Living Well March 2015

MARCH 2015

LIVING WELL MAGAZINE™

HAVE A BREWSKI! 5 WAYS BEER CAN HELP YOUR HEALTH

HOW TECHNOLOGY INFLUENCES THE BEER INDUSTRY

RELATIONSHIP HACKS: SIMPLE FIXES FOR COMMON ISSUES PART II WH

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TO

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

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HIBERNATION

DO WITH

Bayberry...

Exceeding expectations

an american small town in the making.

A place to linger with friends on the front porch – or ride a bicycle down a shady avenue to get an ice cream soda. A place for walking the kids to their first day of school – and relaxing in a comfortable empty nest.

Bayberry is all about quality of life – in every aspect of its thoughtful, environmentally-sound design. Green, tree-lined boulevards, acres and acres of parkland and a variety of beautiful, historically-inspired, energyefficient home designs will create a setting and a lifestyle unlike anything else. Interested? The best way to experience Bayberry is to visit us.

Come and take a look at your future hometown… Bayberry.

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words from the editors and publishers:

Since 2005, our March issue has always focused on beer. I know that it’s a cliché, but when I think of celebrating Saint Patrick’s Day, I think of beer. Yet, we didn’t want to give you our recipe for “green beer”, which is a no brainer anyway. We wanted to be able to tell you more. Honestly, we wanted to know more too, more about the latest “beer” movement, companies taking advantage of new technology, new innovations taking the beer making process to a higher standard. Our mission was a great success. We found health benefits associated with drinking beer and companies who are serious about becoming more sustainable, i.e.: they recycle, reuse, and reduce the amount of resources that go into their process. And, sharing with you what we found. This will no doubt surprise you. Not that anyone really needs any more of a reason to sit down relax and enjoy an ice cold beer for no other reason than just that. Because unless a doctor has told you otherwise, who doesn’t enjoy a beer or two with a meal, at a baseball game, social functions and the list could go on forever. One of my new favorite drinks is made with beer and quite an unconventional concoction called a Mexican Michelada. Once you see the ingredients that go into this drink (recipe on page 29 I guarantee there will be some interesting facial expressions. Honestly, I wasn’t sure what to expect upon deciding to order a Michelada, (which actually appeared on the menu), but so happy that I did. I do have doubts about just ordering one without having to go through the ingredient list with the bartender only to be told that they don’t have all of the ingredients.

However, I think that a combination of a restaurant’s / bar’s Bloody Mary mix and your favorite beer would be very close- for those of you who aren’t still making faces at the mere thought of ingesting this.

This month enjoy delicious and nutritious recipes from a cookbook favorite, A Change of Appetite, Where healthy meets delicious By Diana Henry .The cookbook chronicles Diana Henry on her year-long culinary journey towards lighter and healthier but no less delicious food.

The Shop By Design shares some clothing pieces in the latest fresh for spring color palate.

Advertising Inquiries:

Enjoy! Think Spring! - Brian and Diane

Brian Strauss -Publisher Sales@livingwellmagazine.net 302-355-0929

Looking To Start Your Own Business?

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

Liam McWilliams Design and Graphics Diane Strauss

Looking to Start your own business?

BECOME A LIVING. WELL MAGAZINE ASSOCIATE PUBLISHER Some Locations Available! sales@livingwellmagazine.net

VOLUME 10 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

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. 2014 Various Trademarks Used By Permission Of Their Respective Owners

Cover: designed by dcstrauss puppy love™ Throw-back image of Miss Millie with Valentino.

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March 2015

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inside

Affirmations Inspire, Heal, and Comfort

by Karen Verna Carlson

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www.facebook.com/

LWMLIVINGWELLMAGAZINE

It Really Is All About You

by Suzanne Eder

I Dub You the Queen of…

by Karen Jessee

Drug Store Heroin: The Cause For A New American Revolution!

by Dr. Scott Rosenthal

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@livingwellmag

Have a Brewski!

LIKE US ON FACEBOOK AND FOLLOW US ON TWITTER FOR POP-UP GIVEAWAYS!

5 Ways Beer Can Help Your Health

34

The People Who Are Bringing You Down, It’s Time To Clean House

by Joe White

Ask The Vet

Dr. Rose Dileva

Hands on Health

Follow our Pinterest Boards at:

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http://www.pinterest.com/ livingwellmag/

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Earth Talk: How should I dispose of my old electronic devices?

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Acupuncture for Insomnia and Sleeplessness

by Dr. Kelly Brown

Reaching Your Weight Loss Plateau

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

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FYI

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Art of Eati

HIBERNATION

by Danny Singles, PT, DPT, MA

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by Alisa Rose

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TRUE™ AWARD

Tech Addicted with Sean: How Technology Influences The Beer Industry

TRIED

AGAZIN ™ E

THE EXTRA MILE: coping with hypoparathyroidism Jen Melanson

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LIVIN G.

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with Dianna Palimere, PhD, LCSW

39 Time to Get the Garden Started— Build your own raised Beds

by Peg Castorani

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Sexual Health and Healing: Relationship Hacks: Simple Fixes for Common Issues Part II

LWM TRENDS

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Ga

Ann Wilkinson P.T.M.S.

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March 2015

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Where’s Valentino?

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FYI Nestlé USA announced its commitment to removing artificial flavors and FDA certified colors Nestlé USA is achieving this commitment by removing artificial flavors and colors, and replacing them with ingredients from natural sources. For example, in the BUTTERFINGER® crispety, crunchety center, annatto, which comes from the seeds found in the fruit from the achiote tree, will replace Red 40 and Yellow 5. In CRUNCH®, natural vanilla flavor will replace artificial vanillin.

By the end of 2015, more than 250 products and 10 brands including Nestlé® Butterfinger®, Crunch® and Baby Ruth® will be free of artificial flavors and certified colors. Products will begin appearing on store shelves by mid-2015, and will be identified by a “No Artificial Flavors or Colors” claim featured on-pack.

“Getting Red 40 and Yellow 5 out of Butterfinger bars won’t make them health foods, but Nestlé’s decision will help make the lives of affected children and their parents a little bit easier,” said CSPI executive director Michael F. Jacobson. “Mars should follow suit and similarly phase artificial dyes out of M&M’s and other candies. They’ve already done so in Europe, so there’s no excuse for the company to offer their American customers an inferior product.”

Chemicals such as Red 40, Yellow 5, Yellow 6, and other artificial dyes promote hyperactivity and other behavioral problems in children, according to a number of published studies.

Researchers Produce First Map of New York City Subway System Microbes The microbes that call the New York City subway system home are mostly harmless, but include samples of disease-causing bacteria that are resistant to drugs -- and even DNA fragments associated with anthrax and Bubonic plague -- according to a citywide microbiome map published

by Weill Cornell Medical College investigators.

The PathoMap findings are generally reassuring, indicating no need to avoid the subway system or use protective gloves, Dr. Mason says. The majority of the 637 known bacterial, viral, fungal and animal species he and his co-authors detected were non-pathogenic and represent normal bacteria present on human skin and human body.

Culture experiments revealed that all subway sites tested possess live bacteria.

“Our data show evidence that most bacteria in these densely populated, highly trafficked transit areas are neutral to human health, and much of it is commonly found on the skin or in the gastrointestinal tract,” Dr. Mason says. “These bacteria may even be helpful, since they can outcompete any dangerous bacteria.”

But the researchers also say that 12 percent of the bacteria species they sampled showed some association with disease. For example, live, antibiotic-resistant bacteria were present in 27 percent of the samples they collected. And they detected two samples with DNA fragments of Bacillus anthracis (anthrax), and three samples with a plasmid associated with Yersinia pestis (Bubonic plague) -- both at very low levels. These apparently virulent organisms are not linked to widespread sickness or disease, Dr. Mason says.

The majority of the DNA from all the samples, 48.3 percent, did not match any known organism, source:weill.cornell.edu.

Build a Simple Raised Bed for your Garden

supports) Note: Cut the smaller pieces first

Make sure you level the ground prior to building. Material cost is under $ 70 for lumber and screws

Cut a slight point in smaller pieces so you can hammer then into the ground for additional support

12”high x 4 ft wide x 8 ft long

Attach Side Boards to long boards using screws Putting Corner Braces in Place -Hammer into ground and then attach to the frame.

Install 2x4 into the center of the frame to prevent bowing when filling with soil.

Materials 3-- 2” x 12”x 8 1-- 2” x 4” x 8 aprox 21 galvanized screws Tools Cordless Drill* Cordless Powersaw* Hammer Level

Use cardboard or landscape fabric for the bottom to slow weed growth.

source: Nestlé USA

Instructions Cut one of the 2” x 12”x 8 in half .This will be your ends.

Cut 2 x4 into one 4ft piece (center brace) and 4 -1ft pieces (Corner

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March 2015

Fill new raised bed with good quality soil *LWM recommends using the new Porter Cable 20v cordless drill and Circular Saw

WORLD WATER DAY | SUNDAY, MARCH 22 Every day 4,000 children die from illnesses like diarrhea, dysentery, and cholera caused by dirty water and unhygienic living conditions. In 1993 the United Nations declared March 22nd as World Water Day to highlight the importance of freshwater and to advocate for the sustainable management of freshwater resources. www.actionagainsthunger.org

Your Gift is TaxDeductible Action Against Hunger is a U.S. registered nonprofit 501(c)(3) organization and meets all tax-exempt requirements for a charitable organization as stated by the Internal Revenue Service.

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March 2015

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Acupuncture for Insomnia and Sleeplessness Sleep is very important to our daily lives. When we sleep, we are in a different frame of consciousness and brain activity changes. While sleeping a hormone is produced, which promotes growth and healing of the mind and body. Lack of sleep can disrupt our quality of life.

Issues such as, trouble falling asleep, trouble staying asleep, or sleeping but not waking rested can be helped with Acupuncture and Tradional Chinese Medicine (TCM) Acupunture The channels, or meridians, on the body used for acupuncture make up a complex network along which energy, or qi travels. Acupuncture points are located on areas where the Qi flows closer to the surface of the body. There are 12 main meridians along which about 365 acupuncture points are located. In addition to points along specific channels, there are a number of extra points located outside of the specific pathways.

In Chinese medicine, sleep is a time when blood, Qi (energy), and the Shen (spirit) relax and rejuvenate for the next day. By getting a proper 8

amount of restful sleep, Qi and blood move properly and the Shen is able to readily encounter the day.

Acupuncture may be an excellent treatment option for many types of sleeplessness. Currently there are a number of clinical studies that have looked at acupuncture for the treatment of insomnia.

Acupuncturists diagnose sleep disturbances based on organ or channel disharmonies. Trouble falling asleep is attributed to the heart and trouble staying asleep, the liver. Not waking rested can be due to a combination of factors. An acupuncturist can determine the cause of sleep problems based on an examination that can include interview, feeling the pulse and looking at the tongue.

Trouble Falling Asleep Does your mind race the minute your head hits the pillow? Trouble falling asleep can be an ongoing problem, even if you are very tired! A calming acupuncture treatment may include acupuncture needles in

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March 2015

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your outer ear, in your arms and legs, or at the area of your third eye.

These points are very effective at reducing stress and calming the Shen to get the mind to stop racing and allow sleep to happen. Ear seeds, little stickers with small pellets attached, may be placed in the ears for you to press and continue the relaxation before bed. Generally, patients respond quickly and find falling asleep easier after a couple of treatments. Your acupuncturist will recommend a course of treatment that is tailored specifically to you.

Trouble Staying Asleep Do you frequently wake between 2 and 4 in the morning and have trouble falling back to sleep? In Chinese medicine, there is a 24 hour Qi cycle where Qi flows through the organs and each of the 12 organs has peak energy for 2 hours. This cycle ends with the liver and begins with the lung. This occurs at 3 am. Therefore, waking regularly between 2 and 4 can indicate that you are having trouble ending or beginning a Qi cycle. In order to balance this cycle needles may be inserted at the end of the liver channel and the beginning of the lung channel to promote a smooth transition to the next day. Patients commonly find they are waking less often following treatment. If they do wake for other reasons, they find it easier to return to sleep.

Does your Fitbit show frequent periods of restlessness? Frequent dreaming can also disturb restful sleep. Dreams are not considered normal in Chinese medicine. They are seen as the Shen not resting, causing a lack of alertness when one wakes. An acupuncturist will use the same examinations as described above to determine the cause of dreaming and treat accordingly. A decrease in dreams improves restful sleep and a patient can wake with energy to greet the day.

