Living Well Magazine May 2016 by Living.Well Magazine

MAY 2016

LIVING WELL MAGAZINE™

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MOM

THE ENVIRONMENTAL IMPACT OF THE VOLKSWAGEN EMISSIONS CHEATING SCANDAL

RECIPES FROM: ENCHILADAS AZTEC TO TEX-MEX

MARGARITA ORIGINALS AND FAVORITES HEALTH + HOME + FOOD + WEALTH + STYLE recycle: share this magazine

BREAST CANCER STUDY POINTS TO CRUCIFEROUS VEGETABLES SWIM SUIT FIT GUIDE

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May is National Breast Cancer Survivor Month. For many it is both happy and heartbreaking thinking about close friends and family who have survived breast cancer; friends and family who continue to fight it and friends and family who have sadly succumb to it, but I am confident, it is never without a fight. LWM salutes all of them, their support teams, their families and friends for the love and strength to fight together. According to the American Cancer Society, breast cancer is the most common cancer among American women, with the exception of skin cancers. About 1 in 8 (12%) women in the US will develop invasive breast cancer during their lifetime. The statistics are real. Ladies you need to follow the recommended guidelines for regular selfexaminations, annual doctors’ visits, and mammograms. It is imperative for early detection and treatment if needed. It will not be easy to change the statistics, but if breast cancer is detected early there is hope to change the outcome. The Swim Suit Fit Guide in this issue is intended to help you make some better decisions when attempting to choose a new swim suit this season. The theory behind the guide (no pun intended) is to give you a better idea of what type of swim suit helps enhance or un-enhance different areas of the body to help make the fitting room experience a little more pleasant with success in finding a swim suit faster and with less frustration. In honor of Cinco de Mayo we conjured up delicious margaritas and shared our go-to favorites, the recipes are taken from a book filled with authentic recipes from Mexico, Enchiladas, Aztec To Tex-Mex by Cappy Lawton and Chris Waters Dunn. There are great gift ideas for mom, Get to Know Your Produce from The Vegetable Butcher by Cara Mangini, a study surrounding the relationship between cruciferous vegetables and breast cancer, how washing your face with micro-beads is not a good thing, and as usual even more!

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VOLUME 11 NUMBER 05 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. 2015 Various Trademarks Used By Permission Of Their Respective Owners

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Breast Cancer Study Points To Cruciferous Vegetables

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90% of Car Commuters Are Listening To The Radio

Tips to relieve your Allergies

 When working outdoors, wear a face mask, hat, glasses, gloves and a long-sleeve shirt to reduce skin and nose contact with the pollen.  Wood chips or mulch can retain moisture and encourage mold to grow, instead use gravel, oyster shell or special plant groundcovers (vinca and pachysandra).  Ask family members who don’t have allergies to mow lawns and weed flower beds,  Keep grass cut low at a maximum of two inches high to help keep stems of pollen from reaching high into the wind.  Be cautious about using hedges since their branches easily collect dust, mold and pollen, and keep them pruned and thin.

According to Edison Research newly-released survey results, 9 in 10 commuters listen to traditional AM/FM radio while in their car on the way to work, with AM/FM radio easily beating out CDs (62%), own digital music files (54%) and streaming internet radio (42%) as the most common form of in-car audio during commute time. According to the Edison Share of Ear study, commuters spend an average of 87 minutes each day listening to audio in their cars. 43% of the total sample would choose traditional AM/FM radio given only one choice, but respondents who have ever listened to streaming internet radio during their commute would stream (28%) over traditional AM/FM radio (25%).

 Keep the windows in the house closed while mowing and for a few hours afterwards.  Limit your gardening days to cool or cloudy days, also the late afternoon or evening when pollen concentration in the air is generally lower.  Immediately shower and change your clothes when you go back indoors and make sure to wash your hair to remove allergens trapped there. Have a space by the door where shoes can be taken off so you don’t track in pollen, dust, dirt and other allergens.

Among those who listen to an AM/FM station that plays commercials, 29% don’t typically switch away, but 23% say they tune away immediately. Overall, 71% switch at some point during commercials: 23% tune away immediately; 25% say they listen to part of one commercial; and 23% listen to at least one commercial. Note that research released several years ago found radio delivering 93% of its lead-in audience during commercial breaks, says the report.

 Make smart landscaping choices that are less likely to contribute to wheezing and sneezing. There are many plants you can use to design your home garden including flowers, shrubs, trees and more, that will not contribute to your outdoor allergy symptoms.

Interestingly, among the Edison Research respondents who listen to Pandora during their commute, 61% say they don’t switch away at a commercial break, while only 12% tune away immediately.

 There are some days that asthma and allergy sufferers are better off staying inside. Check the pollen count and smog levels in your area. When outdoor air quality is good and your yard is full of beautiful plants, grass and flowers that won’t aggravate symptoms, you can work, play and relax outside with confidence.

Commuters Response to AM/FM Radio Commercials (American adults commuting to work for more than 20 minutes or alone).

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May 2016

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Get to Know Your Produce 10 Tips, Tricks, and Foods for Thought from: THE VEGETABLE BUTCHER by CARA MANGINI

Select Your Vegetables . . . 1.

Ever notice subtle, soot-like dust on your garlic? It’s mold, a telltale sign that the garlic is old. Avoid it as well as shriveled, soft, or hollow-feeling bulbs or sprouting cloves.

The book is a go to resource for all things vegetables, from knife lessons, prepping and insider tips. Filled with fresh produce inspired recipes that possess over the top amazing flavors!

Buy Brussels sprouts on the stalk when possible. The stalk continues to feed the sprouts, keeping them sweeter and fresher for longer. The best sprouts come to the market in the fall right after the first frost, which gives them their nutty, sweet flavor.

Cara Mangini

Choose top-on carrots when you can (bright greens are an excellent sign of freshness) and use the greens in place of basil to make a simple, flavorful pesto.

Prep Your Vegetables . . . 4.

Don’t discard broccoli stalks—you paid for them! Instead, peel away the tough outside until you reach the tender, pale green center. Cut the centers into thin, even rounds or matchsticks and add them to any broccoli dish (they’re delicious in slaw).

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May 2016

Source: Adaption by Workman Publishing. Photo of Cara Mangini by Matthew Benson

Make sure to always remove the green spots from potatoes, which contain a toxin called solanine that can be harmful in large doses. Also, try to buy organic potatoes, especially if you will be cooking and eating them with the skins on. Conventional potatoes have high levels of pesticides in the flesh and skin—even after washing.

To revitalize limp greens, trim 2 inches off the stem ends and set the greens in a jar of water as you would a bouquet of flowers. Place the jar in the refrigerator with a plastic bag loosely covering the leaves for 10–20 minutes until they perk up.

Remove garlic’s aroma from your fingers by rinsing them with water and then rubbing them against any stainless-steel surface, like the back of your knife.

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Prevent browning on cut vegetables such as artichokes, cardoons, celery root, peeled potatoes, salsify, scorzonera, and sunchokes by storing them in a bowl of acidulated water (water with the juice and rind of 1-2 lemon halves) until you are ready to cook them.

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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 or scan the QR Code below]. — keep searching and entering the “Where’s Valentino!” Contest every month for a chance to be entered to win some great 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), and be sure to like the page first. Please remember to share our page with your friends!

Below Is The Answer To Last Month’s Where’s Valentino! Thank you for finding Valentino! We had a record amount of entries this month and we will be sending out more prizes. Too easy? His ninja skills get sharper when the weather gets warmer. Please make sure we have your mailing address. Because if you are a winner we can sent out your prize! For those of you who are still looking for Valentino, he was on page p41 on the calf of the model in the ad Delaware Advanced Vein. When you find Valentino, send us an email at: Info@livingwellmagazine.net (be sure to put Valentino or Where’s Valentino in the subject line or just scan the QR Code with your smart AHEEEHAPJDDNJKOMMCOONMLGGKDPBDDIFMLKIILIBPAHEEEHA BNFFFNBPNHMLAHBCEGFKAOAHFHADBPJOBCICACIONPBNFFFNB NHCDMGFPMPENGLFIPCGBDBBADAGNDKIOMKMJKCPMPIJMOKGDL phone and it will take you directly to an CHOBIFFGCDMEFJNPAAACCBBBCDKCGPMBIKPAFKLNGHEDKCFPD KCNDLOFEHPAGDJHHICJIKEGHKINGCKGEBKLBKHFLBBOFHKHMA BFKLANFMBJEHIEOJBMMEOHANENBEKOMLKLPHHBJNAMFNAJDBL email addressed and ready to go, all you DLKIMFFBAOGLJECDFBMPEMENNFILACIIMPNKIEHLMJJJMMMHH HGLCCFFJJHIHEMOIJCADNKMBNMABKOODHABKOFNKOMEJPABPB BDDMAIFOBCBBKBMFMLOJBANAOJLHHGIGIONFKLPMHPOJGOMMG have to do is tell us where he is. DEOGDFFOHBFKFGHBFLKNLPIMAFNONDMHKAHHHIBFIFHLDHFPC EFFNNNEHKJHLFBOOHFEOCAAHFHACILHDDCKNKKFMAHFHAOLNJ After we receive your entry, a brief survey APBBBPAPIBBENPELBCBGPGAAEBEEDIBOOGPPKDPMCAFBAMMPH HHHHHHHPPHHHPHPPPPHHPPHHPHHPPHHHPHHHHHHPPPPPPHHHH is sent back to you, please fill it out if you haven’t already. It is for LWM only amd will never be shared.

