? The idea of sending a card on Valentine’s Day began in 1415 with France’s Duke of Orleans who sent one to his wife, when he was a prisoner in the Tower of London following the Battle of Agincourt. They gained popularity in the U.S during the Revolutionary War though these Valentine’s Day cards were mostly hand-written notes. It was only when Hallmark started creating cards in 1913 that giving a card on Valentine’s Day to your sweetheart became a deep-seated cultural tradition.

-Taken from National Geographic

Looking back at the history of Valentine’s Day, we see how commercialized this day has become. As the day approaches, we rush out to the drugstore to buy a cheesy, humorous or lovey-dovey card and while we’re at it, maybe we’ll buy a box of chocolates or a stuffed animal to sweeten the deal. When did Valentine’s Day become so complicated when it should be a sweet reminder to our loved ones of how much we truly love them?

There is a film called The Letter Writer, written by Christian Vuissa, that sets a good example for this Valentine’s Day. The Letter Writer is about a man in a nursing home who picks names out of a phonebook and then writes these individuals a letter about their goodness and purpose. The phonebook is not his only source of inspiration though. He also writes notes of positive affirmations and gives them to those around him; like a stressed out mom he sees in the park and an individual who looks pensive.

His letters and notes touch those around him and change lives, especially for a teenager featured in the film. Gifts that really touch the heart and promote connection allow a creative way to share your thoughts with your loved ones or someone who needs a kind word.

a natural act for us because it is wired within us. We see the results of kindness in our health. Kindness increases our positivity and closeness to others, decreases our risk for heart disease and relaxes our nervous system. A small act of kindness promotes well-being, confidence and high self-esteem. A small act of kindness a day can help to decrease stress, increase longevity and give you a sense of euphoria. With these amazing benefits, who wouldn’t want to show an act of kindness every day?

This Valentine’s Day let’s keep it simple and kind. Instead of rushing out to pick out a card that others may also receive, try writing a letter from the heart to your loved one or someone who needs a kind word. It can be as cheesy, humorous or lovey-dovey as you want but it will also be original and genuine. A much more lasting treasure than a drugstore card. Instead of going out for a fancy meal, try creating your own at home! Set the scene with some music, candles and a bottle of wine. If it’s a nice day, take a walk in nature and enjoy each other’s company and conversation.

In need of some relaxation? Try a couple’s massage or an exercise or yoga class together. Your relationship will reap the benefits and your wallet will thank you! This Valentine’s Day, spend your money on what you will get the most out of—nurturing your heart—it is good for you!

Resources: Kindness and Health. (2012). Retrieved from http://kindness.com.au/kindness-and-health.html.

Hamilton, D. (2010). Why Kindness is Good for You. Carlsbad, CA: Hay House UK, 2010.

The website, Kindness and Health (www.kindness.com), discusses the beneficial effects of altruism. By being kind, you are not only affecting the receiver of your kindness but also yourself as well as bystanders. You are creating a kindness ripple effect.

Dr. David Hamilton, author of Why Kindness is Good for You, illustrates this effect as throwing a pebble into a pond. Just as the pebble lifts lily pads at the other end of the pond, so does a small act of kindness not only lift up the person you help but also those connected with that person. Hamilton discusses how kindness is www.livingwellmagazine.net

Leah Rowe joined Wellness Within

by Ellyn, LLC in October 2012 as Ellyn’s assistant. Primarily working on the marketing aspects of the business, Leah also assists with anything from organization and planning to creating oil blends and holiday cards. When she is not assisting Ellyn, Leah is involved in her own entrepreneurial endeavors which include photography, dog walking and pet sitting and child care.

She is also the Nursery Care Coordinator at Christ Church Christiana Hundred in Greenville, DE. February 2013

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LW M

style files

Amber, a resident of Bear, Delaware, started Amber Shader Photography in 2010, which focuses on family, wedding and portrait photos. She has since created two additional businesses; First & Little (in 2012) and FLIRTxoxo (in 2013).

by:Lauren Golt

Amber Shader

As a photographer, Amber Shader has a good eye for style. Her time behind the lens gives her a great appreciation for clothing, accessories, makeup, hair and how they all work together to create the perfect look. Amber’s profession means less time on her personal style and more time on her client’s, but that doesn’t diminish her love of fashion. Mixing current pieces with vintage finds is one of her favorite ways to dress. “I love one of a kind vintage finds, so I shop several online vintage and consignment shops for great statement pieces. “

1. Describe your personal style in 3 words: Classic, Comfortable, Creative 2. Who would you consider your “style icon”?

Wow, there are so many “style icons” I draw inspiration from and who I admire. I love the timeless beauty, elegance and style of Grace Kelly. I love the glitz and glamour of Elizabeth Taylor, especially in the 70’s when Halston, a “style icon” himself, was dressing her. I also love the always-trendsetting, high-low chic style of Kate Moss and her love of all things vintage.

3. Where are your favorite shopping spots (both online and in person)?

I love shopping local in downtown historic Middletown, Delaware. It’s a beautiful place where you can dine, shop and enjoy a great show at the Everett Theatre or a new exhibition at the Gibby Center for the Arts. I’m lucky enough to have my little children’s boutique and studio nestled between the two. I shop Purple Sage & Gifts for unique gifts, teas, and tiramisu coffee beans and Femme Fatale for clothing and accessories. Outside of Middletown, I love shopping at Nordstrom, Ruche, Houppette, terrain, TJ Maxx and Marshalls. I also love one of a kind vintage finds, so I shop several online vintage and consignment shops for great statement pieces.

4. What is your most recent purchase?

An antique steamer trunk to hold all my wonderful vintage fashion finds and photography props. I currently keep it in my shop.

5. Do you look for a bargain or is price not an issue if you really love it?

I adore a great bargain, but there are certain things you just have to splurge on like a pair of dark denim jeans that fit just right, a well-made classic designer handbag or a one of a kind vintage statement piece you love. As a photographer who is constantly running around and playing outside with my mini clients, I’m always looking for bargains for black leggings. Paired with long boots or a cute pair of flats, they are the perfect photographer’s uniform because they are chic, comfortable and hide the dirt!”

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6. What are some of your beauty must-haves?

My hair stylist and friend Blake McNemar, Kerastase hair products from Salon 828, my flat iron, Laura Mercier tinted moisturizer and secret camouflage from Houppette, Diorshow mascara, my eyelash curler, Shellac gel manicures, Neutrogena MoistureShine lipgloss, Fresh Sugar lip balm, Urban Decay shimmer eye shadow primer and Aveeno makeup removing wipes. I also have a few favorite perfumes that I rotate; Jo Malone, Bond No. 9 Astor Place, Chanel Chance and, my newest obsession, Chloe!

7. If you had endless amounts of money, what would you buy?

After giving some away to my favorite charities and my family, I would buy vintage Louis Vuitton luggage for me and my husband, Jarrad, to take on extravagant trips to some of our favorite destinations.

8. What is your all-time favorite outfit that you ever wore?

I think most women would say their wedding dress, but my all-time favorite outfit was an outfit I wore on the first night of my honeymoon. A few months before the wedding, Jarrad bought me my very first Chanel handbag. For our first dinner together in Mexico as Mr. and Mrs. Shader, I rocked my new bag with a pair of white Michael Kors jeans, a vintage black blouse, silver kitten heel sandals, black liner, red lips and a high bun. After dinner we walked on the beach and Jarrad collected shells for me to keep as honeymoon souvenirs. I know this is a fashion don’t, but I filled my new Chanel bag with sand and shells!