Additional Treatments In addition to needles, other aspects of Chinese medicine can be applied to improve sleep. Cupping is a common modality used to treat insomnia, creating a calming sensation. Also, moxibustion, a mugwort herb that is burned over points, can warm channels and improve Qi movement and production to raise energy levels. Chinese medical massage, Tui Na, can also be used to treat painful areas in addition to acupuncture keeping pain from waking you during sleep.

Dr. Kelly Brown is a chiropractor and acupuncturist with Pure Wellness. She received both a Doctorate in Chiropractic and a Masters in Acupuncture from New York Chiropractic College in Seneca Falls, NY. Dr. Brown is a life-long resident of DE and is glad to be back in the area serving the community. You can contact her at the office 302.365.5470 or through the website www.purewellchiro.

Morning Fatigue Do you sleep through the night and still not wake rested? This is often found to be from deficiency, or lack of production, of Qi. Points can be selected on the abdomen, arms, and legs to increase the level of Qi in the body. This can improve clarity of mind and liveliness.

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ALENTINO!

Caricature created by: Liam McWilliams

Enter: Where’s Valentino Contest Find Answers Here ow! There are thousands of readers who are searching for Valentino. He is hidden somewhere on the pages of each issue. The entries keep pouring in.

We hope you have fun looking and will continue your quest to find Valentino. When you find him please email us at: info@livingwellmagazine.net [Please type “Valentino” on the subject line]. — keep searching and entering the “Where’s Valentino!” Contest every month for your chance for some great LWM gifts, subscriptions, T-shirts, mugs, cookbooks ,books, videos, etc. Or enter on our Facebook page www.facebook.com/LWMlivingwellmagazine (be sure to inbox us so you aren’t sharing his location with everyone).

Make sure you like the page first. Please remember to share our page with your friends! Don’t forget to follow us on Pinterest at Pinterest.com/livingwellmag or Twitter @ livingwellmag BELOW IS THE ANSWER TO LAST MONTH’S WHERE’S VALENTINO!

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In February, Valentino can be found on page 23, enjoying a massage at Hand and Stone. Notice the women’s very cool tattoo. .When you find him, send us an email at Info@ livingwellmagazine.net ( be sure to put Valentino or Where’s Valentino in the subject line.. then make sure you follow us on Twitter @livingwellmag and follow us on Facebook at: www.facebook.com/lwmlivingwellmagazine Don’t Forget to check out our Pinterest pages follow us at http://www. pinterest.com/livingwellmag

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How should I dispose of of my old electronic devices?

With a record four million pre-orders for Apple’s best-selling iPhone 6 and iPhone 6 Plus, it’s more evident that consumers want the latest in smartphone technology at their fingertips. A new report by analysts at the German market research firm Gf K determined that global smartphone sales exceeded 1.2 billion units in 2014—a 23 percent increase over2013.

With so many new smartphones and electronics being purchased, are users disposing of their older devices properly?

According to U.S. Environmental Protection Agency (EPA) data, approximately 2,440,000 tons of electronics, such as computers, mobile devices and televisions, were disposed of in 2010. Twenty-seven percent, or 649,000 tons, of that “e-waste” was recycled. Because some materials in electronics, such as lead, nickel, cadmium and mercury, could pose risks to human health or the environment, the EPA “strongly supports” keeping used electronics out of landfills.

recycled one million laptops, too, we would save the energy equivalent to the electricity used by 3,657 U.S. homes in a year.

Furthermore, for every million cell phones we recycle, 35,274 pounds of copper, 772 pounds of silver, 75 pounds of gold and 33 pounds of palladium can be recovered. Recovering these valuable metals through recycling precludes the need for mining and processing that much new material from the Earth, thus not only conserving natural resources but preventing air and water pollution as well.

Thankfully, recycling old smartphones and other electronic devices is an easy, typically cost-free process for consumers.

Electronics retailer Best Buy offers the most comprehensive appliance and electronics recycling program in the United States, with more than 400 pounds of product collected for recycling each minute the stores are open. Best Buy offers free recycling for most electronics and large appliances, regardless of where they were purchased, allowing the company to achieve its ambitious goal of recycling one billion pounds of electronics and appliances by the end of 2014.

Some charitable organizations, like Cell Phones for Soldiers, also offer free cell phone recycling. Since 2004, the nonprofit has prevented more than 11.6 million cell phones from ending up in landfills. All cell phones donated to Cell Phones for Soldiers are sold either to electronic restorers or a recyclers, depending on the phone’s condition.

The proceeds from the phones are used to purchase prepaid international calling cards for troops and provide emergency financial assistance to veterans. “Cell Phones for Soldiers truly is a lifeline,” says Robbie Bergquist, co-founder of the non-profit. “To withstand time apart and the pressure of serving our country, the family connection is a critical piece to survival.”

“Recycling electronic equipment isn’t quite as easy as leaving it in a bin in your front yard, as we’ve learned to do with paper and plastics, but the health and environmental benefits of recycling e-scrap are tremendous,” said EPA Region 5 Administrator Mary A. Gade. “Also, we know that half of the devices thrown away still work.”

If Americans recycled the approximately 130 million cell phones that are disposed of annually, enough energy would be saved to power more than 24,000 homes in a year. If we went ahead and 12

CONTACTS: EPA Electronics Recycling, www.epa.gov/ecycling; Cell Phones for Soldiers, www.cellphonesforsoldiers.com.

EarthTalk® is produced by Doug Moss & Roddy Scheer and is a registered trademark of Earth Action Network Inc. View past columns at: www.earthtalk.org. Or e-mail us your question: earthtalk@emagazine.com.

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March 2015

Reaching Your Weight Loss Plateau Almost everyone reaches a weight loss plateau at some point in his or her fitness lives. The plateau is a common problem among dieters and can typically be waited out. The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight (not a revelation, huh?). After your initial weight loss, your progress will slow down and eventually stop even though your exercise and food intake is consistent. The bottom line is that the very efforts you make to burn more calories may eventually slow it down. There are measures you can take to keep your chances of a plateau slim to none and under control! * Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass. To determine your approximate daily caloric needs, use this formula:

something gentle like yoga or a stretching routine. When you increase your exercise intensity, your body responds by decreasing the amount of calories you burn during the rest of your day. After your break, get back to exercise just lighten up your original routine a little and increase your intensity only as necessary.

Congratulations! You’re officially in shape and healthy and your body is more efficient and it costs fewer calories to operate.

Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Part of this is because your cardio-pulmonary system is more efficient now and you have a lower resting heart rate.

A simple formula to help you calculate your BMI: Men kg (body weight) x 24 = kcal/day Women kg (body weight) x 23 = kcal/day Note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg) You can also calculate your Basal Metabolic Rate to determine how many calories you need to function, and then use a calorie calculator to add in calories you burn throughout the day and with exercise. * Make sure you start (or continue) a complete weight training program that includes cardio and resistance training to help increase lean body mass and build muscle (muscle burns fat), which can help compensate for the loss of calories. When you weigh less, it takes fewer calories to move your body. A loss of any amount of weight will lead to a reduced energy requirement.

Alisa Rose is Founder and President of Art Fitness. Art Fitness is commitment to providing a personalized atmosphere that eliminates intimidation and promotes success. Art Fitness is dedicated to improving the movement of one’s body and restoring quality of life through proper exercise, correct form and good nutrition.

The Art Fitness team can be reached at: 302.477.0123, or info@ArtFitnessTraining.com Stay up to date with all things fitness: Facebook.com/ArtFitnessLLC Follow Art Fitness on Twitter: @BdyIsaWrKoF_ART

*When you start a new exercise program, your body responds quickly because you are forcing it to make changes to adjust to different workloads. At this point your muscles build and this consumes all kinds of calories. Maintain your body’s adaptation period by changing the intensity, duration, frequency and the mode of exercise and include interval training. * Take time to recover! Take a break for a few days, or try www.livingwellmagazine.net

March 2015

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One school of thought teaches that someone else’s comments are all about them, not about you. The common mantra for this one – which I think is clear and helpful and memorably funny – is, “What someone else thinks of me is none of my business.”

It Really Is All About You

By Suzanne Eder

If you’re like a lot of people on a conscious path of personal growth, you may have run across a contradiction or two among the various schools of thought that are available to inform and guide you. One in particular has confounded many of my clients as they seek to cultivate peace of mind, greater emotional maturity and a genuine sense of empowerment and responsibility for creating a life they love. It revolves around developing a healthy response to someone else’s hurtful or critical comments about them.

One school of thought teaches that someone else’s comments are all about them, not about you. The common mantra for this one – which I think is clear and helpful and memorably funny – is, “What someone else thinks of me is none of my business.”

Another perspective arises from the “you create your own reality” school of thought, which teaches that everything in your experience shows up in response to your vibrational mix of beliefs, thoughts and feelings, whether they’re conscious or unconscious. Since you’re the only one who can change your own thinking, only you can shift what kinds of experiences you create. At a basic level, then, someone else’s comments are all about you, because they showed up in your experience.

So, which is it? Does someone else’s behavior toward you have nothing to do with you – or everything to do with you?

I’ve learned that it helps to ask the question a bit differently: is it possible that both perspectives could be valid and helpful? And I’ve discovered the answer to that question is yes.

Let’s start with the understanding that someone else’s opinion of 14

anything, including you, is generally a reflection of how that person sees the world. Someone who tends toward fault-finding, blame, skepticism or even problem-solving will tend to see what they consider flaws or problems in everything, including other people. Because of the nature of vibration, people find what they’re looking for; they’re literally on that frequency and it’s what they predominantly see.

If you’re aware of that, and if you’re vibrating on a clear channel of self-acceptance and self-appreciation, someone could say something harshly critical to you and you could say to yourself, “That has nothing to do with me” - and you would actually believe it. You would not feel hurt or diminished by the comment. You and the other person would be vibrating on different channels. Just as radio waves can occupy the same airspace but you can choose to tune into one radio station and not another, you would choose not to tune into their channel. So from that perspective…

Their comment has nothing to do with you.

Let’s imagine a different scenario in which you feel hurt by the critical comment. You could tell yourself it has nothing to do with you, it’s all about them, but you don’t really believe that. Your reaction to their comment – the way you feel – indicates that, at some level, you are on that same frequency. Some part of you believes, in one way or another, that you are inadequate. Your own self-doubt is a vibrational match with their tendency to be critical. The way you feel is the indicator that your self-appreciation vibration is a bit wobbly.

Their comment has served as your wake-up call to reach for deeper levels of self-validation. So from that perspective…

Their comment has everything to do with you.

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The underlying dynamic in both scenarios is the way you feel about yourself. As I continue to grow both personally and professionally, this awareness is deepening into the realization of a profound truth: how we see and know ourselves creates the very fabric of our life experience.

See if you can let that sink in.

How you see and know yourself creates the very fabric of your life experience.

Anita Moorjani, self-love guru and best-selling author of Dying To Be Me, says it this way: “Our feelings about ourselves are actually the most important barometer for determining the condition of our lives.”

Abraham-Hicks, in their best-selling book, Money and the Law of Attraction, state very clearly, “…there is nothing more detrimental to your ability to positively attract than a negative attitude toward yourself.”

new or to let go of something that is no longer serving you.

Always it means treating yourself with respect and kindness.

That’s why the best initial response to any comment or circumstance, wanted or not, is to love yourself through it. That will always point you in the direction you want to go. The more compassion, respect and kindness you give to yourself, the more compassion, respect and kindness you’ll receive from others.

So rather than trying to figure out whether someone else’s comments are all about them or all about you, figure out what loving yourself could look like, right then and there.

Just try it. You’ll like it.

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.

So it really is all about you, in the best of ways. It’s about being willing to look within yourself to find out what’s going on. It’s about continually expanding your awareness of who you truly are, and allowing your unique brilliance to be seen and expressed. And it’s about learning that loving yourself is what allows that expansion to take place.

Sometimes, loving yourself means reminding yourself that another person’s hurtful comments have nothing to do with you. Sometimes it means understanding that another person’s comments are the perfect catalyst to appreciate yourself more deeply. And sometimes, loving yourself means acknowledging that another person’s comments have a kernel of validity to them: they reflect an inner desire to learn something

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March 2015

15

I Dub You the Queen of…

M

any years ago I worked with a woman who had been an artist and who was downsizing to move into a senior facility. Headed to auction were over a hundred picture frames gathered from every room in the house. And what was the first thing she bought once she was settled in her new home? You guessed it. She no longer painted, but buying frames had become such a habit that she never questioned whether she still needed them.

We seem to be wired for this bizarre habit. We have that one thing that sticks in our minds; we still think we need that thing, we focus on that thing and even though we no longer need that thing, by golly, we’re going to buy another one when we see it.

