Living.Well Magazine March 2019

MARCH 2019

LIVING WELL MAGAZINEâ„¢

IN THIS ISSUE: RECIPE FOR DAIRY-FREE CHAMPAGNE FONDUE

DISCONNECTING TO CONNECT ...THE JOYS OF UNPLUGGING

THE RETURN OF THE FANNY PACK

eSports injuries... seriously?

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

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words from the editor and publisher:

Can you believe that LWM is celebrating our 15th year in print! It doesn’t seem that this could be possible. When we first started LWM we were very new to publishing and barely knew how to use any of the software one uses to put together a magazine. But we were passionate and excited to bring Delaware something new and refreshing about health and well-being.

You see, LWM started as an experiment. We wanted to see if we could blend topics ranging from Doctors to Donuts together in a coherent way that would be relevant and interesting to readers. So, after doing some research we decided “if you can buy a franchise and take a one-week course, how hard could this be?” (Famous last Words).

We also had a mission: to engage and educate the community and to care about each other. Our mission statement was “To try to get one person to pick up a piece of paper off the ground. Think of what we could accomplish!” When we started the magazine, both of our boys were in high school—they watched us embrace all of the highs and lows of life as a small business. They heard us shout, “Where did you save the file?” And “why do you have ten files that are the same name and which one do I use?”

As we created our first issues, we were scanning wallpaper and fabric patterns for colors and textures while paying for articles from the New York Times, Reuters, and other media outlets who were only too happy to take our money. Thankfully we learned quickly the software and over the years, developed a huge network of content providers from the Mayo Clinic to Earth 911. We also discovered several local incredible award-winning writers. 15 years later we are now an award-winning publication earning over 100 regional and national awards. It has been a lot of hard work and we have had a lot of fun creating LWM. We try to remember that when our monthly deadline approaches…which always feels like yesterday. Thanks for reading and supporting the magazine over the years, we look forward to continuing our experiment.

March to me is always synonymous with “Beer”. I’m guessing it’s attributed to the years of pleasant memories, partaking in past St. Patrick’s Day celebrations. No longer in my twenties, my association with the month of March and beer is quite different. My quest now is to continue to find and/or debunk the health benefits linked to beer. On our website you can find our healthy infographic piece that appeared in the March issue of LWM last year, resourced from several reliable sources.

It covers a wide variety of health-related benefits associated with the moderate consumption of beer: from kidney disease, strengthening bones, to lowering blood pressure.

This year’s newest findings surrounding health benefits did not turn out as expected. Recent studies have shown many well-known brands of beer (including organic) and many wines containing glyphosate, the same chemical ingredient used in Roundup, a weed killer that is currently under fire for its relationship to Non-Hodgkin’s Lymphoma. Read the article on page 28, detailing how glyphosate found its way into beer and wine. To be clear…I am not recommending that anyone stop enjoying beer and wine in moderation. Let’s just hope that since the source of where it is coming from is known, they can eliminate using it. The chef from Homegrown Café, Andrew Thorne, shares the perfect March recipe on page 29: One Pot Beer Braised Chicken and Vegetables. Follow the step-by-step instructions on how to make Dairy Free Champagne Fondue on page 22, from the book, One-Hour Dairy-Free Cheese: Make Mozzarella, Cheddar, Feta, and Brie-Style Cheeses-Using Nuts, Seeds, and Vegetables by Claudia Lucero.

Disconnecting to Connect…..the Joys of Unplugging with Travel Host Linda Cooper on page 8, takes us on a journey to a place that suggests leaving your electronics at home. —Enjoy & Share Everything! Diane Strauss

Advertising Inquiries:

Lady Baltimore

Look into those eyes.

You know you want her.

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

Liam McWilliams Design and Graphics Diane Strauss

CONTACT US: sales@livingwellmagazine.net

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

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

By Permission of Their resPecTiVe owners

puppylove™ Lady Baltimore is a distinguished dame with the whole package. This eight-year old gets along with children and other cats, and she would make a great companion to any cat lover. (Brandywine Valley SPCA, 600 South Street, New Castle, DE ■ 302-516-1000, www.bvspca.org)

Dress in blue day is March 1

Dress in Blue Day lets allies everywhere join the mission to end colorectal cancer.

By wearing blue and raising funds, you bring awareness to this disease and support the work of the Colorectal Cancer Alliance —as well as honor all who are impacted by colorectal cancer.

Every year, more than 140,000 people are diagnosed with this highly preventable disease.

They will join more than 1.4 million colorectal cancer patients and survivors living today.

We go blue for them, their families, and their community. www.ccalliance.org www.livingwellmagazine.net

March 2019

VOLUME 15 NUMBER 3 LIVING.WELL MAGAZINE (ISSN 2325-2448) published monthly by Savendale Media Group, 1519 Old Coach Road Newark, Delaware 19711 Phone:302-355-0929 Fax:302-454-1867 www.livingwellmagazine.net

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

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inside Light Musings Karen Verna Carlson Shifting into High Gear How to Create Patterns of Thought That Lift You Up Suzanne E. Eder

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LWMLIVINGWELLMAGAZIN 12

@livingwellmag

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LIKE US ON FACEBOOK AND FOLLOW US ON TWITTER

How To Hydrate Before And After A Sports Competition Dr. Scott Rosenthal

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Hands on Health: Ann Wilkinson P.T.M.S.

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Follow our Instagram page for an up close and personal look. www.instagram.com livingwellmagazine/

Sexual Health and Healing: Do You Really Want to Change? with Dianna Palimere

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#livingwellmagazine

Cooking With Beer And It’s Benefits Recipe From Chef Andrew Thorne, The Executive Chef at Home Grown Cafe

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My House Didn’t Sell...What The Hell Madeline Dobbs

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Disconnecting to Connect…..the Joys of Unplugging with Travel Host Linda Cooper

Many of the items appearing in LWM can be found and purchased from local retailers.

We have included product website addresses when available so you can type in your zip code on their site to locate local buying options and or direct purchasing if not available in your area. Most books are available at Barnes & Noble or Amazon.com

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(product images do not depict actual size)

humans+pets:

TRIED

FYI

&

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TRUE™ AWARD

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

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eSports injuries...seriously?

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Polar vortex may have killed a significant amount of harmful, invasive insect species bug

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the shop by design

LWM TRENDS 4

AGAZIN ™ E

mean you have to live without furry family members

LL M WE

LIVIN G.

Mayo Clinic Q and A: A pet allergy doesn’t 11

www.livingwellmagazine.net

March 2019

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Where’s Valentino?

My House Didn’t Sell… What the Hell?

Join Madeline as she presents:

As a real estate agent, nothing is more frustrating than meeting with a client who has failed to sell their house the first time they listed. They are defeated, discouraged and sometimes embarrassed when they tell me, “Nobody wants my house.”

A quick autopsy of the initial listing gives me an understanding of what needs to be done differently this time to go from Expired to Inspired!

As you are reading this you may be thinking it’s a matter of pricelocation-condition. Those traditional factors are important but should be explained in more modern terms given the evolution of marketing.

How to SELL a House in 30 Days

Pricing Strategy -vs- Price Lifestyle-vs-Location Guest Experience-vs-Condition Pricing Strategy: Technology has put data at our fingertips. Buyers believe they can and will determine the value of your house. It is true that the buyer establishes what they are willing to pay. With this in mind, re-think the old notion of setting a sales price above market value with the expectation to negotiate down. Another way to think about this is by referencing the Kelly Blue Book to establish value of a car. If the price is not compelling, it’s not selling.