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May 2016

Microplastic Pollution In The Bay Poses Risks

Federal law phasing out microbeads in rinse-off personal care products doesn’t go far enough, scientists say.

Tiny bits of “microplastics” that wash into the Bay may endanger aquatic life in the estuary and its tributaries, but more research is needed to better understand the threat, according to a report from scientists and policy makers released in mid-April. Although federal legislation was approved in December that addresses a portion of the issue, the report from the Chesapeake Bay Scientific and Technical Advisory Committee said the law did not eliminate the need to find new ways to reduce microplastic pollution and recommended additional legislation to address the issue, which is of growing concern for waterways around the globe.

Microplastics — pieces of synthetic polymers smaller than 5 millimeters — are found in water bodies everywhere, with more than 5 trillion pieces of plastic floating at or near the ocean surface, according to a recent estimate. Researchers have found the plastic bits in the Chesapeake Bay and its tributaries. Plastics have been found in shellfish, fish, sea salt — and even in beer. Microplastics come from larger plastic items, like bottles, bags 12

and packaging, that end up in water bodies and gradually break down into smaller and smaller pieces. There are also microbeads, manufactured tiny spheres of plastic measuring less than the width of a human hair that are widely used in commercial cleansers and personal care products like facial scrubs. Aquatic organisms can ingest microplastics from the water column or bottom sediments, or by eating other organisms lower on the food chain that have consumed them. Substances that make up plastic or additives, like flame retardants, may be toxic to organisms — and microplastics also can adsorb toxins from the water or serve as carriers of pathogens, including Vibrio. In aquatic worms, plastics cause weight loss and stress. Plastics cross membranes in fish and cause inflammation, altered behavior and changes in genes. Plastics have been found in one in four fish in the marketplace. A technical review panel was convened by STAC to review the issue at the request of the Chesapeake Bay Commission, an advisory body of legislators from Maryland, Virginia, and Pennsylvania to inform microbead legislation that the commission was promoting in those three states. “This report is a synthesis of the best available science, and it points to research and data gaps that will help us understand impacts on the Bay and inform policy and legislation,” says Lisa Wainger, a researcher at the University of Maryland Center for Environmental Science and STAC chair. The panel concluded “the probability of risk is high,” and called for “stopping persistent microplastics at the source.”

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May 2016

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While more research is needed to fully understand the cumulative impacts on the Bay ecosystem, Wainger says, “It’s important to reduce the stresses that are controllable in order to increase capacity to be resilient to threats that are less controllable, like climate change.” President Obama in December signed the Microbead-Free Waters Act of 2015. The legislation bans by 2018 the use of microbeads in rinse-off cosmetics and toothpaste. But the legislation does not cover microbeads in other personal care products, such as makeup, deodorants, lotions or sunscreens. Ann Swanson, executive director of the commission, says that “most people don’t understand what a tiny subset of microbeads [the federal law addresses]. And that microbeads only represent one percent of the microplastics out there.” The STAC report says that federal regulations should be improved by addressing all microbeads, not just “rinse-off ” personal care products. To develop effective legislation better definitions of polymers, plastics, and especially biodegradation, are needed, Swanson says, adding “We need to encourage innovation that includes truly biodegradable alternatives.”

Most of the plastic that ends up in marine and estuarine waters comes from land-based sources — from littering and poor waste management practices — and is often conveyed by stormwater. The smallest microplastics slip through waste treatment plants into the discharge, while the larger ones are removed along with other solids. But the runoff of biosolids applied to agricultural fields provides another pathway for microplastics and microbeads to enter streams.

Protection Agency. The study also calls attention to microfibers, the tiny strands of synthetic fibers frequently used in making clothing. Microfibers have the potential to become an even larger issue than microbeads, according to Kirk Havens, marine debris researcher at the Virginia Institute of Marine Science and former STAC chair. “Every time you wash your polyester clothes, hundreds or thousands of microfibers enter the wash water, and the physiological damage to organisms from this source is unclear,” he said. Though the STAC panel has officially delivered its findings, members plan to continue to study the impacts of plastics in the Chesapeake Bay. The toxics contaminants goal of the 2014 Chesapeake Bay Watershed Agreement specifies the need to understand and control the impacts from “contaminants of emerging and widespread concern.” Microplastics fit that description, says Swanson of the Bay commission.

STAC publication 16-002, “Technical Review of Microbeads/ Microplastics in the Chesapeake Bay,” is available at www. chesapeake.org/pubs/352_Wardrop2016.pdf. Credit: Bay Journal News Service.

Bay Journal reporter Leslie Middleton writes about water quality, public access, and the special places of the Chesapeake Bay region from her home in Charlottesville, Virginia.

Chelsea Rochman, a marine biologist with the University of California, Davis, and part of the STAC expert panel, has joined other scientists who want plastic waste classified as “hazardous” by governments around the world. Plastic debris is associated with a “cocktail of contaminants,” she explains, made up of chemical ingredients in the plastic as well as pollutants that attach or “sorb” to the plastic in the environment. The mix includes 78 percent of the chemicals listed as “priority pollutants” by the Environmental

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May 2016

The Environmental Impact Of The Volkswagen Emissions Cheating Scandal An analysis by The Guardian last September 2015 revealed that affected VWs in the U.S. are likely emitting between 10,392 and 41,571 tons of toxic nitrogen oxides (NOx) into the air every year, based on typical annual mileage counts. If those vehicles had complied with federal pollution standards, they would have emitted just 1,039 tons per year. Researchers believe Volkswagen has added between 10 and 40 times more NOx pollution into our atmosphere than the U.S. Environmental Protection Agency (EPA) considers safe for people to breathe. According to the Guardian, the 11 million affected diesel-engine VWs on the road worldwide could be emitting some 237,161 to 948,691 tons of NOx emissions annually. In contrast, Western Europe’s biggest electrical power station emits just 39,000 tons each year. Meanwhile, a study released in October 2015 by public health researchers from Harvard and MIT found that 59 Americans will die prematurely from the excess pollution caused by Volkswagen having cheated emissions tests in the U.S. Researchers calculated the amount of extra particulate and ozone pollution put out by the rigged vehicles between 2008 and 2015 to arrive at their conclusions—and recommend that VW prevent another 130 early U.S. deaths by recalling all affected cars in the U.S. by the end of 2016. The health implications in Europe are even more troubling given that half of the passenger cars on the road there are diesels (including eight million affected VWs), compared to just three percent in the U.S. According to a tentative deal reached between the U.S. government and Volkswagen in April 2016, Americans may be able to breathe a sigh of relief soon. VW tentatively agreed to compensate some 500,000 U.S. customers who own 2-liter diesel-engine vehicles (including certain Jetta, Golf, Beetle and Passat models) that were rigged to cheat emissions tests. While details are not finalized, VW reportedly has committed to either 14

buying back or fixing the cars to meet emissions standards and providing “substantial compensation”—$5,000 each is a figure floating around the rumor mill—to affected car owners. This deal doesn’t apply to the 90,000 3-liter diesel-engine vehicles in the U.S. implicated in the scandal, let alone the 10+ million other affected vehicles worldwide, but it does establish a precedent and some guidelines which should direct VW’s compensatory efforts moving forward in Europe and beyond. Environmental groups aren’t letting Volkswagen off-the-hook just yet, and not only because the company hasn’t agreed to any specifics yet. “The final settlement needs to fix or remove all of the polluting cars still on the road, make whole the consumers who trusted the vehicles were lower-polluting, and compensate for the pollution the faulty cars created,” says Kathryn Phillips, the Sierra Club’s California director. It’s unclear if there is any nod to Phillips’ last requirement—a key sticking point for greens intent not to let the German automaker off the hook—in the as-yet unreleased agreement. For its part, VW isn’t taking the scandal lightly, recently announcing that it was setting aside $18.2 billion—more than double the amount it originally anticipated—to help fix the situation amid an environment of overall declining sales. Hopefully VW is now committed to solving the problem and will stay on the right side of regulators moving forward, but who knows how many other large industrial companies are skirting rules and spewing dangerous levels of pollution into our skies, land and water? CONTACTS: “VW scandal caused nearly 1m tonnes of extra pollution, analysis shows,” The Guardian, http://bit.ly/1MostqE; “Impact of the Volkswagen emissions control defeat device on US public health,” Environmental Research Letters, http://bit. ly/1WLgj1C; Sierra Club, www.sierraclub.org.

EarthTalk® is produced by Roddy Scheer and Doug Moss and is a registered trademark of Earth Action Network, a 501(c)3 non-profit. For more information, or to make a donation, check out www.earthtalk.org. Send questions to: question@earthtalk.org.