And so I laughingly dub some clients “The Queen of…” or “The King of…” because in just about every job, I have encountered bags and piles, stacks and hoards of that one thing that has embedded itself into the clients’ minds, the one thing that has become almost a primal call that must be answered on every shopping trip. Every client has seen the humor in this honor I bestow upon them.

Now when it comes to shoes, holiday décor, and plastic containers, we’re all members of royalty and we all wear crowns. But there are a remarkable number of other items that set off the synapses demanding that we have yet another.

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Cookbooks: I have worked in homes where a collection of over a hundred cookbooks was not unusual. It was the one thing purchased on every trip and vacation.

Although many clients no longer entertained the way they used to, ate very simple meals or gathered recipes from the internet, they continued to answer the Call of the Cookbook with its beautiful photographs of meals and desserts. The recipes themselves were seldom tested or tasted.

Bought with good intentions and great expectations, those books became merely décor.

Things for Scrapbooking: I almost fear this word. I have been in the homes where that crafting department has demanded most of the client’s real estate. The number of glittery and amusing little items for sale was just such glorious eye candy, and it was oh, so easy to buy just this one little thing. But the collection of stickers, papers, rubber stamps, special scissors and machines could easily take over the house and sometimes required public storage units. Fine if space could be organized for the Call of the Craft; sad if it there was no place to sit because of it.

Yarn: I’ve only ever seen one Star-Trek episode, and it happened to be the one called “Trouble with Tribbles”…furry, powder-puffy aliens that invaded the space ship. I encounter déjà vu of that episode whenever I meet up with She Who Loves Yarn.

Even if the house is filled with numerous unfinished scarves and sweaters, even if yarn is so plentiful that it’s being stored in the guest bathtub, even if the gal has hung up her knitting needles, it’s almost a guarantee she will

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coo over the next colorful skein and gather more on her next trip to a quaint little town with a yarn store.

Greeting Cards: They’re funny, they’re pretty, they’re practical, and clients collect them as souvenirs with the promise to send them out to friends and family on the next occasion. The problem is those cards come home in bags and often stay in bags that are shoved and stored in different areas of the house. When those cards are finally gathered into designated drawers or boxes in one spot, clients are shocked to discover they have an entire warehouse of greeting cards on their hands. I recommend they begin shopping at home and let the next glittery card in the store stay in the store. Yes, it is almost asking too much.

Paper Products: Who has ever made a trip to one of those office warehouses without having to purchase something …or more likely… something else? Why, those practical little items will come in handy… some day. However, when the four-drawer filing cabinet is filled with these still-packaged products and the office drawers runneth over, it’s time to get everything out of the bubble containers and bags and take stock of what’s there. Once again, it just might be possible to shop at home.

Groceries: I swear, you would think we all lived in some God-forsaken tundra in Siberia with nary a nibble in sight. I understand having food on hand in case of emergencies, especially if there are children and snow days. But the amount of food purchased for this cause is staggering. I have seen basements and pantries stocked with so much food that it had become either far too old for consumption or was no longer on the client’s diet. This is not just those who lived through the Depression; many young ones feel endangered if they don’t answer the Call of the Soup.

Suggestions: 1) Take items out of their bags and wraps as soon as you bring them home.

Whether it is clothing, toiletries, gifts or any of the items mentioned above, too many lovely and necessary items get trapped in plastic and forgotten so that we continue to think we need more when we already have it. If I had a dollar for every time I’ve shown a client the contents of a plastic bag and heard, “Oh, that’s where that is,” I would be a very wealthy woman indeed.

2) Put it away. Once the items are out of the bags, they have to go somewhere specific. If you hang up the new clothes and put the stationery items in one place you can see what you have and might just be able to tick off the mantra “I already have that,” the next time that “thing” calls your name.

3) Be honest with yourself. Yes, all these items in the store that are calling your name are quaint and new. You love them. The gentle question to ask yourself now is how much more money are you going to spend on what you already have that you don’t use or need.

Rethinking old habits and acquiring new ones is never easy. I wish you the best in monitoring those buzzes and whispers that make you reach for yet more cleaning supplies or totes. Maybe if you think of yourself as already wearing the crown, as king or queen of those items, you can regally snub them when they call to you yet again. Better yet, slowly abdicate, and let someone else wear that crown.

Gifts for the Future: The items are on sale. They call your name. They would make perfect gifts in the future. I get it. The problem is, the intended recipient doesn’t get it…at all. Clients have closets filled with “things” meant for “someone” that never make it out of the closet, that never get wrapped and that are never given.

Karen Jessee is a professional organizer and founder of Simply Organized. She is a member of the National Association of Professional Organizers and the Philadelphia Chapter of Professional Organizers. She encourages people to simplify their lives and works with those who need to downsize and get organized.

Karen helps clients make the decisions and create the systems that are best for them. She also teaches the strategies to help clients gain greater clarity, control, productivity and peace.

Karen is a public speaker on these topics. Visit her website at: www.nowsimplyorganized.com

gardening makes scents Gateway Garden Center 7277 Lancaster Pike Hockessin www.gatewaygardens.com

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March 2015

17

GLUTEN REMOVAL PROGRAM

1

BREWING Beer is made from 4 basic ingredients: barley, water, hops and yeast.

2

FERMENTATION

YEAST

HOPS

CO2 ALCOHOL CARBON DIOXIDE

SUGAR

FLAVOR AROMA

ADD ENZYME

ALCOHOL

ENZYME ADDED

Brewers Clarex is added to beer which breaks the bonds of gluten protein chains.

4

BARLEY

YEAST

Beer is created when brewer’s yeast consumes the malt sugars to produce alcohol, carbon dioxide, flavor, and aroma.

3

WATER

DETOXIFIED GLUTEN PROTEINS

GLUTEN THREAD

BOTTLING Beer is bottled in a sanitary, segregated environment to eliminate cross contamination.

5

TESTING R5 Competitive ELISA is used in house and at an independent lab to quantify gluten content of beer. Omission consistently tests well below 20ppm.

6

ENJOY To view your bottle’s test results go to www.omissiontests.com.

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Please drink Omission responsibly. www.omissionbeer.com

March 2015

WITH SEAN

HOW TECHNOLOGY AND HEALTH INFLUENCES THE BEER INDUSTRY

Technology has worked its way into every aspect of human life. Everything from health to toys- to infinity and beyond.

Researchers of the future may consider our generation as an evolution point where smart phone and person have become one. Through sites like Twitter and Facebook, never ending conversations have been started about everything under the sun, as well as the sun. Trends come and go daily, one thing that was popular a week ago can become something that is lost and forgotten on the World Wide Web. In this article, we are going to be covering a topic that is near and dear to many, Beer. For American’s Friday could be considered a national beer holiday after a long week of work. Technology has become a big part of the drinking process, so that people can drink more responsibly, more stylishly, and more healthily.

A topic of discussion that doesn't seem to be going anywhere is about the effects of gluten on the human body. There are very mixed opinions about this topic, but the consensus seem to be that gluten is something many people could do without. Many companies are capitalizing on this health trend by offering products that are gluten free. For those of you that are not up to date with the gluten fad, let me tell you a little bit about what gluten is. Gluten is a protein that is found in wheat. For people that suffer from Celiac disease or gluten intolerance will produce symptoms of stomach pain, gas, and nausea that do not go well with being out at the bar and drinking. Fortunately, there are beer companies offering products that allow the gluten intolerants of the world to drink beer without fear of getting the symptoms.

Safety is a very important aspect of going to the bar and drinking, unfortunately alcohol usually leads to making bad decisions, like driving under the influence. Driving drunk is not safe for you the driver or other people that are on the road. Smart party goers will have a designated driver to get them from point A to point B, but if none were available to you; a smart choice would be to use a portable breathalyzer.

The Breeze, is a portable wireless breathalyzer that fits comfortably on your keychain and connects directly with your smart phone.

This allows the user to make a more informed decision about their current intoxication levels. Through the accompanying app, which tracks your drinking habits, it will let you know an approximate time in which you will be sober enough to drive. In the case where you can’t wait that long the app lets you connect with cab services or Uber to find yourself a safe ride home. It will also suggest restaurants that are near to you that will allow you to wait until you get back to a safe blood alcohol content. If you need more than just food, it will also suggest local places that you can stay for the night. If you are a tech addict like me, as well as a beer fanatic, the Breeze could turn out to be a cool accessory and a lifesaving option.

Let’s face it, there is nothing like a cold beer after a long week of work. After reading this article, we should be equipped with the knowledge and technology to enjoy beer healthily and safely.

Please drink responsibly, see you at the bars!!!

If you want to hit me up: Sean@livingwellmagazine.net

Beer is made from 4 basic ingredients: water, barley, yeast, and hops. Those ingredients are then fermented to produce the alcohol and the flavor. Upon arriving at the point in which the fermentation process occurs, the beer company, Omission, when getting to this point does something unconventional. By adding, a special enzyme called Brewers Clarex, it works to break the bonds of the gluten protein chain. This is what takes the gluten out of Omission beer, making Omission a good beer option for people who have allergies to gluten as well as those health conscious people who have simply chosen to eliminate gluten from their diet. I have to be honest, to me in my laymen thinking, gluten free = diminished flavor, and although there is no sound reasoning behind that, that’s what I have always thought when I hear gluten free. I am happy to report that gluten free does not diminish the flavor at all, in fact if someone gave me a an Omission beer and a regular beer I would never be able to identify the Omission beer as being the gluten free product. Omission is a delicious beer giving the beer market a gluten free option that hasn’t omitted flavor in the process.

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March 2015

19

Affirmations rt Inspire, Heal, and Comfo

., Ph.D. (Hon.)

By Karen Verna Carlson, N.D

en moment of “To improve the gold h the good opportunity, and catc ach is the that is within our re great art of life.”

—Samuel Johnson

The right words at the right time have lifted my spirits during bouts of despair, soothed my soul amidst turmoil, helped me laugh in the face of adversity, roused me to action from lethargic indecision, curtailed action in favor of patience, and served clients and friends in their times of stress as well as in their times of joy. Affirmations are brief and quintessential. They provoke thoughtfulness. They have power to shift our perspective. Some are statements. Some are questions. Some are ancient. Some have ethnic origins. Some are printed in books, greeting cards and fortune cookies or on posters, tea bags, tombstones and drinking mugs. Some are sung in songs and performed in plays.

Affirmations from my childhood are so trite they’ve lost their punch—“A penny saved is a penny earned,” “Pretty is as pretty does,” “Once burned, twice shy,” “Don’t look a gift horse in the mouth,” “Sticks and stones will break my bones, but names will never hurt me”—but we’ve got plenty of fresh ones these days floating through computers, TVs, radios, theaters, gift shops, art exhibits, political rallies, and diverse publications, affirming that life can be a wondrous treasure hunt.

Affirmations Are Gifts For years I’ve shared affirmations as handmade gifts, using whatever materials I’ve already got—colored markers, crayons, pens and pencils; recycled ribbon, wrapping paper and stationary; a few rubber stamps; tin foil, candy wrappers, napkins, paper 20

doilies, fabric remnants, leaves, twigs, dried pasta, flowers, herbs; photos, clippings from magazines and catalogs; glitter glue, orphaned earrings, broken necklaces. My artistic skills are primitive and I have no desire to create any museum masterpiece.

Rather, I aim to make a truly personal connection that feels movingly meaningful for both of us. Every recipient (including some very wealthy folks with significant social status whose other gifts are conspicuously expensive) radiates megawatts of genuine appreciation. There isn’t a person for whom I’ve not been able to find some dazzling appropriate affirmative expression.

Ask for Guidance I start by asking the universe to guide me to a relevant affirmation.

During the days that follow my request, I scan for ideas as I pursue my various activities. Keeping this person and their occasion in the forefront of my thoughts I engage in play similar to the old TV show The Match Game where contestants faced a board of blank squares, picked one which revolved to reveal a picture and then a second one to match it. No match, and both squares revolved back to their blank faces. When the next player’s first pick showed a picture that matched one previously revealed s/ he’d try to remember which square hid its twin.

Enjoy the Treasure Hunt My version of matching affirmation to intended recipient is

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much more fun because my “board” is multidimensional. Daily inspirational readings often bring forth a match. While driving, I listen to classical, opera and jazz on WRTI, read bumper stickers, license plates and church marquees. Conversations with others during social and business activities may spark a match. (I just love it when those spontaneous puns occur.) I might browse my library or leaf through one of Gary Larson’s cartoon collections, or Ching Chow, or the Bible. I often look through old Sounds True or Winterthur catalogs. Waiting—in line at a post office or grocery or sitting in some reception room or lobby—I read product packages and posters. Discovering a match is always a delightful, seemingly serendipitous thrill. I’ve never searched online. I’ve enjoyed this real world treasure hunt.