Lifestyle: I’m working with clients who are open to locations in both PA and DE. The real estate taxes will play a role in determining the best lifestyle.

Many people work remotely; some commute to work but still want to be present for family meals. Providing their children with a great education is also high on the list.

In fact, the proximity to Target or Trader Joes has been on a few “must-have” lists. Understanding what “location” means to buyers is important.

Rachel Kohl Community Library 687 Smithbridge Rd, Glen Mills, PA

Tuesday, April 2, 2019 6 - 7 pm (7- 7:30pm Q&A Session) This presentation will focus on today's market and how to appeal to those picky buyers, even if your house doesn't have a single set of barn doors!

Madeline will share expert tips to prep your house whether you are planning to sell now or in the future.

To register:

Guest Experience: What does “Condition” actually mean in real estate? A house may have been well maintained under the current home ownership, but the kitchen is dated. The bathrooms may be renovated but the roof is near the end of life expectancy and the closets are functionally obsolescent. The guest experience method considers how a buyer evaluates the house based on current housing fads, trends, and mega-trends.

To learn more about each of these topics, plus how to appeal to those picky HGTV loving buyers (even if your house does not have a single set of barn doors) visit my blog at www.morebvhomes.com or consider attending an upcoming talk on How to Sell a House in 30 Days. All are welcome and include a Q & A session.

302.798.1000 ext 3104 hellomorebvhomes@gmail.com

Participants will receive a FREE copy of 21 Tips to Sell Your House

21 TIPS to SELL Your House

Let’s get everyone moving!

MadelineDobbs, Realtor

Madeline Dobbs is the Founder of More Brandywine Valley Homes, a concierge real estate business, serving friends in the Brandywine Valley of DE & PA. She is the author of 21 Tips to Sell Your Home and “How to Sell a House in 30 Days!”

302.798.1000 x 3104 moremadelinedobbs@gmail.com www.moreBVhomes.com Morebvhomes

www.livingwellmagazine.net

March 2019

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F Y I eSports

injuries...seriously?

The most common reported complaint was eye fatigue 56%, followed by neck and back pain 42% (due to bad posture) and wrist pain 36%, Only 2% of those who suffered an ailment sought medical attention.

“When we think of an eSport player, we don’t typically think he or she needs a physician’s clearance to participate in a sedentary activity with little chance of injury,” says Hallie Zwibel, DO, director of sports medicine at New York Institute of Technology College of Osteopathic Medicine, who also oversees NYIT’s Center for eSports Medicine.

“Quite contrary to that belief, these athletes suffer health concerns and chronic overuse injuries—some of which are career ending. It’s time we begin to proactively manage these issues.”

Causes of injury

Gamers you may want to check this out [ According to www.statista.com ]

eSports worldwide revenue for 2019 is estimated to be $1.1 billion  eSports worldwide audiences is estimated to be 450 million and growing.

In 2017 the prize pools that were awarded exceeded $110 million Perhaps all the time they are spending on the game is actually training for a potential income producing career. But like other sports training eSports players can suffer overuse injuries similar to traditional athletes.

Osteopathic sports medicine physicians at New York Institute of Technology College of Osteopathic Medicine surveyed 65 collegiate varsity eSport players from nine American universities, finding that the players’ training schedules averaged five to 10 hours per day,many players reporting physical injuries.

POLAR VORTEX may have killed a significant amount of harmful, invasive insect species bug

eSport requires players to focus on LED computer monitors for long periods of time. Recent research has demonstrated that excessive exposure to LED light can damage retinas and disrupt melatonin levels and natural circadian rhythm. As a result, players often experience eye strain and impaired sleep patterns.

Given the necessity of being seated for hours on end, posture is also negatively affected in eSport gamers, resulting in neck and back pain. In addition, the survey found 40 percent of players get no physical activity, furthering susceptibility to injury due to weakened musculature.

The average novice players make approximately 50 action moves per minute. However, higher level players make 500-600 action moves per minute—or about 10 moves per second.

In addition to overuse injuries, there are mental health issues related to eSports, including addictive behavior, personal hygiene issues, social anxiety, and sleep disturbances.

“The common concerns and injuries that are seen in eSport athletes are not the typical injuries seen in traditional student athletes,” says Dr. Zwibel. “Many physicians and athletic trainers may not identify these injuries because eSports are relatively new and the health consequences are emerging as these teams become more common.” source:www.DoctorsThatDo.org.

An observational exercise conducted by Virginia Tech field researchers estimates that the Polar Vortex may have killed 95% of the stink bugs that hadn’t found shelter to stay warm this winter. However, not all common pests are freezing as homeowners might wish.

Invasive species in the Northeast such as the emerald ash borer and southern pine beetle aren’t likely to survive the winter cold, but New York City cockroaches and bed bug populations will unfortunately not be affected. Also, even if adult pests freeze, they may have already laid eggs which will hatch when the weather warms.

“While most insects will be equipped to survive a short period of very cold weather, like the recent polar vortex, it’s likely some will die from this extreme weather event,” said Dr. Brittany Campbell, entomologist with the NPMA. Source: npma.org

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www.livingwellmagazine.net

March 2019

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March 2019

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Disconnecting to Connect…..the Joys of Unplugging

with Travel Host Linda Cooper

While most of the “bucket-list destinations” I feature are outside the United States, I made the exception to showcase America’s “Last Frontier”. The “Call of the Wild” was beckoning to be explored and it’s as exotic as you can get without a passport.

We featured some of the most epic, “going to the nectar of your being” once-in-a-lifetime experiences in Alaska.

Seriously, I had to pinch myself each day in amazement with the content we were able to capture on the show.

This locale is ideal for anyone who wishes to embrace luxury escapism and experience surreal adventure.

A

s

connected as we are in the age of social media, we as humans are completely disconnected. I love that travel presents an opportunity for people to put their fast-paced, “connected” world behind them and build true, deep connections to themselves in experiencing new landscapes and make life-changing memories.

Serving as a brand ambassador to fulfilling your wanderlust as the Host of my luxury lifestyle show ‘Travel Time with Linda’, I recognize travel as the ultimate platform to make meaning happen in your life.

Just a short, scenic float plane ride we arrive to where “rustic meets luxury” at the exclusive, eco-luxe resort, Stillpoint Lodge. Nestled on the edge of the wilderness at Kachemak Bay Park and the majestic, fairytale-like village of Halibut Cove, it’s the ideal glamping “home base” escape to stay at natures doorstep and experience Alaska at its finest.

Built between the trees, preserving as many natural features of the land as possible, I enjoyed the quiet solace and privacy of my lakefront cozy log cabin with its spectacular waterfront view. Providing a front row seat to Alaska’s diverse wildlife in its natural habitat, each morning I would listen to the sounds of birds chirping, starting my day with a cup of joe lounging on my private deck while endangered eagles soar past and friendly otters swim by to say “hi”.

A relaxing base camp for adventurers, each day we filmed a plethora of adventure activities to feature on the show as Stillpoint Lodge offers an all-inclusive activity package just brimming with one-of-kind curated custom itineraries of action- packed expeditions.

Flight-seeing, Fly Fishing, Glacier Kayaking, Tide-pooling with the naturalist and my personal favorite; Bear viewing.

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March 2019

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With no televisions whatsoever on property, being disconnected allowed us to connect with each other.

I have fond memories of sharing tales with the CEO seated to my right, then playing an active game of keep away with his grandchildren. Eating s’mores by the campfire while listening to songs played on the guitar by manager by day and folk singer by night, Beka Thoning.