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May 2016

DIY

Plant a Pollinator Garden and Enjoy the Many Benefits By Melinda Myers

Whether planting a garden, enjoying the beauty of your landscape or sitting down to a delicious meal, you have bees, butterflies and other pollinators to thank. These essential members of our ecosystem are responsible for much of the food and beauty we enjoy each day. Unfortunately pesticides and habitat loss are threatening their existence. There is something you can do to help. Turn your garden, backyard or balcony into a pollinator’s habitat. Plant a variety of flowering plants that provide nectar and pollen throughout the season. Planting masses of natives, herbs and other pollinator favorites like sedum, zinnias, alyssum, cosmos, and columbine will attract these beauties to your landscape. Include a variety of day and night blooming flowers in a variety of colors and shapes to support the widest range of pollinators. But don’t let a lack of space dissuade you; even a window box of flowers can help. Keep your plants healthy and blooming with proper care. Match the plants to the growing conditions, provide needed water and fertilize with an organic nitrogen fertilizer like Milorganite (milorganite.com) when needed. You’ll promote slow steady plant growth that is less susceptible to drought and pests. Plus the slow release low nitrogen won’t interfere with flowering which is essential to the health and well being of our pollinators. Supplement pollinators’ diets with a bit of rotten fruit. And be sure to provide trees, shrubs, parsley, dill and other plants that caterpillars, grubs and the immature stage of other pollinators prefer to feed upon. Put away the pesticides and tolerate a few holes in the leaves of their favorite plants. With a diversity of

plants you can easily overlook the temporary leaf damage. Plus, this is a small price to pay for all the benefits they bring to the garden. Provide pollinators with shelter from predators and the weather. Include a variety of trees, shrubs and perennials. Leave patches of open soil for ground nesting bees and some leaf litter to shelter some butterflies, bumblebees and other pollinating insects. Supplement natural shelter with commercial or homemade nesting boxes. You’ll find do-it-yourself plans on the internet from various educational sources. Puddles, fountains, birdbaths and even a damp sponge can provide needed water. Include water features with sloping sides or add a few stones to create easier access. Or sink a shallow container of sand in the ground. Keep it damp and add a pinch of sea salt for the butterflies and bees. Maximize your efforts by teaming up with your neighbors. Together you can create a larger more diverse habitat that provides pollinators with the resources they need to thrive. Your efforts will be rewarded with greater harvests, beautiful flowers and colorful birds and butterflies visiting your garden.

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May 2016

Gardening expert, TV/radio host, author & columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 gardening books, including Can’t Miss Small Space Gardening and the Midwest Gardener’s Handbook She hosts The Great Courses “How to Grow Anything” DVD series and the nationally syndicated Melinda’s Garden Moment segments. Myers is also a columnist and contributing editor for Birds & Blooms magazine. Myers’ web site, www.melindamyers.com, offers gardening videos and tips.

THE TRUTH ABOUT HOT PEPPERS By Melinda Myers

Don’t be afraid to add a little spicy heat to your meals this season by growing a few hot peppers in the garden or containers. It’s easier than you think and many of the hot pepper myths floating around the garden are simply not true. Don’t worry about your hot peppers heating up your sweet peppers. Peppers are normally self-pollinated. If an insect happens to move the pollen from a hot to sweet pepper, it will not affect the flavor or heat of this year’s harvest. If you save the seeds from a cross-pollinated pepper and plant them in next year’s garden, the plants they produce may have hot or sweet fruit (or a little of both), but only time will tell.

hot banana. This could make for an unwelcome surprise when preparing, serving and eating. Also, consider wearing rubber gloves and avoid touching your face and eyes when working with hot peppers, as they can burn. Wash your hands, utensils and cutting boards when finished to avoid any future issues. And don’t worry if you are having a bad day when planting your hot peppers. Contrary to some old adages, planting hot peppers when you’re angry won’t make the peppers hotter, but unknowingly taking a bite of a hot pepper may very well change your mood. Gardening expert, TV/radio host, author & columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 gardening books, including Can’t Miss Small Space Gardening and the Midwest Gardener’s Handbook She hosts The Great Courses “How to Grow Anything” DVD series and the nationally syndicated Melinda’s Garden Moment segments. Myers is also a columnist and contributing editor for Birds & Blooms magazine. Myers’ web site, www.melindamyers.com, offers gardening videos and tips.

And don’t assume all green peppers are sweet or you will be in for a surprise. Jalapenos are typically harvested when green and others, like habanero, Anaheim and Poblano are hot, whether harvested when green or red. You’ll also find that hot peppers can be yellow, orange, brown and of course red. You can turn down the heat when preparing your favorite recipes, too. Contrary to popular belief, all the heat in hot peppers does not come from the seeds. While partially true, the majority of the capsaicin that gives hot peppers their heat is in the white membrane that houses the seeds. When the seeds are growing they may also be coated with extra capsaicin from the membrane. So remove the white membrane and the seeds, just to be safe, if you want to turn down the heat. The spicy heat of hot peppers is measured in Scoville Heat Units. The ratings are based on the amount of sugar water needed to neutralize the spicy heat in the extracted capsaicin that has been diluted in an alcohol-based extract. A panel of five taste testers decides when the spicy heat has been neutralized and then assigns the rating. Today many companies use a chemical process (liquid chromatography) but translate their results into the popular Scoville heat units. The Scoville heat unit ratings vary from one type of hot pepper to another, with Poblano rating between 1000 to 2000, jalapenos 2500 to 6000, habaneros at 100,000 to 300,000 and one of the hottest, the ghost pepper, at 1,000,000 to 2,200,000 Scoville heat units. Check online or the Homegrown with Bonnie Plants mobile app (for iOs and Android) for the Scoville ratings, growing tips and a Pepper Chooser to help you pick the best varieties to grow. Ratings may also vary from individual plants within a specific type based on individual plant differences and the growing conditions. Whatever kind you grow, be sure to label hot peppers when planting, harvesting and storing to avoid any mix-ups. The sweet banana pepper, for example, can easily be confused with 16

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May 2016

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May 2016

The Answer Really Is Love – And So Is The Question

By Suzanne Eder

Many years ago, when I was a newbie on the quest to understand energy, consciousness and what I now think of as authentic spirituality, I went to a New Age conference with a friend of mine in Fenwick Island. We were tremendously excited to go because the featured speaker at the conference was none other than Shakti Gawain, one of our favorite teachers on the leading edge of this new paradigm. There were, of course, several other speakers at the conference, all of whom spoke before Shakti. I am certain they were lovely, wise and inspired speakers, but at the time we were impatient for “the main event.” We wanted to see and hear Shakti, live and in person! I distinctly remember that one of the speakers was a bubbly blond woman who bounced around the stage with unbridled enthusiasm. I don’t remember what her topic was, but I do 18

remember one particular thing she said. There came a point in her talk when she stood completely still, and she dropped her voice to a whisper out of reverence for the incredible wisdom she was about to impart. The change in her demeanor was so striking that, for a moment, our impatience to see Shakti faded into the background. We gave her our undivided attention, eager to hear what came next. She said, “The answer is love.” My friend and I looked at each other and rolled our eyes. “Really?” we said silently to each other. “Is that all she’s got?” To say we were disappointed would be an understatement. Even as newbies we knew that love is always the answer. Wasn’t that what every spiritual teacher had already told us? We thought the message was so basic, so “first-grade” and even so trite that it didn’t warrant further attention. We didn’t think we needed to hear it again.

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May 2016

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But we did need to hear it again. And again. And again. We all need to hear it again. And not just hear it, of course, but open ourselves more fully to it. We’re never “done” when it comes to love. We can always go deeper. We can always experience greater love than the love we’ve known. One particular aspect of love that I have come to recognize as absolutely essential, yet easy to misunderstand, is self-love. Most people on a spiritual path understand that we only evolve to our highest potential when we offer unconditional love to others, as difficult as that may be at times. Yet many of those same people fail to offer unconditional love to themselves. Instead, they treat themselves to large helpings of selfjudgment for failing to be perfect. They think they’re holding themselves to high standards, which they see as noble. Yet that’s not really what they’re doing. What they’re really doing is holding themselves apart from the very love that could lift them to the experience of lightness and wholeness that they want. They’re binding themselves to old paradigm perspectives about fault and blame and punishment. You may be familiar with this dynamic. Have you ever been deeply disappointed with yourself for being impatient or feeling frustrated with someone, when you’re trying so hard to develop the equanimity of a spiritual consciousness? Have you ever gotten mad at yourself for not trusting your instincts? Have you ever blamed yourself for making what you see now as a bad decision? Have you ever been unclear about whether your feelings of resistance to doing something are a form of guidance, telling you it’s not right for you, or whether the resistance is

a mask for old fears that are holding you back from something that is right for you? And have you been mad at yourself for not being able to figure that out? In those moments, you are withholding love from yourself. But what might not be as clear is that the moments you are judging – moments of impatience, frustration, anger, resentment and regret – arise from that same lack of self-love. See if you can feel the truth of that. In a state of being where you withhold love from yourself, you feel unloved. When you feel unloved within yourself, you feel unworthy. You feel you are lacking in something essential. You feel vulnerable. You look outside of yourself for validation, or you try to act in a way you think you should, to prove to yourself that you’re okay. There is little room for error in this system. When others don’t validate you – or even worse, when they seem to invalidate or thwart you - or when you make a mistake in judgment or action, the unloved part of you interprets those experiences as proof that you’re flawed (even if you’re not fully conscious of that interpretation). And being flawed, that same part of you judges yourself as deserving punishment.