Start Creating Once I’ve found one or more appropriate affirmations, I focus on discerning a presentation. I sew or carve or craft those words adding decorative elements that please me and that I think will please the receiver. I enjoy the process of this unfolding creation especially because my initial vision is so vague that the outcome surprises even me.

Affirmations Rescue I also have moments or stages of high anxiety every time I make one of these gifts. My thoughts have a quality of actual terror that I am really going to look like a jerk. I see a worthless piece of junk that is so lame any other adult would be embarrassed to pass on such a pathetic travesty. My mental committee of critics seems to be winning, but the din doesn’t drown my loving intention.

Affirmations come to the rescue. “Artists who seek perfection in everything are those who cannot attain it in anything,” wrote Eugene Delacroix (1798 – 1863). I almost always make some “serious” mistake—a smudge, a rip, a misalignment. Too late to start over, I just do the best I can to mask the error, to “accept the things I cannot change” and courageously change what I can (The Serenity Prayer). I observe all these mental and emotional machinations, practicing a Buddhist sort of loving detachment.

Way Will Open Masking the mistake changes the design in a way that seems to disrupt the whole appearance. As I continue I now focus on tying the new look together, clueless about the outcome. “Way will open,” say the Quakers. And it always has. The end result is stunning; I have grown spiritually stronger in the process, and have honored my commitment to recycling.

If this gift idea is too much of a stretch for you at this time, try gifting yourself a recycled affirming creation. Place it where you’ll see it every day. Let your appreciation of this unique creation and its unique creator carry its message to your core being.

Buoyant Messages

I’ve made a few attempts to catalog hundreds of affirmations I’ve clipped from periodicals, or written on scraps of paper, calendars and margins of books, but I’ve not even succeeded in gathering them all in one box or drawer or room. (Here’s a perfect affirmative opportunity to stay buoyant instead of sinking like a stone into self-criticism. Anne Lamott’s PLAN B Further Thoughts on Faith—Riverhead Books, N.Y., 2005—is loaded with affirmations like, “…the most we can hope for on some days is to end up a little less crazy than before, less down on ourselves.”

A gift catalog clipping shows a sweatshirt inscribed, “God put me on this earth to accomplish a certain number of things. Right now I’m so far behind I’ll never die.”) Those pithy bits and pieces are scattered all over my place. I reach into the pocket of a spring blazer that has wintered deep in the closet and WOW there’s a crinkled old tea bag tab that proactively speaks to an issue of the moment: “You’re never too old to become younger.” Mae West (1892 – 1980).

Without everything neatly organized I frequently connect with some important message serendipitously. Such events are not only fun, they’re a relevant source of guidance for me. So instead of feeling bummed about my lack of organization, I’m gleefully open to the adventure of a treasure hunt, clue by clue. “Making lemonade out of lemons” is an affirmation adaptable to most any positive attitude adjustment.

Timing and Love Appropriate timing and a loving intention combine to propel one of these magical ideas to its mark at the core of being. “Pleasant words are as honeycomb, sweet to the soul.” (Proverbs 16:24) Of course, they can be delivered critically just as a garden hoe can be used as a weapon rather than an instrument of creation. To succumb to this shadow temptation, however, is to create negative karma. “What comes around, goes around.”

Affirmations help me recover a balanced state of being when I feel myself slipping towards negativity or losing my focus.

With the youngsters I tutor, I often bolster their self esteem with Albert Einstein’s declaration that “Imagination is more important than knowledge,” or Sir William Bragg’s pronouncement, “The important thing in science is not so much to obtain new facts as to discover new ways of thinking about them.” Cartoon sage Ching Chow declares, “You never know what you can’t do until you try.” As students feel better about themselves they are better able to master the knowledge they need to succeed academically.

With my animal care clients, I may remind them, “Pets are not people cloaked in fur, fins or feathers.” Alduous Huxley (1894 – 1963) wrote, “To his dog, every man is Napoleon; hence the constant popularity of dogs.” Samuel Butler (1835 -1902) claimed, “All of the animals excepting man know that the principal business of life is to enjoy it.” Here’s a little ditty from the seventeenth century—

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Just as a bird that flies about And beats itself against the cage, Finding at last no passage out, It sits and sings, and so overcomes its rage.”

A Vast Repertoire

(Abraham Crowley)

I see and I remember.

I do and I understand.”

Or the wit of Will Rogers, who advises “Even if you’re on the right track, you’ll just get run over if you just sit there.”

Or Ben Franklin’s observation,

“All mankind is divided into three classes: those who For my bodywork clients, I’ve got a vast repertoire of affirmations are immovable; those who are movable; and those who gleaned from decades of study. Here are just a few examples that move.” focus on bodily intelligence.

Thomas Edison said, “[My] body is a community made up of And if you’re feeling bummed, try infusing either of the following its innumerable cells or inhabitants.” Endocrinologist and prescriptions from Winston Churchill: author Deepak Chopra has recently written, “A delicate web of intelligence binds [my] body together, heals, and is a powerful force. Every cell is a sentient being.” Internist Larry Dossey wrote in Space, Time and Medicine, “Mind and body can interact in a great variety of ways to bring about health or illness.” Dr. Andrew Weil maintains, “…the real source of healing is from within.”

“If you’re going through hell, keep going.”

Affirmations, many from sources unknown, shared with my gardening clients include “A lawn is Nature under totalitarian rule.” “A weed is no more than a flower in disguise” ( James Russell Lowell, 1819 -1891). “Where flowers bloom, so does hope.” “Spring is Nature’s way of saying, ‘Let’s party.’” “Great thanks are due to Nature for putting into the life of each being so much healing power,” declared Goethe two centuries ago. “Art is man’s nature; nature is God’s art” (Phillip James Bailey, 1816 -1902).

And a giggle from Professor Ashleigh Brilliant—

“Success is going from failure to failure without loss of enthusiasm.”

How about some Mark Twain laughter therapy?

“I’ve been through some terrible things in my life, some of which actually happened.”

“One thing at least is certain about the unexpected:It’s never what you expect.”

For mistakes Cicero supplies comfort along with a bitter reality pill.

“Any man can make mistakes, but only an idiot persists in his error.”

ffirmations represent pieces in life’s jigsaw puzzle. Referring to A

them one at a time, scanning for ones that fit, and placing them Ask Elders for Affirmations rightly helps me live more consciously. “I find the great thing in this world is not so much where we stand, as in what direction we When I’m caring for an elder client, I encourage them to share are moving.” (Oliver Wendell Holmes) They can be fuel for our affirmations that they’ve found helpful along their life’s journey. I human journey as well as for our spiritual journey. listen more than talk, and learn more than teach. Being a mindful student is an important component of growing my skills as a facilitator.

For you, dear reader, I offer some affirmations from Larry Winget’s Karen Verna Carlson, N.D., Ph.D. (Hon.) is a naturopathic physician and professor credited with “the first major breakthrough in book It’s Called Work for a Reason (Penguin Group, N.Y. 2007).

“Change is inevitable; but growth is optional.” “[I]Love and enjoy what [I] do enough to be amazing at it.”

“Trust, once destroyed, can never be fully regained.”

“Do what makes sense rather than follow procedure.”

“When [I] love [my] job, [I] work on [my]self so [I] will be better for [my] job.”

Whenever you feel stuck along life’s journey, consider the wisdom of Confucius.

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, timeand cost-effective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders.

Karen has received international recognition for holistic healing and educational work, an honorary degree, silver medal, and Who’s Who listing. She has appeared on television, radio and has been featured in professional publications, mass media and has monthly featured column in Living Well Magazine To reach Karen: kvc@livingwellmagazine.net Phone (302) 777-3964

“ I hear and I forget.

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March 2015

shopbydesign SHADES OF SPRING Madison Precious Jewels Silver Sapphire and Coral Drop Earrings 14k gold wire—from Max &Chloe

The Body Shop Frosting Fancy Colour Crush™ Nail Polish The Finch Mule Sandal from Madewell

Jersey Dress Just $17.95 Jersey with 3/4-length sleeves, seam at waist, and a gently flared skirt.

H&M Solid Oxford Sport Shirt A classic solid-colored shirt is crafted from cotton oxford and features our signature embroidered pony.

Ralph Lauren

Chloé 'Medium Marcie' Leather Satchel Nordstrom

Men’s New Balance® For J.Crew Mesh 1400 Sneakers

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March 2015

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LWM TRENDS All of the ingredients used in Daily Harvest are harvested at the peak of maturity when nutrient content is highest.

THE SMOOTHIE Delivered from Daily Harvest

Freezing fruits and vegetables maintains a higher level of nutrition while fresh food nutrients rapidly deteriorate.

The Vitamin C in non-frozen broccoli decreases by 50% per week, but it only decreases by 10% per year in frozen broccoli.

All of the ingredients that go into Daily Harvest are unprocessed and raw, with no added sweeteners or preservatives.

Daily Harvest’s seasonal ingredients are purchased from artisanal purveyors producing premium products.

Silly Squeakers Cataroma Beer Bottle Dog Toy, Yellow The toy is the size of a 12 ounce bottle. Made of a custom blend of durable, safe rubber amazon.com

daily-harvest.com

Designer Norma Kamali takes fashion in a new direction with —The Wellness Café. The Wellness Café offers a place where anyone can find healthy plantbased solutions and alternatives to what Norma Kamali refers to as, “our toxic environment and its many products”.

Fashion minded and health conscious—a good combination. www.thewellnesscafe.com Chewable Tea Drops Gemmaicha is just one of the helthy items found at The Wellness Café.

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Superberrie” | Aroniaberry A highly concentrated version of the raw berry in a juice form. They They recommend in order to maximize the full benefits of Aronia, mix 1 1/2 teaspoons of Superberries Aronia Concentrate into 8 oz. of water or beverage of your choice, twice daily serves up a daily dose supercharged antioxidants. One bottle is a 32-day supply. www.superberries.com

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March 2015

Hemp Soap On A Rope Hemp Soap on a Rope delivers effective non-drying, sensitive cleansing for dry skin, with moisturizing hemp seed oil. This rich soap can be hangdried by its durable rope, so it doesn’t pick up dirt and bacteria sitting on the side of the tub. With pure, moisturizing hemp seed oil.Enriched with Community Fair Trade Hemp Seed Oil The Body Shop

Bella Vado was developed after years of research into the best way to grow and harvest premium avocados. Bella Vado Avocado oil is a pure, natural, whole food with no preservatives added.

Today, Bella Vado Avocado Oil is recognized as one of the healthiest oils on the market, high in monounsaturated fat and natural tocopherols. In addition, it is free of trans fatty acids and cholesterol-inducing fats. Bella Vado Avocado Oil is 100% natural with no preservatives, refinements or additives. www.bellavado.com

The Original Hair Twister

by ForStyler Forbidden Traveler Beer Stats Malt Varieties: 2-Row Brewer’s Malt, Malted Barley, Malted Wheat Hop Varieties: Hallertau-Hallertau Special Ingredients: Real Apple ABV: 4.4% BUs: 7 Forbidden Traveler is a crisp wheat beer brewed with real apple. Its bright effervescence will catch your eye, while its refreshing aroma will tempt your senses.

The Traveler Beer Company is a craft beer venture based in Burlington, Vermont. Creating craft beers that are fun and refreshing. www.travelerbeer.com

Cluck ‘n Moo™ Burgers were created by a trend-setting marketer Steve Gold.

While grilling burgers for his family his wife, Helene, sighed that she dreamed of a great-tasting burger she could enjoy without the fat guilt.

Gold has a history as one of the food industry’s leading innovators, and is no stranger to a good challenge and set out to create his wife’s ideal burger with less than 52% less fat than a traditional burger. Healthy, humane and sustainable were his main goals. A year later, Cluck ‘n Moo™ Burgers were introduced. www.clucknmoo.net

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March 2015

Twister eliminates the tricky parts of creating curls from all hair types.

The process is simple and easy, taking very little time. Just divide damp hair into four sections, place a section in the blow-dryer attachment, and the airflow spins the hair, setting it in a loose spiral shape. Once it's dry, you can use your fingers to separate the strands, then apply your favorite styling product to preserve your curls. forstyler.com 25

Have a Brewski! 5 Ways Beer Can Help Your Health

By Karen Ansel, MS, RDN, CDN When it comes to beverages with benefits, wine always seems to get the credit. If you're a brew lover, that might make you want to cry in your beer. But before you do, you'll be glad to learn that, like wine, beer delivers some decided perks as well.

"A cold beer is the perfect way to relax at the end of the day, it tastes great and, in moderation, it can even be good for you," says Ethan A. Bergman, PhD, RD, CD, FADA, past president of the Academy of Nutrition and Dietetics. Here are five ways your favorite brew can enhance your health.