Back in my cabin each evening, I would fall into bed listening to the voices of nature soothing me to sleep and dream of connecting to the next day’s jaw dropping vistas and wild coastal plains all beckoning with endless possibilities to explore.

I feel truly blessed to share these luxury travel journeys with all of you.

After an adventurous day was the perfect balance of health and wellness therapies. Yoga, massage and I enjoyed immensely my daily walk on the path of labyrinth to reconnect to the present moment and awaken my senses.

Linda Cooper is an award-winning TV Host, Producer and Writer serving as a brand ambassador to worldwide travel on her national luxury lifestyle series “Travel Time with Linda” and as a contributor to several lifestyle and travel publications.

Over the years, her specialty areas of focus include the travel,lifestyle,luxury, food/wine, fitness,and retail shopping. www.traveltimewithlindatv.com

Season One of ‘Travel Time with Linda’ aired nationally last year on AXS TV Network winning a 2018 Telly-Award and is now available on Amazon Prime Video. Tune in to watch nationwide Season Two beginning March 17th returning to AXS TV Network. Check your guide for your local cable network channel listing.

At night in the main lodge, delicious family-style dinners and happy hours awaited our group as we devoured the fresh, hand-picked selections from the organic garden, while each guest recounted their adventure packed day.

www.livingwellmagazine.net

March 2019

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Holistic Physical Therapy

V

with Sarah Clark Physical Therapist

ALENTINO!

Manual Physical Therapy Myofacial

Wow! There are thousands of readers who are searching for Valentino.

Massage

Orthotics

We hope you have fun looking and will continue your quest to find

Bodywork

Relaxation Techniques

Craniosacral

Taping

He is hidden somewhere on the pages of each issue.

Valentino. When you find him please email us at: info@livingwellmagazine.net [Please type “Valentino” on the

302-564-9991 Wilmington. DE

email: scHolisticPT@gmail.com

www.HolisticPTsc.com

Dutch Trained + American Made

subject line — keep searching and entering the “Where’s Valentino!”

Contest every month for a chance to be entered to win some great gifts from our Holiday Gift Guide!

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

In February, Valentino can be found on page 23, on the “Be Well Life Coaching” ad! Valentino heard that Be Well Life Coaching offers Career Direction and Assessment as well as can help with Addiction Recovery!

Remember Valentino is always hiding in one of our advertisers ads.

Please make sure we have your mailing address & Phone Number included in your email. Because if you are a winner we can send out your prize! If you need a hint you can always email us and ask:

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Location: Fit Studio 62 Rockford Road Go to: www.wellnesswithinbe.com To Register for classes, updates and more info. www.livingwellmagazine.net

March 2019

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humans + pets

Mayo Clinic Q and A:

A pet allergy doesn’t mean you have to live without furry family members QUESTION: My 8-year-old recently was diagnosed with a pet allergy. But we have a cat that our daughter picked out when it was a kitten, and she’s very attached to it. She’s heartbroken that her allergy may mean she has to say goodbye to her furry friend. Can we keep the cat without endangering our child’s health?

ANSWER: Yes, your daughter can keep her beloved pet. There are a number of steps you can take to ease the symptoms of her pet allergy and make it comfortable for the two of them to continue enjoying their friendship.

A pet allergy is an allergic reaction to proteins found in an animal’s skin cells, saliva or urine. When they trigger an allergy, these substances are called “allergens.” Any animal with fur can be the source of these allergens, but pet allergies most commonly are associated with cats and dogs.

Pet allergies often are triggered by exposure to pet saliva or the dead flakes of skin, called “dander,” a pet sheds. Dander is a particular problem because it is very small and can remain airborne for long periods of time with the slightest bit of air circulation. Dander collects easily in upholstered furniture, and it sticks to clothing.

For people with pet allergies, exposure to these allergens can lead to various symptoms. The most common include sneezing; a runny nose; itchy, red or watery eyes; nasal congestion; and postnasal drip.

To reduce the effects of a pet allergy, the first step is to try nonprescription remedies. Several over-the-counter medications can help relieve allergy symptoms. For example, antihistamines ease

itching, sneezing and runny nose by reducing the production of an immune system chemical, called “histamine,” that is active in an allergic reaction.

When symptoms are more severe, or if they continue despite regular use of over-the-counter allergy medication, then prescription medication may be necessary. Corticosteroids delivered as a nasal spray often can reduce inflammation and control symptoms. The medication montelukast (Singular) reduces production of another immune system chemical, which also can help.

Allergy shots may be appropriate for children who have persistent, severe allergy symptoms, despite using the maximum recommended amount of medication. Allergy shots are a form of immunotherapy that involves receiving allergens in small incremental doses. At first, the shots are given weekly, and the amount of allergens in them gradually is increased with each shot. Ultimately, the goal is to receive only one shot monthly. To be most effective, most people get allergy shots regularly for several years. The shots stop or reduce allergy symptoms by desensitizing the body’s immune system to the allergens.

In addition to medication, you can make some changes within your home to reduce your daughter’s pet allergy symptoms. For example, use high-efficiency particulate air, or HEPA, filters to reduce airborne cat allergens. Also, consider making your daughter’s bedroom a petfree zone, so she can sleep at night with decreased cat allergens that trigger her allergy symptoms.

A combination of allergy medication and environmental changes often can help control pet allergies, making it unnecessary to remove a family pet from the home. In almost all cases, the physical and emotional benefits pets can offer children far outweigh the problems allergies might cause.

— Dr. Anupama Ravi, Pediatric Allergy and Immunology, Mayo Clinic, Rochester, Minnesota

www.livingwellmagazine.net

March 2019

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Shifting into High Gear How to Create Patterns of Thought That Lift You Up Suzanne Eder

Welcome to what has evolved into the third in a three-part series of articles about how to harness the creative power of the NOW to create more of what you want in your life, regardless of how long you may have experienced unwanted feelings or conditions.

In January I wrote about the confining perspective of time as linear. We think of our past as feeding into our present and our present as feeding into our future, in one continuous stream, and we conclude that the longer something has been a part of our lives, the more likely it is to stay there.

What I wanted to convey in that article is that linear time is a construct of our minds which has no inherent power or momentum of its own; our true creative power exists always in the spacious NOW. So regardless of how long, in terms of time, you may have experienced something unwanted, it can still be changed once you recognize your power to do so by opening your heart and allowing it to shift the way you think.

In last month’s article I explained that, while time has no inherent power or momentum, the vibrational nature of thought does. And the more momentum a given pattern of thought has, the more difficult it seems to shift it. My primary aim in writing that article was to help you be kind to yourself if you’ve tried shifting a habitual thought pattern but found it difficult to do so.

Once you understand the dynamic of momentum, you can relieve yourself of all judgment that there must be something wrong with you if you haven’t yet been successful. You simply need to learn a new skill, based on this new understanding.

This month, I want to offer a further perspective on how to shift a thought pattern that has a fair amount of momentum. Let me say up front that I’ll be sharing information about the vibrational nature of thought in what I hope is a clear and neutral way. It may even seem a bit clinical! Yet once again my reason for doing so is to help relieve you of any self-judgment by offering enough information to make it clear that self-blame has no place here.

So let’s get started.

Part of the difficulty in shifting from unhelpful thought patterns to helpful ones arises because we don’t fully understand the implications of thoughts AS vibrations. We tend to think of them as discrete “things” that can be discarded or replaced, which is why we often use words such as “eliminate” and “change” to describe the shift we want to make with our thoughts.