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And so you remain stuck in a consciousness of judgment. Judgment begets more things to judge. You can never shift judgment with more judgment. The only thing that can possibly liberate you from that cycle is love. No matter what, you need more love, not less. It’s easy to love yourself, or at least to feel good about yourself, when things are going well. But when you’re going through a challenging time, and the temptation to see yourself as a failure — continued on next page www.livingwellmagazine.net

May 2016

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is strong – that is when love is needed most.

And it does.

Love is the answer at those times. Love is always the answer.

That simple act, done with a pure intention, always provides relief. Even if just a little, it gives me the safe space I need to rest, away from all of the mental haranguing.

And not only is love always the answer, it’s also the best question you can hold. Rather than asking yourself what you did wrong and why, ask yourself something like this: “How can I love myself through this?” “What would loving myself look like right now?” “What is love helping me see?” “What direction is love calling me in?”

Then I can begin again, with a refreshed commitment to love myself forward. You can begin again, too. Decide right now that you are willing to experience the deepest level of self-love you’ve ever known. Promise to suspend all self-judgment as soon as you’re aware that you’re in it. Ask yourself what it might look like to love yourself in that moment, or simply close your eyes and focus on your heart.

Or you could ask, in the immortal words of Tina Turner, “What’s love got to do with it?” (I couldn’t resist throwing that one in there.) But rather than holding the question with contempt, hold it with sincerity: how might love be orchestrating things for your benefit?

Remind yourself, over and over again, that – imagine now that I’m dropping my voice to a reverent whisper –

I’ll admit, this isn’t always easy to do. Sometimes the very act of asking any question, even a loving one, stimulates my doubting or critical mind to tear the question to shreds, along with my wilting sense of self-worth.

Suzanne Eder is an award-winning writer, teacher and transformational life coach. She 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 was also a fitness instructor for 16 years. She founded Solid Ground Transformational Life Coaching in 2003 to help others awaken to their magnificence and create lives that light them up. Her first book, 10 Ways To Find Peace Rather Than Panic (When The World Has Gone A Little Crazy), earned a full 5-star rating on Amazon. Through her writing, retreats, classes and private mentoring 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.

Love is the answer. Because it is.

At times like those, I keep it really, really simple. I close my eyes, take a deep breath, and focus my attention on my heart. I invite my heart to open. I invite my heart to open to myself. I don’t attempt to “send” love to myself or even to feel love. I simply open my heart, trusting that the energy of the heart knows what to do.

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May 2016

TRUST YOUR GUT WHEN IT COMES TO YOUR HEALTH By Dr. Jessica Bohl

= The phrase ‘gut health’ describes effective digestion and an optimal state of well-being. Just like the saying ‘happy wife, happy life’, ‘healthy gut, healthy life’ may be true as well. Our digestive tract acts as a guardian between the outside world and the internal workings of our bodies. If this barrier is healthy, it allows nutrients into the body while at the same time blocking foreign invaders. If the barrier is unhealthy, the digestive material can bypass this process and even healthy food could be seen as a threat. This threat triggers your body’s immune response and can lead to food sensitivities and chronic systemic inflammation. Scientific research has shown the importance of beneficial bacteria in our digestive systems. Studies also indicate that less diverse strains of intestinal bacteria in infants can lead to increased food sensitivities, which is thought to lead to food allergies later in life. Unhealthy gut bacteria have been linked to obesity, type II diabetes, cancers of the digestive system, anxiety, ADHD, and depression. Most importantly is has been associated with chronic systemic inflammation. Chronic inflammation is an unrelenting, low grade inflammation that your body sends in response to a perceived threat. If it continues unchecked, the response can lead to white blood cells attacking the body’s own organs and tissues. Early signs of an unhealthy gut are irregular bowel movements, gas, and incomplete digestion. If this state continues multiple symptoms such as chronic pain, fatigue, brain fog, skin issues, cardiovascular problems, headaches and others can occur. The question is, how can this be alleviated? The answer is not as simple as eating yogurt every day or taking a pro-biotic supplement. First the barrier must be healed by avoiding substances your body recognizes as a foreign invader, which trigger the defense response. Each person’s triggers differ, so specific blood tests must be ordered to provide individualized and detailed feedback. This testing is not the same as an allergy test because it evaluates delayed reactions. These are very difficult to pinpoint without

testing because symptoms happen 3 hours to 3 weeks after the exposure. The comprehensive blood panel, can reveal delayed sensitivities to over 500 potential items from chicken, garlic, artificial colors and preservatives to environmental toxins, such as mold and chemicals. Essentially, you may be eating a healthy diet, full of greens, fruit, nuts and vegetables, but if you have an underlying sensitivity to even one of those foods, or an additive in a processed product, your health will be slowly compromised by a chronic immune response. If an apple is identified on your food sensitivity results, this would mean that every time you eat an apple your immune system is responding as if it is a ‘foreign invader.’ Imagine your immune system responding to 2 or 3 (in most cases even more) antigens at once over the course of a week, a month, and if left unaddressed, even years. The system can get overloaded very quickly. By identifying immune triggers and avoiding exposures, the burden can be reduced or even eliminated, allowing the healing process to begin. Additional testing like omega 3 and vitamin D levels let us know how you handle inflammation and the health of your gut/brain communication. Once a healthy environment is created, the ground work has been laid to introduce beneficial gut bacteria, returning the body to a state of optimal health and wellness.

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Dr. Jessica Bohl, DC, is a Chiropractic Physician at First State Health & Wellness—Rehoboth. If you suspect your chronic symptoms are stemming from an unhealthy gut, we invite you to schedule a Functional Nutrition consultation. For more information, visit firststatehealth.com or call (302) 454-1200. First State Health & Wellness has been providing award-winning integrative healthcare and education for over 30 years. May 2016

How to Avoid a Crisis of Illness!

Gaining better overall health and avoiding a crisis requires the broader understanding of how you get sick and how stay healthy. Welcome to the concept of total body burden.

By Dr. Scott E. Rosenthal

“But doctor, I didn’t do anything! I don’t know what happened! It’s just my bad luck!” Have you ever made such a statement? One day you feel great and the next it all seems to fall apart. The “surprise attack” of illness is due in part to the silent nature of the disease process. Symptoms may wait to appear after weeks, months, or years have passed. Sometimes they never arise and no warning is given. It is not uncommon to hear about a “perfectly healthy” person suddenly passing away. The real question is, “What qualifies as healthy?” Most Americans are obsessed with symptoms, and more so with their suppression. Maybe the robust pharmaceutical industry is to blame. Pills exist for nearly every symptom imaginable and are marketed everywhere imaginable. There are even pills sold solely for the side effects of other pills! 22

Total body burden is classically defined as the sum total of toxic chemicals, heavy metals and other noxious substances stored in the cells and fluids of your body. We are much like a sponge that accumulates unhealthy substances over time. It may be the mercury and dioxins in the fish you eat, pollution in the air you breathe, drugs you are taking, substances in the water you drink or bathe in, or any of the thousands of chemicals and metals that you are exposed to and absorb every day. Think of your body’s resources like a checking account with a set amount of money to spend each month. You need to write checks for bills, food, clothing, your house, etc. If you spend too much in one area such as maintenance, not enough money will remain for other needs such as paying your bills. Before you know it, your electricity is turned off. Then your food spoils and the strain

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May 2016

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on your finances worsen. Similarly, if the demands on your body exceed its capacity, symptoms of poor health will appear.

microbes are always trying to find a new home within your body. Once there, your resources are continually taxed 24/7.

Unfortunately, there are more factors that burden your body than mentioned. In addition to chemicals and metals, the following is a list of burdens that can drain your resources and deteriorate your health:

Allergens

Electromagnetic radiation (EMR) We live in wireless and electronic world. All may be aware of the impact of being exposed to x-rays, but what about the other types of EMR (microwaves, radio, ultraviolet, etc.). It’s true that our understanding of the health consequences to exposure is still developing. Clinically, it is seen that EMR can and does play a key role in adding to the burden placed on a person. It is also observed that some people are more sensitive than others. The logical approach is to limit when you can and not wait for the research to catch up to the constantly expanding use of EMR in our environment. Stress This one is well known and really needs no introduction. Although unavoidable, stress places a huge burden on you. It suppresses your immune system, prolongs healing time, negatively affects cognition, hinders thyroid gland function, increases abdominal body fat and leaves you more prone to disease. Decreasing levels and mitigating the effects of stress play a vital role in lowering your burden.

If you are reading this article and live in Delaware or the surrounding states, it is likely unnecessary to discuss how the overreaction of the immune system from an allergen can drain your energy. Preventing or lessening allergies is vital to reduce your total burden. To complicate the matter, if one category above draws too many of your resources, the other parts of the equation can become issues that lead to a snowballing effect. For example, if your system is overstressed from heavy metal contamination, defenses go down. Your weakened state then allows for the over proliferation of harmful microbes. Before long, you are dealing with chronic infections, inflammation and other consequences. The inflammation over time causes new allergies and you can start to experience regular sneezing, itchiness, and pain. Understanding the many components that can burden your capacity to remain healthy must be addressed to achieve optimal health. If you are already dealing with an issue, failing to recognize the big picture or restricting your approach to pharmaceutical relief can make overcoming your challenge unobtainable. Next month’s article will provide practical and easy-to-implement examples of what can be done to improve each category. Stay tuned and unburdened!