2

That brewski may reduce your risk of developing kidney stones, according to an article in the Winter 2011 issue of ADA Times.

Researchers found that beer lowered the risk of kidney stones in men compared to other alcoholic beverages, possibly due to its high water content and diuretic effect. Compounds in hops may also slow the release of calcium from bone that is implicated in kidney stones.

3

1

It's Heart Smart

While wine gets all the glory for its heart-healthy benefits, beer consumption may have a similar effect, according to a 2012 study in the European Journal of Epidemiology. Italian researchers reviewed 12 studies that separated wine and beer consumption, and found that moderate drinkers (about one pint per day) had a 42 percent lower risk of heart disease than non-drinkers. The comparable protective benefits to wine could be because both contain polyphenols, shown to have antioxidant properties that may help your heart, the researchers write. No benefits were found for other alcoholic spirits.

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It's Kind to Your Kidneys

It's a Surprising Source of Fiber

Who knew that beer contains fiber? Made from barley, beer contains beta-glucans — a type of soluble fiber credited with lowering cholesterol levels. A 12-ounce bottle of lager sports 0.75 grams of fiber while the same amount of dark beer boasts 1.3 grams. Don’t get too excited: The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, your daily fiber needs drops to 21 grams for women and 30 grams for men.

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March 2015

—Continued on next page

4

It Provides Brain-Boosting B Vitamins

5

You’ll Strengthen Your Skeleton

That cold one has another hidden health benefit: One 12-ounce beer supplies 3 percent of the daily recommendation for vitamin B12, which plays a key role in brain and nervous system functioning, as well as blood formation. It’s also a source of folate, niacin, riboflavin, pantothenic acid and vitamin B6. However, the alcohol likely trumps any of the B vitamin benefits, though. In fact, a 2011 study in the Journal of Abnormal Psychology found alcohol dulls brain signals responsible for self-control.

While heavy drinking can weaken bones, a beer or two may make them stronger. Beer isDrich elivinersilicon, an element found in few foods and drinks, which has been linked to stronger bones. In a Tufts University y study, A ailfour-and-a-half men who drank between one to two beers a day had hip bone densities three-and-a-halfvto able! times greater than teetotalers.

While these benefits sound great, it’s important not to read them with beer goggles on. Moderation is the key word here. Typical recommendations for beer and wine consumption are no more than one drink a day for women and two for men, but are heavily reliant on age, gender, genetics and body type. That means science won’t back up your decision to knock back an entire six-pack and you shouldn’t start drinking just for the health benefits.

Reprinted with permission from: Karen Ansel, MS, RD, CDN, is a nutrition consultant, journalist and author specializing in nutrition, health and wellness.

Academy of Nutrition And Dietetics | www.eatright.org

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March 2015

27

AT’S H

TO

OP S

I

T

WH

T GO

A compound found in hops and beer is of interest to researchers for its potential to improve cognitive function.

DO WITH

Reported in the American Chemical Society's Journal of Agricultural and Food Chemistry, Jianguo Fang and colleagues said that Xn was shown not only to fight free radicals but also jump-start signaling and protect cells from neurotoxicity.

Five scientists ( Juan Yao, Baoxin Zhang, Chunpo Ge, Shoujiao Peng, and Jianguo Feng) isolated the compound and tested its effects on cells from rats. They observed a “previously unrecognized mechanism underlying the biological action of Xn,” which suggests that Xanthohumol “might be a potential candidate for the prevention of neurodegenerative disorders.”

Xanthohumol (2′,4′,4-trihydroxy-6′-methoxy-3′prenylchalcone, Xn), a polyphenol chalcone from hops (Humulus lupulus), has received increasing attention due to its multiple pharmacological activities. As an active component in beers,

its presence has been suggested to be linked to the epidemiological observation of the beneficial effect of regular beer drinking.

Neuronal cells — which are in the brain, spine and nerves — are in limited supply over one's lifetime and especially susceptible to stress. This stress is thought to be one of the ways brain-related disorders such as Alzheimer's and Parkinson's begin.

To get the benefits of Xn, all it takes is a daily intake of products containing Xn, such as beer.

Hops have been used in Chinese medicine for centuries.

This doesn’t mean that you should start drinking beer without talking to your physician first. However, for those of you who already enjoy drinking beer— you could be repairing some brain cells at the same time.

Cheers!

Information from: US Department of Agriculture, American Chemical Society’s Journal of Argriculture and Food Chemistry 28

MOVING TOWARDS SUSTAINABILITY

Eric Fitch is an MIT trained mechanical engineer who invented a patented device that turns brewery waste into natural gas that’s used to fuel the brewing process.

The anaerobic methane digester, installed last year at Magic Hat Brewing Co. in Vermont, extracts energy from the spent hops, barley and yeast left over from the brewing process and processes the plant’s wastewater. Saving the brewer on waste disposal and natural gas purchasing.

The 42-foot tall structure, which cost about $4 million to build, sits in the back parking lot of Magic Hat’s brewery, where it came online last summer.

Fitch, 37, is CEO of PurposeEnergy, Inc., of Waltham, Mass., a renewable energy startup company whose sole creation is the biphase orbicular bioreactor, which is 50 feet in diameter, holds 490,000 gallons of slurry and produces 200 cubic feet of biogas per minute.

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March 2015

At the Kona Brewing Company 50% amount of electricity needs are met by a rooftop solar PV system.

4.89 gallon of water used to brew 1 gallon of beer, achieved through water conservation and reuse measures.

Plastic from breweries is recycled and transformed into products such as carpet, clothing, and shoes.

14 tons of glass is recycled each month in Portland, and made into new beer bottles.

5 truckloads of spent grain is picked up by farmers at the breweries every day and fed to cattle.

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HIBERNATION

By Danny Singles, PT, DPT, MA The cold sucks. Ok, I said it. In case that first sentence was not clear enough, I am not a fan of the cold. In fact, I don’t like it at all. It just makes me want to grow a beard and hibernate. In college, I used to grow a beard every November through March and try to stay indoors as much as possible during that time period.

When I braved the cold to attend classes (apparently, most teachers did not want to hibernate like I did), it was always as quickly as possible. School, home, school, home. Extra sleep during those months was always welcome. Strange hibernation and facial hair habits aside, sleep is a very important part of our lives.

Regularly, I average 7 hours per night during the week of good and restful sleep.

I’m fortunate enough to possess that ability to be so tired at the end of my day that it takes about 3 minutes from the time I get in bed to the time I fall asleep (my wife can attest to this as she has saved me countless times from getting bashed in the face by my Kindle as I nod off mid30

sentence). These 3 minutes are usually enough time for me to read 1-2 pages of a book or journal article. Such reading is part of my sleep-routine and helps me make a dent in the stack of papers I carry with me in my backpack.

For the majority of Americans, however, 7 hours of good sleep is a rarity. Current estimates suggest that the majority of adults need between 7-9 hours of restful sleep per night and most of us get far less than that amount. Teenagers and children need even more. According to the National Sleep Foundation, kids between 6-13 years old need as much as 11 or 12 hours of sleep per night, teenagers generally need 8-10 hours per night, and adults need between 7-9 hours per night. This isn’t just hours of sleep; this is hours of good sleep. Good sleep is crucial for normal function as well as healthy development and growth.

In previous articles, we have talked at length about movement and the dangers of being sedentary. For this month’s article, we are going to talk about sleep and the effects of sleep. To start, what www.livingwellmagazine.net

March 2015

affects it? Things like diet (ex: caffeine, sugar, alcohol, etc.), exercise (too much, too hard, not enough, etc.), stress (work, personal, health, etc.), medical conditions (ex: sleep apnea, back pain, etc.), children (different sleep-wake cycles, etc.), and busy schedules (work, social, etc.) are all examples of things that can negatively or positively affect sleep. Certainly, binge watching episodes of Homeland until 2AM will also affect it, but that is not for this article. I am not an expert here and will not present any research on the above topics (especially since I haven’t seen a single episode of Homeland). Aside from the above mentioning of them, however, I will say that having a routine and a pattern is important. My wife, for example, stretches her legs and back every night before bed, then reads for 20-30 min until she’s tired. We make a point to minimize cell-phone, TV, or laptop time before bed. For an hour or two before bed, we also try to avoid drinking excess liquids, consuming alcohol/sugar/ caffeine, or anything else that might affect us while we sleep.

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Such routines go a long way towards keeping us sleeping well throughout the night. Having a sleep routine that does not involve TV screens, gadgets, or too much mental stimulation is important to achieving a good night’s sleep. Restful sleep sets us up for the next day to be a productive one. Lack of appropriate sleep can sabotage the following day.

Let’s talk a bit about more something most of us are all too familiar with: sleep deprivation. Lack of sleep can affect our risk of developing many health conditions. Such health risks can be both physical and mental. Physical risks of being chronically sleep deprived can potentially include some of the following: • Increased risk of cardiovascular disease • Increased risk of developing Type II diabetes • Increased risk of obesity

The above lists might be general, but imagine how devastating decreased coordination, speed, and concentration might be for a high school lacrosse player returning to competition after a knee surgery. She can’t control her body or make instinctive reactions to situations on the field at her optimal level. This could not only impair her performance, it could also put her at significantly increased risk of re-injury. She is up late studying for tests after a full day of school, practice for her school team, practice for a club team, planning for her school activities, and then homework and studying. Averaging about 6 hours per night is just not enough for her body to heal and brain to adequately process all the events of her day, let alone recover and repair itself from a major surgery. Those precious hours of deep and restful sleep are crucial to tissue healing and strengthening. As an athlete, I know she wants her best out of every day in school, every gym workout, and every game she in which she competes.

Whether on the field, at home, or at work, getting enough sleep is a way to get the best out of each day.

• Increased risk of high blood pressure • Decreased coordination and balance • Decreased speed, accuracy, and reaction time • Decreased sex drive • Increased risk of traumatic motor vehicle accident These are just some of the physical effects of lack of sleep. For all of us who have ever been sleep deprived at some time in our lives, I’m sure we could come up with others.

Adequate sleep, however, is often an overlooked aspect of our daily routine. Whether recovering from injury, surgery, or totally healthy, most of us exist in a sleep debt. Some studies have suggested that short naps can make up for this sleep deprivation, but if we don’t have time to sleep 7-9 hours per night, will we really find time to take one or two 30 minute naps per day?

Maybe the kindergartners are on to something here… If all of our work, home, fitness, athletic, and life activities are all negatively affected by not getting our Zzzzzz – maybe it is time to push back? Perhaps we should sleep on it.

Our brains are also affected in many ways by poor sleep. This can range from just feeling tired and having an unproductive day, to increased irritability and impatience. Other mental or cognitive effects can potentially include things like: • Poor short term and long term memory • Poor concentration, attention, and focus • Increased risk of depression/anxiety • Decreased creativity and problem solving skills • Stress on relationships due to disturbing a partner’s sleep • Poor quality of life Losing sleep is a serious issue. While actors like Edward Norton in Fight Club or Al Pacino in Insomniac might take it to an extreme, our societal lack of sleep is really an epidemic as we push to fit more into each day.

www.livingwellmagazine.net

Danny Singles, PT, DPT, MA Danny is a sports physical therapist who specializes in manual therapy. His clinical interests include injury prevention, working with sports and orthopedic injuries, pre and post surgical rehab, and working with the pediatric patient population. He attended the University of Delaware for his Doctorate in Physical Therapy.

Currently, he works full time as an outpatient sports therapist and provides educational outreach through lectures at local schools and fitness centers. He can be reached at Elite PT in Hockessin, DE at: (302-234-1030) or emailed directly at: dsingles@elitept.com. He can also be followed on Twitter (@MoveEqualsLife) for current updates about health and wellness.

March 2015

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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.

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

Q:

You mention using nature and healthy diet as well as healthy thinking like meditation as a part of osteopathic treatment. I live in the suburbs, eat too many cheesesteaks and watch too much TV. I am stiff and out of shape. Where does a guy like me start?

A:

Let’s start with the small stuff first. How much water and what is the quality of the water you are drinking? I would start here because this is distribution and clean up. As you become more aware you will see how water is a very significant natural aspect of your physical body. Water carries nutrients to all of the cells using the blood stream as the vehicle; absorption. Water is responsible for taking the left overs, the byproducts or waste from that interaction out of the body: elimination. There needs to be a very balanced interaction and you must be sure to put more good in and take more bad out. It is important these days to know your water supply and make proper adjustments with filters, UV light or even frequent a spring that you know has been tested.