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What is often misunderstood is that the change we need to make is not of the thought itself, but of our focus on it.

Our focus on a thought activates it in our personal experience, and by “focus” I don’t only mean our in-the-moment, conscious attention to it.

I also mean our ongoing acceptance of something as true, whether we’re currently thinking about it or not.

For example, if I have accepted as true a belief in my unworthiness, my acceptance of it has stabilized its vibration in my energy field. So even if I’m not consciously thinking, “I am unworthy” every day, my belief in the truth of that thought keeps it vibrating in my personal experience.

Beliefs are thoughts we have accepted as true, and in our acceptance of them they remain vibrationally active in our energy fields.

So one attribute of the vibrational nature of thought is that it is activated in our personal experience by our focus on it, or our acceptance of it as true.

Another attribute of the vibrational nature of thought is what I think of as the dual attribute of continuity and general availability: every thought that has ever been focused on continues to vibrate in the general field of human consciousness. Thoughts are manifestations which, in a sense, have a life of their own. They attract like vibrations to them which further strengthens and stabilizes them in mass consciousness.

So here we are, vibrational beings in a vibrational universe, with an almost unfathomable plethora of thoughts from which to choose – meaning to focus on or to accept - to create our own personal experience. Thoughts that many people have focused on have a very stable momentum, which makes it easier for others to tune into them if their own thoughts are already inclined in that vibrational direction.

For example, a belief in being unworthy is one that many people have accepted and continue to accept, so it has a fairly strong momentum in human consciousness. If you were to experience a couple of frustrating things that led you to doubt or criticize yourself, you’d be in vibrational range of the “I am unworthy” thoughtform. In the absence of your conscious choice to open your heart and focus on thoughts of support and encouragement, its vibrational strength could pull you even further down into self-condemnation.

Are you still with me? I hope you’re getting a feel for the continuity and general availability of thought vibrations, and how your focus on them activates them in your personal experience.

www.livingwellmagazine.net

March 2019

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Now let’s go back to the process of shifting from one thought pattern to another, and we’ll use the example of “I am unworthy” as the thought you no longer want to accept as true. You may recall that, in last month’s article, I said that there are two common responses people have to unhelpful thoughts: either they attempt to paste over them with helpful ones or they actively engage with them in some way – usually through analysis - neither of which are effective.

Let’s look at the “paste-over” first. Regular readers of this column will probably recognize this term I’ve coined because I’ve written about it before, but hopefully within the context of thoughts as vibrations it will be even more clear. In the paste-over scenario there is a recognition that the thought “I am unworthy” is untrue and tremendously unhelpful, and also a corresponding concern or fear that if the thought continues, unwanted things will happen.

So there’s an urgency about “getting rid of it” (which actually can’t be done in a vibrational universe where every thought that has ever been thought is still vibrating), and the person with the thought quickly comes up with another thought to obliterate the damaging one, and focuses strenuously on it.

The new thought might directly counter the damaging one, such as, “I AM worthy!” or it might be a little softer, such as, “I choose to believe I’m worthy.” Either of these, or many other alternative thoughts, could be helpful in redirecting focus toward something self-loving and

supportive. What makes them unhelpful paste-overs, though, is that underlying urgency I mentioned.

Have you ever felt that? Have you ever caught yourself entertaining selfdiminishing thoughts, then remembered that the way you think creates the kinds of experiences you have, and then became worried about what you were in the process of creating? You may have wanted to stop those thoughts immediately and felt almost anxious to do so.

If you’ve had that experience (and trust me, you’re not alone if you have), what you may not have fully realized is that you were letting yourself become afraid of your own thoughts! Fear is certainly not the foundation of the kind of life you want to live.

That sense of urgency usually reflects either a fear that you’re kidding yourself and you really aren’t worthy, or a fear that you’re somehow wrong for still thinking a thought that isn’t helpful but you can’t seem to stop it, or both. Either way, fear is the dominant vibration and so the new thought isn’t fully accepted.

I’m sure many of you have recognized this dynamic, and so you may have moved on to the other common response to unhelpful thoughts: you pause to analyze them. You may ask yourself questions such as, “Where did this belief come from?“ or “Why am I still thinking this?” (Or even worse, “What’s wrong with me that I’m still thinking this?”)

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To a certain extent this approach is helpful in that you probably recognize you can’t simply paste over an unhelpful thought with another you don’t really believe is true. Yet beyond that recognition, the temptation to analyze beliefs and “get to the bottom of them” keeps you focused on them, and focusing on them keeps them active.

I’ve worked with clients who, in their analyses, came up with justifications either for why the damaging belief is actually true, or why it’s so entrenched they just have to live with it. The latter is particularly easy to conclude when you’re aware that you’ve believed something for a long time, because you may think the length of time itself has locked it into your psyche.

Remember that there is no power or momentum in the illusion of linear time; all creative power exists NOW. (You may want to reread my January column, Welcome to Your Spacious NOW, to support you in this!) And remember, too, that focusing on a thought keeps it active.

So where does that leave you? It leaves you with something that, on the surface, looks quite a lot like both of these responses combined. (I know, that’s crazy, right??) It looks like analyzing your beliefs and then creating new ones to replace the ones you’ve analyzed. But that’s not what it is at all. Stay with me here.

There’s a big difference between the detailed analysis of a belief which arises from an underlying judgment of the belief as bad, wrong or scary, and reflecting thoughtfully on the nature of beliefs and how they shape your reality in order to gain a deeper understanding of how this vibrational universe works.

You serve yourself well by taking some quality time to reflect on some of your familiar thought patterns and recognize how they show up in your life as experiences. In the absence of that, you would have no reason or desire to change them. But once you have an understanding of the dynamics, you’re ready to move into the process of shifting your unhelpful thought patterns. No further analysis is required or helpful.

And now we know that, due to the vibrational nature of thought, the process of shifting thought patterns is a process of shifting focus. You can’t eliminate unhelpful thoughts the way you can toss something you no longer want in the trash can, but you can de-activate them in your experience by consciously choosing to cultivate thoughts and perspectives that ARE loving and helpful.

Once again, periods of contemplation are essential here. You want to give yourself some quality time to connect with your inner Self and discover, to the best of your current ability, what I call the deeper truth of who you are.

for you. Then, in any given moment that the familiar “I am unworthy” thought pattern is activated, you can remind yourself of the deeper truth of who you really are, rather than try to convince yourself of it.

You can pause, take a deep breath, and anchor into something such as, “I am always and already worthy of every happiness.”

And it won’t be a paste-over, because you’ve taken the time to discover and sense the truth of it.

With this approach you’re not analyzing unhelpful thoughts and then pasting over them with helpful ones out of fear that something bad will happen if you don’t. You’re cultivating a genuine understanding that the unhelpful thoughts aren’t true, and choosing – out of love - to focus on the deeper truth of your worthiness, so that you can experience the joy of your worthiness through your physical life.

As I’ve said in previous articles, this kind of intentional – and intentionally loving – shift in focus takes some practice. I want you to be committed to the practice, but not in a heavy or rigid way. After all, what you’re essentially practicing is loving yourself into a better-feeling life, and that’s something to feel happy and excited about!

Still, you may experience feelings of discouragement or frustration if the process seems to be taking “too long” and the unwanted thoughts and experiences are still showing up. That’s why I wrote these articles – to help you understand why that may be happening so you don’t turn those experiences into another reason to judge yourself.

Do your best to breathe through your uncomfortable feelings and keep returning, again and again, to the most loving perspective you can hold.