Structural Bones, muscles and connective tissues make up the framework in which you live in. These structures support and separate your organs, house and protect your delicate nervous system, provide you with form and the ability to move. Problems can arise such as misalignment in your joints and twists or tensions within your connective tissues. Due to the extent that structural conditions influence many aspects of your health and add to your burden, it is no wonder why doctors of chiropractic have a primary focus of bringing structural balance back to your body. Harmful Microbes It is true that there may be more bacteria than human cells in the human body—more of them than us. We do need the good bacteria to be healthy, but problems arise when bad bacteria and other microbes (fungi, viruses and worms) take up residence or become too numerous. From antibiotic use, refined sugar or stress to insect bites (ticks, mosquitoes, etc.), food/water/airborne contamination or close contact with a special person or pet,

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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.

May 2016

LWM’s St. Germain Margarita 1 ounce tequila (a milder tequila is recommended) 1 ounce St Germain Liqueur 1 ounce Triple Sec The juice of one lemon Combine ingredients in a shaker with ice and shake until chilled. Strain into glass or over ice. Garnish with lemon and for color float a few raspberries.

Celebrate with Margarita Originals & Favorites

LWM’S Ruffino Rosé Waltermelon Margarita 1 ounce Don Julio Tequila 1 ounce Chambord The juice from 1/2 fresh lime Juice 1/2 cup Watermelon Juice 1/4 cup Ruffino Rose Sparkling Wine (If you prefer it sweeter add either more chambord or triple sec) Combine all ingredients in blender, except sparkling wine. Add ice and blend. Pour into glass and top with Ruffino Rosé. Garnish with a watermelon wedge, fresh rasberries and lime.

Ruffino Sparkling Rosé Italy Glera (the grape of Prosecco) blended with small amounts of Pinot Noir Ruffino Sparkling Rosé is fresh and fragrant with notes of strawberry and slight hints of rose petals. On the palate this wine has elegant bubbles and refreshing acidity, offering alluring flavors of delicate red berries and white fruits that linger through the finish. 24

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May 2016

Frozen Corona Margarita 1 (6oz) can frozen limeade concentrate 6oz 1800 Silver Tequila 2oz Triple Sec 1 Mini Corona Fill blender with ice and combine all ingredients except for the Corona Pour into margarita glass and place the Corona into the clip fitted on glass. Drink with a straw. (Salting the rim is optional)

Jalapeno Pineapple Margarita 3 jalapeno chiles 1/2 cup plus 2 tablespons tequila 1/2 cup plus 2 tablespoons lime juice (from about 5 limes), plus extra for rims (optional)

Perfect Patron Margarita

1/4 cup Cointreau or Grand Marnier

1 1/2 ounces patron silver tequila

1/4 cup pineapple juice Coarse salt or margarita salt

1 ounce patron citronge liqueur

Place 2 whole jalapenos and the tequila in a small bowl. Cover with plastic wrap and set aside for 1 day.

1/2 lime, juice of 1/2 lemon, juice of

Pour the tequila into a pitcher or large punch bowl and add the lime juice, Cointreau or Grand Marnier and the pineapple juice. Stir to combine and chill in your refrigerator. Thinly slice the remaining jalapeno. Using a paring knife, remove the seeds from each slice. Serve the margarita straight up. Hang a jalapeno ring and a chunk of pineapple on the side of the glass.

Combine all ingredients in a shaker with ice. Shake till chilled, then strain into glass or pour over ice.

Salt the rim.

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May 2016

Taking My Own Advice By Karen Jessee

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May 2016

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ompany: the most motivating word on the planet. Anyone from a mom to a meter reader who might cross our threshold is cause for a sudden flurry of shot-from-a-cannon activity to clean up, fix up, pick up, hang up, and tidy up. Suddenly we can work miracles that make wizards with their wands look like amateurs.

After a four-year hiatus, I’m getting an opera houseguest who will live in my home for a month. Every room from attic to basement has been swept and tidied. The garden has been tackled and looks inviting. I honestly don’t know how all those sneaky Victorian clothes and costumes got into that guest closet, but they’ve been hustled out and shooed

to other venues. Getting the house and garden company ready has been an intense one-working-woman job, but very doable. It seems I’ve been taking my own advice much longer than I’ve been handing it out. My past includes many years of working insane hours and many years of being terribly ill. I adopted a family, had numerous hobbies, volunteered, retired, opened a business, and became an international resettler, a public speaker and a writer. I was a caregiver to aging parents and friends. I’ve had to clean out the family house and get it on the market. You’ve been there; you know what all this feels like. I give a standing ovation to those who added spouses and children to the mix. However, over the years, when I was closing a chapter in my life, I eventually got around to letting go of those things that had been a part of it. With each new chapter, I looked at my life differently and then did my best to change the house to match. — continued on next page

All photo: Courtesy of Karen Jessee

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There are no boxes of lesson plans, posters, or movies from teaching. There are no paints, greasepaints, powders, or brushes from years of theatre and face painting. Costumes and wigs have been donated. Giant plaster animal heads, milliner’s wire, yards of buckram, and 20 pounds of clay found their way to another artist years ago. There is no mask making here any more. Studios were dismantled, old systems were broken down and new ones created. Papers from days of yore were shredded. Still, new things walked in, collections grew, gifts lingered, and of course, parents’ things became my things. What to do?

But I’ve saved my best story for last. I had some serious western wear for those 90s boot-scooting days. I had a dance partner, we competed, we traveled, we were on television, and we danced on every country western dance floor in Delaware and Nashville. We had routines, choreography, and we had the time of our lives. Those boots? They’re the happiest cowgirl boots around. And now those boots and skirts and fancy shirts are in the costume closet of the Delaware Children’s Theatre along with a few gowns that Ava isn’t interested in flaunting. I’ve never had a better moment of letting someone else love it than the day I left those clothes at the theatre.

Auctions, consignment shops, and places that would buy on the spot both vintage and current fashions were my favorite haunts. For years, charities have benefitted greatly from my offerings. I just sold the last of my father’s things. There are no family dishes to be hand washed or silver to be polished in this house. There are more things that need to find new homes; I’m done with them in my home. It’s not about the money, though I’ve done very well for my efforts; it’s about the clarity. I’ve been at the crossroads of I Can Live With Less, and Let Someone Else Love It for some time. It’s a very liberating place to be.

See those black vintage boots? I paid a lot of money for those on line. They arrived, I loved them, my feet hated them, and I stumbled and winced my way out the door with them only once. The theatre has those too.

Today, my attic is almost empty; the basement is in very good order. I know what I have and where it is. There continues to be less of those items that fall into the categories of Might, Maybe, You Never Know and Someday. Still, there’s more to do.

I made out my will last year; always a moment that gives one pause to rethink life and the things in it. There’s still plenty here to love and enjoy, plenty to delight the eye, to entertain. There are still boxes of letters, pictures and memories that need to be smiled and giggled through. It’s just that priorities change and there are other things to do besides deal with stuff and storage. As one of my clients said recently, “I’m letting go of things I didn’t think I could live without.” As for my house right now, it’s staged for company. It’s “right after” I’ve prepped everything and “just before” we start living in it together. We’re ready for our close up, Mr. DeMille.

I’m planning a trip to New York to sell some of the vintage and historic pieces that were major parts of my collections and shows. I’m not doing runway shows and have pictures of everything. Those clothes need curatorship, and there are places that can take better care of them than I can. My dance gowns from the 1980s stay with me because I have Ava, a dress form in the corner of my living room who has the honor of displaying these fabulous pieces that never cost more than $25 at a gown outlet store.

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

May 2016

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Crystal: Do you realize that most people use two percent of their mind’s potential? Roseanne: That much, huh? [From the television sitcom Roseanne]

Upgrade

Your Thinking To Upgrade Your

Health Home Life Career Finances Relationships

while tending home and land. Or while driving or bathing or waiting in a check out line. I consciously choose these often solitary task-oriented activities as a means of doing what I consider life’s most important work—mind training. The quality of my thoughts positively (note the pun) determines the quality of my life. I have a feeling that the quantity of my yard debris is far, far less than the quantity of my mental debris. Certainly both benefit from continual clearing and planting. Complete Freedom

By Karen Verna Carlson

My mind is the one realm where I have complete freedom. Like a movie director I can amplify or subdue the sound and lighting of any thought that arrives in my head. Like a gardener I can weed or prune what doesn’t please me, and plant what does. Because I’ve made mental maintenance a habit, it is as pleasant a part of my day as brushing my hair. Mental training also provides a quick and easy life upgrade any time any where.