Keeping your water in glass or serving is glass has been proven to be helpful is keeping your drinking water wholesome and free of chemicals it may take on from plastic. The next step, utilize your diet and remedies for your physical health. Avoid quick fix meals or medicines and foods that affect you medically like caffeine and sugar. I would begin to look at your body like your car. There are specific things your body likes and other things that it may need but the side effects are too costly. If you hydrate with good water, decrease the toxins and poisons you put into your body and at the same time increase the amount of cell and immune system building substances you imbibe, you will feel younger instantly.

Your joints will be less stiff and your energy will be more even.

The deeper work is done with nature. Nature is a window into the unknown, the regenerating, transforming, metamorphic exchange of energy and elements. Deep cords of connections with life, courage, motivation, art and beauty can be enhanced with nature. A feeling of oneness and belonging is crucial to human wellness. Author Richard Louv writes a wonderful book called The Nature Principle. He speaks of the deprivation of nature in our society not only as a real problem but one with devastating consequences. The peace and solitude we find in nature can allow us to have better relationships with ourselves, giving us time to reflect on our belief systems and reactions. Our relationships with all other beings and life itself will be enhanced and beneficial as we use examples we encounter in nature. There 32

are wonderful groups and facilities where you can practice Yoga, meditation as well as join outdoor adventures such as hiking, kayaking or horseback riding. Sunlight and fresh air over High definition TV. Community over isolation.

Specifically all of the above modalities are creating space in the structure of the body and cellular spaces as well attending to diet.

Freeing the microtubules of light that are housed by the fascial system can be done with Yoga or Fascial Treatment. Enhancing in any way that the body feels expansion, lighter allows the interface between your physical and energetic bodies to be reinforced.

Breath work is key and when the body is in good health breath work can go beyond even meditation. Breathwork, meditation, Yogic living can be done anywhere in the world, any age. Just Choose to practice. Be disciplined. You will be in shape in no time.

Q:

I have been diagnosed with reflex sympathetic dystrophy in my feet. When I have gotten osteopathic treatment, myofascial release or Rolfing I feel better. In fact, I do not even feel like I have it anymore. Do you think I ever had that to begin with?

A:

I have seen many cases of reflex sympathetic dystrophy completely resolve with osteopathic and fascial treatment, Even though it is said to be permanent and most patients undergo extensive neurological pharmaceutical interventions, I have seen it resolve very steady and naturally when the fascial system is addressed. At first, I thought most of these people had been misdiagnosed. RSD however, has presented as such and responded so consistently that I believe this is a case of misunderstanding.

Yes, it is true the nerves are affected and the pain is a burning, terrible nerve pain. it appears as though it is the fascia however affecting the nerves that is the root cause of pain. It will take a trained eye and hand to find out where in the fascial system the key lesion is located and how to release it. The epicenter, the place where that tightness is that is making tension may be far away from the pain When the facial system is restored pain goes away.

Homeopathy and dietary supplementation replace the medicines.

The medications that are commonly prescribed in this situation can have devastating side effects. A cure is what we are looking for not placation of symptoms.

www.livingwellmagazine.net

March 2015

THE EBOLA VIRUS

AND HOW IT AFFECTS OUR PETS

Q:

We have heard so much about Ebola lately. Could you give us some information regarding how this may affect our pets?

A:

The information that follows comes from the Centers for Disease Control and Prevention, as well as, the Veterinary Information Network.

The Ebola virus is a severe contagious disease affecting humans, a few domestic animals and non-human primates. The American Veterinary Medical Association, the Center for Disease Control (CDC) and the United States Department of Agriculture presently do not believe that our domestic pets are at significant risk for contracting the Ebola virus within the United States.

So far, there is no evidence that dogs can shed the Ebola virus or that they can carry the Ebola virus. No Ebola virus has ever been isolated from a dog, as well. Additionally, there is no evidence that our domestic species, including dogs, has ever transmitted this virus to a human. There has not even been evidence that dogs can even carry the virus at this time. Even in areas that Ebola exists, there is no evidence that dogs or cats become sick with it, nor has there been evidence of dogs or cats becoming sick with the virus. There is no evidence that they even develop the disease.

It has been shown, however, in Africa, that fruit bats may be a natural host for the Ebola virus. In a study in which bats and other mammals were experimentally inoculated, only the bats became infected and actually shed the virus.

evidence that insects, such as mosquitoes, can transmit the virus.

In dogs, we are not sure if Ebola can be transmitted on the fur or saliva of dogs. The Center for Disease Control advises that one keep pets away from humans who have been exposed.

Some people have questioned if we can test our pets for the Ebola virus. At the present time, there is no test available in pets either in the United States or Africa. Questions regarding how long the Ebola virus lasts in the environment have also been considered in this situation. It seems that because this virus is encapsulated.

As such, it is very sensitive to desiccation, detergents and disinfectants. The virus does not last long in the environment.

Ebola only last hours in the environment, rather than days, weeks or months. The Center for Disease Control says that the exact role of the environment in transmitting the virus have yet to be established.

Some individuals were questioning what the requirements were for bringing animals into the United States. The Center for Disease Control and Prevention has a requirement that all dogs and cats being imported into the United States be in good physical health. All dogs must be vaccinated against rabies prior to gaining entrance into the United States. Finally, monkeys and African rodents are not permitted into the United States at all.

They are not permitted here under any circumstances. Be aware, however, that each state has its own rules and regulations and those they may differ from federal regulations.

In humans, the Ebola virus can be spread many different ways. It is transmitted through direct contact with blood or body fluids, including urine, saliva, sweat, vomit, breast milk, feces or semen.

Although there is no evidence that Ebola can be transmitted by water, food or aerosol, it can be transmitted, in humans by contaminated objects, such as needles or syringes. There is no www.livingwellmagazine.net

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 610-558-1616 for appointments and telephone consultations. Her web site is www.altpetdoc.com and www.drrosesremedies.com March 2015

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DRUG STORE HEROIN: The Cause For A New American Revolution!

In recent years, nothing has shocked me more than the incredible volume of Americans taking opioid pain relievers every day. After learning the actual numbers, my shock has turned to anger and the need to start a revolution! Yes, these pain killers can be invaluable in certain cases and have a place in the medical tool box. But, they are killing far more than pain and now have outpaced automobile accidents as a cause of death.

Opioids are prescription medications. Using their generic names, you can identify them as fentanyl, hydrocodone, hydromorphone, morphine and oxycodone. In 2013, 16,235 Americans were killed from opioid pharmaceutical overdose. Prescription opioid abuse cost roughly $55.7 billion in 2007. 1

back pain.2 They are prescribed to roughly 50 percent of back pain sufferers. Researchers recently attending the National Institutes of Health (NIH) conference on “The Role of Opioids in the Treatment of Chronic Pain” believe that the use of opioids for low back pain should be reconsidered. This recommendation is based on the following, as stated in the January issue of the medical journal, The Back Letter: “There is no evidence that opioids are effective for long-term treatment of chronic pain” “Opioid therapy is causing grave harm to patients and to society” “Opioids are impeding the effective treatment of low back pain” 3

Please keep reading! I will get to the actual numbers that made my neck hairs stand on end. First, I want to cover a few more mustknow facts!

As a highly effective, evidence-based approach for back pain, chiropractic care can prevent the need for a prescription. This drug-free approach brings welcomed relief without the potential harm caused by opioid prescription use.

Opioids are the most common treatment in medicine for low

Opioids are also the most commonly diverted controlled —Continued on next page

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March 2015

prescription drugs. Meaning, they are used more often for nonmedical or recreational reasons than any other prescription out there.4 They are costly and often lead to the use of a far cheaper street drug also ravaging communities across America: Heroin.

Also in the opioid family, Heroin has been described as the illegal cousin of the common prescriptions. A report from National Public Radio (NPR) titled “Spike In Heroin Use Can Be Traced To Prescription Pads,” illustrates other facets and the enormity of the problem. Imagine the face of the interviewer after she heard one of her sources, Dr. Andrew Kolodny, chief medical officer for the Phoenix House Foundation and president of Physicians for Responsible Opioid Prescribing, state: “When you talk to people who use heroin today, almost all of them will tell you that their opioid addiction began with exposure to painkillers.” 5 Being so highly addictive, the problem of recreational opioid use now fills our schools. A state Department of Health survey of 81 school nurses in Rhode Island found an alarming rate of 911 calls because students were suspected of substance abuse or an overdose. They were calling to have the opioid overdose rescue drug, called Narcan, available in schools.6 The bad news is that prescriptions for opioids increased from 75.5 million 1991 to 209.5 million in 2010.7 The better news is that this trend has plateaued or decreased between 2011 and 2013.8 However, the numbers of legal users with a prescription is nothing short of mind-blowing.

therapy, acupuncture or one of the many forms of bodywork.

These healing arts really work and help millions experience pain relief while avoiding the need for pharmaceuticals. Ask your doctor if there are non-opioid alternatives. Save the opioid as a very last resort. If they are needed, try to get off them as soon as possible. Never share and dispose of your unused prescriptions. If you suspect that you, a loved one or friend is becoming or became addicted, get help immediately!

Opioid prescription and opioid recreational use has become one of America’s greatest problems. The astonishing rates of use demonstrate the need for immediate change. By seeing an opioid more as a loaded gun or drug store Heroin rather than an innocent little pill, lives can be saved. Will you join the revolution?

1. www.cdc.gov/homeandrecreationalsafety/overdose/facts.html 2. Univ. Texas Health Science Center 3. BackLetter: January 2015 - Volume 30 - Issue 1 - p 4 4. Drug Enforcement Administration 5.www.npr.org/2014/02/04/271591524/ spike-in-heroin-use-can-be-traced-to-prescription-pads 6.www.providencejournal.com/news/ health/20150130-bill-would-require-r.i.-schools-to-have-anti-overdose-medicationnarcan-on-hand.ece 7. National Institute on Drug Abuse 8. www.nejm.org/doi/full/10.1056/NEJMsa1406143 9. www.npr.org/blogs/health/2014/07/01/327308769/ state-of-the-painkiller-nation-wide-variation-in-prescription-rates

As promised, below are the numbers that set this easy-going doctor on edge! The Centers for Disease Control and Prevention conducted an analysis of 2012. They found: Nationwide, on average, 82.5 out of every 100 Americans had a prescription written for opioid painkillers in 2012.

According to CDC Director, Dr. Thomas Frieden, “This is an epidemic that was largely caused by improper prescribing practices.” The numbers varied state-by-state, but it is not believed this is due to people hurting more in one locale than another.

Dr. Scott E. Rosenthal is a second-generation Doctor of Chiropractic and a past president of the Delaware Chiropractic Society. His undergraduate degree is in Nutrition and he is a Certified Yoga Teacher. In his Wilmington practice, he offers the cutting-edge Koren Specific Technique (KST) as well as other contemporary and traditional approaches. KST comfortably integrates gentle adjustments of the spine, cranial bones, TMJ, arms and legs (including the wrists and feet). Dr. Rosenthal specializes in pain relief, auto or work injury recovery and natural ways to boost whole body wellness. To contact Dr. Rosenthal please visit rosenthalchiropractic.com or 302-999-0633.

You may be surprised to hear that California had one of the lowest rates of only 57 prescriptions per 100 people. Eleven states average one opioid prescription for every single resident. Alabama, with the state motto of “We Dare Defend our Rights,” may want to reconsider their right for prescriptions as they led the country with 143 pain pill prescriptions for every 100 people. Before you feel lucky not to live in the south, the next statistic may be a tough pill to swallow: 90.8 out of a 100 Delawareans had a prescription for painkillers in 2012. If you live just over the line, Pennsylvania came in at 88.2. Maryland and New Jersey were lower, but still had alarmingly high rates.9 What to do? Before waiting for decades of prescribing practices to change and new laws to be passed, take action! Try safe alternatives such as the drug-free approaches offered in chiropractic, massage www.livingwellmagazine.net

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Jen Melanson is a mother of three teenagers (two boys and one girl), an active runner and hiker, and an expert baker whose cakes have been a hit at many celebrations in her area. But her life took a scary turn a decade ago that almost ended all of her dreams.

In 2004 when she was only 32, Jen had her thyroid gland removed during a surgical procedure to also remove a goiter in her neck. The surgery went well, but it also changed her life forever. Far from being the happy ending that solved Jen’s medical problems, her surgery opened the door to another serious and potentially life-threatening condition called Hypoparathyroidism.

THE EXTRA MILE: How active living helps me cope with hypoparathyroidism Eating healthy and staying active is a huge focus in my life—I love bicycling and hiking with my husband, and (much to my surprise) I’ve been bitten by the running bug. But this active lifestyle was not always the norm for me. Ten years ago, when I was diagnosed with a rare disorder called hypoparathyroidism, running a 5K was the furthest thing from my mind. There were many days when I had trouble going the distance from the couch to the kitchen.