8. What is your all-time favorite outfit that you ever wore?

I think most women would say their wedding dress, but my all-time favorite outfit was an outfit I wore on the first night of my honeymoon. A few months before the wedding, Jarrad bought me my very first Chanel handbag. For our first dinner together in Mexico as Mr. and Mrs. Shader, I rocked my new bag with a pair of white Michael Kors jeans, a vintage black blouse, silver kitten heel sandals, black liner, red lips and a high bun. After dinner we walked on the beach and Jarrad collected shells for me to keep as honeymoon souvenirs. I know this is a fashion don’t, but I filled my new Chanel bag with sand and shells!

February 2013

8. What is your all-time favorite outfit that you ever wore?

I think most women would say their wedding dress, but my alltime favorite outfit was an outfit I wore on the first night of my honeymoon. A few months before the wedding, Jarrad bought me my very first Chanel handbag. For our first dinner together in Mexico as Mr. and Mrs. Shader, I rocked my new bag with a pair of white Michael Kors jeans, a vintage black blouse, silver kitten heel sandals, black liner, red lips and a high bun. After dinner we walked on the beach and Jarrad collected shells for me to keep as honeymoon souvenirs. I know this is a fashion don’t, but I filled my new Chanel bag with sand and shells!

9. What are your favorite style magazines and blogs?

I love beautiful imagery combined with the written word, so my list of favorite magazines and style blogs is fairly extensive. I love Style Me Pretty, Refinery29, Cupcakes and Cashmere, 100 Layer Cake, Kiss the Groom, Bleubird, Matchbook Mag, Lemonade and Lenses, Martha Stewart Weddings and Vanity Fair. As the owner of a children’s boutique and portrait studio, I also enjoy researching lovely things for little ones too. I love Earnshaw’s, Babiekins, Babble, Cool Mom Picks and La Petite Magazine for kid’s style inspiration.

10. What is the best piece of style advice you’ve ever given or received?

Always wear what you love, what makes you happy and what is true to your personal style and shape vs. following trends or just shopping for your size. If you have a beautiful décolletage or legs show them off in a classic and tasteful way. I truly believe that happy, kind hearted and confident people possess inner beauty that radiates out of every pore!

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WITH LOVE...

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February 2013

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February 2013

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Think Outside of the Heart-Shaped Box If you’ve read my articles in the past, then you already know that I encourage couples to be loving and romantic 365 days a year— not just on February 14th. That being said, if you are planning to do something special this Valentine’s Day, be creative, thoughtful, and loving with your choices. A heart-shaped box of chocolates from the drugstore, a dozen red roses, and a store-bought card have become cliché—and subsequently don’t hold as much meaning as they may have in the past. Let’s think outside of the heart-shaped box and tap into our wells of sexual and romantic creativity.

Cliché #1 - Heart-shaped Box of Chocolates Creative alternatives: If your partner loves chocolate, there are numerous alternatives to the drugstore or grocery store boxed varieties. Named one of the 10 Best Chocolatiers in the World in 2012, Vosges Haut-Chocolat is considered the height of luxury when it comes to chocolate. While they do offer a heart-shaped box for Valentine’s Day, I can promise you, the precious truffles inside will be like nothing your sweetheart has ever tasted! The Crush Truffle Collection is a 16-piece collection, described as “a dossier of aphrodisiac truffles.” Two of my favorites from the collection include the Edith: Piper Heidsieck Brut Rosé Sauvage

Champagne + 65% cacao dark chocolate + rose water + crushed rose bud poudre; and the Kumamoto: kumamoto oyster-infused fresh cream + champagne + 36% cocoa butter white chocolate + edible pearl dust. As you can see, these are not your run-of-the-mill truffles! Personally, a trip to New York City is not complete for me unless I get to stop into their shop pick up some of these uniquely delicious treats! Shop online at: www.vosgeschocolate.com Sensual alternatives: If you’re looking for something more sensual, I suggest chocolate covered strawberries and/or a chocolate fondue. My favorite chocolate covered strawberries are made by Godiva; however, you can also purchase them online from a variety of other retailers. As for a fondue, be sure that you choose items to dip into it that are sexy and not too messy. For example, strawberries, pineapple, apple slices, sliced bananas and bite-sized pieces of sponge cake work well. Anything that will crumble easily should probably be avoided. For a Fondue Recipe, see the one suggested at the end of this article by Ghiradelli. Both the chocolate covered strawberries and the fondue can be served as a dessert or as part of foreplay…either way, they’re sure to love it.

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February 2013

Cliché #2- A Dozen Red Roses Creative Alternatives: Instead of roses, pick your lover a bouquet of their favorite flowers. This kind of thoughtfulness will make the gesture a lot more meaningful to the receiver.

Not sure which ones are their favorites? If you’re married, chances are you can refer back to a wedding photo and take note of what she chose to carry in her bouquet. If you’re not married, that’s okay too. Did you know that all flowers have meanings? Find ones that say just what your heart is thinking. One helpful website is www.theflowerexpert.com.

They offer pictures of the flowers along with their meanings.

For example, they state that the Iris symbolizes eloquence.

Purple iris is symbolic of wisdom and compliments. Blue iris symbolizes faith and hope. Yellow iris symbolizes passion while white iris symbolizes purity. Once you find one or two that you think would be perfect for your partner, get some help from your local florist to create a beautiful bouquet.

Be sure write down the meanings of your choices, so that when you give them the bouquet, you can tell them the meanings—and melt their heart with all of your creative thoughtfulness.

Sensual alternative: Buy a feather rose (or a dozen feather roses). Feather roses look like a fresh rose from a distance; however, the petals and leaves are made from feathers. When they’re done admiring it as a unique, long-lasting flower, you can put it to use as a sensual addition to your repertoire in the bedroom. The same way you would use a peacock feather to tickle their senses in the bedroom, this lovely rose is a prettier and more creative substitute! Just make sure you use it on their body before using any lotions or oils, as that would make the feathers clump up and get icky. After your creative night of bliss, simply put it into a pretty vase on your bedside table for easy access for your next fun-filled evening!

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Cliché #3- Store Bought Card Creative Alternative: Write a love letter. I wrote about this in more depth last year; however, it’s worth sharing again. If you’re in need of some pointers, there is a website that teaches the art of writing a Love Letter: www.writeexpress.com/How-to-writea-love-letter.html, by Larry Barkdull. It gives clear, step-by-step instructions for how to write an amazing love letter. Here are a few of the points you want to be sure to include:

If you’re a good storyteller, try your hand at a little personalized erotica, with you both being the main characters, of course. Be sure to note specific things that they do that really turn you on, as well as things you would like to do to them. Don’t be afraid to stretch out of your comfort zone and share some of your sexiest fantasies. Pull them into a world with you that they’ve never experienced before. They are sure to read it more than once—it just may not make its way onto the mantle.

recall when you fell in love with him/her explain how your life has changed for the better explain that you can’t imagine life without him/her tell how wonderful and complete he/she makes you feel recall some special moments you’ve shared together list qualities that set him/her apart from everyone else Sensual Alternative: Write an erotic love letter. Simply take the aforementioned suggestion, but tailor it to sexual thoughts and feelings related to your partner. For example, recall the first time you made love to them and how amazing that was for you.