Now that my yard and gardens are all cleaned up, I am amazed at how beautiful and bright my property looks. I’m also amazed at the piles of debris I’ve pulled out of these couple acres just from one mild winter. Enough to fill a trailer truck. Weeding, mowing, pruning, raking and deadheading I will continue to use many of these added daylight hours with pleasure and satisfaction. Yes, I like the arduous and consistent maintenance Chemical Management my natural landscape requires to look beautifully tended, though never manicured. I like working outdoors, listening to the birds, Negative thoughts generate toxic chemicals and physical tensions inhaling earth’s aromas, watching a praying mantis, salamander or that lower health. Positive truths generate chemistry that fosters monarch butterfly. healing and sociability. These are established scientific facts and common knowledge. Everyone has a primitive section of brain Mental Maintenance wired from ancient times to scan for danger. Neuroscience labels this the limbic or reptilian brain functioning to promote survival I also like the parallel maintenance work I do on a mental level in the wild—it is truly a lifesaver. This limbic brain is security — continued on next page 30

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May 2016

— continued from previous page

strategy that surpasses any government’s secret service. It is always on duty looking for danger, signs of which are then interpreted by our more civilized cortex. Interpretation leads to action either dealing with the threat or dismissing it as inconsequential. Most of my limbic messages are inconsequential, and most of those are imaginary— cynicism, paranoia, egotism, catastrophizing, skepticism, pessimism. In addition to creating toxic physiological consequences, these negative thoughts drain vital life energy. Three Phases

appreciation of a pleasing physical attribute. I aspire to do that whenever I entertain a negative thought about someone’s appearance. I don’t try to get into their heads and figure out why they chose that jewelry or clothing or tattoo. I just turn my spotlight of consciousness to brighten some quality of their appearance that appeals to me. They might have pretty eyes or nicely proportioned ears. Common Sense Persistence

Therefore, to generate healthy chemistry and free up more life force for the good stuff, I use a mental maintenance system. It consists of three phases. The first phase is registering that a thought has a negative spin. The second phase is to assess, challenge and/or dismantle the negativity. Third, I replace it with a thoroughly positive truth. This is just like gardening—weed/ prune and plant. Unlike gardening, you can’t hire somebody to do it for you. However, hiring a counselor, therapist or coach as an ally may be helpful.

The illusion of putting other people down in order to feel better about myself can be logically dispelled. Doing better or sincerely appreciating myself are productive ways to genuinely enhance my self esteem. The concept of aging is unequivocally an attitude issue that can be upgraded with a little persistence and common sense. Actions funded by realistically positive truths manifest commensurately positive results. Methuselah may have lived 800 years, but such longevity is not a realistic basis for my life scenario. Finding older role models who ooze joie de vivre is easy and win/ win.

Negativity Recognition

Easy Application

Recognizing negativity doesn’t always come easy for me. (Weeds are much easier to spot.) For example, I recently noticed that someone I see several times a month within a social group looked suddenly much older. Was I feeling a neighborly concern? This person has no health threatening issues, so there was no productive value to this thought. It took me a few moments to realize I was being negative. This line of thinking was critical and out of proportion with many fine qualities that person expresses. I suspected it may have been a dysfunctional attempt to feel superior at a moment my self esteem wobbled with any of dozens of human frailties. My assessment segued to confront my need to feel superior. While I admire people who have achieved an advanced level of mastery, I eschew all judgment that any human is qualitatively superior/inferior to any other. Progressing in my mission to advance my own mastery does not make me superior. Generally my reptilian brain cautions me about engaging in inferior/superior cortical thinking about persons.

This simple three-phase formula can be applied to any and every area of living. I’m focusing on making each day a good one for myself and others, continuing to upgrade my health, home life, finances, relationships and career by upgrading my thinking. What are you choosing today for your life?

Limbic Emotionalism Continuing with my assessment: perhaps my limbic brain is freaked out by my own aging. (Limbic is very emotional.) Maybe I harbor an undercurrent of DANGER, DANGER; life is more rapidly rushing towards death. Time’s running out. Boo hoo I’ve lost my youthful beauty. I’ve become another geezer on the bus. Enough, already. Everybody who has ever lived past 70 (or 30, 40, 50, or 60) has had those thoughts and put them in their proper perspective. And everybody dies. Positive Replacement What positive truths might replace these debilitating thoughts? The initiating critique is easy to replace with conscious

Karen Verna Carlson, N.D., Ph.D. (Hon.) is a naturopathic physician and professor credited with “the first major breakthrough in Swedish Massage—research demonstrating energetic interconnections”—since Peter Ling systemized it in the early 19th century. After 35 years running her own nationally accredited school of holistic healing and massage she has retired to provide a new kind of holistic care for individuals and families. In addition to her specialties of healing massage and bodywork, she provides sensitive, time- and cost-effective services for home or office, family members and staff, that include diverse holistic problem solving for garden, pets, children and elders. 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

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

I am 18 years old and a cheerleader. I have always been involved in sports and with cheerleading. This year, there has been more of an emphasis on stretching. While I was at practice I felt shots of pain in the middle of my low back. How can I protect my low back and stay flexible at the same time, safely?

Stability and Flexibility are dependent on one another and at the same time one can interfere with one another. The two have to have a perfect balance and not necessarily a 50/50 relationship. Certain sports require more strength and less mobility, other sports require flexibility and not so much strength. Cheerleading requires high flexibility and sudden bursts and unpredictable strength requirements. Emphasis on strength shortens muscle, emphasis on lengthening can elongate to a point that can compromise strength. There is a continual play of forces when participating in cheerleading, Static strength is required if you are a support, endurance based strength when the game is heating up, and flexibility is speckled continuously throughout a routine. If you are too strong and muscle bound flexibility is difficult to gain. If you are hyper-mobile and can wrap your leg behind your neck you may have stability issues in some of your joints. It is true, muscles are happiest at a very specific length and strength. It is the challenge of that athlete to be very aware of their body and fine tune it with the feedback the body is giving. The symptom of a shot in the low back in the middle, is common. It is very common for people who have to bend over and touch their toes a great deal. There is an imbalance. Flexibility is usually very good for flexion, even impressive, yet a price to pay. Stability of the lower lumbar spine has been compromised. In order to be able to tolerate the amount of flexion ability, the extension ability is often neglected. Yes, you must do a split and touch your toes however in order to keep the lumbar spine disc safe you must also be able to extend the spine: the Cobra position of Yoga, You must also be equally as flexible in the ability of a lumbar vertebrae to arch backward as to bend forward. Too much emphasis on flexion allows the ligaments in the back to become loose and the ones in the front are tight, this allows disc material to migrate to the back of the disc space, too near the nerves creating pain. This is why a simple sneeze or just picking up a leaf can bring on severe shots of pain in this type of dysfunction. This is called an extension dysfunction. This means you have plenty of flexion ability and 32

not enough extension mobility compromising the integrity of the disc. This can be dealt with quickly and you may need to be aware of this hyper-mobile place for the rest of your life. You may need to back off the flexion mobility and emphasis extension for a while and always attend to both aspects of your range of motion. Repeating the Cobra or Press Ups ( a push up with the hips remaining on the ground) lifting the upper body creating a backward bend to the spine is required. This may need to be repeated 5-10 reps several sets a day in order to be able to tighten the too loose aspect of the ligamentous stabilizers in the low back. Avoiding flexion until the balance is restored is helpful. Even better is to train yourself to hold the spine in extension while bending over. Bending at the hips keeping the back aligned, no collapse of the lumbar spine into flexion while at the same time reaching for the floor. Bend the knees, bend the hips just not the low back. It will take some time for the shots to slow down and decrease in frequency and intensity, but they will. Ice can be helpful when pain is present. Care and awareness are a forever commitment to the health of the spine, Happening so young you may have a new understanding of your spine that can keep you out of worse trouble as you add new challenges to your life as you grow.

I am an avid tennis player, Several years ago I hurt my shoulder but I continued to play through the pain. Over time my pained lessened but my Range of Motion (ROM) never returned and my serve has suffered. My upper back hurts so bad after serving and is getting worse. I know it is due to my shoulder. As this is an old injury is it to late?

The ROM of the shoulder must be restored in order for the delivery of your serve to be the most effective and pain free. The lack of ROM of the shoulder is requiring something of the upper back those muscles were not created to do. In fact, until you restore the motion of the shoulder the upper back can not even be treated without wasting your time. The upper back will not get better until the unusual demand is taken off the upper back. By restoring the shoulder’s ROM will properly restore alignment. The upper back pain will go away all by itself once the shoulder does the job it is designed to do well

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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. Ann is also an expert on the use of healing foods, homeopathic and herbal consultations, and therapeutic horseback riding. Ann treats her patients in a beautiful country setting which enables her to utilize all of her learned skills as well as some of the healing properties that only Mother Earth can bestow. Ann is available by appointment. Book online at www.handsonhealthde.com. The farm is also available for birthday parties, women’s circles, and retreats. May 2016

Keep Pulling Weeds By Joe White Spring is here. The days are longer and the weather is warmer. The trees are beginning to showing off their thick green leaves, the flowers are blooming and the weeds are in full swing. Those dreaded weeds. The weeds we curse. The weeds we blame year after year for ruining our prized gardens. Rather than enjoying the new rebirth, we spend our days focused on those weeds, with an endless cycle of complaining, moaning, and pulling weeds. Only to have them return in greater numbers than before. We say, “If there were just no weeds in the garden I would be able to enjoy my garden so much more, why does there have to be weeds?”

to see if we can collect more “likes” for our weeds than our friends. We even start Facebook pages for certain types of weeds, so we can share the stories about how big our weeds have become. Meanwhile those pesky weeds are growing bigger and new weeds are showing up. Eventually unless those weeds are extracted, our beautiful garden will become overcome by weeds.