And keep giving yourself periods of quality time and space to cultivate an even more loving, expansive perspective of who you are and what’s possible for you to create and experience.

As you do these things you create momentum in the direction you want to go, until the new thought pattern is strong and stable enough to be reflected back to you as a more fulfilling and happy life.

Decide that you are worthy of your own time, support and respect.

Allow your heart of hearts to show your mind the magnificent truth of who you are.

And remember always that you matter.

In contemplation, journaling, meditation or prayer…in communion with nature or with someone you love…in any moment of feeling deeply at peace, you can sense your innate worthiness to be loved and happy. And even if you can’t quite reach that place, your willingness to believe it’s true can carry you far.

Genuinely intend to cultivate a perspective that you are innately, always and already worthy of living a deeply fulfilled life. The more you reflect on and practice that perspective, the more real and true it becomes 14

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Formerly a successful finance director in the corporate world, Suzanne Eder is now an award-winning writer, healer, transformational teacher and personal guide. She completed a comprehensive 4-year program in mind-body-spirit healing at the Barbara Brennan School of Healing, and she has devoted her life and work to an ever-deepening understanding of how to create deeply fulfilled lives through an understanding of our spiritual nature. She was a featured speaker at the 2015 TEDxWilmington conference and her popular talk is available on YouTube. She offers inspired and practical counsel in all areas related to personal growth and transformation. Visit her at www.suzanneeder.com or email her for more information at suzanne@suzanneeder.com.

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Light Musings Karen Verna Carlson

May love and laughter Light your days, And warm your Heart and home.

May peace and plenty Bless your world With joy that Long endures.

If you’re reading this the first weeks of the month, clock hours of darkness still dominate (though they are receding to allow daylight its turn). If you’re reading this towards the end of the month daylight now predominates and continues to increase. Mind training (aka meditation) has sensitized my recognition and appreciation of natural rhythms. As a consequence, this heightened awareness and enjoyment have gently led to a natural flow attunement-and-alignment with nature’s cycles that has upgraded my quality of life.

Literal Meanings and Beyond While I’ve been sharing insights these past two years on my journey of consistent twice daily meditation, more and more benefits come to light. This leads me to mention a benefit newly recognized—that is that rich aspects of our language steeped in metaphor have become more apparent. Light as both literal and metaphorical is an example. I’ve just used the term ‘light’ both literally and figuratively. These musings progress below to also blend those two views forming a third unique reference framework that is distinct from either of its components. My musings incorporate all three in multilevel combinations. Without trying to differentiate these various concepts and facts of light, I invite you to simply explore your own thoughts and feelings as you read mine.

Fewer Sunny Days Recently This past winter’s proportion of sunny days seems much lower than any winter I can recall. People with seasonal affectiveness disorder (SAD) may have needed to increase their light-box sessions. I’m sure meteorology experts continue to crunch numbers analyzing patterns and progressions, but my guess is these recent months reflect 20% less visible sun in our region. My assessment may be influenced by some personal life circumstances overcastting my attitude, though I do not have SAD. So these two factors—literal and figurative—combined to ignite this month’s themes.Harmonious Rhythmic Transitions ‘Musings’ in the title indicates various ramblings. The opening sentence purposefully uses the word ‘allow’ to reference the rhythmic quarterly transitions between day and night on earth. On a literal plane light and dark are not at war or in competition with each other. They ebb and flow harmoniously like so many of nature’s rhythms. Day and night kindly take turns being dominant and submissive. Mind training has 18

opened me to feel more deeply this infusion of transitional harmony.

This experience has a comforting effect within me.

Equality and Tranquility According to Webster’s Dictionary equinox = “time at which the sun is over the earth’s equator, giving 12 hours of daylight and darkness everywhere.” Twice a year every body, every plant, every country, every socioeconomic group, every religion EVERYWHERE gets equal amounts of day and night, as has been occurring for millions of years.

Therefore equinox = equality. Perusing Webster’s further, there’s a string of listings: equable (“even; steady; not varying; proportionate; uniform; tranquil”), equal (“exactly the same in number, extent, degree, etc.; equivalent; parallel; commensurate”), equality, equalize (“to adjust; balance; make uniform”), equally (“alike; in the same manner; uniformly; in equal parts; equitably; impartially”), equanimity (“calmness; serenity of temper; lack of agitation”), equate (“to adjust equally; reduce to a common denominator”), equation (“one quantity being expressed as the equal of another”), equator (“the imaginary line dividing the earth into two equal parts”).

Unequivocal Universal Agreement Notice amidst the mathematically precise references, there appear softer words like steady, commensurate, tranquil, balance, and impartially; and the entire definition of equanimity is warm and fuzzy. We can see that literal definitions open into more figurative concepts. So, the equitability of the equinox is a literal equation that could be a supreme opportunity to experience equally literal planetary equanimity for a moment. I wonder what cataclysmic energetic dynamic might arise if most every one of earth’s resident billions would during the equinox day affirm, “Today’s daylight is equal for all of us.” Universal agreement about one simple unequivocal event could unleash a harmonizing power greater than any ever experienced by humankind.

Gentle Change Is Literal Back into reality of the present moment (another benefit of mind training), I am impressed by the gentleness of equinox transitions.

Gentle change is a natural reality most of the time. A totally dark room yields to a single glowing candle. Moon and stars soften stark dark.

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March 2019

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Phosphorescent ocean organisms, fireflies, glowworms create gentle nighttime Fantasia experiences. Those are some of my observations of the literal aspects of light and dark.

Metaphors Tainted With Fear Approached as metaphorical states or conditions, light and dark lack that harmonious collaboration. Good and evil, wisdom and ignorance, clarity and confusion are no longer the light and dark dance partners they were in their literal existence. These pairs invested with mortal fear-based bias are warring gladiators locked into perpetual combat.

Forces of light attempt to overpower or outsmart darkness embodied in demons, ignorance or confusion.

Violent Change Increases Gentle change is a natural reality most of the time, yet humankind has been gradually turning away from those predominant literal rhythms.

Now our culture is moving into warp drive forcing abrupt, violent changes precipitating layer upon layer of unnatural disruptions to innate rhythms developed over thousands of millennia. EMFs, synthesized chemicals, genetic modifications, nuclear power and speed technology are just some of the broad disruptive categories each generating thousands of radical changes, the cumulative effects of which are beginning to show up in bodies, minds, social systems and environments.

autumn when time is restored to standard time, I’m actually thinking of moving to Arizona to live exclusively on standard time. My body’s rhythms are synchronized to the sun, which is overhead at noon. The sun’s position regulates my complex physiology for digestion, elimination and sleep. An hour’s difference artificially enforced by advancing clock time disrupts physical, cognitive and emotional rhythms natural to my body. Disrupted physiology compromises immune, hormonal, cardiovascular and neurological functions.

Natural Rhythmic Living Well Although maintaining natural rhythms takes increasingly more determination these days, it is a wise investment to avoid the confusing consequences of failing to do so. Given this month’s Irish celebration, I found one of their ancient blessings that integrates gently with the theme of natural rhythmic living well. ( see above)

Daylight Savings Disrupts I’ve not been able to even adapt to daylight savings time ripping out an hour of morning light and pasting it into evenings seven months a year.

I’ve lived with it my whole life, and breathe such a sigh of relief every

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“if your why is big enough, you will figure out the how.”