You could also include specific things about them that you find particularly attractive. If you’re at a complete loss for words, but really want to give this a shot, there is always good old Google!

Simply type in “how to write an erotic love letter” and voila!

There are dozens of websites out there to help you. For an extra touch, spray a little of your perfume or cologne onto the paper before you start writing.

Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker. She has been in the field of mental health for the past 12 years, dedicating the past seven 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 or email her directly at: dr.palimere@sextherapyindelaware.com

Ghiradelli Fondue Recipe “Bittersweet and milk chocolate and a hint of chocolate liqueur make this the ultimate chocolate fondue.”

Makes 4 Servings Ingredients: 1 1/4 cups whole milk or heavy cream 1 teaspoon pure vanilla extract 2 tablespoons unsalted butter 6 ounces Ghirardelli 70% Cacao Extra Bittersweet Chocolate baking bar, broken or chopped into 1-inch pieces 6 ounces Ghirardelli Milk Chocolate baking bar, broken or chopped into 1-inch pieces 2 tablespoons chocolate liqueur (optional) In a medium saucepan, combine the milk, vanilla, and butter. Heat over medium heat until the mixture just simmers. Remove from the heat and stir in the bittersweet and milk chocolates and chocolate liqueur until completely melted and smooth.

Serve over a heat source that will keep the fondue warm, but not hot.

All Rights Reserved © 2013 Allrecipes.com 27

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February 2013

Getting Seduced By Comfort? By Joe White No one ever starts out life and plans to settle. We come to this world full of dreams and ambitions. We are fearless warriors and warrior princesses but somewhere on our journey we come to realize that the rules we have for life are not shared by others.

We experience pain, disappointment, hurt and lost. Eventually we find a place that is least painful, perhaps mildly uncomfortable and we begin to call it home. As for our dreams? We create stories of how they are really not that important to us or how an event or individual is the reason we had to settle. Then we officially settle and life as we know it changes forever.

the quality of our lives is greater than the seduction of comfort and that we find happiness in progress.

As for the women at my speaking engagement... four months later after some coaching and my Breaking Through The Barrier seminar, her new favorite song is by Sugarland and she sings, “I ain’t settlin’ for anything less than everything.”

Live Free!!!

I remember I was speaking at a leadership conference on the topic of how can we navigate through the seasons of our life when a woman approached me after I finished. She said to me, “I don’t need to grow; my life is pretty content. I mean I am not where I want to be but heck I am better than I was when I was younger.”

I was caught in the crossfire. Do I politely agree with her or do I share with her that what she told me is the exact definition of settling?

We have come to believe that our greatest human need is our need for survival. We have learned in Psychology 101 from Abraham Maslow’s Hierarchy of Needs. But the truth is that our need for comfort and familiarity is even higher. I know what you are thinking... “What is wrong with comfort?” Inherently nothing but comfort is very seductive and addictive. The more we get of it the more we want of it and the more we want it the more we have it.

Comfort and familiarity is the root of settling. We settle because it feels good to be comfortable and then it becomes familiar which means we avoid stepping into what is uncomfortable. The paradox here is clear, we only grow when we step into uncertainty and that is usually very unfamiliar and is not very comfortable.

This is the Settling Trap.

We settle for a relationship that is not fulfilling, a career that is unrewarding, a life that is uninspired. It does not matter why you are here. Spend years in therapy if you need that answer but more importantly you must break free from the gravitational pull of settling. We must grow. Nature’s law is that which does not grows dies. We die emotionally little by little.

We must reawaken our dreams, ignite our passion and realize that

Destress Package

Joe White is the President and founder of Get Life Coaching. Get Life Coaching is the leader in personal and professional development since 1999. Joe recently earned the most Prestigious Award : 2012 Entrepreneur of the year. Joe can be contacted at: 302-832-3424, or email him at: doitnow@getlifecoaching.com or check out facebook. com/getlifecoaching. Follow Joe on @getlifecoaching

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Q:

A cousin of mine read an article about prescription mistakes. How do I make sure that this doesn’t happen to my cat? She is diabetic and requires insulin injections every day. Any help would be appreciated.

A:

All veterinarians are taught pharmacology during their studies. This includes the proper procedure for writing prescription medications that are usually filled by human pharmacies. Care must be taken by both the veterinarian writing the prescription and the pharmacist reading the prescription.

Unfortunately, prescription errors in human medicine account for a large number of deaths, deaths that did not necessarily have to happen. It follows, therefore, that if clients get their pet’s prescriptions from an on-line or retail pharmacy that these mistakes can occur as well.

Most problems occur because the prescription itself is written illegibly and misinterpreted by the pharmacist. Other mishaps occur because the pharmacist is not familiar with some of the abbreviations utilized in veterinary medicine. There are different systems of abbreviations taught in veterinary and medical schools.

For example, the abbreviation SID, meaning once a day, has been misinterpreted as BID, meaning twice a day, and QID, meaning four times a day. This has resulted in drug overdoses in many situations. Medications that have side effects which get worse as the dosage of the drug gets higher can result in overdosing and potential serious consequences. Some pharmacists have assumed that certain drugs are interchangeable the same way they are in human medicine. This is not the case at all. Cases have been cited where one type of insulin was substituted for another type of insulin causing a condition called diabetic ketoacidosis which can be life threatening. There are different types of insulin utilized in veterinary medicine, some used in dogs, some used in cats. Switching to another kind of insulin or changing the dosage without consultation with a veterinarian can be fatal to your pet.

Some medications, such as thyroid medication, must be carefully written on the prescription. Dogs require a much higher dose of this medication than humans. Cases exist where a pharmacist assumed that the prescription was written wrong and dispensed a lower dose of the thyroid medication, resulting in additional problems with the dog. Another common error occurs with the drug azithromycin (an antibiotic) and the drug azathioprine (a chemotherapy medication). I had a personal experience with the drug methimazole (used in hyperthyroid cats) and metronidazole (commonly used for diarrhea). The prescription was very legible because I printed out the drug name and actually wrote out the 30

instructions without the use of abbreviations. I keep a copy of all prescriptions I write out so that I, the client and the pharmacist can go back and review it if an error occurs. In this case, the kitten was given methimazole instead of metronidazole and died as a result of the overdose. Needless to say, the owner of the kitten was very upset. The pharmacist paid for a replacement kitty.

So, as a pet owner, I recommend that you start by asking a few questions to your veterinarian before getting the prescription filled at a retail pharmacy. Find out the exact name of the drug and what its purpose is. Is it for pain, inflammation or infection, for example? Ask how much and how often the drug is to be given.

Ask what the side effects are and exactly what you should look for. For example, many common antibiotics can cause vomiting.

Your veterinarian may tell you to give it with food to reduce the incidence of this occurring. It is good to ask if the medication should be given with or without food. Find out if the drug should be refrigerated or kept at room temperature. Make sure your veterinarian is aware of all other medications and supplements (including vitamins) your pet is taking and find out if there is any interaction that you need to know about. Many clients think that their pets’ medication can be stopped once the pet seems better.