Weeds are synonymous with problems, no matter what you do, they will return. Part of having a beautiful garden is pulling out the weeds. Part of having an amazing life is having problems and learning how to deal with them. Problems are essential to having an amazing life. No one likes dealing with their problems. However, with each unpleasant situation, we learn to manage or are forced to solve our problems. Yes, it could be easier to sit back and do nothing and just enjoy the garden. But, like the weeds, problems will continue to grow and get in the way.

So don’t ever stop pulling weeds.

Problems are inevitable; growing from your problems is entirely your choice. If you start to view each problem you are faced with, as a gift, eventually, you will grow bigger than your problems.

Until next month….

Let’s be honest. It feels good to complain and moan about the weeds in the garden. All of us have done it. We go on Facebook

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 was named 2016 North DelaWHERE Happening Winner Top Life Coach and the 2016 DSBC Blue Ribbons award “Best Markteting of the Year”nJoe can be contacted at: 302-832-3424, or email him at: doitnow@getlifecoaching.com or check out: facebook. com/getlifecoaching Follow Joe on @getlifecoaching

This Spring, Make Some New Friends Adopt -AManatee

Call 1-800-432-5646 (JOIN) savethemanatee.org www.livingwellmagazine.net

May 2016

e Art of Eati

Breast Cancer Study Points To Cruciferous Vegetables

Cruciferous Vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and minerals. They are also a good source of fiber.

Arugula Bok choy Broccoli Brussels sprouts Cabbage Cauliflower Collard greens

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May 2016

Horseradish Kale Radishes Rutabaga Turnips Watercress Wasabi

A study by Vanderbilt-Ingram Cancer Center and Shanghai Center for Disease Control and Prevention investigators reveals that breast cancer survivors who eat more vegetables that are cruciferous may have improved survival. Nechuta, Xiao Ou Shu, M.D., Ph.D., and colleagues investigated the role of cruciferous vegetables in breast cancer survival among women in the Shanghai Breast Cancer Survival Study, a prospective study of 4,886 Chinese breast cancer survivors who were diagnosed with stage 1 to stage 4 breast cancers from 2002 to 2006. After adjusting for demographics, clinical characteristics and lifestyle factors, the researchers found cruciferous vegetable intake during the first 36 months after breast cancer diagnosis was associated with a reduced risk for total mortality, breast cancerspecific mortality, and disease recurrence. Survival rates were influenced by vegetable consumption in a dose–response pattern. As women ate more of these vegetables, their risk of death or cancer recurrence decreased. Nechuta noted that cruciferous vegetable consumption habits differ between China and the United States and suggested this fact be considered when generalizing these results to U.S. breast cancer survivors. “Commonly consumed cruciferous vegetables in China include turnips, Chinese cabbage/bok choy and greens, while broccoli and Brussels sprouts are the more commonly consumed cruciferous vegetables in the United States and other Western countries,” she said. “The amount of intake among Chinese women is also much higher than that of U.S. women.” Cruciferous vegetables contain phytochemicals known as isothiocyanates and indoles, which appear to have a protective effect against some types of cancer. Nechuta said the level of these bioactive compounds, proposed to play a role in the anticancer effects of cruciferous vegetables, depends on both the amount and type of cruciferous vegetables consumed. She said there is a need for future studies that measure the bioactive compounds in these vegetables and the host factors that may influence the effects of these compounds to improve the understanding of the association between cruciferous vegetable consumption and breast cancer outcomes. “Breast cancer survivors can follow the general nutritional guidelines of eating vegetables daily and may consider increasing intake of cruciferous vegetables, such as greens, cabbage, cauliflower, and broccoli, as part of a healthy diet,” Nechuta said. Source: Adapted from a study from Vanderbilt University Medical Center

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May 2016

According to Hopkins Medicine: Fruits, vegetables and whole grains are known to contain phytochemicals with antioxidant, antiestrogen and chemopreventive properties that may prevent cancer. They recommend five or more servings of fruit and vegetables daily. Cruciferous vegetables (broccoli, cauliflower, kale, cabbage, and brussels sprouts) are especially rich in phytochemicals.

Expanded Recommended Food List Cancer-Fighting Phytochemicals by Food Source— Sulforaphane Broccoli sprouts Isothiocyanates Mustard, horseradish, cruciferous vegetables Phenolic compounds Garlic, green tea, soybeans, cereal grains, cruciferous, umbelliferous, solanaceous, cucurbitaceous vegetables, licorice root, flax seed Flavanoids Most fruits and vegetables (cruciferous, garlic, citrus fruits, caraway seeds, umbelliferous, solanaceous, cucurbitaceous vegetables, sage, camphor, dill, basil, mint) Organo-sulfides Garlic, onion, leeks, shallots, cruciferous vegetables Isoflavones Soybeans, legumes, flax seed Indoles Cruciferous vegetables Carotenoids Dark yellow/orange/green vegetables and fruits Source: Hopkins Medicine 35

The Positive Side of Anger By Deborah Sandella PhD, RN

Did you know there’s a positive side to anger? Most of us try to avoid it as much as possible, because it feels bad to be angry or to have others mad at us. Actually, there’s an important purpose to anger. Anger is a spontaneous emotion that acts like a personal security alarm. When it sounds, it alerts us to the possibility danger within or around us. Like our home security systems, most alarms are false, but you don’t know until you investigate. The same is true with anger. Most of the time, there is a misunderstanding or misjudgment that has created a false alarm. Yet, if it’s a real intruder, you want to be alert so you can protect yourself. When you feel angry, it means there’s a potential violation and you must explore to know if there’s real danger or it’s a false alarm. On the other hand, if we believe every alarm is real, our natural sense of trust will be compromised. When this happens, we invite unnecessary anxiety and worry. My client Mary had been divorced for 6 years, yet she was still so furious with her ex-husband for cheating that her health was suffering. When I prompted her to gently close her eyes, she sensed the smoldering volcano of rage in her belly, and was shocked. She had no idea! Graphically seeing the personal cost 36

got Mary’s attention, and she willingly engaged in an imagined dialogue with her ex. She was able to speak freely without fear of rejection or retaliation, and her fury began to lessen. It was as if the rage inside her was emptying along with the words she was expressing. As the feelings poured forth, she began to feel more relaxed and gracious, understanding that this activity is for her benefit—not his. She was able to gain insight into how she had contributed to the decline of the relationship, helping her feel less victimized. When this process was complete, Mary felt very optimistic about her life and future relationships. The next day, she called her ex-husband to apologize for her part in their divorce, and her health immediately began improving. Mary’s ownership of personal power shifted her out of prolonged helplessness into responsible action, and she feels like a different woman.

Write a dialogue with whomever you are angry—speaking for both sides.

When you notice you’re feeling angry…

Anger is an urgent message from the intuitive body (right brain feeler) that you could be in danger and it’s time to find out. As a personal security system, it helps keep us emotionally safe!

Here are important actions to take: Anger, like all feelings, is a physical experience. Therefore, so it’s important to allow your body to discharge the tension of it. Focus on how it’s expressing in your body, and allow it to physically express in whatever way works best for you—maybe running, kickboxing, banging a pillow—as long as it is safe for you and those around you. www.livingwellmagazine.net

May 2016

As the initial tension is physically and emotionally released, you automatically feel better able to discern if there’s a real danger or not and what went amiss. For example, Mary discovered there was no actual danger anymore, and that she isn’t a helpless victim in relationships. Take steps to keep yourself emotionally safe in the future. This may include: Honestly talking with others to avoid misunderstandings Getting clear about your boundaries with yourself and possibly speaking them to others Making requests and responding to others’ requests

Dr. Deborah Sandella is the author of Goodbye, Hurt & Pain: 7 Simple Steps to Health, Love and Success. She is an award-winning psychotherapist, university professor, and the originator of the groundbreaking RIM Method, which is a heavily-backed neuroscience tool for reducing stress and improving the quality of life.

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May 2016

the Dosage, Dosage, Dosage! According to a famous, world renowned Holistic veterinarian, it would take cloves and cloves of garlic to have any adverse effect on the dog’s red blood cells and cause them to rupture. It’s been calculated that a 70 pound dog would have to ingest 70 cloves of garlic for toxicity to occur. I doubt that any dog would want to eat that much, nor do I think a pet owner would offer that much to their pet. So, in my opinion, it is fine to offer your 50 pound dog a clove of fresh garlic with a meal. Remember, anything can be toxic at high enough doses, even water. So you need to be very careful.

I am getting conflicting information from my regular veterinarian and my holistic veterinarian about garlic and if it’s beneficial to pets. I have a 68 pound Golden retriever and would like the best for her. Could you please straighten this out ?

Well, the first piece of information that is crucial to answering this question involves the amount you would give to your pet. Both the American Veterinary Medical Association and the Pet Poison hot line classify garlic as harmful and toxic to pets. The truth is that giving garlic to your dog is very much a dose dependent situation.