Do You Really Want to Change? with Dianna Palimere

The first few months of the year are generally filled with clients who have a newfound focus on change. When one of my clients brought up feeling that he just doesn’t know how, it struck me as a topic so many others are grappling with as well. In his case, we’d been spending recent weeks focusing on compulsive behavior that’s been problematic in his marriage.

But something was different on this day. He looked at me with tears in his eyes and said, “I want to change. I want to love myself. I don’t want to destroy my marriage, but I don’t know how.” My heart hurt for him; this pain was all-too-familiar. Who hasn’t gotten to a place in life where they desperately wanted to change, but just felt like they couldn’t? The circumstances are different for each of us, but that feeling. Oh, that awful feeling. That’s the same.

While I was listening to him, I remembered an article I’d read nearly 14 years ago now. Okay, not an article--it was THE article. The one that started what would later be the cascade of big changes in my life. The article was titled, “Change or Die” and was written by Alan Deutschman (he has since published a book, by the same title). Intense title, right?!

Deutschman had attended a conference a year prior to writing his article, in which he heard Dr. Edward Miller, the then-dean of the medical school and CEO of John’s Hopkins University, give a speech. Dr. Miller (now retired) discussed some of his research and experience with cardiovascular 20

health patients whose heart disease had progressed to the point of needing coronary-artery bypass surgery. Miller reported, “If you look at people after coronary-artery bypass grafting two years later, 90% of them have not changed their lifestyle.” He went on to say that despite this being studied over and over again, experts in the medical field had failed to discover the “missing link.” He said, “Even though they know they have a very bad disease and they know they should change their lifestyle, for whatever reason, they can’t.” Hearing this prompted Deutschman to do more research, leading to the eventual publication of “Change or Die.” In short, when the majority of Americans are given a choice between our life or death--death being the outcome of failure to change our behavior--90% of us do not change. Or, rather, we might try to change, but the majority revert to our old habits within three to six months. In fact, Dr. Dean Ornish, a well-published physician and researcher has found that “two-thirds of people prescribed statin drugs [for lowering their cholesterol] stop taking them within one year.” What could be an easier change to maintain than taking a pill once per day? Unfortunately, the pill fails to address the underlying issue for the heart disease, including high stress levels, poor diet, and lack of exercise.

One of the most profound pieces of information to come out of Dr. Ornish’s work was that “fear of dying” doesn’t motivate people to change, but “joy of living” did. He posits, “Who wants to live longer when you’re in chronic emotional pain?” Thinking of it that way, it seems obvious: the motivation for change needs to be based on what we want, not what we fear. Fear is never a good motivator.

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March 2019

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So, when my client said that he wanted to change, I asked, “Do you?” I imagine this surprised him. I continued, “I’ve known you to achieve wonderful things. You wanted to get married? You have. You wanted to buy a home? You did. You’ve become the owner and operator of your own company. In fact, I can’t think of anything you really wanted, that you haven’t achieved.” He responded, “This is different, I don’t know how to do this.” We spent some time discussing some of the how required for selflove. But is it really all that different than other life achievements? After all, when he and his partner decided that they wanted to have a child, he quit smoking. After unsuccessfully trying to quit for years, he was able to just…stop.

As I’ve already noted, 90% of people don’t make lasting changes when it’s for their own health.

So many of us make New Year’s resolutions, but do we really want to change? Is there something you’ve been telling yourself you want to change? If you’ve been struggling with it, have you considered your why?

There’s a saying in the therapy world, “if your why is big enough, you will figure out the how.” This is evidenced every day by women who find out that they are pregnant and make drastic and immediate changes to their diet and exercise. I know countless women who quit smoking cigarettes the day they found out they were pregnant. In these cases, the “why” (meaning, for the health of their baby) was so big that the “how” was to just stop. The same goes for drinking alcohol, taking certain prescription medications, stress management, etc. And, of course, for many of these women, they will resume the old behavior, when they are no longer breastfeeding (i.e., their “why” is no longer “for the health of the baby”).

Sexual Health and Healing with Dianna Palimere, PhD, LCSW Dr. Dianna Palimere is a Psychosexual Therapist and Licensed Clinical Social Worker.

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

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CHAMPAGNE FONDUE Variations: Fondue Suisse, Fondue Forte I’m on a mission to bring back the fondue party. I honestly don’t understand why it fell out of fashion. Aside from restaurants where one can enjoy both a fondue meal and dessert, I just don’t hear enough about fondue parties. Let’s change that! Especially on cold and rainy nights, what could be better than gathering around hot cheesy sauce over a flame? The variations will give you the same type of variety that can be achieved when using different traditional cheeses. Want to join me in my fondue party crusade? Try the serving suggestion and party on! Note: This fondue also works wonderfully as a special pasta sauce if you like to keep things simple.

INGREDIENTS 1/2 cup blanched almond flour, no skins (not almond meal) or the Substitution of your choice 1 cup water

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“Excerpted from One-Hour Dairy-Free Cheese: Make Mozzarella, Cheddar, Feta, and Brie-Style Cheeses—Using Nuts, Seeds, and Vegetables by Claudia Lucero (Workman Publishing). Copyright © 2019. Photographs by Matthew Benson."

1 cup steamed cauliflower or the Substitution 1/2 cup champagne (leftover and flat is fine) or dry white wine 3 tablespoons tapioca starch or the Substitution 1/4 cup light olive oil or avocado oil 2 teaspoons champagne vinegar 1 teaspoon whole grain or Dijon mustard 1 teaspoon fine sea salt 2 cloves garlic 1⁄8 teaspoon freshly ground white pepper 1⁄8 teaspoon freshly grated or ground nutmeg EQUIPMENT Strong blender or food processor Measuring cups and spoons Sturdy wooden spoon Silicone scraper (optional but useful) Nonstick pan or heavy-bottomed stainless-steel pot, 2-quart capacity Heat-resistant serving container or storage container with lid Fondue pot, for serving SUBSTITUTIONS for the Almond Flour (choose one): 1 cup blanched almond slivers (soaked for 8 to 12 hours or boiled for 20 minutes, drained) 1 cup raw or roasted cashews (soaked for 8 to 12 hours or boiled for 20 minutes, drained) 1 cup raw or roasted macadamia nuts (soaked for 8 to 12 hours or boiled for 20 minutes, drained) 1 cup raw sunflower seeds (soaked for 8 to 12 hours or boiled for 20 minutes, drained) Not as dense and rich, but still very tasty: 1 cup cooked, drained white beans (cannellini, navy, or Great Northern) 1 cup peeled, cooked, and mashed potatoes or white sweet potatoes for the Cauliflower: 1 cup peeled, soft-cooked, well-drained zucchini or other summer squash for the Tapioca Starch: 3 tablespoons arrowroot powder

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March 2019

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March 2019

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Tip! If a few stubborn bits of seeds or nuts just won’t blend, strain the mixture through a mesh sieve or cheesecloth over a bowl before processing.

2. Blend the ingredients on low and gradually increase to top speed until the mixture is completely smooth. Depending on your machine, this could take 1 minute to 6 minutes. (Stop every minute or so to scrape down the side of the container if needed.)

3. Pour the fondue mixture into a mediumsize pot or pan. Stir frequently over low to medium heat as the mixture simmers and starts to change from thin to lumpy.

4. Stir the mixture continuously in order to 5. Stir the mixture for about 5 minutes to eliminate lumps and create a smooth tex- fully cook the tapioca starch. Lower the ture. It will thicken dramatically as it heats. heat if you feel any sticking in the pan or if the blend “spits” too much. Turn off the heat when the fondue is shiny and coats the spoon thickly—you may even see stretchy strings.