This is generally not the case. So it is best to ask your veterinarian if all the medication should be finished once your pet improves.

Chances are they will tell you to complete the full prescription.

Once you get the prescription filled by the pharmacist, check to see if the instructions, dose and frequency match what the veterinarian told you. Any questions should be directed to your veterinarian or the pharmacist if discrepancies occur. It is better to be safe than sorry.

Dr. Rose DiLeva is a 1987 graduate of the University of Pennsylvania’s school of Veterinary Medicine. She practices alternative and conventional veterinary medicine. Dr. DiLeva is a certified veterinary acupuncturist and a certified veterinary chiropractitioner. She can be reached at her Animal Wellness Center in Chadds Ford, Pa. at 610558-1616 for appointments and telephone consultations. Her web site is www.altpetdoc.com and www.drrosesremedies.com

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February 2013

surgery reconstructive pain HANDS ON HEALTH interference treatment prevent scar tissue myofascial restoring shoulder knee throat radiating by: Ann Wilkinson P.T.M.S,

Q:

Last year I had reconstructive surgery for throat cancer.

They took a bone from my clavicle to recreate my trachea. The pain at the clavicle, the donor sight is excruciating. What do you think?

A:

If pain is still present a year later; that increases the likelihood that the fascia may be the culprit. I am sure your doctor has already ruled out infection. The donor site is located in an area that has many key nerves, kind of like a central hub for information coming and going to the entire arm. It takes a fascial restriction the width of a hair to impede nerve conduction or cause irritation to a nerve, this area is prime for this condition. There is great opportunity for interference due to the size, complexity and superficial location of the brachial plexus. Surgery which is a good thing and necessary can have a few drawbacks. One is that it actually creates scar tissue. There are times when vibrational medicine, scar tissue release and friction massage are utilized immediately after surgery in order to prevent the production of collagen and keep layers of tissues from adhering to one another.

These techniques can be used as a treatment after problems arise. However sometimes they can be prescribed preventatively to keep this tissue from forming. It is not necessary to tolerate the pain from a donor site. Use a therapist who can release the fascia and scar tissue, while also helping the reconstructed sight to become more pliable and integrated to the body. Myofascial release and integrated manual therapy sound like the treatment of choice in this situation.

A:

Initially I was concerned as to whether your shoulder and knee pain were isolated or radiating from irritation of nerves coming from the neck to the arm or low back into the knee. Since the neck and back resolved and symptoms remained distally or farther away from the spine, this was a clue that the injuries were isolated. Also, you had spent a very long time in passive therapy prior to seeing me including ultrasound, electrical stimulation and hot packs. It is possible during this rest time, as we can lose 3 percent strength a day in rest that weakness set in at the knee.

Assuming the shoulder pain came for the neck gave ample time for tightness to grip the shoulder blade and the pivoting clavicular joints of the shoulder. Strengthening very key muscles in the knee, in a very specific sequence, allows the knee cap to track properly so we could move in to more difficult strengthening. The stability this provided made the pain subside in the knee. The lack of small almost unnoticed yet vital movements around the shoulder beyond the ball and socket, put the ball and socket in a maligned position. Restoring those small motions allowed the ball and socket proper articulation and space to move without pinching areas that are normally not compromised when this small but important joints have free range of motion. The loosening of the muscles underneath of and on top of the clavicle and the ones that attach the shoulder blade to the body are very painful when they were as tight as yours were. However this is one of the few times I may say “no pain no gain” as the tissues length must be restored for proper mechanics and freedom of range to permit desired motions.

Q:

I came to you with several areas of severe pain after a twisting injury. My shoulder and knee continued to hurt even after my neck and back pain resolved. You were really easy on my knee and shoulder because they were so tender. Eventually however, you really pushed my knee with exercise and deep mobilizations of all the tight, tender areas of my shoulder. At first, these interventions were excruciating. Now each treatment is less and less and I am getting better. How do you know when the pain is good or bad and when to push through it? www.livingwellmagazine.net

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 and has helped thousands of patients.

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 and can be reached 302-656-7882. The farm is also available for birthday parties, women’s circles, and retreats.

February 2013

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(if you want a feel-good life)

By Suzanne Eder

Let’s talk about feelings. Well, okay, to be more precise – I’ll write about feelings and you can read what I write and see how you feel about it. How’s that?

as simple as that sounds, it’s really quite an art, in part because the word “feelings” means different things to different people. It’s easy to get confused.

I’ll start.

For example, it wouldn’t be unreasonable for someone to feel angry at a perceived insult and, having received a recent admonition to “let your feelings be your guide,” lash out in a way that makes the situation worse, not better. Often when we speak and act in the midst of strong emotion, we create results we’d rather not experience.

Except for the Vulcans and androids among us, everyone has feelings. Yet we don’t always know what they “mean” or how to respond to them. Many people have become experts at ignoring their feelings, others cave into them and wallow for a while, then emerge feeling more than a little wiped out. We often experience feelings as a nuisance or a distraction, yet many have learned that trying to override feelings with logic and reason often backfires.

They’re more than a little misunderstood, wouldn’t you agree?

Yet learning to understand and navigate through our feelings is one of the best skills we can develop…if we want to live a feelgood life.

I’m tremendously grateful to have made the shift in orientation from thinking my way through things, to feeling my way through.

It’s amazing how much more readily we can access fulfillment when we let feelings be our guide rather than linear, pro vs. con thinking. And that’s because fulfillment is a state of being that we recognize as a particular feeling. If we’re not tuned in, we don’t experience it.

Learning to recognize and trust feelings is a big part of the work I do with clients. I often say, “Let your feelings be your guide.” Yet 32

So why would we ever want our feelings to be our guide? Don’t they get us in trouble more often than not? Wouldn’t it be better if we could simply bypass them altogether, like Mr. Spock in the original Star Trek series, and act always from a cool and rational place?

I’ll go out on a limb here and declare a firm “No!” in answer to those questions. Life without feelings wouldn’t really be life at all.

Our feelings are what give us a sense of aliveness. And they really are an invaluable guide in making choices that nudge us back to our path of greatest fulfillment.

So how can we let our feelings be our guide…without letting them run away with our good sense?

First, let’s get clear on some terms. There’s a big difference between deep feelings and emotional reactions. There’s also a big difference between letting our feelings be our guide, and acting on a given emotion in a given moment.

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Emotional reactions are triggered by something. They are an invitation to slow down and gain clarity about what you truly want. Deep feeling, as I’m using the term, is an inner sense of what is right for you – or not – right now. It is, literally, a felt sense. There is no charge around it, just a deep recognition or understanding you can subtly feel.

Deep feeling is one way your intuition speaks to you. Emotional reactions get your attention so you know when to slow down and listen.

I usually find examples tremendously helpful at a time like this!

Here’s one from my life experience. Many of you know that I spent years in the corporate world, climbing a career ladder to increasingly more responsible positions and becoming unhappier at each succeeding rung. The closer I got to those senior-level positions, the less I wanted them. I was appalled at what I perceived as the greed underlying virtually all of the decisions made at that level. I was sure I couldn’t play that game.