When I was 32 years old, I had my thyroid removed as part of a surgery to remove a goiter in my neck. Though I wasn’t very physically active at the time, I had a lot going on—being a wife, mom to three young kids (ages 9, 7, and 4), and being an overnight nursing assistant in the ICU kept me pretty busy. I couldn’t imagine my life any other way.

Within hours after my surgery, however, I began experiencing symptoms that quickly escalated from what I assumed were normal recovery pains to something totally different. I hardly slept that night in the hospital. I felt restless and anxious, like there was an active buzzing running through my whole body. By morning the symptoms were worse, but my doctors told me they were due to low calcium, which they said was normal after thyroid removal.

They told me to take some antacids to increase my calcium and sent me on my way.

In the weeks following my surgery I continued to take antacids for 36

calcium, but my symptoms grew worse and new ones developed.

I felt numbness and tingling in my whole body. I lost feeling in my face to the point where the corners of my mouth started to droop. I experienced anxiety and fogginess that left me unable to concentrate at work or at home. After a few weeks, I was unable to do anything but lay on the couch. I had no energy to keep up with my three children, cook, or even take a shower. Despite all this, at my two-week follow up after surgery my doctor advised me that the symptoms were indeed caused by the low calcium. He assured me that it was temporary and advised me to continue taking the antacids for calcium.

Two more weeks went by, and I was feeling worse every day. A month after my surgery I visited an endocrinologist, a doctor who specializes in hormones. It was during this visit that I was finally given a name for what I had been feeling—hypoparathyroidism.

My endocrinologist explained that hypoparathyroidism occurs when the body does not produce enough parathyroid hormone (PTH), the hormone that regulates calcium and phosphorus levels in your blood. Sometimes, as in my case, low PTH is a result of damaged or missing parathyroid glands (tiny glands behind your thyroid) that can be damaged or removed during thyroid surgery. But sometimes hypoparathyroidism occurs for reasons that are unknown. The doctor told me that many of my symptoms were a result of low calcium from damaged or missing parathyroid

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glands, and that this was a condition I would have to manage for the rest of my life.

She also advised me to take calcium, but this time along with activated vitamin D, which can make it easier to absorb the calcium. She told me to take these every day, and to come back once a year for blood work to check my calcium levels. At last I knew what was wrong with me. But there was more to the story.

After that appointment I did some research online, and what I found wasn’t very reassuring. I read about research studies showing that high doses of calcium and active vitamin D can cause high blood calcium and vitamin D toxicity, leading to excess calcium in the urine, excess phosphate in the blood, and kidney damage. I learned that patients also need the right amount of phosphorus, as too much can lead to kidney damage and calcium deposits throughout the body. For patients who manage their hypoparathyroidism with long-term use of high doses of calcium and vitamin D, imbalances in calcium and phosphorus can lead to calcium deposits in the brain, kidney stones, cardiac insufficiency (where the heart cannot pump enough blood throughout the body), and cataracts.

I also read many messages and stories from other people with hypoparathyroidism. Many of them were unhappy and struggling, continuing to experience symptoms of low calcium regularly even though they were taking large doses of calcium and vitamin D. Many people said they were unable to participate fully in their work, family, and leisure activities as they had before they developed symptoms. Reading those stories made me afraid that there was no hope of leading a normal life ever again.

A turning point From that point, I decided that there must be some way to do more than just “survive” this condition. I had to do better than that, for myself and my children. Over the next few months, I learned to understand my body and my hypoparathyroidism better. I became good at sensing symptoms of low calcium when they came on and adjusting my calcium intake to keep my levels in balance and keep symptoms at bay. I sometimes compare management of hypoparathyroidism to having diabetes, where insulin levels fluctuate and are influenced by diet and other factors. Similarly, people with hypoparathyroidism have to learn to recognize their symptoms and be able to adjust calcium intake accordingly on their own. The alternative is to remain unable to function and to be controlled by this condition and its symptoms, as so many people I read about online seemed to be.

It took me several years to really get a handle on managing my calcium levels while learning to balance work and motherhood with a chronic condition. About four years after my surgery I was finally feeling better physically, and I started to realize that other aspects of my health had fallen by the wayside while I struggled

with hypoparathyroidism. I had been active as a teen—I played sports in high school and lacrosse in college, and I used to love hiking with my husband when we were first married. But after having given birth to three kids and having my thyroid removed, I was significantly overweight and basically sedentary. I realized then that on top of having my hypoparathyroidism under control, it was time to get healthier overall.

I started cooking healthy meals and walking a little bit every day.

When I began to see a difference in my weight and how I felt, I decided to try running. I had never been a runner before—I actually hated running! But I got to the point where walking had become easier, and I eventually felt like I had to walk very far and fast to get a good workout. As a busy mom of three, it occurred to me that I could get the same calorie burn in less time if I picked up the pace, so I started running. I was proud of myself for learning how to be active with hypoparathyroidism. That feeling motivated me and I eventually went on to lose about 40 pounds and even ran my first 5K race.

When I started running 5Ks, I loved that rush of being able to do something I had never done before. I felt even more accomplished because I was able to run despite my hypoparathyroidism. During my first race I remember thinking, “Everyone else out here has no idea there’s anything wrong with me,” but I knew. I knew I was achieving something I had never done before, all while managing a pretty serious condition. That feeling made me stronger both physically and mentally.

Turning to a healthy lifestyle changed my life in many ways. It even changed how I was able to relate to my children. All three of my kids are athletes, and when I became more active I was able to coach my daughter’s soccer team and play soccer with her.

My boys play ice hockey, and I was even able to strap on a pair of skates and get out on the ice to play in a parent/child hockey game. Becoming healthy and active helped bring me closer to my family because I was no longer just stuck inside on the couch.

Beating my hypoparathyroidism was definitely a motivation for me. When I was reading all the stories online of people who were so disabled by this condition that they couldn’t function, I remember thinking, “This is not going to be me. I am not going to be a ‘sick mom.’ I am going to do this despite the fact that I have this condition.”

I don’t know what would have happened if I didn’t end up with hypoparathyroidism. I don’t know if I would have decided to get active and lose the weight. But I’m glad I did. I recently started a Facebook page called Athletes Beating Hypopara for people with hypoparathyroidism who are, or would like to be, physically active. My husband and I are hiking together again, I can keep up with my three teenagers, and I’m training now to run my first half-marathon later this year. Hypoparathyroidism is sometimes tough to live with, but it has given me the courage I needed to go the extra mile.

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The People Who Are Bringing You Down, It’s Time To Clean House by Joe White I have had the good fortune for the past 16 years of being able to travel the world to speak, coach and train individuals. I am so blessed because it is so amazing to see the light switch go off inside their head the moment they get it. The moment they realize how powerful they can really be and then seeing them turning that moment into a real and tangible result. Love it, love it, love it.

One of the things I love doing is bringing the message to youth. Last week I was speaking to a room of students. Youth are a dichotomy of wide eyed open mindfulness filled with fears and doubts, and confusion.

They are so impressionable, the littlest things you say can create a spark, and a spark creates a change, and a change creates change in direction and trajectory in their lives.

I shared with them something I think we all need to hear. There are two types of people, those who support you and those who don’t. We must be careful with whom we spend time with. Those people who are toxic, those people who drag us down and those that dim our light. Like those who say you don’t need to go to the gym or why are you going to that seminar to change your life. When we listen to them it robs us of our energy, of our passion; and the next thing you know you become negative, frustrated, sheltering your dreams and your passion. Like my Mom would say when I was growing up, if you sleep with dogs you will awake with fleas.

Now find a tribe of people that support you, encourage you and push you to become more. A tribe filled with people who are already living the life you want. If you can’t find one, create one. Build your own. That is one the main reasons that I started Get Life Coaching. I needed a tribe, so I built it.

So sometimes it takes a hard knock truth to see the light, right? And the truth is that your time is now. You are better than this. Playing small no longer serves you. The truth may sting but it can cause you to grow.

That growth becomes a great gift because it gives us the ability to become more, give more love, and know that at the end of the day that’s what drives us all; not more things but more love, more happiness, more joy, and more contribution.

So your homework today is to go through your phonebook and start deleting so called friends. Change your voicemail and start changing who you spend time with. Hangout with people who are going in the direction that you are going, get rid of those toxic negative people. You don’t need them, but you do need the people who you can trust, people you can believe in and that believe in you.

So until next month I wish you love and passion. Live Free!

It’s time to get a bath - get rid of some of those friends. Go through your phonebook; go through your email and start deleting people. They won’t miss you. If they call just ignore them or better yet change your voicemail to something like “Thank you for calling and your message is important to me, so leave your name, number and message. I am making big changes in my life and if I don’t call you back, you are one of them.”

Problem solved!!

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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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• increaSed energy • booST brain Power • booST memory • decreaSe STreSS Our professional support team understands • liFTS dePreSSion your daily struggles and is committed to • combaTS healTh your individual needs and success. condiTionS & diSeaSeS ArtFitnessTraining.com • PoSiTive reSulTS 2807 Concord Pike (SPorTS SPeciFic) • SucceSS! 302.477.0123

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March 2015

Ga

Time to Get the Garden Started— Build your own raised Beds

proximity to each other crowding out weeds.

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eni n g 1 rd

Raised beds drain better keeping roots from becoming water logged and oxygen deprived.

It’s the time of year when most of us are lusting after truly fresh vegetables and romantically imagining selecting fresh greens and tomatoes just outside our kitchen door. Starting and maintaining a vegetable garden is a manageable hobby that can be rewarding and delicious. Getting started with common sense plans from the experts will make your efforts more successful. So here are some guidelines for making your harvest a reality.

Raised beds warm up more quickly in the spring.

So now that you are convinced, here are your instructions:

are the most durable.

Most importantly, is where you site your garden. Vegetable beds will thrive in as much sun as you can provide. 10 hours is ideal with morning sun to dry off the dew. Pick a high or level area of your yard to assure good drainage. Lastly, make your garden close to the house as you will want to be in your garden every day to monitor and enjoy.

Next prepare your beds. At Gateway, we suggest building raised beds that will last for years. For many reasons, gardening in raised beds makes sense. Raised beds are higher than ground level and are filled with soil that is perfectly suited for vegetable production.

Beds are typically 4’ across and of any length though a 4’ by 8’ shape is the simplest to build. You can reach the garden from paths on all sides. You never walk in your raised bed so the soil does not compact.

Build your raised bed from any materials you would like: flat stone, wood, bricks, block. You can even use straw bales though they will not be durable. If you choose wood, cedar, cypress and locust

Cover the bottom of the raised bed with overlapping cardboard or several layers of newspaper, 6 to 10 sheets to smother out grass or weeds.

Fill the beds with soil high in organic matter, such as top soil mixed with Bumper Crop, well shredded leaves and aged manures.

Be sure to top off the beds with fluffy compost and top soil.

You will sow seeds or plant starter plants directly into the top.

Remember never to walk on your beds once established to avoid compacting the soil.

Come on in to Gateway and we will help you select the right number of plants and the best varieties of vegetables to make your harvest bountiful!

See page 6 for simple instructions on building a raised bed.

More reasons:

Peg Castorani is the owner of Gateway Garden Center in Hockessin, Delaware. Peg and her friendly, knowledgable staff will provide you with expert horticultural advice to help you fill your life with the beauty of plants. For questions or more information 302-239-2727 www.gatewaygardens.com

Raised beds save money because you only dig, fertilize and water the beds and not the paths.

Raised beds reduce weeding because plants are grown in close

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Hacks: p i h s n o i Relat Fixes t 11 Simple ues Par s s I n o m SW for Coma Palimere, PhD, LC nn with Dia

In last month’s issue, I wrote about Dr. Gary Chapman’s 5 Love Languages and how beneficial it is to a relationship to know your partners Love Language (as well as your own). Knowing what really makes someone feel loved and cared for is the secret to happy relationships. In this month’s issue, I’m going to share with you some simple ways (i.e. Hacks) to “speak” your partner’s Love Language.

Hacks for the 5 Love Languages Many people struggle with “speaking” their partners love language when it is different from their own. For example, a couple may come in to therapy and the husband states, “I don’t feel like she’s still in love with me.” His wife will respond with, “That’s nuts! I am constantly telling you that I love you.” I may ask, “What makes you think she doesn’t love you?” His response, “She’s never physically affectionate with me, and pushes me away when I try to touch her.” Her response, “Well I’m just not touchy-feely, but I tell you all the time! And you never tell me you love me—I’m the one who should be upset.” This is an example of his Love Language being Physical Touch, and hers being Words of Affirmation. She’s showing him love by telling him and he’s showing her love by trying to be affectionate…and neither are feeling loved, despite the other’s efforts. My job becomes helping them learn how to speak the other’s Love Language.