6. Pour the hot fondue into a serving dish and serve it immediately, so you can enjoy it while it’s hot—you can dip into it or pour it over noodles, casseroles, or steamed vegetables.

1. Combine all the ingredients in a strong blender or food processor.

VARIATIONS FONDUE SUISSE Omit the whole grain mustard, 1 of the garlic cloves, and the nutmeg. In step 1, add to the blender: 1 tablespoon tahini paste 2 teaspoons mild miso (preferably chickpea-based) 1/2 teaspoon ground coriander

7. Or pour the mixture into a fondue pot

and set it over a low flame or the lowest setting of an electric pot. Store leftovers in a dry, covered container in the refrigerator and enjoy it within 1 week. To reheat, whisk 1 tablespoon water or wine into the fondue as it warms in a saucepan. Stir thoroughly.

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FONDUE FORTE Omit the champagne, garlic cloves, white pepper, and nutmeg. In step 1, add to the blender: 1/4 teaspoon freshly ground black pepper 1/2 cup amber ale 2 cloves black garlic or roasted garlic www.livingwellmagazine.net

March 2019

Fondue Etiquette  Use your fondue fork or skewer to dip into the fondue and bring your bites to your personal plate.  No licking or chewing the fork and then double-dipping. • Use a table fork to eat once you have something on your plate.  Do not use your table fork to fish around in the fondue when goodies fall off the skewers and into the pot.  Use a spoon for fishing things out or bringing fondue to your plate only.  Wear bell-bottoms and sit on floor pillows. (Alright, I added this last one. Have fun!)

SUGGESTED FONDUE DIPPERS Savory

• Mushrooms

Sweet

• Bell peppers

• Potatoes (roasted)

• Apples

• Bread (toasted or untoasted)

• Pretzels

• Apricots (dried)

• Broccoli

• Radishes

• Figs (fresh or dried)

• Carrots

• Ravioli

• Grape tomatoes

• Cauliflower

• Shishito peppers

• Grapes

• Crackers

• Tortilla chips

• Nectarines • Pears • Pineapple

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March 2019

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

Q: A:

Why does driving make my neck hurt so much?

The first place I look, is at your posture when sitting at rest. Too often the seat is reclined farther than it should be. Your head should be in line with your shoulder and directly over top. The shoulders should line up with and over top of the hips. The buttocks should be far back in the seat and a good lumbar support should be providing firm pressure to the low back. The head need to rest on the head rest with the chin glided back somewhat to elongate the neck imaging you have a string pulling you from the top of the head. The arms should be at 90 degrees and elbows rest against the outward curve of the seat. Be careful to have both sit bones with equal weight on the seat. Many people slouch to one side with one hand on the gear shift. There is another very important factor to attend to if indeed being mindful about your posture is not helping. The motion of the entire spine is dependent on the cornerstone of the spine, the sacrum. If indeed the sacrum is locked up and not offering its’ available three degrees of motion, the other joints of the spine, when driving, the neck, will need to overcompensate. In the act of overcompensating, even if just a little, repetitively, these forces add up to cause strain and over rotation of individual cervical(neck) vertebrae. The result over time is pain. Osteopathy looks at the entire spine, affecting the fascia and joint capsules that contribute to the available motion of not only the sacrum but each vertebrae of the entire spine. Restoring motion and being aware of your posture together should make driving a pain free experience.

Q:

I swim a great deal for exercise and wonder if freestyle and breathing to one side puts a strain on my neck?

A:

When looking at the body from a physics perspective, it is best to breath in both directions. Some people cannot do this. It would be good to evaluate if this is difficult because there is a rotation that has already been created at the upper cervical spine. If this is the case there are corrective osteopathic applications to derotate the upper cervical vertebrae. If not, and this is more a coordination issue, stretching the neck in the equal and opposite direction before and after swimming is recommended as a counter force to the repetitive motion of breathing to one side. Stretching in this manner can help to avoid creating an imbalance. A rotational imbalance at the cervical spine can make getting your head comfortable at night on your pillow difficult. It can cause headaches as well and in more severe cases make light and sound sensitivity and dizziness. Applying the laws of physics to the joints of the body can help maintain symmetry and alignment. Yoga is a good exercise routine that applies these principles well. Good posture maintained throughout the day protects the neck as well.

Ann is an award winning writer,teacher and speaker. Ann is the personal body worker of Her Holiness “Sai Maa”. Ann practices osteopathic physical therapy. Ann is also an expert on the use of healing foods, homeopathic and herbal consultations, and therapeutic horseback riding. Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow. Ann is available by appointment. Book online at www.handsonhealthde.com. The farm is also available for birthday parties, women’s circles, and retreats.

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How to Hydrate before and after a sports competition Dr. Scott E. Rosenthal Like proper nutrition, hydration before and after a sports competition can make the difference between winning and losing. As a continuation from last month, this article will overview hydration strategies for athletic success.

First, let’s look at the difference between dehydration and a more serious condition called hyponatremia: Dehydration is a lack of body fluid, which can result in weakness and fatigue, increased body heat, cramping, elevated respiratory and heart rates and even confusion. In the worst case scenario, it can lead to heat stroke or death. The risk of dehydration rises during activities in hot and humid weather, when activity is moderate to high intensity, prolonged or if the athlete is a child or adolescent. Dehydration can come on rapidly.

If your symptoms persist or are moderate to severe, seek immediate medical attention.

Hyponatremia occurs when the concentration of sodium in the blood is too low. Sodium is an electrolyte (a mineral in the body with an electric charge) and it helps regulate the amount of water that resides in and around your cells. Hyponatremia can be caused by certain medications such as antidepressants, diuretics, and pain pills, drinking too much or too little water, as well as vomiting, diarrhea, and other factors. Most athletes will never experience hyponatremia or will only suffer minor symptoms (e.g. headache, nausea, cramping and/or fatigue). Major symptoms can include rapid brain swelling, which may lead to coma or death.

Before we talk about how to properly hydrate to avoid dehydration and hyponatremia, it is important to understand how to evaluate for dehydration. Although thirst is a good indicator, its absence is not. One may already be dehydrated at the first sign of thirst. Mild dehydration often exists without obvious signs or symptoms. One method of evaluation is to weigh yourself prior to, during and after the event. Up to a 5 percent drop in body weight following the event indicates mild dehydration, 6-10 percent is moderate and 10-15 percent is severe.

Monitoring your weight loss over time can give you a good idea of your average fluid loss and drinking needs (which is helpful if you are unable to step onto a scale at a later event). The urine can provide clues such as a darkened color, volume decrease, or if voiding becomes infrequent.

Consciously keep track of how much and how often you drink. Always consider environmental conditions (heat, humidity, etc.). Note how you feel and how well you are performing.

Before you start exerting yourself: Drink about a 16 ounce bottle of water two to three hours before the event. Drink again (approx. 8 ounces) 15 minutes beforehand.

During the event: Try to drink about 4 ounces every 15-20 minutes.

Following the event: Consume about 16-20 ounces of fluid for each pound lost.

The above recommendation is a basic template and should be altered based on your size, the type of event, and environment.

Sports drinks supplying electrolytes can be useful, especially with more demanding or prolonged activity. They also can replenish carbohydrates.

If you are performing vigorously for more than an hour, it’s a good idea to take a few gulps of a sports drink every 15-20 minutes. Please avoid those with artificial colors, sweeteners, and flavors.