Now, let me pause and be very clear here. I’m not trying to convince you that corporate executives are greedy. Some may be, many are not – it’s actually none of my business. I use this example because, at the time, I felt very strongly about how unjust the whole corporate system seemed to be. And it took some time for me to realize that my emotional reaction was a signal for me to pause and – instead of focusing my attention on the “greedy”

executives – look within myself, instead. Why was I so upset, really?

Although there was a whole constellation of thoughts and false beliefs that gave rise to my upset, the fundamental reason my emotions were so high was that I felt trapped. I believed I was experiencing what “work” was supposed to be, and that I had to force myself to fit into an environment that didn’t suit me particularly well.

Or I could keep trying to change the environment, which I’d been doing – propelled by my sense of injustice – with marginal success. That was long before I appreciated such wisdom as, “What we resist, persists,” and long before I understood that my very focus on what I didn’t like about my job was ensuring that I would keep experiencing it.

But even at the level of awareness I had at the time, I could see that acting from emotional reactiveness wasn’t effective. I felt depleted, and nothing much had changed in my immediate work environment. So I was prompted to consider another alternative.

What if I wasn’t trapped? What if I could do work I really loved?

I think most of you know that my life has become an answer to those questions. I am now doing work I love – not because I acted on my emotional reactions, but because their intensity finally got my attention. My strong emotions prompted me to pause, lift the covers and see what was underneath. — continued on next page

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And that’s the whole point: strong, negative emotional reactions are a signal to us that we’re perceiving or interpreting a situation in a way that no longer serves who we are or who we are becoming.

It means we believe something to be true that is disempowering us, as I believed I was trapped in the corporate world when in fact I was not.

have finer levels of discernment yet to develop.

Fast forward a few years. I had navigated my way, after several starts and restarts, into a part-time consulting role, still in the corporate world. I had founded Solid Ground and was nursing it along “on the side.” I began to feel a great longing to develop my Solid Ground work more deeply. Unlike the negative emotions arising from my earlier years of looking outside myself and judging what was “wrong” with the senior executives, this feeling was completely different. It was calling me forward, not keeping me stuck. This was not an emotional reaction to my circumstances.

It was an impulse within me that wanted to grow – and one that I could feel.

So be willing to explore the depth and wisdom of your own feelings and emotions. See if you can distinguish between emotional reactions and the deeper, intuitive knowing that comes through as a felt sense about what is right for you, or not. Pay more attention, in general, to how you feel and what that might be telling you. Be curious, be willing to actually feel your feelings – and be open to experiencing what it’s like to live your life in the flow.

There wasn’t a negative charge to the feeling, but it did carry its own sense of what I call positive urgency. Let’s get on with it! Now is the time! That felt-sense was strong, clear and peaceful. I didn’t have to look for clarity, the feeling itself was the clarity I sought.

e

And so on my journey I have been guided both by my emotional reactions, which call me to slow down and inquire within, and my deep, felt sense of what is right for me at a given point in time. As I’ve shifted from analyzing my next move to feeling into it, I’ve experienced far greater flow, fun and fulfillment in my life. (Not to mention a renewed zeal for alliteration.)

By the way, this doesn’t mean I’ve abandoned all of my reasoning and analytical capacities. It just means that I rarely lead with them, and I never depend solely on them in making decisions.

I’ve learned that my feelings are a far more reliable and efficient source of guidance.

And developing those finer levels of discernment can make the difference between living a life that is frustrating or depleting or maybe just a teensy bit boring – and living the life you actually came here to live.

You might be surprised at how good it feels.

Suzanne Eder is award-winning writer, teacher and transformational life coach, Suzanne Eder started her professional career as a CPA and enjoyed a highly successful corporate career in both Finance and Human Resources. She is a graduate of the Barbara Brennan School of Healing’s intensive four-year program in mind-body-spirit healing, and is a former fitness instructor who taught aerobics, body sculpting and yoga for 16 years. She has also been initiated in Divine Openings, an extraordinary evolutionary process which powerfully supports clients in awakening to their magnificence. Through her writing, classes and workshops she offers inspired and practical counsel in all areas related to personal growth and transformation. Suzanne can be reached at see@mysolidground. com or (302)888-2138.

To be honest, learning to recognize, discern and understand my emotions and feelings has required more than a little practice. It isn’t always clear whether a particular feeling is a reaction based on a false perspective, or if it is inner guidance. I know many of my clients grapple with this, as well. Yet just because it isn’t always clear what they are telling us doesn’t mean we should simply give up and ignore those pesky feelings altogether. It just means we

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February 2013

LW M

The Taste of Texture

By Eric Aber

Taste vs. Texture, it is an epic battle, being played out continuously in kitchens everywhere. Texture is one of the key distinctions that can separate a perfect meal from an utter disaster. All too often if a person has a food aversion they will explain that; “it’s not the taste it’s the texture”. The finesse needed to lift a soufflé to a delicate lighter than air gastronomic success rather that a sunken dense failure is rarely given the attention it deserves in cooking and recipes. The topic of texture is mostly found in the discussion and evaluation section at the end of a recipe used solely for the purpose of helping to judge if the dish is a success or failure. At that point, however, it is too late. No changes can be made. Texture is a concept that should be kept in mind from the very onset of the cooking task and should not be far from focus until the dish is completed. Texture can have as much of effect on the outcome of a dish as the main ingredient itself. And still texture is rarely discussed as a defining characteristic of what makes a dish exceptional. When composing a dish for the first time it is very helpful to get a sense of how it should “feel” in your mouth upon completion. What emotion or memory does the dish evoke? Is it crispy and savory or is it soft and subtle? Does it bring a sense of cooling calmness and relaxation or is it exciting and filled with pizzazz?! The spectrum of texture can be just as varied as the spectrum of flavors and should be considered just as important.

Texture can be affected by all of the processes of cooking and there are many variables but the two that can have the most observable effect are Cooking Method and Ingredient Preparation.

Cooking methods There are only 3 basic ways to cook something and each one has a specific set of textures that can be imparted. The first method is dry heat cooking. This can be done with or without the use of fats and oils. It includes techniques such as grilling, frying, pan searing and oven roasting. These methods will most times result in, as the name implies, drier and many times a crispier finished product. Often the goal here would be to obtain a crust of some sort on the foods being prepared. This could be anything from a breaded fried item or a filet of fish seared or grilled over high heat. Often this technique will result in browning or caramelization known as the Maillard reaction and imparts a rich savory flavor and a distinct texture.

The final cooking method is a combination of the two which has the result of the deep flavor imparted during the dry cooking process and the softer more relaxed texture of the moist cooking methods.

Examples of this would include braised meats, sautéed mushrooms, lasagna and stir-fry’s. In some cases the process starts with poaching or boiling an item then finishing it in a dry oven, while other times the food is first browned & seared, then liquid is added and the food is finished in a moist cooking environment.

The second thing that effects texture the most is the preparation of the food item to be cooked. This includes everything except the use of heat. Examples of this would include, cutting, marinating, drying and curing.

When cutting a food product it is important to cut it in a way that enhances the natural attributes of the food itself. Meat must be cut in the proper direction in relation to the grain. This simple step can be the difference between a tender piece of meat and shoe leather.