Words of Affirmation My favorite hack for this Love Language will require a trip to your local Arts & Crafts store. Find the Scrapbooking section of the store and purchase a “Scrap Pack” of Cardstock. This will be a bag of scrap cardstock that comes in various shapes, sizes, colors and patterns. Once you have this, take it home and write as many loving and affirming notes as you can think of, that are heartfelt and honest. If you need a little guidance, Google “words of affirmation” and tailor them to your partner.

Some examples would be: You bring out the best in me.

You are so amazing! I really appreciate all that you do.

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I really admire your inner strength.

I’m so grateful to have you in my life.

Thank you for always ______ for me. It is so thoughtful and caring.

Now that you have all of these wonderful notes written, hide them in places all over the house where they will find them. The idea is that they will randomly find these wonderful notes from you that are unsolicited.

And because they are all written on different types of paper, each one will be a unique note. I suggest hiding them in handbags, wallets, coats, drawers, pockets of pants, glove box in the car and anywhere that you know they will eventually find them. You should still work on verbally offering words of affirmation, but this “hack” will help supplement the times when you forget.

Quality Time If you struggle with this one, the best “hack” is to schedule it into your regular routine. I recommend a weekly date night. You can both decide which day of the week works best and take turns planning the date.

Other ideas include playing a game together that fosters closeness. For example, the Couples Ungame; which contains 140 cards that have questions on them that open up a dialog about thoughts, feelings, beliefs and values.

Trouble with time management? There’s an app for that! The Llama App is a Location Aware Mobile App. One user explained how he uses this app to help keep his fiancé notified when he’s running late from work, and when he is on his way home. Both of which help her to feel that he values his time with her. Sacwtd on Redditor shared, “I setup a script that fires if the time is after 6:40 (I usually leave work by 6:15), if I am still connected to the cell tower at work, and if I can still see the wifi network. This script sends a text that says, ‘I’m going to be working late tonight’, and dings to let me know it sent. It’s been working fantastic. I just recently added a new one that fires if the time is after 5:00pm, and I have just left the work cell tower area, that sends a ‘I am on my way home’ message.”

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March 2015

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Receiving GiftsOne way to ensure that you’re giving someone a gift they’ll like is if they have a wish list. You’d be surprised at how many stores are doing this! Your partner can create a wish list and leave at the store, so anytime you like, you can pick them up something you know they’ll like. If their favorite store does not have this option, Amazon. com does.

In addition to gifts from a wish list, it’s important to remember the little things. Their favorite candy, treat, beverage, etc. The hack? Buy several of them at a time and hide your stash. Then, when they’ve had a tough day or you just want to leave them a little surprise, you can grab their favorite treat out of your stash and leave it for them to enjoy. One man would leave his wife a cola and some chocolate when she was having a tough day. She would find it waiting for her when she got out of the shower (and for quite some time, she thought he ran to the store to get it for her).

If she loves flowers, the hack is amazingly easy. Most floral delivery websites will let you schedule flower deliveries for YEARS in advance!

You can go online, right now, and schedule flowers to be delivered to her on every special occasion for the next several years. I do suggest you still put a reminder on the calendar in your phone—she’ll still want you to remember the occasion. I also suggest scheduling some “Just Because” deliveries, that are for no particular reason. Again, you’ll want to set a reminder for yourself in your own calendar that you’ve done this, so you’re not BOTH surprised! Many companies have the option to send you an email when the delivery has been sent; which may also be a helpful reminder.

Acts of Service Anything that helps to take the burden off of someone falls into this love language. At the very least, offering to do all of the dishes and clean up after dinner would be a nice “gift” for them. Some of the obvious, easy things are doing the laundry, dishes, vacuuming the floors, bringing the pet to get groomed, etc. The biggest complaint I get from people is that they work long hours and don’t have a lot of spare time to do these things for their spouse. If that is the case, a simple hack for this language is to hire a cleaning service to come in and clean the house, or a dog groomer that makes house calls. There are, however, some people who really want the act of service to come directly from their partner to really feel cared for. If this is the case, I suggest talking with your partner about what would be most helpful or appreciated. Create a list of ideas and keep it somewhere just for yourself. When you find that you have spare time, randomly do something from the list.

watching television together—be sure to give gentle caresses from time to time. While hugging and kissing hello or goodbye, slow down, take your time and make the moment last longer. Hug them snuggly with both arms and your full body against theirs. In addition to hugging, kissing, holding hands and thoughtful touches throughout the day, there are several creative ways to increase the amount of physical touch in your relationship. If you already have a weekly “date night” (and I highly recommend that all couples do!) than simply add giving each other a massage to the evening’s activities. You can take turns with who is the giver and who is the receiver. You might also consider dates that are hands-on, like going dancing or holding hands while taking a hike through a beautiful area.

It sounds cliché, but creating a “coupon book” filled with homemade coupons for various physical interactions can be a fun way to add more touch to your relationship. The coupon ideas can range from the more common: back scratches, foot rubs, back massages or taking a hot bath together; to more sensual activities that take place in the bedroom.

If you’re really in a pinch, buy them a gift certificate to get a manicure & pedicure or a full body massage. It won’t be the same as receiving touch from you, but at least you are acknowledging their need for touch when you aren’t able to give them as much as they’d like.

Using the Love Languages, millions of couples have learned how to change the way they express their feelings to bring more love and joy into their relationships. With a bit of creativity and continued effort, you can learn quick and easy ways to better meet their needs.

I hope you’ve found these Relationship Hacks useful as you work on improving communication, and increasing the love and connection in your relationship.

Have a relationship hack you’d like to share? Please feel free to email me!

If you’re tech savvy, I suggest the Apps Wunderlist and/or Grocery Smart. Both allow you to keep a list of things that are needed for the house (Bonus: Wunderlist allows you to keep multiple lists of various things for both work and home). You can sync your phones with the App so you’re always up-to-date on exactly what is needed at home.

Using this App helps you to pick up something on your way home; which will score you big points with someone whose love language is Acts of Service.

Physical Touch For those who have a low desire or need for touch, it can be difficult for them to meet the needs of a partner who doesn’t feel loved without it.

The easiest hack for this language is to sit close and cuddle while you’re www.livingwellmagazine.net

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 13 years, dedicating the past eight 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 Join her on Facebook, keywords: Sex Therapy in Delaware.

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recipes from:

Beetroot And Carrot Fritters With Dill And Yogurt Sauce The beetroots make these an amazing colour but, if you prefer something mellower in tone, use parsnips or butternut squash instead. You can make different versions too: add 200g (7oz) crumbled feta to make Greek-style fritters; or add a chopped, deseeded chilli, 2 tsp ground cumin, 2 tsp ground ginger and 1 tsp ground coriander to the onions and fry for a couple of minutes to make Indian-spiced fritters. (Use coriander leaves in the yogurt if you make the latter.) serves 4 (makes 8 fritters)

A Change of Appetite Where healthy meets delicious

By Diana Henry Photography Laura Edwards The cookbook chronicles Diana Henry on her year-long culinary journey towards lighter and healthier but no less delicious food.

What happened when one of today’s best-loved food writers had a change of appetite? Here are the dishes that Diana Henry created when she started to crave a different kind of diet— less meat and heavy food, more vegetable, fish, and grain-based dishes—often inspired by the food of the Middle East and Far East, and also drawing on cuisines from Georgia to Scandinavia. These are dishes packed full of unusual flavors that are that just happen to be healthy.

In her year of good eating, Diana lost weight, but this was about much more than weight loss. Led by taste, it was about discovering a healthier, fresher way of eating.

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For the fritters 2½ tbsp groundnut oil 1 small onion, finely chopped 2 garlic cloves, crushed 150g (5½oz) potatoes 200g (7oz) carrots 200g (7oz) beetroots 2 eggs, lightly beaten salt and pepper For the sauce 200g (7oz) Greek yogurt 2 garlic cloves, crushed 1 tbsp extra virgin olive oil 1 tbsp chopped dill fronds, plus more to serve

Diana Henry was crowned “Best Cookery Writer” in the Fortnum & Mason Food Awards 2013, “Cookery Writer of the Year” by The Guild of Food Writers in 2009 and in 2007 for her column in the Sunday Telegraph’s Stella magazine in the UK. She is a contributor to many British magazines including Red, House and Garden, Country Living and Waitrose Food Illustrated. She is the author of a number of bestselling cookbooks, including: Roast Figs Sugar Snow; The Gastropub Cookbook; Cook Simple; Salt Sugar Smoke and Plenty. Diana lives in London with her partner and children.

Heat ½ tbsp of the groundnut oil in a large nonstick frying pan and gently sauté the onion until it is soft but not coloured. Add the garlic and cook for another two minutes. Put into a bowl.

Coarsely grate all the other vegetables, keeping them separate. After you finish grating each variety, put them into a tea towel and squeeze out excess moisture. (Better use a clean J-cloth for the beetroots as they will really stain your tea towel.) Add the vegetables to the onion with the eggs, season well and mix together. Make the sauce by mixing all the ingredients together.

Heat another 1 tbsp of groundnut oil in the frying pan. Spoon enough mixture into the pan to make a batch of fritters each about 8.5cm (3½in) in diameter. Cook over a medium heat until a crust is formed on one side, then carefully turn each over and cook on the other side again until a crust is formed. Don’t overbrown them or they will burn on the outside before they are cooked. After the crust is formed, reduce the heat right down and cook for four to five minutes on each side, or until the vegetables are cooked through. (You’ll know from the taste whether they are cooked right through. The potato becomes sweet.)

You can keep the cooked fritters in a low oven while you finish the others, adding more oil to the pan to fry them if necessary.

Serve the fritters with the yogurt sauce, sprinkled with more dill. www.livingwellmagazine.net

March 2015

Make the dressing for the salad by mixing the sugar with the vinegar and stirring until dissolved. Whisk in the mustard until well combined.

Don’t make the salad too far in advance as it becomes flaccid if it sits around. Try to do it no more than 30 minutes before serving.

Quarter the fennel, trim the tops and remove any coarse outer leaves. Core each quarter. Using a very sharp knife or a mandoline, cut the fennel into wafer-thin slices. Put the fennel into a bowl and toss with the lemon juice. Add the onion.

Halve and core the apple and cut the flesh into matchsticks. Add the apple to the fennel and lemon with the dressing. Toss. Cut the beetroot into matchsticks or very thin slices. (Hold on to the beetroot; it needs to be added at the last minute or will stain everything.)

Citrus-Marinated Salmon With Fennel And Apple Salad This is the kind of dish I could eat at every meal: clean tasting, with bright flavours. If you want bread with this, rye is the obvious choice.

Or try the Rye crackers recipe on (page 53) in the book. Serves 6 For the salad 4 tbsp caster sugar 6 tbsp rice vinegar 1 tsp wholegrain mustard 1 fennel bulb juice of ½ lemon ½ red onion, very finely sliced 1 large, tart green apple (such as Granny Smith) 1 small beetroot, cooked, skin slipped off (see page 36) 2 tbsp very roughly chopped dill fronds For the salmon 500g (1lb 2oz) very fresh salmon fillet (tail end is good for this) 4 tbsp light, fruity extra virgin olive oil sea salt flakes freshly ground black pepper juice of 1 lemon www.livingwellmagazine.net

Using a very sharp knife, slice the salmon finely, as if you were slicing smoked salmon (leave the skin behind). Arrange the slices on individual plates (or a platter), not overlapping. Brush the slices with the extra virgin oil, then sprinkle on salt and pepper. Squeeze lemon juice over and leave for two or three minutes before serving.

Add the beetroot and dill to the salad and serve with the salmon. another rare bite… japanese seared tuna and radish salad Sprinkle freshly ground black pepper all over 400g (14oz) tuna loin. Heat 1 tbsp groundnut oil in a frying pan until hot. Add the tuna and cook very briefly on all sides, just until the tuna turns white. Set aside and pour 1 tbsp rice vinegar over it. Make a dressing by whisking together ½ tbsp wholegrain mustard, 2 tsp juices from a jar of pickled ginger, 2 tsp grated root ginger, 1 tbsp soy sauce, 1 tbsp rice vinegar, salt, pepper, 2 tbsp groundnut oil and 2 tbsp light, fruity extra virgin olive oil. Cut the tuna into very thin slices (about the thickness of smoked salmon slices) and divide between four plates.

Arrange 60g (2oz) mizuna, 12 radishes, cut into matchsticks, and ¼ finely sliced small red onion alongside. Spoon the dressing over both salad and fish and serve. Serves 4.

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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

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www.livingwellmagazine.net

March 2015