If you want to save money and avoid bad ingredients, make your own sports drink: In ¼ cup of boiling water dissolve 4 tablespoons of sugar and ¼ teaspoon salt (I prefer Himalayan Salt) Add the above to ¾ cup of cold water.

Throw in ¼ cup of orange or lemon juice and chill.

Due to the levels of caffeine or other stimulants and high amounts of sugar, athletes should avoid using “energy” drinks.

If you are involved in events that are scattered throughout the day (tournaments, meets, etc.), eating fresh fruit or a smoothie will do the trick and naturally replace minerals and supply sugar for energy.

Please see last month’s article, “How to eat before, during, and after a sports competition,” posted at Rosenthalchiropractic.com. or livingwellmagazine.net With the right hydration strategy, you can perform at your best and avoid the dangers of dehydration or hyponatremia. Take the time to better understand your personal needs and drink accordingly. Keep in mind, the difference between winning and losing may be decided by just a few sips of water.

Note: If you are a marathon runner, going through basic training, exerting yourself heavily throughout a long hot day or performing other strenuous activities, I recommend that you talk to a healthcare or athletic professional to better assess your needs.

Dr. Scott E. Rosenthal is a second-generation Doctor of Chiropractic and a past president of the Delaware Chiropractic Society. He graduated with honors from Life University in 1993. Dr. Rosenthal has an undergraduate degree in nutrition and he is a Registered Yoga Teacher. Dr. Rosenthal is an expert in the field of health and wellness and a member of the Delaware Chiropractic Society, American Chiropractic Association and International Chiropractic Pediatric Association. He practices stateof-the-art care with modern forms of chiropractic and is the first to offer the Koren Specific Technique and Biotensegrity Restoration Technique in Delaware. Also offered are chiropractic pediatric and prenatal techniques (including Webster Technique certification). Dr. Rosenthal practices in Wilmington, Delaware where he took over his father’s practice which was founded in 1965.

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Weed Killer in Popular Beers and Wines

Many beers and wines sold in the U.S. contain the weed killer glyphosate, the main ingredient in Roundup, according to a new report by U.S. PIRG Education Fund. U.S. PIRG tested 20 beers, wines and hard cider, including several organic brands, for glyphosate (Roundup) and found that all but one contained the harmful chemical.

glyphosate used on barley or any raw brewing material, and the barley grower organizations have also come out strongly against glyphosate.

This revelation comes on the same day a San Francisco court begins hearing arguments in the first federal civil case over whether Monsanto’s Roundup weed killer causes cancer.

The amount of glyphosate discovered in the samples ranged as high as 51 parts per billion (ppb) in Sutter Home wine and more than 25 ppb in non-organic beers from Budweiser, Coors, Corona, Miller and Tsingtao. The organic drinks were found to have totals as high as 5.2 ppb. While these numbers are below the EPA’s risk tolerances for beverages, at least one previous scientific study2found that as little as one part per trillion of glyphosate can stimulate the growth of breast cancer cells and disrupt the endocrine system.

“When you’re having a beer or a glass of wine, the last thing you want to think about is that it includes a potentially dangerous pesticide,” said U.S. PIRG Education Fund’s Kara Cook-Schultz, who authored the study. “No matter the efforts of brewers and vintners, we found that it is incredibly difficult to avoid the troubling reality that consumers will likely drink glyphosate at every happy hour and backyard barbeque around the country.”

“Craft brewers pride ourselves on producing the highest quality products for our patrons, and that necessitates the use of the highest quality, safest ingredients,” said Elan Walsky, who is co-owner of Coalition Brewing in Portland, Oregon. “Maintaining this high standard of excellence is not only important for our beer and our health, but also for the local community from the farmers who grow our hops and barley, all the way down to the people enjoying our beer.”

U.S. PIRG tested five wines, 14 beers and one hard cider for the study. The wine brands were Barefoot, Beringer, Frey (organic), Inkarri Estates (organic), and Sutter Home. The beers examined were from Budweiser, Coors, Corona, Guiness, Heineken, Miller, Peak (organic), Sam Adams, Samuel Smith (organic), Sierra Nevada, Stella Artois, Tsingtao and New Belgium. Ace Perry Hard Cider was also tested. The study results confirm past results of several other groups, including Moms Across America.1

With the findings indicating glyphosate contamination is common in over-the-counter beers and wine, the report recommends that, unless it can be proved otherwise, the pesticide should be banned in the U.S. due to its many potential health risks and ubiquitous presence in food, water and alcohol.

Of particular note, the study found that, despite weed killer products like Roundup being prohibited in the making of organic beers and wines, glyphosate was discovered in three of the four organic alcoholic beverages tested.

The Brewers Association, which represents more than 4,900 small and independent craft brewers, said in a statement: “Brewers do not want 1. www.momsacrossamerica.com/arsenic_in_wine_michelob_moves_to_ organic_why_the_alcohol_industry_is_making_changes

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“With a federal court looking at the connection between Roundup and cancer today, we believe this is the perfect time to shine a spotlight on glyphosate,” Cook-Schultz said. “This chemical could prove a true risk to so many Americans’ health, and they should know that it is everywhere -- including in many of their favorite drinks.”

U.S. PIRG Education Fund is an independent, non-partisan group that works for consumers and the public interest. Through research, public education and outreach, we serve as counterweights to the influence of powerful special interests that threaten our health, safety or well-being. uspirg.org

2. www.ncbi.nlm.nih.gov/pubmed/23756170 Glyphosate induces human breast cancer cells growth via estrogen receptors

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March 2019

COOKING WITH BEER AND IT’S BENEFITS Beer can help protect your heart, Beer helps prevent kidney stones, Beer lowers bad cholesterol, Beer strengthens your bones, Beer helps reduce stress, Beer may help improve memory, Beer helps cognitive function (no more than one drink a day for women and two drinks a day for men.)

Source: www.livingwellmagazine.net / Moderate Beer Drinking Could Have Healthy Benefits

One Pot Beer-Braised Chicken and Vegetables 1 whole chicken cut in 8 pieces (2 drumsticks, 2 thighs, 2 wings, 2 breasts) 1 cup flour 1 tsp salt 1 tsp black pepper Oil as needed 2 large potatoes cut into quarters (or 1 lb. small potatoes) 1 onion diced (large dice) 2 to 3 cloves garlic 3 medium carrots peeled, and cut into 2” long pieces 2 turnips peeled and cut in quarters 3 ears of corn cut in thirds 8 oz pack baby Bella mushroom (or mushroom of your choice) 3 cups chicken stock (home-made or store bought) 1 can lager beer of your choice 3 sprigs fresh thyme 2 tbsp tomato paste 1. Preheat oven to 300* 2. In a bowl mix the flour, salt, and pepper and toss the chicken in it, until evenly its coated.

3. On a stove top, using an oven-safe dish, heat some oil and lightly pan fry the chicken, a few pieces at a time and set aside until needed.

4. In the same pan, when chicken is done, add tomato paste, chicken stock, beer, and thyme bring to a simmer

Andrew Thorne, Executive Chef, Home Grown Cafe Chef Andrew has over 18 years of being in the food industry and holds a degree from the New England Culinary Arts Institute in Vermont (2007).

Andrew was born and raised in New Hampshire which helped cultivate his love of gardening and supporting local farmers. He infuses that passion into the cuisine at Home Grown Cafe.

5. Add chicken back in, then the potatoes, carrots, turnips, mushrooms, and corn.

6. Bake in the oven for 55 min until the veggies are tender and chicken’s internal temperature is 165 (check with a meat thermometer.) Enjoy! www.livingwellmagazine.net

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

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