Another important factor in food texture is the size of the cut. This will greatly affect the cooking time of food. In order for a vegetable to cook quickly and become tender in a stir-fry, it must be cut small enough. Further the other vegetables may require different cooking time and all must be cut in a way to allow them to cook evenly. Dense, harder vegetables such as potatoes and carrots will take longer to become tender than spinach or peas.

Marinating, curing and drying will also have a distinctive result. A marinade can not only enhance the flavor but will most time help to tenderize a food. However, keep in mind that, over-marinating can result in a tough almost cured final product.

The given examples are just the tip of the iceberg and provide a glimpse into the complexities of cooking a perfect meal. No matter what methods of cooking or preparations are used it is always important to keep in mind what effect this will have on the texture of the final dish.

Eric Aber co-owns the award winning restaurant Home Grown Cafe in Newark, DE with his wife Sasha. In addition to the cafe, he enjoys foraging for wild mushrooms and other edibles, traveling, practicing Ninpo, playing music, furthering his culinary knowledge and spending time with his family.

The next method is moist heat cooking. This would include techniques such as boiling, steaming or poaching. The results are a lighter softer more delicate finished product. Examples would include pasta, steamed vegetables, poached salmon or eggs. www.livingwellmagazine.net

February 2013

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“Hospitals haven’t given safety the attention it deserves,” —says Peter Pronovost, M.D., senior vice president for patient safety and quality at Johns Hopkins in Baltimore.

Going to the Doctor?... Better be Prepared

By Dr. Scott E. Rosenthal

You secure your SCUBA mask and jump through the water’s surface, leaving only a splash as you begin your 100 meter descent into the watery depths. The water is murky and filled with unforeseen horrors that can rip the life from your body in a second. Sharks. The sharp steel of shipwrecks. Gear malfunctions.

Such territory requires split second decisions for survival. You feel the chilling temperatures reach your bones, and wonder in panic, “Did I check all of my equipment? Tanks? Regulator? Where is my partner? Where are the sharks? Am I fully prepared?” Millions navigate other depths that carry as much complexity and danger.

Frequently, they do so without planning. Just blind faith and a hope for the best. These waters are filled with white coats, prescriptions and procedures. Next time you dive into the waters of health care, be PREPARED! With 90 deaths annually from SCUBA diving accidents, one must plan carefully before strapping on a set of tanks and leaping into the water. Meanwhile, projections outlined in 2010 from the Department of Health and Human Services cast out alarming numbers that would make even the bravest diver squirt ink like a squid. The report states that infections, surgical mistakes, and other medical harm contribute to the deaths of 180,000 hospital patients per year. In addition, 1.4 million patients are seriously hurt by their hospital care. And... these numbers only refer to Medicare patients.

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“Hospitals haven’t given safety the attention it deserves,” says Peter Pronovost, M.D., senior vice president for patient safety and quality at Johns Hopkins in Baltimore. “Medical harm is probably one of the three leading causes of death in the U.S., but the government doesn’t adequately track it as it does deaths from automobiles, plane crashes, and cancer. It’s appalling.”1 Avoiding the hazards of health care can be as difficult as swimming upstream in spring. Even if you avoid hospitals, outpatient deaths run approximately 199,000 per year in the US.2 Trying to be clever by staying in the kiddie pool and attempting to limit medication use to over-the-counter drugs still carries a whale-sized risk. As a single example from the sea of pills, at least 16,500 people seeking relief from arthritis will die each year from taking NSAIDS (nonsteroidal anti-inflammatory drugs such as aspirin, naproxen (Aleve and Naprosyn) or ibuprofen (Advil and Motrin).3 Is it realistic to avoid all doctors, hospitals and medications at all times? It is NOT! Can you lessen your risk of death by educating yourself and making calculated choices? Most definitely. All you need to do is learn to be your own patient advocate.

www.livingwellmagazine.net

— continued on next page February 2013

— continued from previous page

Below is a sample list of questions and concepts (in no specific order) for your health care professional. They can help you survive and make it back to the surface of the murky medical waters unscathed: Being a self advocate means you will search for the safest and most effective treatment options. Get second and third opinions.

Talk to doctors in different fields. Consider natural, less invasive options that allow you to avoid the greater risks associated with medications and surgery. The type of health professional you see will determine the type of approach recommended. As Abraham Maslow said, “I suppose it is tempting, if the only tool you have is a hammer, to treat everything as if it were a nail.” An example of how your choice of doctor influences your treatment can be found in a recent study published in the medical journal Spine.

Surgery rates varied when injured workers first saw a surgeon as opposed to a doctor of chiropractic. Only 1.5% of the patients first seeking chiropractic care had back surgery compared to 42.7% of those who first saw a surgeon. The authors concluded that “there was a very strong association between surgery and first provider seen for the injury, even after adjustment for other important variables.”4

Can I change my lifestyle choices in order to feel better?

Prior to visiting a doctor, you (the self advocate) will create a list of concerns to take with you. While at the visit, you repeat statements back to the doctor to assure your understanding.

Bravely ask for further explanation when needed. Take notes to refer to later. If a silent thought ends with a question markSPEAK UP! Make statements such as “doctor, please help me understand this more.” Soften confrontation by using sentences similar to, “I am not trying to challenge your advice, I just want to be fully aware of all my options and risks and be comfortable with my decision.”

What is the best way to reach you, if I have a question or concern?

Are there any natural and/or safer alternatives?

Is there an underlying cause of my condition that should be addressed?

What are the long-term risks of masking the symptoms?

Does this drug interact with any of the other medications I am taking?

What are the long-term effects of taking this drug?

How would I know if I am becoming addicted to the medication?

What are the common and uncommon side effects?

What can I expect immediately following treatment?

What if I wait and do nothing?

Is it urgent that I treat the condition immediately or do I have time to consider my options?

Can you please tell me about your experience treating this condition?

Are you aware of other treatments that you do not offer but could help me?

Do the benefits of the new medication outweigh the safety record of the older medication?

page www.livingwellmagazine.net

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— continued from previous page

Most doctors should be open to discussion and value your engagement in the process. A busy doctor may ask you when you can schedule time to talk further. For more information on this specific topic, read the past Living Well article When to Fire Your Doctor archived at rosenthalchiropractic.com.

An easy way to avoid being hooked by a potentially unnecessary product or procedure from someone constantly trolling for your business is to stop watching drug advertisements on television.

Trash the ads from your magazines as you spout, “You will not catch me!” Tell your pill popping friend at work that you are thankful for his information, but not interested. If he keeps sounding his call, tell him to close his blow hole and surface later (but, nicely!). Learn to think for yourself. Research and find answers to every question you have. Always believe you play the most important part in your own health care - the self advocate.

The next time you need to go for a swim in the ocean of health care, you have a decision to make! Dive in blindly and hope for the best or take responsibility and plan ahead. The latter may feel like swimming against a strong current of authority or feel impolite and unappreciative, but it beats becoming chum in the waters of your future health. Become an advocate for your health like your life depends on it. After all, if you don’t, who will?

1http://www.consumerreports.org/cro/2012/08/how-safe-is-your-hospital/ index.htm 2Starfield B. Is US health really the best in the world? JAMA. 2000 Jul 26;284(4):483-5. Starfield B. Deficiencies in US medical care. JAMA. 2000 Nov 1;284(17):2184-5.