Cats, on the other hand are much more sensitive to anything in the garlic family, such as chives, onions or leeks. Signs of garlic toxicity include drooling, nausea, vomiting, irritation to the tissues of the mouth, lethargy, weakness, increased heart and respiratory rates, pale gums and eventually collapse. If you suspect that your cat has ingested garlic or onion, then get to the veterinarian at once. Treatment tends to be supportive. If they have become anemic a blood transfusion may be necessary. Remember, a well informed pet owner can provide a loving and healthy environment for many years to come.

Garlic, also known as Allium sativum, is a member of the lily family. It is indigenous to Asia but is grown commercially in most other countries. Generally, it is the bulb part of the plant that is considered medicinal. Garlic has been utilized for thousands of years by multiple cultures for infections, digestive issues and cancer. Studies have been done in humans over the past 2-3 years, particularly regarding cancer and cardiovascular diseases. It is suggested that it may decrease atherosclerosis. In dogs, garlic has anti-arrhythmic effects in ventricular and supraventricular arrhythmias. In humans, garlic has been shown to boost the immune system, enhance liver function, eliminate fungal infections, eliminate viral infections, helps detoxify the cells in the body and helps fight cancers. Garlic is also a very strong antioxidant, lowers cholesterol and reduces blood pressure. Research and reports through history have shown garlic to be one of the best natural antibiotics. Even Louis Pasteur made note of the antibacterial properties of garlic back in 1858. Today’s research confirms garlic’s board spectrum antibacterial activity. Other studies show that garlic played a significant role in decreasing the number of deaths from a multitude of malignant diseases. It seems that some of the sulfides in garlic suppress tumor proliferation in laboratory and in live animals. Now, the important question to ask. Is garlic toxic to dogs?? According to The American Veterinary Medical Association and the Pet Poison Help Line(855-764-7661), garlic is toxic to dogs. It is important to be informed and get the facts! It is all about 38

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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 May 2016

SWIM SUIT FIT GUIDE

FULL HIPS & THIGHS Downplay these areas by choosing suits with dark panels or angled stripes that run just above the hips to the bottom of the suit or fully cover what you donâ&#x20AC;&#x2122;t want to share.

Paradise Provincial Halter Triangle Bikini Top Paradise Provincial String Bikini Bottoms Tommy Bahama

Scoopback OnePiece Swimsuit In Classic Stripe J.Crew

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Pura Swim Dress If you are looking for coverage...this one is for you! athleta.gap.com

Small Bust Enhance a small bust with ruffles, gathers, prints and bright colors and of course padding and or push-up.

MORE OR LESS Miraclesuit Regatta Slimming Swimwear miraclesuit.com

A LONGER TORSO Add curves to a straight, long torso with designs that accent the waist.

Greek Asymmetric Swimsuit Versace

Magicsuit Tara High-Neck Draped One-Piece Swimsuit, Fig Neiman Marcus

MODERATE This leg can help give you the appearance of a longer, slimmer leg without being as drastic as the high-cut leg. It has a more conservative look and offers a bit more coverage.

Bleu By Rod Beattie Gilt Trip Skirted Mio Lord & Taylor

SKIRTED The suit of choice for those looking for the absolute most coverage. Whether this particular style is in style or not for this summer, consider it anyway, because it is too flattering to ignore.

SHORT TORSO If you want a shorter torso to appear longer, vertical stripes or a continuous solid color insets will work. www.livingwellmagazine.net

May 2016

RECIPES

Enchiladas 1 Aztec To Tex-Mex Cappy Lawton & Chris Waters Dunn Takes you on an in-depth journey the most historic and popular foods of Mexico. Illustrated with enticing photography, the book showcases more than sixty traditional and contemporary recipes for enchiladas, as well as recipes for salsas, salads, and side dishes that accompany them. Complete with “How to” directions for everything Mexican food.

Cappy Lawton & Chris Waters Dunn

Enchiladas del Suelo (Sinaloa style enchiladas)

Yields 12 enchiladas / Serves 4 This recipe illustrates the wonderful balance between vegetables and meat so often found in Mexican dishes. Ingredients For the sauce: 3 ancho chiles (45 grams), cleaned, destemmed, deseeded, and dry roasted 1⁄4 cup (35 grams) white onion, chopped 1 medium clove garlic, peeled and crushed 2 tablespoons (30 ml) vegetable oil 1 teaspoon (5 ml) white vinegar Sea salt to taste (See next page for filling)

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May 2016

For the filling:

For the garnish:

10 ounces (283 grams) chorizo

Avocado slices

6 green onions (about 25 grams), some green part included, thinly sliced

Lime juice, to sprinkle on avocados

1 cup (200 grams) tomatoes, peeled, deseeded, and diced

1 cucumber, peeled, seeded, and diced

3⁄4 cup (90 grams) queso fresco, crumbled

3⁄4 cup (178 ml) crema Mexicana 6 radishes, sliced into rounds

For the assembly:

Shredded romaine lettuce

12 corn tortillas

1⁄2 cup (60 grams) queso fresco, crumbled

Vegetable oil as needed for softening tortillas

Cebolla Encurtida

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May 2016

Recommended accompaniment: Refried pinto beans (authentic recipe in book) 41

Enchiladas Berenjenas (Eggplant) Yields 12 enchiladas / Serves 4â&#x20AC;&#x201C;6 Technically this is not a true enchilada, because the filling is wrapped with an eggplant slice instead of a corn tortilla, but the presentation, enrollada y enchilada (rolled and sauced with chile), is similar to many enchilada recipes and a delicious vegetarian option. Corn tortillas still make it into the recipeâ&#x20AC;&#x201D; they are served on the side. Recipe on next page

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May 2016

Poblano Cream Sauce

Enchiladas Berenjenas (Eggplant)

Yields 4 cups (1 liter) This sauce is used with Enchiladas Berenjenas (see page 192) and Enchiladas Espinacas (see page 194).

Ingredients For the eggplant wrapping: * 2 large purple eggplants, ends trimmed

Ingredients

For the sauce: 1 recipe Poblano Cream Sauce (see page 190) For the filling: 1 cup (140 grams) zucchini, small dice 1 cup (140 grams) yellow squash, small dice 1 cup (140 grams) red onion, small dice 2–3 cups (240–360 grams) queso asadero, grated (some reserved for topping) 1 tablespoon (15 ml) vegetable oil * Kosher salt to taste For the garnish: Black Bean Relish Corn tortillas on the side Directions Start with the eggplant wrapping: * Cut the eggplants lengthwise into 1⁄8-inch (3 mm) slices (1 slice per enchilada). Brush lightly with oil and season with salt. Grill 30 seconds per side, or until slightly soft but not falling apart. Set aside. Prepare the sauce: Prepare the poblano cream sauce as directed (see page 190). If the sauce was prepared ahead of time, reheat in a saucepan over medium-low heat. When heated, reduce heat to very low, cover, and keep warm, but do not allow to boil. Make the filling: Place the oil in a sauté pan over medium heat. When the oil is hot, add the zucchini, yellow squash, onion, and a pinch of salt. Sauté the vegetables, stirring occasionally, until tender, about 5 minutes. Add 1 cup (120 grams) queso asadero. Toss together until the cheese is melted. Adjust the seasoning, set aside, and keep warm. Assemble the enchiladas: Preheat the oven to 325°F (163°C). Have the garnishes ready and at hand. Place approximately 2 tablespoons filling on the lower third of an eggplant slice and roll up. Place in an ovenproof baking dish large enough to accommodate the enchiladas in a single layer. Repeat with the remaining eggplant slices. When the slices are filled and rolled, cover with the poblano cream sauce and 1–2 cups (120–240 grams) queso asadero. Place in the oven just long enough to melt the cheese. Garnish with the black bean relish just before serving. Serve warm corn tortillas on the side. www.livingwellmagazine.net

5 poblano chiles, fire roasted, peeled, deseeded, and deveined (see page 57) 1⁄2 medium yellow or white onion, peeled, medium dice 2 teaspoons (5 grams) garlic, minced 1 1⁄2 cups (355 ml) half and half 1 tablespoon (9 grams) kosher salt Drizzle of vegetable oil 1 teaspoon (5 grams) unsalted butter Directions Roughly chop the prepared poblano chiles. Add the butter and a drizzle of oil to a saucepan over medium heat. Add the diced onion and sauté until translucent, 3–5 minutes. Add the garlic and sauté for 1 additional minute. Stir in the poblanos. Add the half and half and salt to the saucepan and stir to combine. Bring to a simmer and cook for about 2 minutes. Remove from heat and allow to cool for a few minutes. Pour into a blender and purée until smooth. (Be careful not to overfill blender; if necessary, process the sauce in batches.) If proceeding immediately with a recipe, return the sauce to the saucepan, cover, and keep warm, but do not boil. Note: Sauce may be refrigerated for up to 5 days.

Black Bean Relish

Yields about 1 cup (237 ml) This is used as a garnish for Enchiladas Ingredients 1⁄4 cup (60 grams) cooked black beans, rinsed and chilled * 1⁄4 cup (40 grams) frozen corn kernels, defrosted 1⁄4 cup (40 grams) red bell pepper, small dice 1⁄4 cup (40 grams) red onion, small dice Handful cilantro, chopped Lime juice to taste Kosher salt to taste Directions Mix first five ingredients together. Add lime juice and salt to taste. May 2016

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