3Recent considerations in nonsteroidal anti-inflammatory drug gastropathy.

Am J Med 1998 Jul 27;105(1B):31S-38S 4Early Predictors of Lumbar Spine Surgery after Occupational Back Injury: Results from a Prospective Study of Workers in Washington State. Spine (Phila Pa 1976). 2012 Dec 12. [Epub ahead of print]

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February 2013

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39

Green Tips & Tricks

By Karen Verna Carlson, N.D., Ph.D. (Hon.)

“Progress, not Perfection” is a slogan that has served me over decades of growing my spirit, and now it’s also useful for my work to live more greenly. On a spiritual level, I give myself credit for what I’ve experienced as progress in order to soften those negative internalized perfection messages about what I didn’t do very well or didn’t get to. On a green level, I applaud the progress earthly civilizations are making to live in harmony with nature and to begin healing devastating ecological damage. I do that in order to avoid sinking into hopeless despair about accelerating deterioration.

• My Part Plus 10% •

I am doing my part plus 10% by recycling, reducing fuel consumption, carpooling, encouraging native plants, converting lawn into biodiverse habitats, composting, refraining from toxic cleaners and landscape chemicals—the global market for pesticides alone is $44 billion; there are 17,000 pesticide products on the U.S. market, according to onearth magazine (onearth.org).

However, planetary deterioration is accelerating faster than the positive effects of all green efforts. That’s a bummer, even if I didn’t have perfection tendencies. Would you be willing to live 10% more greenly this year? Perhaps our progress can cooperatively become an exponential curve to restore balance to our planetary, our bodily and our social ecosystems.

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• Magical Stream •

Enter the magical world of a winter stream. Volunteer a couple hours outdoors and you’ll certainly increase your green awareness by 10%. Could be anytime of day. Other than conversation with a few other volunteers, there’s just soft quiet. Observe. Stream shores or edges have many different qualities within yards of each other. See paw and hoof prints. In the water, logs and snags are favorable for fish cover and epifaunal colonization. You can net some teeny tiny critters as samplings of macroinvertebrates like worms, crayfish, dragon/damselflies, beetles, midges, snails and clams. Or you can collect water samples in vials and use a simple chemistry kit to measure water pH, dissolved oxygen, nitrate ppm and orthophosphate ppm. Kind guidance by experienced streamwatchers makes these activities deeply satisfying.

• Start Now •

Get involved right here, right now by participating in your local township’s stream monitoring program to help our Brandywine River and its myriad brooks and streams and wetlands meet state water quality standards. Delaware’s website is www.dnrec.state. de.us .

The Brandywine is the drinking water source for Wilmington and much of Chester County, PA. It provides habitat and natural corridors for wildlife, upon which our lives depend. And it is beautiful — continued on next page

www.livingwellmagazine.net

February 2013

— continued from previous page

• Find Impairments • But much of it is impaired, unable to filter and process potential pollutants from chemical fertilizers to rotting fish carcasses, unable to recharge groundwater, unable to absorb rainwater, runoff and snowmelt that prevent flooding, unable to trap excess sediment that harms aquatic habitats and raises water purification costs, unable to sustain microorganisms that transform dead leaves and logs and crayfishes into food for other organisms in the aquatic food web. These characteristics are summarized from a report by 11 scientists culling 235 scientific publications. The document “Where Rivers Are Born: The Scientific Imperative for Defending Small Streams and Wetlands” is available from www. amrivers.org/docs/WhereRiversAreBorn1.pdf.

• Improve and Protect •

The Brandywine Valley Association (BVA) “over the past six decades has pioneered innovative programs to improve and protect the water in the Brandywine Valley.... [A] leader in local watershed conservation and education, BVA offers programs for all ages and conducts environmental studies and projects to…restore, preserve, conserve and enjoy our region’s natural resources through meaningful experiences, emphasizing hands-on field activities that demonstrate the interconnectedness of living organisms and the watershed on which they rely.”

Red Streams Blue is a BVA program to identify the impaired segments and reasons for impairment; develop a Restoration Plan; select projects to be undertaken based on cost, impact and priority; build partnerships within the restoration area; identify funding sources; and complete restoration projects.

• Become a Watershed Steward • In addition to volunteering for stream testing, you can also help a red stream become blue by being a watershed steward. BVA explains, “A watershed is an area of land that drains into a specific body of water such as a stream, lake or ocean. The Brandywine Creek and its watershed is a critical natural resource that you can help protect by practicing ‘good watershed housekeeping’ in and outside your home.

“Watershed education is an interdisciplinary way to explore issues of local significance. Since watersheds are delineated by topography, and not political boundaries (state, county, township lines), this type of education fosters natural connections between people, places and all of the living and nonliving things that interact to create the communities (both natural and societal) in which we live.

Plant more trees and bushes. These help to break the fall of raindrops which slows runoff and allows more rainfall to soak — continued on next page into the ground.

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— continued from previous page

“There is nothing perfect….There is only life.”

The Secret Life of Bees, page.256, a novel —by Sue Monk Kidd (Penguin Putnam, Inc. NY, 2002)

Do not mow right up to the stream bank. Leave an unmowed buffer along the stream. This helps protect the stream from erosion and slows runoff before it enters the stream. Planting native bushes and trees along the stream shades the stream and creates additional habitat for birds and other wildlife.

Always properly dispose of household hazardous substances. Paints, motor oil, batteries, tires, cleaners, solvents, pesticides, fertilizers etc. are hazardous to wildlife, plants and humans. Never pour these chemicals down your drain, into a stormdrain or on the ground. For information on recycling and hazardous waste disposal contact Delaware Solid Waste Authority, 1128 S. Bradford Street, PO Box 455, Dover, DE 19903; 1-800-404-7080 Citizen’s Response Line; (302) 739-5361 Office; http://www.dswa.com; or in Pennsylvania www. chestercountyswa.org.

page

Watershed Protections directions.

Convert small depression areas into rain gardens. These small gardens help retain runoff and allow the rain to soak into the ground instead of flowing into nearby streams. Rain gardens are attractive solutions to erosion problems or soggy areas in your yard. To learn how to build rain garden see the Center for Watershed Protections directions.

Always Conserve Water. Water conservation is important even when there is no drought. Use a broom instead of a hose to clean your driveway or sidewalk. Water your garden early or late in the day. Never leave a faucet running. Turn off the water while brushing your teeth. Fix dripping faucets or running toilets. Use low flow shower heads and toilets.”

For more information contact Brandywine Valley Association, Have your on-lot septic tank cleaned by a professional at least 1760 Unionville-Wawaset Road, West Chester, PA 19382; once every 3 years. Sludge collects in the septic tank and as the (610) 793-1090; (610) 793-2813 fax; http://www. tank becomes filled the fluid can not flow into the drainage beds. brandywinewatershed.org.

Raw sewage can overflow into the ground or back up into your house.

I’ll close with a Chinese saying so ancient, its source has been lost but its Yogi Berra truth twinkles brightly: “If we don’t change Always clean up after your pet and properly dispose of the direction, we’ll probably wind up where we’re headed.” waste. Animal waste can wash into and pollute our streams and even the groundwater.

Use pesticides and fertilizers sparingly. Fertilizers and pesticides can wash off the ground and pavement and be carried with the next rain into our streams. Use a mulching mower and test your soil to determine the fertilizers needed.

Maintain your automobile to prevent oil and coolant leaks. Oil and other automobile fluids can wash off roadways and parking lots polluting our streams.

Re-direct your downspouts away from driveways and sideways onto vegetated areas. This helps slow the runoff and allows the rainwater to soak into the ground.

Install a rain barrel at one or more of your downspouts. Rain barrels collect and store rainwater from your roof to use later for watering lawns and gardens. Rain barrels lower water costs and reduces water pollution by reducing stormwater runoff which contains pollutants like sediment, oil, bacteria and nutrients. To learn how to build and install a rain barrel see the Center for

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www.livingwellmagazine.net

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 that include child-, pet- and elder-care, green housecleaning and auto detailing, decluttering and reorganizing, garden care, and academic tutoring for elementary, middle and high school students.

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 February 2013

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recipes: the healthier side of chocolate

LIVING.WELL MAGAZINE’S CHOCOLATE COVERED STRAWBERRIES LWM’s own recipe

CHOCOLATE ANGEL FOOD CAKE adapted from Joy of Baking.

16 large egg whites (2 cups)

2 (3.5) ounce dark chocolate candy bars chopped 1 pint fresh strawberries with leaves In a microwave-safe bowl, or in the top of a double boiler over simmering water, cook chocolate until melted. Stir occasionally until chocolate is smooth. Holding berries by the stem, dip each one in molten chocolate, about threequarters of the way to the stem.

Place, stem side down, on wire rack and chill in refrigerator until hardened. www.livingwellmagazine.net

4 tablespoons Dutch-processed cocoa powder 1/4 cup boiling water 2 teaspoons pure vanilla extract 1 3/4 cups granulated white sugar, divided 1 cup sifted cake flour 1/4 teaspoon salt 2 teaspoons cream of tartar Preheat oven to 350°F and place rack in center of oven. Have ready a 10-inch two piece angel food cake (tube) pan.

Separate 16 eggs, whites in one bowl and yolks in another.

Cover whites with plastic wrap and bring to room temperature (about 30 minutes). Cover yolks and store in refrigerator or freezer for another use.

In a small measuring cup or bowl combine the cocoa powder and boiling water and stir until smooth. Stir or whisk in the vanilla extract. Set aside.

In another bowl whisk together 3/4 cup granulated white sugar, the sifted cake flour, and the salt. Set aside.

In a large mixing bowl, with the whisk attachment, beat the egg whites until foamy. Add the cream of tartar and continue to beat until soft peaks form. Gradually beat in the remaining 1 cup granulated white sugar until stiff peaks form.

Remove 1 cup of the beaten egg whites and whisk it into the cocoa powder mixture to lighten it.

To the remaining egg whites, gradually sift the flour mixture over the egg whites (about 1/4 cup at a time) and gently but quickly fold the flour into the egg whites. You can use a large wire whisk, large rubber spatula or a angel food cake folder for this task. Once you have incorporated the flour mixture into the egg whites fold in the cocoa powder mixture. (It is important not to overmix the batter or it will deflate.)

CHOCOLATE CHOCOLATE CHOCOLATE

Pour the batter into the pan (it will be almost full) and run a metal spatula or knife through the batter to get rid of any air pockets. Smooth the top and bake in the oven for about 40 to 45 minutes. It is done when a wooden skewer inserted in the center of the cake comes out clean and the cake springs back when gently pressed. The top of the cake will have cracks.

Immediately upon removing from the oven invert the pan.

Suspend the pan by placing the inner tube on the top of a soda or wine bottle. Allow the cake to cool for about 1 1/2 hours.

When completely cool, run a metal spatula or knife around the sides of the pan to loosen the cake and then remove the cake from the pan. Next, run a metal spatula or knife along the bottom and center core of the pan and remove. Place onto a serving plate.

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February 2013

RICH CHOCOLATE PUDDING A featured recipe taken from the Biggest Loser Premier Membership meal plan.

Sodium Girl’s Limitless Low-Sodium Cookbook By Jessica Goldman Foung, Matt Armendariz (Photographer) Millions of people live with hypertension or chronic kidney disease, and for them, eating a diet low in sodium is a vital part of maintaining good health. And, on average, Americans consumer more than double the lower recommended daily intake.

Creative substitutions, Foung shows people how to lose the salt and keep the foods they love. Includes delicious recipes for low-sodium meals of all kinds, including the traditionally salty foods you love most, like bloody marys and buffalo wings.

1 cup 1% low-fat milk 1 tablespoon sugar 1 tablespoon cornstarch 1/2 tablespoon unsweetened cocoa 1 square (1 ounce) semisweet chocolate, finely chopped 1/2 teaspoon vanilla extract In a small saucepan over medium heat, whisk the milk, sugar, cornstarch and cocoa until well blended; bring to a boil.

QUINOA CHOCOLATE TRUFFLES from: Sodium Girl’s Limitless Low -Sodium Cookbook by Jessica Goldman Foung

Remove the saucepan from the heat; stir in the chocolate. Over low heat, bring the mixture to a boil, stirring constantly. Boil 2 minutes. Stir in the vanilla.

Makes 8 mini truffles.

Put quinoa and 3/4 cups of water into a pot and bring to a boil. Then, lower heat so water is gently simmering and cover the pot. Cook for 10 minutes. Turn off heat and remove cover. Stir the quinoa and add a pinch more water if any of the grains are stuck to the bottom. Quinoa should be cooked but crunchy. Set the pot aside.

Turn the oven broiler on low. Spread quinoa on a cookie sheet and put into oven.

Cook for 10 to 15 minutes, or until quinoa is crispy.

In a double boiler (or a microwave), melt the two bars of chocolate. Stir constantly to make sure that the chocolate doesn’t burn.

Meanwhile, set up your treat-making station. Silicone cupcake cups or little bowls are easiest to use. In each, mix a tablespoon of quinoa and two tablespoons of chocolate in the cup. I used a chopstick to do the stirring. And make sure the chocolate is spread throughout. You want the quinoa to be covered on all sides. Then, put the cups or bowls in the refrigerator for at least 20 minutes.

When ready to eat, pry the treats out of the cups or bowls and serve immediately so they melt in your mouth and not on your carpet. www.sodiumgirl.com www.livingwellmagazine.net

Spoon the pudding into four dessert glasses or custard cups.

Cover with plastic wrap touching the surface of the pudding, and refrigerate until chilled, about 3 hours.

Makes 4 servings www.biggestloser.com

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Jurdy Green

by Jenifer Jurden.

Jurdy focuses on engaging humans worldwide on the topic of green and helping them to “get grinning, get greening.” See Jurdy now at two websites!: www.jurdygreen.com and www.jurdy.com

KenKen® is a registered trademark of Nextoy, LLC. ©2010 KenKen Puzzle LLC. All rights reserved. Dist. by UFS, Inc. www.kenken.com

● Each row and each column must contain the numbers 1 through 4 (easy) or 1 through 6 (challenging) without repeating.

● The numbers within the heavily outlined boxes, called cages, must combine using the given

operation (in any order) to produce the target numbers in the top-left corners.

● Freebies: Fill in single-box cages with the number in the top-left corner.

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February 2013

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February 2013

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